text:
Generally, I like to buy stocks that have dipped and corrected during an upward trend. The correction is often followed by a period of consolidation, after which the upward momentum can return.
That doesn't necessarily mean, however, that a stock that is displaying that pattern on its chart is a buy. Take a few seconds before acting on a chart signal, and confirm your view by looking at a chart with a different time span. For example, take look at the two side-by-side charts below for BlackBerry (BBRY).
The three-month chart on the left displays a bullish pattern. Following a rapid move up, there has been a 50% retracement, a failure to fill the gap that started the rise and a period of consolidation. When all of that is taken together, I regard it as a good sign. On the right, however, if we stretch the chart out to a three-year view, the story changes. Not to be too dramatic, but from that perspective, BlackBerry's drop over the past couple of weeks looks to have just resumed a terminal decline, and it is the previous blip that looks like a false signal.
I know that some of the bounce off of the $6 level is due to speculation about the company being bought or taken private, but the longer we go without that happening the less likely that it looks -- at least without another significant drop in price.
The mini rally during June and July was sparked by BlackBerry beating consensus estimates in the last couple of quarterly earnings reports, but a potential long-term investor should not lose sight of one basic fact: EPS in both of those quarters was still negative. Call me old fashioned, but when a once-mighty cash cow loses less money than Wall Street estimates, I don't regard it as cause for celebration.
BlackBerry has a negative levered cash flow of $1.17 billion on a trailing basis, which is not good news for a company with $2.68 billion of cash on hand and a debt-to-equity ratio of over 36. Admittedly, CEO John Chen has staunched the flow more than some expected, but the company is still bleeding cash.
Buying shares of BlackBerry on the belief that some entity will step up and buy the company is foolish. Where is the sense in stepping up now, as the company continues to lose money? Without that white knight swooping in, there is no reason to buy the stock.
The one-time leader in smartphones has shown time and again that it is behind the times, and there is no sign that that is changing. The short-term chart may look like an opportunity and some will tell you that a great product is coming or that government contracts or some other line of business can more than make up for losses in the handheld market, but don't be fooled. BlackBerry is not a buy.


text:
Community Forums › Forums › General Discussion › Quick Cache versus W3 Total Cache
Tagged: Quick Cache, W3 Total Cache
This topic contains 8 replies, has 5 voices, and was last updated by tjd 4 years, 6 months ago.
December 22, 2012 at 9:10 am #6933
I saw in another forum (http://www.studiopress.com/forums/topic/pretty-pictures-plugins/) where Nick spoke about the usage of Quick Cache versus W3 Total Cache and this site running on the latter. What I'd like to know is if I don't have a ton of traffic, features, or plugins on my site - which one should I be using? Are both acceptable? Or for the purposes of my site, should I switch to Quick Cache - I am using W3 Total Cache now.December 22, 2012 at 9:12 am #6936
If you are using W3TC and it is serving you well I would just stay there. W3TC has a lot more features built in so takes a lot longer to setup, but once it is setup you can generally forget about it.
If you were setting up a new site and just needed basic caching without the bells and whistles then I'd look into trying out Quick Cache or WP Super Cache.December 22, 2012 at 9:14 am #6938
Well, see... with some of my clients - depending on what hosting company they are using, I get a lot of "red errors" and then I have to do all this work to try to figure out what's wrong. I think I'll try the Quick Cache as a starting point with new clients who have nothing at all and see how that works. You are correct, W3TC has a lot of stuff in there.December 29, 2012 at 4:36 pm #8219
I installed QuickCache and my GTMetrix/YSlow numbers are still indicating that my browser caching is too slow. Can you recommend the best settings for using QuickCache with Genesis/Lifestyle theme? Thanks, ~ JenniferDecember 29, 2012 at 6:33 pm #8250
My webhost setup my w3 total cache plugin as I didn't know the server settings and features that was installed. If I tried installing the plugin myself and enabled what I wanted, it would of caused a lot of trouble. If you decided on using w3 total cache, first contact your web host and see if they will set it up for you or have instructions on how to customize it to get the best performance.
BTW, W3 Total Cache plugin was updated today and the security issue should now be resolved. (Or till someone spots a new threat)
~';'~December 30, 2012 at 10:44 pm #8528
The last comment caught my attention as I just installed W3 yesterday and struggled to ensure it was set-up correctly...and not being sure after all. I've just moved from a WP free theme and I'm building anew with Legacy for a future biz site. How do I determine if W3 is set-up properly?
Thanx and Happy Holidays.December 30, 2012 at 11:16 pm #8531
My blog is hosted with websynthesis.com in which they set the plugin settings up for me.
~';'~December 31, 2012 at 1:58 am #8539
@tjd if you see a red message at the top that says your files may be accessible, that means you need to do the following steps.
1. Go to your FTP file manager
2. Go to your file folder where you WP is set up
3. Open your Plugins folder > then W3TotalCache folder > look for the htaccess.txt file
4. Move that file to the new folder that was created at level > wp-content/backup-db
5. Once the file is moved - RENAME that file .htaccess - and remove the extention of .txt.
6. When done - it should only look like > .htaccess
Go back to the Dashboard to see if the red warning line is gone. If not, review the steps again. If they are gone, then proceed to setting up the plugin the way you would like it to work.February 27, 2013 at 10:52 pm #23239
Still looking at the comments re: the newest W3TC upgrade. Continues to receive too many negative comments for my taste. Today did another speed test on pingdom.com. Tested @ all 3 locations. Tested with W3TC, with no cache plugin, & with Quick Cache newly installed(1st time).
Hands down winner: Quick Cache. ~a note/ no cache plugin was slightly slower than W3TC.
For my use, new site, lo traffic, Quick Cache is great.
The topic 'Quick Cache versus W3 Total Cache' is closed to new replies.

subset: commoncrawl


text:
The family of a well-known theatre manager have paid tribute to him as a "devoted husband, dad and friend" following his death at the age of 59.
Walter Swan, the creative development manager of Ilkley Playhouse, died of a suspected heart attack at his home in Moor Lane, Burley-in- Wharfedale, on Easter Monday.
His wife, Niccola, 55, and sons Laurie, 26, and Finlay, 24, described Walter as "the most loving husband and father we could ever have wished for."
He will be remembered as a passionate member of the Playhouse, supporter of the Ilkley Literature Festival and a keen sportsman.
Niccola said: "He was a devoted dad who loved his boys to bits. He was really well known in Ilkley. You couldn't walk down the street without people stopping to say hello."
Mr Swan moved to Burley-in- Wharfedale from Croydon with his family in 1997.
He joined the Burley Millennium Theatre Group, where he acted and directed in various plays before going to the Ilkley Playhouse.
He also worked as a freelance writer for publications including The Daily Telegraph, Yorkshire Ridings Magazine and the Ilkley Gazette. He taught English at Gateways School in Harewood for a time and gave home tutoring.
He published two books with friend Yvette Huddleston – A Day in a Dale – based on features the two had written for the paper and The Barefoot Shepherdess and Women of the Dales. Mr Swann, a keen amateur photographer, also provided the images for both books.
A member of Otley Golf Club, he also played squash and he took part in fundraising cycling challenges.
Graham Smith, the chairman of the board of trustees at the Playhouse said: "Walter's loss is immeasurable. He was a great actor and a very creative man."
Niccola also paid tribute to the emergency service workers who attended when Walter fell ill at home.
She said arrangements for the funeral were still being made.
Yvette Huddleston said: "Walter really was the best friend a person could hope to have.
"He was kind, generous, funny, intelligent, interesting and interested."


text:
This is fascinating…
Joe Rogan… Comedian, TV personality and host of the popular podcast "The Joe Rogan Experience" got a pretty awesome looking sleeve tattoo a few years back. Apparently it took 5 sessions to complete.
Here below are some images and the story behind it (he doesn't talk about the tattoo in the video but if you check out the images of the tattoo and then listen to the video you'll see the connection).
Regardless if you think people who decide to ingest illegal substances are the scum of the earth I think you'll find this to be an interesting example of how an event or experience can result in a beautiful tattoo.
Listen to Joe talk about the experience that inspired him to get his tattoo:
What do you think of this tattoo?
What do you think about Joe's decision to turn this into a tattoo?
Let me know by posting a comment below!


text:
Traditions at The Kentucky Derby
The Kentucky Derby is this Saturday, May 3rd, also known as the Running of the Roses. The rose tradition started in 1896 when winner Ben Brush received white and pink roses after his victory. The Garland of Roses became part of the Derby when all ladies attending the Derby party where present with one.


text:
Week 15 preview
Published: December 15th, 2009 | Tags: Jason La Canfora, Week 15 preview
Fair warning: I'm going to be a little self-congratulatory here. Someone at the NFL Network knew what they were doing with the schedule this week. On Thursday night, you get full coverage of the undefeated Colts in Jacksonville on NFL Network and NFL.com, and then Saturday night we've got the undefeated Saints hosting Dallas. It doesn't get any better than that, folks (and I get mild sideline temps in Florida and a dome in New Orleans, which is nice).
We can't talk about the schedule or preview anything this week without starting with the 13-0 clubs. This is unchartered territory here. Could they both actually do it? I was a strident non-believer for a long time, but man, it's like the Saints and Colts just find a way to get it done. Maybe the short week throws a little wrench in the program. Should be two great games, though, with the Jaguars and Cowboys nearing must-win status for their playoff hopes, in a week that otherwise features what would appear to be lopsided games, at least on paper.
Here is the rundown:
Colts at Jaguars: The Jaguars have allowed more than 50 points than they have scored, the running game isn't as potent as it seemed at times, the defense is pedestrian and their only impact receiver (Mike Sims-Walker) is pretty banged up. It is hard for me to see this bunch derailing the Colts' date with history, but as we know anything can happen in this league. Jacksonville's tough schedule is going to start taking them out of the playoff race, I figure. The Jags will have their first sellout of season and will be plenty motivated to knock off their division foe. Peyton Manning looks pretty driven, though.
Cowboys at Saints: We know all about Dallas' December woes, and suddenly the Cowboys can't get in the end zone. Drew Brees should be able to pick on that secondary, and the Saints are hopeful that LB Scott Fujita and RB Mike Bell will be back. Dallas' 2008 implosion was crystallized by a crumbling loss to the Ravens on a Saturday night on the NFL Network. Could it happen again?
Bengals at Chargers: Two division leaders clash, with the Chargers hotter than any non-undefeated team in the league. The Bengals have been lacking much downfield thrust lately and seem to be keeping it very conservative with Carson Palmer. Not everyone is sold that they can finish the year as well as they started. San Diego runs the ball enough to stay balanced, but is coming up against one of the best set of defensive backs in the league, led by Leon Hall. Philip Rivers won't beat himself, however, and the Bengals' last trip to California resulted in a loss to Oakland.
Packers at Steelers: Green Bay has won five in a row and the Steelers have lost five in row, including humbling losses to Cleveland, KC and Oakland. Opposite directions for sure. The Packers' offensive line is much improved and Charles Woodson is my defensive MVP. Troy Polamalu could return for the Steelers, but it's too late. Even a win won't help their miserable conference record. Disturbing fact: Packers are 9-0 when Aaron Rodgers is sacked five or fewer times. Yeah, five. Ouch.
Dolphins at Titans: Two of the game's elite running teams get together. Chris Johnson vs. Ricky Williams. Johnson's got a legit shot to set a new single-season rushing record and Tennessee is a team no one wants to face right now. The Dolphins need a win to maintain their position in the playoff chase. Chad Henne (7-3 as starter in '09) is playing very well for the Dolphins and Vince Young has been excellent for the Titans. If not for a tough loss to Colts, the Titans would be pushing for the postseason, too. The Dolphins haven't run a Wildcat play in the last two games, and have curtailed the formation significantly since Ronnie Brown was put on IR.
Patriots at Bills: Why do I have the feeling this isn't going to be a gimme for New England? The Patriots need a win to try to cement the AFC East title, but there is plenty of turmoil surrounding Randy Moss' effort, Tom Brady's health and Adalius Thomas' desire to be a Patriot. Buffalo has nothing to lose and there could be a vibe at Ralph Wilson Stadium similar to the one in Cleveland last week for a meeting with the rival Steelers. Buffalo can move the ball on the ground some and has a playmaking secondary. It could be interesting, that's all I'm sayin'.
Giants at Redskins: Washington is in position to be a spoiler for the rival Giants and Cowboys, and despite all of their injuries and roster inadequacies, they'll put up a fight. The defense, led by London Fletcher, is unyielding. Jason Campbell is making some plays. The Giants, however, know they cannot afford a slip-up of any kind as they complete a vital three-game stretch against NFC East foes. Look for Eli Manning and his young receivers to attack Washington's secondary with double moves, the Redskins' fatal flaw on that side of the ball.
49ers at Eagles: San Francisco has been awful on the road, and going cross country this time of year won't help that trend. Each game for Alex Smith is like a final exam on his future with the organization, however. The 49ers have to get Frank Gore the ball more. Philadelphia's screen and intermediate passing game should be too much for the 49ers.
Texans at Rams: It's a little late for the Texans to make statements, but this a team that should be able to dominate with their passing game as they try to salvage something of the season. All of the division losses hurt, and beating another bottom-dwelling NFC West team won't change any of that. Still, expect another beatdown here after they took out their frustration on Seattle last week. Dome conditions will help.
Bears at Ravens: Baltimore completes a three-game stretch against NFC North teams and plays its final home game of the season. The Bears have not fared well against power running teams, and the Ravens would be wise to use those unbalanced lines and jumbo packages and keep all three ball carriers involved. Ray Rice is absolutely embarrassing would-be tacklers in the screen game. Jay Cutler has been a disaster on the road and Baltimore might get ball-hawk Ed Reed back.
Cardinals at Lions: The Ravens weren't even trying to score or move the ball anymore in the second half against Detroit last week and yet the scoreboard kept rolling. The Lions can't stop anyone. The Cardinals could well end up resting most of their starters by halftime as well. I'd give Kurt Warner a rest whenever possible given his concussion issues.
Falcons at Jets: Both teams believe they have young franchise quarterbacks, but we might not get to see Matt Ryan or Mark Sanchez depending on their health. The Falcons' playoff chances have essentially died the past few weeks, though Chris Redman has more than held his own in Ryan's place. New York remains in the thick of the playoff race and Thomas Jones is carrying the offense. The Jets are as stingy as it gets in terms of scoring defense and have settled down after a four-game spiral. Jets haven't allowed an offensive TD in five of 13 games this season.
Vikings at Panthers: John Fox's job security is a hot topic in Carolina, with Bill Cowher perhaps waiting in the wings. Expect a heavy dose of DeAngelo Williams and Jonathan Stewart. Carolina's offense is limited in scope, however, while the Vikings are balanced, and looking to nail down the No. 2 seed (and thereby ensure playing indoors up to the Super Bowl, no small matter for them).
Raiders at Broncos: I wouldn't totally discount Oakland's chances of biting another big boy in the backside (like they did with Eagles, Steelers and Bengals), but only if I was certain Bruce Gradkowski was running the offense. Well, that's not entirely true … If I knew it was anybody other than JaMarcus Russell. It's a division game and you have to factor that in, but Russell is a mistake machine. You can't stop it. Denver knows a loss could drop them even with the Ravens, should they win, and Baltimore owns a head-to-head win the Broncos.
Buccaneers at Seahawks: Tampa Bay has few discernable strengths as a football outfit at this time. Rookie coach Raheem Morris' staff has been unstable all season, and the propensity for blowout losses is robust. Seattle is a different team at home, while the Bucs don't have a road win this season. Disturbing fact: The Bucs were 0-for-14 on third down against the Jets last week.
Browns at Chiefs: Joshua Cribbs is playing, so it's worth paying attention. Dude is one heck of an entertainer on the field and is coming off a one-man demolition of the Steelers' playoff hopes. And my suspicions about Matt Cassel continue. Otherwise, um, not much to see here.


text:
Some cranky old men inhabit Kathy Gregory's century-old west Bethlehem home.
They have made the heavy chandelier in her dining room swing and spin and zapped computers and refrigerators. They've even left behind the scent of cigars.
But despite the rather mysterious, mischievous energy in her home, Gregory says the ghosts of her grandfather and great-uncle mean her no harm.


text:
Internet starting at
ONLY 35.99/mo
starting at only
starting at only
DISH Satellite TV service
requires a 24-month
commitment, credit qualification,
and eAutopay.
See if Frontier is available in your area.
Frontier Communications in Pinon Hills delivers a better online experience than big cable Internet providers. Often, cable Internet providers raise the cost of your service after a few months. But with Frontier High-Speed Internet, you get a 2-Year Price Guarantee, so you know that the cost of your services will stay the same for three years. Plus, with Frontier, there's no contract! There's really no risk to getting your Internet with Frontier. You even get free 24/7 tech support included with your service. And with Frontier broadband in Pinon Hills, you don't need to a phone line! If you're looking for a great alternative to Charter in Pinon Hills, look no further than Frontier. Call today to find out more about Frontier's money-saving Internet bundles!
Want to save more on your home services each month? Sign up for a Frontier Bundle! Bundling your Frontier Home Phone and Frontier Internet means you pay less for each service, and you get the convenience of paying just one bill for your home services each month. You won't have to worry about fluctuating prices, either. With Frontier, you can get a 2-Year Price Guarantee, ensuring that your price will remain stable for three years—and you don't even have to sign a contract. Call and ask about Frontier deals in Pinon Hills to enjoy great phone and Internet for less.
Dropped calls, unreliable service, and overage charges are just a few of the many reasons customers wind up unhappy with their cell phone service. Fortunately, there's a better option. With Frontier Home Phone, you can have consistent, crystal-clear service with few to no dropped calls. And worrying about your minutes can be a thing of the past, as Frontier gives you Unlimited Local and Long Distance calling. Your Frontier Home Phone also won't rely on a cell tower for service, meaning you'll have a reliable means of communication in almost any emergency. So call today and sign up for your own home phone plan! Frontier in Pinon Hills is sure to revolutionize the way you think about phone service.


text:
Prince Harry continues to have problems following his embarrassing Las Vegas nude photo scandal. The latest, reports have surfaced that the Prince has been dumped by his girlfriend.
The Daily Mirror is reporting that Harry's ex, Cressida Bonas was humiliated by the photos and no longer sees a future wit him.
Harry, third in line to the British throne, got a little too much into the Vegas spirit last weekend and was subsequently caught on camera, stripped naked in a clinch with a lucky lady.
The Prince is set to make a public apology for his behavior.


text:
FM Radio – Hot Favorite among present generationRadio provides a great form of entertainment for the present generation. In fact, it justifies the old saying that "Old is Gold". The advent of FM made radio a hotspot again. In fact, it made its comeback at the ideal time. It offers a diverse variety of the entertainment programs, which are aired by various FM radio channels. This is a key aspect, which made people consider it as a great entertainment media. Except music we consider you read more on health issues and how it can improve your life.
There are different FM radio stations that serve cosmopolitan cities. These are cities with people from various traditions and cultures. People stay and work in such cities. This explains why entertaining diversified groups of people are never easy. However, with unique range of programs, which are tailored to meet interests and tastes of different people, the FM radio became quite popular within short period. There are many factors that contributed to this.
E-mail: support-team @ stellarfm.cl


text:
'People seemed to know where they were going. I was the one still lost. But I'm learning, all the time I'm learning.'
The Air Around Us is a tale of overcoming adversity and of the universal need to belong.
Inspired by one man's life, this wry, moving show paints a vivid picture of Battersea. It sheds light on a generation of Londoners whose stories are in danger of becoming lost amid regeneration.
Using verbatim material from their Battersea Stories outreach, the show is part of Lightbox Theatre's commitment to discovering untold stories.
Lightbox Theatre is a Battersea-based professional theatre company dedicated to telling overlooked and untold stories.
From the revival of forgotten plays to the discovery of new voices, Lightbox creates work that is illuminating, uplifting and resonant with our world today.
Praise for Lightbox Theatre's production of Sam Thompson's Over The Bridge:
"What the West End needs is a small theatre to which fringe productions of this calibre can transfer." British Theatre Guide


text: Newcomers on Herd D-line get pointers from Curry By Doug Smock August 22, 2013 Story Share HUNTINGTON, W.Va. - Yes, Marshall's newest defensive linemen have met Vinny Curry, the program's current gold standard of the position.Gary Thompson and Arnold Blackmon have fond memories of summertime visits from Curry, who is battling for a starting job in his second year with the Philadelphia Eagles."I got to meet him. It was definitely a shock, because I didn't expect to see him myself," Blackmon said Thursday. "The way the guys talked to him, he seemed like a regular guy. I love that about him; he came out and worked with us, showed us a few pointers."Thompson picked up a few, as well."Vinny came down a couple of times. I'm friends with his little cousin, so when he comes down, we hang out with him," Thompson said. "Vinny's a big guy. He actually came down here one time during the summer, worked out with us. They had me race him and I kind of, I beat him."Whoa, back that one up. Curry isn't exactly slow, you know. Did Thompson really outrun the former No. 99?Maybe or maybe not, but this much is clear: MU coaches didn't recruit Thompson because he's a plodder. The 6-foot-1, 227-pound native of La Mesa, Calif., attracted recruiters with his cat-quick jump off the snap. As the start of his first preseason camp, he was a little too quick. Happens to all the good ones, as defensive ends coach Sean Cronin tells it."When they get here, they go through stages of development," Cronin said. "At first, [with] their natural ability, they show flashes, you see them do some things that are pretty exciting. But you're trying to teach them technique and how to work with the defense."As they start to learn that stuff, they start to regress a little bit, because they're thinking about their technique, they're trying to do things a different way than they're used to. So it looks like they're getting worse but really, they get worse before they get better."He's out of that now. He's starting to put technique and talent together, and he's really gotten better the last week." Thompson came to Marshall last August as a nonqualifier, and he has a lesson for younger athletes about that: Pay attention to your classes early. He said a lackadaisical freshman year set him back so far, he couldn't overcome it and meet NCAA freshman eligibility standards.He followed a path taken by running back Travon Van, who came to Marshall as a nonqualifier and played one-plus seasons for the Herd. (Van is now at Montana.)"When he was playing running back [at MU], his coach came in contact with me, because I was in the same situation he was, of being a 'prop,' " Thompson said. "So [Van] told me in my senior year to go out and just have fun. Don't go to a junior college, come straight here so I wouldn't mess up my eligibility. So now I've got all four years to play."It will be interesting to see how coaches rotate the ends when it's time to give Jeremiah Taylor and Alex Bazzie a breather. Will Thompson end up a No. 3 end, jumping in on either side? Or will Thompson and Blackmon play together, as they have been recently? Or can Ra'Shawde Myers, a junior who wins high marks for technique, stay in the mix? Blackmon, a 6-1, 242-pound import from Navarro (Texas) College, brings the experience coaches demand in a juco prospect, but acknowledges his room for improvement.The pace of summer conditioning - he didn't arrive until June - was the first shock to Blackmon's system. The pace of the practice was the second shock, and the pace of the opposing Herd offense was the third. As a bonus, he had to to circumnavigate Gage Niemeyer, Jordan Jeffries and other long-armed, physical tackles."I've struggled. I expected to come in and at least maintain," Blackmon said. "I've struggled a lot with a lot of the calls and getting my up-tempo [plays] and getting my feet back under me. It was a grind, I can most definitely say that."I think I maintained well. I think I lost a few pounds, but it's all going to show in the end, when it's time to go to those bowl games, that fourth quarter, last play. It's all going to come in handy."Cronin's assessment: "He's still in that stage where he's thinking. I'm guessing he's probably never worked as hard as he's working now. It's new, it's an adjustment, he hasn't been here working out with our guys as long as Gary, so he's going through an adjustment process right now."He's got to get going. I think he did better [Thursday]; we've got to check the film." Reach Doug Smock at 304-348-5140, email@example.com or follow him at twitter.com/dougsmock. Story Share Story Share Trending Now 1 New company planning $73M synthetic fuel plant in Greenbrier County 2 'Heroin(e)' spotlights women helping combat Huntington's drug crisis 3 Deer in 8 WV counties found dead from EHD 4 Philanthropist Betty Schoenbaum of Shoney's fortune turns 100 5 WVU pulls away from Kansas for 56-34 win Girls soccer preview: Winfield aims for AAA repeat Previous Story Holliday says no names on back of Marshall jerseys this season Next Story


text:
Happy birthda, Ilana! I'll go back to lurking in this thread now .
2013 Sub-3:30
hoosier - Happy B-Day!
ilana - Happy B-Day! Cute picture. I'm old enough that all my baby pics are B&W, but I would have thought your's would have been in color. I guess you are old. haha. I can't figure out how I broke the spokes either. I guess I must have hit something at some point.
zenetanar - Here's hoping your husband gets in, since that will mean I'm in. Good luck on Saturday.
Nice easy 9 for me this morning. Felt good after the rest day.
Ted & Ilana - Happy Birthdays!! Hope you get to celebrate!!
cws - Did you get your BOS confirmation yet? Get the bike back?
KK - 16m @ 8:23 - sounds like the weather may be cooling off?
TXT - Enjoy your taper - you've earned it!
FB - Thanks for the RR. You're either quite a bit yonger than me, or there's a lot of fast runners around you. That time would have placed in most small HMs around here. Glad the calf behaved.
zen - Hope your DH gets into BOS. Good luck on the HI this weekend - get that hip straightened out! Good on you for helping the fallen runner!!
rday - Don't go putting all your eggs on 1 run. Training is a cumulative effect. With all your battling now (toe, and iron def.) adjust and take what it gives you. I know you have a fighter's mentality, but sometimes you have to cover up and weather the combination punches. Just seconding the Birthday Girl's comments.
40 - +1 the days are getting noticeably shorter.
me - 7.3m steady state run @ 7:30 (MP) this a.m. This was the run I was attempting when I hurt my hammy 3 weeks ago, so a little redemption and a little wiser starting the 1st mile slower to make sure all systems are go. Still in the caldron here: 78* w/ 65*DP before 6 a.m.
Ilana: Happy birthday! Half a century, I crossed that bridge 2 years ago! That's something to celebrate, have at it!
Ilana- Happy Birthday!! Loved that picture, and how great that your dad is a runner too. And who needs age-group awards when you're winning races! Congrats on that- looks like a fun race and love the wine as a prize. Please stay safe with all that rain_ I think the worst has passed, but the damage in some areas is incredibly sad to see.
cws- Thanks for putting together that chart regarding the BQ times. Interesting stuff. 24 miles and back-to-back weekends?-Yes, you were due for a rest day! Good luck in the tri and getting into Boston.
Jen- Ugh, I guess that news was good and bad. I hope your Sunday run went okay and you weren't in too much pain.
KK- wow I didn't even realize until I read your post that Boston is Easter weekend. That won't be easy for me to coordinate...my one sister lives up there but I doubt my whole family can come up with me. It will be strange spending Easter apart from them, but I might have to do that. Glad the 16 miler and the move both went okay. I guess you don't get bored much?
rday- wow, $40 for a marathon? But I guess the travel to China might be a bit expensive lol. But sounds like you may be there anyway I guess- is that for work? Glad to hear you didn't lose speed at the shorter distance. Good luck with your long run Sunday.
fb- Congrats on the PR and great race. Good job beating that guy! I might have to invest in a pair of compression socks for when I start running again- sounds like they really helped.
Caferey- Yay for 24 miles! I hope you enjoyed Portugal.
lon- Glad to hear you're not having any more hamstring issues, even with the speed work.
Zene- Nice that you stopped to help that woman. glad to hear about the hammy, but sorry about the hip lol. I hope the chiro and massage help. Good luck with the tri! And good luck to your husband as well.
Rocky- Great job in the 50k...loved the picture. At least you thought to bring an extra pair of shorts! Good luck in the trail ultra this weekend!
Ted- Happy Birthday! I hope the doctor had good news for you. Good luck with Boston.
Texas- Thanks, I'm sure I will be emotional going back, but I'm looking forward to it. Great story about the kids- that must have left you with a smile on your face Glad the 20 went well, and enjoy the taper. How was that movie?
Runbo- Congratulations! Great race and enjoyed the race report- I know, 4 seconds , so frustrating but still a great time.
Jim- You're doing some great mileage...congrats on the win!
Tvine- Glad to hear that the PT seems to have helped. I hope the 22 goes well.
Forty- Good luck with the 5k and the Wisconsin interview! I hate the dark mornings!
Me- Eh, not such good news. My foot told me that it was not ready for me to run on it. The first couple of walk/runs I was able to tell myself that I was just feeling normal discomfort when I ran. By the third time though, there was no denying that it was pain, and it was along the metatarsal where I had the fracture. So by Tuesday I made the decision to stick to cross-training and will try again in a few more weeks. As much as I want to be ready and able to at least do the Philly half, I cannot force my body to stick to that schedule lol. So I have reluctantly come to accept the fact that I will not be doing any racing this fall. I'll have to live vicariously through all of you . Also, my daughter is doing cross-country for the first time as a senior. She has always done gymnastics in the fall, but she hurt her back hurdling in spring track (she is just under 5' tall, so I was surprised they had her hurdling, but I guess they knew she was a gymnast). Anyway, looking forward to hopefully getting to a few of her meets, and following all of you.
Have a great day all, and hi to everyone else!
Ilana - HAPPY BIRTHDAY!!
40 - good luck on the job stuff - I know how that is and it can get really rough.
Tex - did you get to see the film you wanted? I'm hoping to go to Sundance this year.
Zenetar - sorry about the hip.. I know what you mean, I only took 3 weeks off and my body is hating me most of the time right now.
Crzn - Easter won't be easy for me either but I'm just hoping it's okay this year before we have kids and such. I do feel bad if hubby can't come with though.
Lon - that's my usual LR pace (I think it was a little faster before the wedding and my subsequent break from running), but yes temps are definitely cooling down and it's nice!
Cws and FB - Hi there!
Did a slow recovery 5m on Monday, broke my 12 miles up into 2 runs yesterday mostly to get to work and such, and SRD today.. I'm trying to slow down on regular paces because my body is definitely having issues getting back into this, but I think I have 3 weeks to go until taper.. how scary! We'll see how this goes, I just don't know at this point still. Woke up with a cold today too. Have a great Wednesday all.
Ilana - Hope you had a happy birthday.
Ted - And hope you had a great one too.
40 - Any word yet? Really hoping that you get that job and that we can meet in Portland.
cws - Sounds like you needed a rest day. You're on a roll. Getting excited about the tri?
Szn -- Thanks. Yeah, it was a wonderful experience. So sorry to hear that but that's absolutely the smart decision. Good luck to your daughter with her running this fall.
There were 6 documentaries, all wonderful, especially about two Aussies who ski across Antarctica to the South Pole and back unsupported for 90 unbelievably grueling days and the well known rock climber who doesn't use any ropes and climbs all day and night like it's no big deal. Talk about inspiring.
Lon - You're baaaaack. Great run. So when's the summer going to end? Another routine 79 degree/62 dew point this morning, huh?
KK - Glad the new job isn't interfering with your running.
Caf - How's the leg/knee holding up?
I got in a slow 6 this morning and 5 on the TM with 4 X 800 last night. Time to lift.
Hey to everyone else.
Good luck to everyone racing something or other this weekend! Don't know what happened to Stevepf - but he's supposed to have his M in Rochester on Sunday. Ilana - you decide to do the 5k? Zen - Good luck on the tri! cws - You doing a tri too right? Anyone else I missed?
Szn - Really sorry to hear about more pain for you! Good for you for not pushing it though. Enjoy watching your DD run XC this fall - fun!
KK - Hope you're kicking that cold.
TXT - Those films sound very interesting. I'm a sucker for a documentary. I say summer will end (at least temporarily) on Sunday morning when the temp/DP is forecast to be 62*/51*(20* less than this a.m.) and I can't wait to do my LR in those conditions!!
me - 7 miles of easy hill repeats in the rain this a.m. Loved it! The cool front hadn't arrived yet, so it was still warm and muggy, but the rain was great!
Tex - 5 x 800 on a TM sounds like torture, haha.
Lon - cold hit hard yesterday it seemed like but today it's all good. I feel better. I ran in the rain all week last week and it wasnt bad, This week temps have dropped enough that i'd be rough.
Well,cold seems better. Yesterday I did 10 miles w/ 5x1000 m @5K race pace. I had never done that before and it was hard!! I managed to get all of them under 6:30 pace except the 4th one, which was more like 6:40. On the miles before and after I was a bit slower than usual but I still think it's the break and higher mileage - at least i'm hoping. It was lower than 50 degrees and I was dumb and went out in shorts and a T-shirt bc I thought it was around 55. oops. Things were going fine until I pummeled the ground less than a mile from home.. and this is what happened:
It hurt really bad and I have NO idea what I did to get scratched up on that side of my hand and top of my arm.. My other knee is scratched up too, and my left shoulder.. totally feel like a klutz. My hand is still swollen, but knee feels ok to run tomorrow. Yesterday turned out to be just one of those days. Rest day today, Then 6 miles tmw and 15 on Sunday. Here's to hoping I manage to not trip over my feet.
Happy Friday!!
lon - Good news on the cooler temps coming. Hopefully Sunday will be as predicted. No word from Boston, probably not till next week. I did get my bike back and it seems to be working fine. I do have a tri on Sunday.
crzn - So sorry to hear about the foot still giving you problems. Probably a wise move to not race this fall. Good luck to your daughter in XC.
kk - I think that your gymnastics background must have come into play to get a scape on the top of your wrist. Tumbling? Hope you heal up quickly.
texas - Two weeks to go. Enjoy the rest of the taper.
Decided to do my LR this morning and try to rest up for the tri on Sunday. Only 14 miles, but it was a struggle. Might have something to do with the 7 miles yesterday with the last 5 at tempo and then the hard bike last night. I'll do a short bike and run tomorrow. Calling for rain on Sunday that might make the hilly bike an adventure. Good luck to zenetanar in her tri. She's going much further than I am. Have a great weekend everyone.
So I haven't been around as much because I find it hard to post and read when I'm in that state of being unsure where it's going. I've been there several times before and laying low works better for me usually. I hope to be around more now and I'll try to catch up on what everyone is doing.
Just a quick stop to say that although the weather did its best to derail the 5K today (it was pushing 80 degrees just before the race), I had a good one and managed to run 19:45. Mile splits were: 6:21, 6:25, 6:24 and the last 0.1 was at 5:50 pace. Couldn't be happier with that!
Hope the tri's and other races go well over the weekend. I'll do a proper post in a day or two!
Hi everyone!
Just a quick post to let everyone know I came in at 3:33:22 at Rochester. Very pleased as it is
- an age-graded PR
- an 8 min improvement over my last M
- a BQ
As far as not going sub-3:30, well at least I'll still have something to shoot for next time around!
To everyone with races yet to come this season, best of luck to you and hoping you get whatever results you are after.
I'm on vacation up here for a week - will be posting more upon my return.
Nap time!
rday: Interesting to hear you lived in Maine - are you in NH now or is that my imagination?
cws: How was your race? I wonder how you find combining running training and tri training - a couple of my colleagues do both and it always seems a difficult juggling act for them.
ilana: Still sounds good from your training. Did you run the 5K?
zene: Congratulations on your Boston place. Fingers crossed for your husband. I hope that hip niggle is nothing more. How did the 70.3 go?
lon: glad the hamstring is holding up - you're smart to take it cautiously, there's still lots of time.
crz: Sorry you had to shelve your racing plans. Get well!
tex: I doubt I'll have started the new job by the 6th even if it goes quickly, but I can imagine I might be over there for another visit around then. Those films sound amazing!
kk: Ouch! I was going to make a quip about your "tumbling days" being behind you but cws beat me to it. Hope you're healing well.
jen: Good to hear from you - especially with positive news, though we'd be willing to commiserate with you too.
steve: Congratulations on a great race - glad you're happy with it. I hope you'll write a RR.
Hi to everyone else!
I had a good week. No real job-hunting disruption but I had a 5K race to fit in. I skipped the VO2 intervals, figuring the 5K would do in place of that but got the rest of the miles in like this:
M: 7 with strides
T: 12 (in place of intervals)
F: 1 + 3.1 race (late afternoon)
The 5K is special for me because it was my very first road race two years ago after I'd been running for about two months (I ran 27:42). Last year I ran 20:21 for a 7:21 PR! So it was great to run it for a third time and PR again (and go sub-20 which was my goal).
That was my last 50+ week for this cycle. It's a slow and shallow taper, but I hope that will keep the crazies at bay! 41 planned for this week and I have a trip to Wisconsin about the job Thurs/Fri to work around.
Have a good week everyone!
Congratulations, Steve! I've put your results in the spreadsheet (for anyone who has forgotten: it's at https://docs.google.com/spread...3Y0VDBab0t1TWc#gid=0) Maybe I'll see you at Boston 2015?
Congratulations to you too, 40. A sub-20 5K is something I don't even aspire to - I only managed to get close to 21 on a ridiculously downhill course. What amazing improvement in just a few years. I actually decided not to do the 5K here partly because it started at 10:30 and I knew it would be warm. There's another on October 5th I'm thinking about doing.
Jen - so glad things are better and your running is back on track!
cws - how did the tri go?
KK - oh, come on, you just wanted an excuse to show your ring. Seriously, great workout, heal fast, and we all take diggers from time to time - it was just your turn. I hope your cold is better, at least!
lon* - I enjoyed running in the rain a few weeks ago but I am over it now... But you guys have it a lot warmer than we do.
szn - sounds like a smart decision, though not an easy one.
Tex - when the show comes through here we will probably watch it!
I had a great birthday tempo on Wednesday, 10 miles with 5 at tempo averaging 7:29. Today's long run started out great but I got caught by a heavy thunderstorm, drenched, and started getting quite cold. I was feeling miserable when a very nice person stopped his car and offered me a ride! So only 15.3 out of a planned 18 done, but I still got over 60 for the week:
M - 7 on trails @11:45
T - 8.5 @9:05 with 8x10 sec hill sprints
W - 10 @8:07 average with 5@7:29
Th - 6.4 with strides @8:42
F - 8.9 on very steep and technical trails @12:14
Sa - 5.5 trails @11:24
Su - 15.3 @ 8:59 (4 @9:10, then 9 @8:50, then it started pouring rain and I slowed a lot).
Total of 61.7. By the way, after I got home and warmed up the weather got nicer for a while - then it REALLY started storming hard! The hailstones came huge and thick and I was definitely happy to not be out in that weather - it would have been pretty painful.
3:33:22 at Rochester ? Fantastic . Another 3:30 member goes BQ . A race report will follow I hope . Did you like the way the marathon was put together ?
rday: Interesting to hear you lived in Maine - are you in NH now or is that my imagination?
Yes , I live in a small town in NH now . Born and raised in Massachusetts and moved to Portland , Maine for a time . I also spent some time bi-coastal living in Boston and Seattle .
Great job on the 5k . You will be crushing your marathon . Perhaps we will both be racing in Boston 2015 .
rday - I disagree that you need to 'improve' the long runs or doom your marathon goal. Long run pace is not an indicator of marathon pace. You shouldn't be running your 20-milers at 8:18 pace! 9:30 pace is a bit slow but not out of line. Before my 3:29 at Houston, I ran 4 runs of 18+ at 8:54, 9:25, 9:08, and 8:52 pace. Running too many miles at too fast a pace is a recipe for injury - hey, what a coincidence!
Ilana , you missed the context . My long runs plummeted due to low iron levels .Back in spring my times were consistently 2:50-3:00 for 20 miles . The iron deficiency caused them to drop . I was training hard and getting slower . The idea was that the long runs coming back would indicate the iron levels rising .
Glad for you on that tempo and the 60 plus weeks .
Lon mr
rday - Don't go putting all your eggs on 1 run. Training is a cumulative effect. With all your battling now (toe, and iron def.) adjust and take what it gives you. I know you have a fighter's mentality, but sometimes you have to cover up and weather the combination punches. Just seconding the Birthday Girl's comments
I understand what your saying .But if the iron level remains too low my training would be in vain .To accomplish what I want it is no or never .
This was quite a week as far as training is concerned . It started with a 12 mile hard run on Monday at a 8:24 pace . Tuesday was a rest day . On Wednesday I planned a nice comfortable 16 mile run . But things didn't turn out that way . I took the advice of Pete Pfitzgerald in one of his articles and ran a new route to change things up a little . It turned out to be a ridiculously hilly run which blasted my legs,knees,and hips . The next day was a simple 10 mile run on a flat rail trail . I have been doing this run after hard runs a lot . But this time my thighs were aching after just a few miles .In short my legs were trashed and my knees began to pay the price . Instead of one day rest I took the next two days off from running . I iced EVERYTHING below my waist ( well, not everything ) .I figured after 2 days without running I would be fine . But today's long run was very difficult . After just 40 minutes of running my thighs screaming . I thought of cutting the run short but kept going . My worry was that I would get 10 miles out and have to walk back . I figured I needed to gut this one out to have a chance . Sure enough I made it back to the beach house without stopping . 20.4 miles total in 2:58 for an 8:43 pace .
Keeping the pace was fairly easy . The weakness in the legs was a result of the accumulative effect of the previous days . I did lose some strength in my legs during the summer as a result of having to be in the boot and off running for two weeks . I stopped lifting weights for my lower body at that point as I felt it was asking too much with just a few months until fall .There was atrophy even after just those two weeks .
Total for the week 58.4 . Not the 60 plus I wanted .
So one more week until taper time . This week I'm determined to be more cautious . I will be running only flat trails and tracks to simulate the marathon . My only real issue is rapping myself around the notion that I don't need to run closer to the marathon distance . I understand all the reasoning . Its just that running 26 miles 18 days prior to my first marathon gave me the confidence I could do the distance .I'm torn now between doing a 24 mile run on fresher legs and hitting the 60 mile mark or just getting in the 50's with a decent long run featuring a portion at race pace . I also want to fit in another run to test my speed .
40 - Great 5k time! Wow, you're fast! And good week training.
jen - Glad to hear you're able to get back into training at your high level!
Steve - Nice job on the race! 8min improvement is great! Looking forward to a RR.
Ilana - Wow, that hail is amazing! Monster week for you too - congrats!
rday - Hang in there - big week for you too!
me - 16.1m LSD @ 8:45 this a.m. in wonderfully cool temps, low humidity, calm wind, and full moon. It was ideal! The pace felt very easy and kept it very steady throughout.
16 on a glorious morning, 56 at start, as the taper continues, 34 for week. So into it I forgot to take the 2 Gus or UCan, so thats good, right? Rode my bike for first time in forever yesterday and loved it, Drove through my bank with a deposit qnd found out it had just ben robbed the day before by a guy on a bike (no, not me). And ran 7 Friday night in refreshing rain as the sun set on the river, no watch, felt free. Getting excited about Maine and hopefully seeing the leaves change and Boston.
Lon, nice, didn't you feel like you were on another planet too? You going to get to see your Aggies play?
rday, I'd take it easy if I were you on those legs and foot.
KK, ouch. I'm guessing that ring made you lose your balance.
cws, was your tri today?
Zene, how did the Half IM go? Fast comeback for you.
jen, bummer about the DNF but at least you're getting better.
Ilana, good week of running. Soon I get to make fun of your weather though.
40, impressive week for you. Congrats on the 5k. Let me know if you're in Portland.
Steve, Congrats.
texas: Your bank robbed by a guy on a bike? What was his getaway plan? nice long run....
40: Now that is fast, under 20 min for a 5k? That's running all out.
lon: nice that it's cool for you as well, good long run!
rday: Nice going toughing out the run. As for your next run, I would vote for scaling back a bit the 24 mi long run. Not sure if you'll gain as much as you could risk. As for the psychological aspect of it, only you can tell....
ilana: I've been caught in those downpours before, especially when it's cold, it's not fun. I've also been stuck in a hailstorm, and that definitely was not fun. Had to dive into a hedgerow for cover... Nice running week as well.
Steve: congratulations on your BQ and a great time! Looking forward to hearing more about it. Rest up and celebrate!
Oxyjen: Good that you're able to get back to your running routine. You still have a great base, so as long as you work up to where you were before the injury, you should be in great shape... And September is almost over...
Me: Well, it's been up and down this last week. After my PR HM last Sunday, was pretty fatigued, and made a mistake to keep pushing hard on my training. Ran 11 km Tuesday, 14 km Wednesday, and set out for 18 km on Thursday when I felt a shin splint on the left foot. I think it was compensating for a slightly sore hip and favoring the calf I didn't want to re-injure. Anyway, got out to 9 km and had to stop. Too painful. Had to walk/limp back the 9 km (didn't have a phone), and the shin was painful all day and the next day. Saturday, seemed a bit better, so did a short 8 km test run, and the shin was fine, but my hip became very painful (I think piriformis).
Anyway, to me, all were symptoms of too much too soon, in my case, too much too soon after a race where I really went all out. Decided to forego Sunday's long run, which I'm not happy about at all. May test today at lunch, but will stop and cross train if anything feels awry. I would like to give myself plenty of rest, and try to ease back toward the second half of the week, and get in next Sunday's long run. Just don't want to risk major injury before Chicago.
Keep it up, everyone...
Just a quick thought . Last week I got my flu shot . I didn't want to catch the darn flu days before the race .
oxyjen - Sounds like you are back on track. Hope it continues to go well.
runbegan - Great time on the 5K. I would need a severely downhill course to even think of that. Yea, training for both the tri and marathon has been hard. I have kept my running mileage down a little and just filled in with the swimming and biking. I enjoy it though.
Steve - Great job on the marathon and a BQ as well. Congrats.
ilana - I've never seen that much hail. Pretty good size as well. Glad you weren't still out there for that.
rday - I think you might want to opt for lower mileage this time around. With the problems you've been having, why risk an injury or making the toe worse.
lon and texas - Those cooler temps must have felt great. Hope they stick around a while for you.
fb - I think your diagnosis it spot on. The hard HM probably affected your running last week. It should recovery this week.
My tri went pretty well. I improved my time by over 3.5 min from the same course last year. I think most of that improvement was in the transitions and the bike. I haven't seen my official splits, and I'm not good at hitting my lap button when I should during tris. I ended up 2nd AG, but they only had awards for the first place finisher. I did win handlebar tape as a random prize. Have a great week everyone!
Good morning all. It's never good to stay away long and then try to catch up but here's my best effort.
Me – Belated thx for the birthday wishes. 56 yrs and 32 yrs of marriage and happy and mostly healthy – what more can you ask for. Except as to healthy, I'm still working thru what I think is overuse injury which I've never had in my 6 years of running. I cut my mileage back from the 60s/wk to 40s/wk for the last 3 weeks. I've been stretching more, went last week to a doc and started a 12 day steroid pill pack. On Saturday, we had a big group training run for the upcoming HM and they had docs doing ART afterwards, so 1 of them worked on me, and I made an appointment for today. All in all, I am improving, and just running 50 or so miles a week, throwing in some hills. I'll learn my Boston fate soon and then I can stop reading some of those Boston (argumentative) threads.
TX – You better not ride your bike up to the teller until the heat dies down. We don't want to see you making that kind of headline news! What's your prep gonna be like these last 2 days before your race? Some of my group ran Marshall a year or two ago. I was surprised to hear it is mostly flat.
Cws – Good job on the tri and the AG award. Your BQ time looks like a sure bet. Mine's not sure but all the RW prognosticators have me convinced I'm in – but I'm not taking that to the bank. If possible let's meet up in Boston to say hello.
Bohem – Very belated congrats on your marathon! Going from a DNF to a PR is something to be happy about. As to 4 seconds, well fuhgettaboutit! As to plateau, I agree with Ilana on the more miles. I wasn't sure I'd ever really get the sub 3:30 but more miles did it for me. The next real step for me would be a 10 lb weight loss which I could easily afford to do, but never seem to accomplish.
KK – Nice interval run! And ring! I'm glad you got thru the procedure and have been able to come back strong. Your training paces for your "easy" days are definitely on the fast side so I doubt it'd hurt you to slow down. NYC is fast approaching and I'm really looking forward to it.
Caf – I hope you've enjoyed Portugal. What's the latest on the knees?
Jimair - Your race date isn't in your sig line – it must be soon. Are you tapering yet? 65m weekly average is a very good thing.
Lon – Glad to hear you finally got some good running weather. It makes all the difference. I'm where you were a week ago – trying to get past injury setback and wondering if/when to attempt faster pacing.
Tvin – I was reading your PT and running comments with interest. Has the glute/hip stayed in check?
French – Congrats on your 1:34 HM finish! On a decent day, a sub 3:30 is gonna be yours for the taking. Now about the shin pain, you are so close to your race, you need to forget about whatever you had scheduled mileage and pacewise, and focus strictly on being 100% come race day.
40 – Super job going sub 20 on your 5k! I am pretty sure you marathon PR isn't going to be around much longer. Good luck on the job quest.
Zen – Congrats on Boston! And good luck to DH. It sounds like you did not run your HM a bit too fast but hopefully there won't be any lasting effects. Nice of you to stop and help out a fellow runner.
Crznszn – Bummer about the foot but smart of you to take care of it now. I hope DD is enjoying running XC.
Oxyjen – I can relate to the non-posting due to injury setback except in my case I've dropped mileage from the 60s to 40s – and it was all going so well. GRRR! Glad you are doing so much better.
Steve – Great job on the BQ and PR! And now a vacation – you couldn't have planned it much better.
Rday – Congrats on how you've progressed in training with your injuries. You put a lot of pressure on yourself but it looks to me like you are doing remarkably well.
Ilana – Nice 60+ week. I can't believe the rain is still falling and now ice balls! What next? So do the friends on this thread get to ask Pace Advice here instead of the other place? I'm gonna come asking soon as we approach NYC and I figure out if I'm back to 100% and how my training numbers finish up.
Keep up the good training everyone who is able – and have a good day.
Rday - my LR paces go all over the place as well. I know you're worried about the iron and I agree that you should work to get that back up, but runs often just vary. Re: flu shots, I no longer get them as I'm not required to. once I got the flu less than 10 hours AFTER the flu shot, which was less than thrilling, and a few years ago, I got the flu anyway after getting the flu shot. I really really hate needles, so I avoid them. Maybe I'm a baby, but I've also just never seen them as that much of a help.
FB - hope the legs are okay.. I'm feeling the effects of too much too soon too, I think.
Jen - maybe one day my mileage will "plummet" to 50 mpw.. right now I am struggling to run 48 and not feel dead.
Ilana - we got some hail in UT too, but not where I am. Crazy!! I got that response on FB too when I showed the cuts lol. my hand was actually in a lot more pain and swollen, but you can't see it much. Plus everyone on FB had already seen the ring! lol. I do love it, though.
Cws - it was not nearly as graceful as tumbling.. but actually I've always been a klutz more or less so, I guess I've done some stuff like that in the gym as well. Nice improvement on the tri!
Tex - since I don't have a wish to be mugged, I don't wear my ring while running unless I have gloves on Enjoy your taper!
40 - nice 5K and and awesome improvement!
Lon - the full moon has been nice in the pre-dawn hours!
Ted - I'm really looking forward to NYC too, I figure if it's not a PR it will be fun nonetheless. Hope your niggles clear up soon.
Well this plan is officially kicking my butt. I'm still hitting paces (when I try to, otherwise I'm slower than usual), but ouch and I'm SO tired. I'm guessing this is normal? Last week I ran 48 mpw which is more than I have EVER run in my life, so I assume that is what is doing this. Saturday I ran 6 w/6x100m strides. Strides, according to my garmin, about 5:45ish? Then I was wondering if I was going slow enough AFTER the strides because it's hard to tell (at least for me - if someone has a good idea as to how to do this workout better, let me know, I may also just plain be doing it wrong). Anyway, I think it ended with something right over an 8:30 pace due to the strides, which I really don't think was slow enough, and if I needed confirmation I got it on my 15 mile run that felt like I had dead legs from the start. There were many 8:50 miles which I haven't hit in a long time.. I did manage a whole THREE MP, and could hit under 7:40 then, but only because of those was my LR pace normal for me (I seriously think it's been 8:23 exactly for the last 3). I thought the 15 would be easyish but I was terribly wrong. I guess this is normal for this time in the plan. This is peak week and I think I'm going to run an 18 miler instead of a 20, and I told my friend I'd fill in in a 1-day relay for women, so I'll try to see what kind of mileage that takes on Saturday, and I'll probably move miles around accordingly. As much I want to rest today, tmw I have obligations that don't permit much time for running unless I want to get up at 4, which I don't, so I'm going to 4-5 recovery miles today after work. Slow recovery miles, and I doubt I'll have to force it! I might also need to work on fueling better - I think Saturday I may have only taken in around 1400 cals, max, and I could really tell on Sunday morning.
Have a good week everyone!
Do you have any idea how hard it is to type while bundled in bubble wrap? My wife keeps reminding me not to hurt myself. Week one of taper is complete. I did 55.5m last week with a LR of 17 yesterday. I did not run until noon due to son's football game. Really glad temps were cool (64F). Managed a rock steady 8:38 pace for the 17 after being on my feet for 1.5 hours at the game. Have the higher miles paid off this cycle? To give you an idea my pace really quickened on my easy runs this week. All my 6 & 7m runs this week were sub 8:30 pace. A very good sign since they felt easy. Mileage drops to 40m this week.
My oldest leaves for France for 9 mos today to help teach English in a Paris suburb. She is both excited and nervous but it's a fabulous opportunity. Not to mention she gets the typical European holiday schedule to do more travelling.
Ted - Happy to hear you are working through the injury. Plenty of time to resolveit before NYC. My head hurts from reading the Boston threads. Once all is said and done, I just want to know where the cutoff time wound up. Good luck getting in! As far as your pace advice, if you post it here you will get honest non-snarky replies. Besides Ilana is an expert. I even gave detailed advice to a friend who qualified for 2015 yesterday with a 3:26:xx so I guess I know something.
cws - Congrats on the improvement in th tri. It really blows there was no second place award. Even small running races around here give you something. A cheap medal, something!
fb- Yeah, it was your hard half. I did a hard 10k and it took me a few days to recover. Definitely think it's the higher miles combined with recovery. Work through it and avoid speed stuff until your solid. Chicago is too close now. As far as meeting up, I think the expo might be the best place. The walking there will do me good after my race. PM me as you know your schedule and we'll try to hook up there.
Texas - Running w/o energy gels means taper is doing it's work. The drop in temps for your run didn't hurt either. A friend of mine in San Antonio was hoping for an actual fall when it was 56F there. Not gonna happen but I understand the joy. You should definitely see leaves changing in Maine.
Lon - Glad to hear you got the niggle worked out. My run in the rain downpour definitely made me think of Dallas. I thought the exact same thing as I was being drenched like the steeplecahse that was Dallas 2011.
rday - I admire your determination to make this a successful race. No saying you didn't leave it all out there to get there. Just maintain your current level and don't aggravate anything. Not running near the 26.2 distance is a mental thing. Keep in mind the Hanson's program do not exceed 18m. Not to mention the risk of igetting injured.
Stevepf - Congrats on getting yours. Great job!
Ilana- Do they sell hard hats at your local running store for hail? I hope your birthday was great (now we're both in the 50 bracket). Terrific job getting up over 60m.
runbegan - That is one blistering 5k. I thought my PR hurt and I'm still above 20, so I agree with what Ilana said. Best of luck with the WI trip and the job.
jen - Yeah, plummeting to the 50's. Your plummet is a good week for most of us here. Really happy to hear you are keeping the PF in check. As far as not being around, we all understand when you things bum us out you feel like you are the only person in the universe it's happening to.
kk - Ouch...road rash. Heal up kiddo. I've fallen and even scraped my face on a fall. To this day, I'm still not sure how I managed to do it. Gauging intervals at high mileage is tough to truly decipher. You probably are still getting back but they were not anywhere near slow. Don't sweat it.
crzn - Sorry about the setback but that's why we should all listen to our bodies.I think you're being smart about continuing to XT. I hope your daughter's XC season is fun and a success for her. It may even be easier after hearing kk talk about her gymnastics.
For those of you awaiting the BAA approval, I hope it's good news. If not, it is shaping up to be a 2015 sub 3:30 Boston crowd based on the interest here. It's what I have my sights on.
Just a quick fly by. I´ve been keeping up but not much time to post Will try and post more tomorrow.
Congrats to last week´s racers! Runbo, Runbegan, FB and Steve!
Ilana - Belated happy birthday.
KK - Ouch! Hope you´re healing up. Ibuprofen helps me with swelling (and pain of course) Do you run with your wedding ring on?
Ted - Fingers crossed the meds work. And fingers crossed for Boston too!
Jen - Sorry to hear about the DNF, but good to hear you´re getting better.
TT - Robbing a bank and using a bike as a getaway vehicle. Heard it all now. Good to hear temps are falling.
Jim - Things are looking really good. Bon Chance! For DD
Lonr - I´m sure it felt great running in the rain after the summer heat.
CWS - Well done with the new PR!
Rday - Great work in getting in that 20m. I´d round your mileage up to 60!
Me - Had a great time in Portugal, was in the heart of port (wine) country. It was stunning. I´ll try and get a pic or two up. Knee continues to get better and better.
A few thoughts for kk:
Well this plan is officially kicking my butt. I'm still hitting paces (when I try to, otherwise I'm slower than usual), but ouch and I'm SO tired. I'm guessing this is normal?
I wouldn't comment on "normal", but I have been tired throughout this cycle of Pfitz 18/55 and my "natural" pace slowed from about 8:20 to 9:00 as soon as I got to about 45 mpw.
How much recovery time/distance are you allowing between strides? I started out allowing 0.1 miles for recovery but found my HR was climbing gradually through the set (of 10) until I had to walk between 7 and 8 or 8 and 9 because I was completely out of breath. I switched to 0.2 miles and it's been fine since. This is my configuration (from connect.garmin.com - Plan - Workouts - Advanced):
I'm loving these advanced workout settings this cycle - great at the time and it auto-laps for each step so it makes the analysis easy afterwards too!
I think you're right that the increased mileage takes it out of you and affects pace etc adversely for a while. As long as you stay uninjured and get enough rest etc. I think you'll see the benefits later - but not at the time!
Two other observations from my experience this cycle:
1) I felt a thousand times better after our camping trip because I was going to bed really early - when the kids did and it was dark (maybe 9:30 pm) and getting enough sleep even with the early morning runs. I think I did some serious sleep-debt repayment that week!
2) I didn't feel any significant improvement in my fitness until about 12 weeks in (6 weeks out) when I did my 10K time-trial. That was about three weeks after my peak mileage week (when I also ran my disappointing HM). Since then I feel like it's gone from strength to strength.
On strides - I don't think strides take long enough for the Garmin to come up with an accurate pace. And I just run easy until my HR is back to easy-pace rate before doing the next, rather than as a fixed interval.
Caferey - I am envious - I love port! So glad your knee is continuing to improve.
Jim - Rah rah bubble wrap! Maybe that's what I need for the hail. I totally notice when I reduce the mileage for taper. I think it's a great sign and am looking for you to smash that PR.
Ted - you know I am always happy to dispense pace advice, either in this thread or out in the forum! Or by PM. And today we have sunshine (though it's quite chilly) and there is no rain in the forecast for the week, hooray! I hope your injury responds to your treatment.
cws - Hooray for the 2nd AG! I know how you feel, though - I did a race a couple of years ago where I came in third and there were awards only for the top two.
FB - recovery is really critical, I think. Though it doesn't sound like you were racking up too many miles in a hurry - were you running them overly fast or hard? Anyway, the hay is in the barn, rest up, heal all those niggles, and show up fit on the starting line.
Tex - there's snow in the mountains now.... Hooray for taper!
lon* - sounds like a perfect LR!
Clear skies now, though there are leaves and branches and mud all over the streets. I didn't even bother trying the trails. Ran 9.5 miles up and over the mesa instead, feeling really good on the long, steep uphill, so, yay. 8x12 sec hill sprints on the back side and then home.
On strides - I don't think strides take long enough for the Garmin to come up with an accurate pace.
Agreed - I just set the target to remind myself what I'm supposed to be doing when I glance at the step-list! I use the time for the two fast short laps to calculate a pace after the event - but when running it's just a powerful acceleration until the next bleep and then float to the next bleep just done by feel.
Apart from anything else, I think I'd probably fall over if I tried to look at my Garmin in the middle of one of these strides!
Greetings, folks!
I'm sorry for not keeping as on top of everybody's progress as I'd like to- I hope all of you are enjoying your runs or recovering well from your injuries...
My 1/2 marathon (Parks in Montgomery County, MD) two weeks ago went okay but not as well as I'd hoped. I was shooting for 1:45 and wound up running 1:47:41. I blame much of it on the guy leading the 1:45 pace group - he ran each of the first two miles at a 7:40 pace and then blazed through the water station at the four mile mark. I had to basically fartlek to catch up with him and caught a side stitch. Despite that, I was ahead of pace until the nine mile mark when I started to flag in energy and enthusiasm. I should level some of the blame on the humidity as well - it was like a steam room out there that morning. I view this as predicting a 3:45 or so, which isn't quite where I want to be but given that I didn't taper, it was humid and over 70 degrees, and I allowed myself to slough off what I could have done in the last four miles, still gives me some confidence of being able to BQ.
I did about sixty miles that week and then got through 70 this past week, including a 21 miler yesterday of which the last ten miles were at my 3:40 marathon goal pace. With five weeks until the Marine Corps Marathon I'm fairly optimistic - as the weather gets cooler I'm feeling far more able to maintain my faster paces.
This week I'm doing a speed workout tomorrow morning - my goal is 8x880s @ 3:35 or under, along with mile intervals on Sunday (as many as I can get through at a 7:45 pace with 1/4 mile recoveries) as part of a 70 mile week. Then next Sunday I will probably run the Woodrow Wilson Bridge half marathon with a goal of under 1:45, which if I can manage it without a taper will make me pretty satisfied.
Best of luck to all!
Hi Everyone!
Half Iron (well actually it was a weird distance, with 66 miles on the bike and 10 miles on the run) went as well as can be expected for only being cleared to run ten weeks ago. I should be able to hold my regular marathon pace for a half iron run. As it turns out, I held an 8:40 pace, which is probably where my marathon pace would be right now. Had I been able to hold 8:05s, like I could last December, I would have won my age group. I ended up getting passed five miles into the run, by a girl running 8s. Oh well. Race report is on my blog (energizermomma.blogspot.com)
Now... time to put the bike away and focus on running. This week I'll be doing mostly easy runs and get my mileage to about 45 (I've been hovering around 35-38 during tri season) and will get back into quality workouts next week. Half marathon on November 3, and then I am planning on doing ALL the Snowball Series runs with DCRR this winter. Then Boston. Woot woot!
Jeroly - I almost did that half, but I pulled my hamstring the Wednesday before the race. It actually felt okay on the morning of, but I thought it best not to push it. I wish I'd been able to run it, sounds like they had amazing food afterwards!
Ilana - I like your take on strides. I'll try that this cycle.
KK- Yeah, Pfitz will tire you out -- I did the 12/70 for CIM and I was exhausted during the peak weeks, BUT I was injury free, and had an awesome race. Keep at it. My prediction is a big ole PR.
Caf- Glad the knee is feeling better!
Jim - Sounds like you are ready! Good luck with the taper crazies.
Hoosier- We are also awaiting Boston news in our household. Pins and needles. My husband at BQ minutes 3:31 will probably get in but who knows. My hope is that, since they have the entry numbers to accommodate all the entrants, they will accept all the qualifiers and give the rest of the increased field size bibs (probably 2K or so) to charity or special invited guests. But we'll see soon I guess.
CWS - Sounds like we had a similar tri experience...
RDay and Lon - Smokin training!
Jen - Glad you're feeling better!
FB, Man, aren't you supposed to be tapering? I'm going to have to send some of that bubble wrap I got for Jim over there.
Speaking of Jim, Those big miles are going to pay off. Hope your daughter has a great time. You told me about that at lunch after the race.
Ted, Guess you got carried away with the mileage. Hope the steroid pack helps. Good luck on Boston -- when do you expect to find out? I'm probably going to run it next year too.
cws, Way to go with that 2nd in AG. That all round training is the way to go, especially for us old guys. (Just wish I liked swimming more, I'd keep doing tris.)
Ilana, What a mess. So were you still able to run up that trail to the top and around? Love your trails.
KK, Of course you're tired with that running. Please don't get hurt on us.
40, I try to do one stride at the end of every mile I do, but I've never thought of doing that. I saw your other post and your training has been great. Sounds like sub 3:30 for sure, the only question is how much more.
Jeroly, Nice to hear from you. A 1:47 in those conditions is fine, and you've got lots of time before MCM.
Caf - Glad you had such a good time in Portugal, and better, that you knee's on the mend.
Rday - You are a man on a mission, that's for sure.
I've got 6 tomorrow morning with strides. Lifted weights/core tonight.
Oh, the bank robber got away on his bike.
FB, Man, aren't you supposed to be tapering? I'm going to have to send some of that bubble wrap I got for Jim over there.
Ha! Yes, I could use some bubble wrap right about now
KK: I think its the change in quantity of miles combined with possibly fueling that tiring you out. This is something new and tougher for your body, so there's some time to adapt. As for strides, my main goal (as taught by Pfitz) is to work on steady form and ramping up to running as fast as possible with good form. I never measure time for the strides themselves. I just count out 100 steps (about 120 meters) and work on relaxed upper body, good arm movement, good leg lift and the like. I go as fast as my breathing will allow me to go. I tend to target 2 strides of 120 meters per km, so I get back almost down to normal breathing. And I find that when I do strides, my "slow" pace just naturally is faster.
Ilana: Are you training for mud runs now? Nice "mesa" run.
Jim: Yes, would like to meet up, and Expo makes sense. I will definitely get in touch when I know more my plans! Isn't your marathon in a week or two? Good luck there, I think your well prepared
Jeroly: Congrats on you hot and humid half finish....
Hoosier: What's hurting?
40: Also for you, I think you are exceptionally well prepared for your upcoming marathon (same date as Chicago, I believe). Good luck in the taper
Caf: Portugal! Nice!
Hi to everyone else
Me: Been slowing things down a bit. I unfortunately dropped the long run on Sunday, but got in 13 km (8 mi) yesterday and 10 km (6 mi) this morning, all easy pace and relatively painlessly, just mostly sore. I'll work back up to plan taper kms, but follow the advise of most of you and work on getting everything healed up for race time.
Keep up the good work everyone...
Stevepf - congrats! 3:32 is great and you got your BQ goal. You're among the first in this group right now to run your goal race. Hopefully it's the start of many more positive reports from folks here.
I made it back to a speed workout today. First on in 4 weeks since the fall. It went great. Here's what I did and it was very manageable, not too taxing:
3.3 mile warm-up
6x1000 - 4:21, 4:21, 4:21, 4:26, 4:24, 4:19 (~2:30 jogging recovery)
2.9 mile cool down
11.1 miles total
The other noteworthy/milestone thing about doing this run today is that it was one year ago today that I stepped down in the middle of mile 9 of a 13 mile run and felt a sharp and painful jolt. It got progressively worse as I ran home. It was the cuboid stress fracture that knocked me out of my Philly Marathon training. Today was SO much better than either that run a year ago or the one 4 weeks ago. But man, is September over yet? I'm walking on eggshells here!
TXT - Sounds like you're enjoying the taper. I think you're gonna have a great race! We'll try to make it to one of the home games this year. DS sounds like he's (suprisingly) feeling a little home sick.
FB - Good news the shin splint is improving.
cws - Nice work on the tri! 2 in AG and 3.5 min improvement!!
Ted - How'd your ART session go? Heal up!
KK - Be careful and eat for goodness sake! (Do I sound like your mother?) It can be hard balancing listening to your body v. sticking to the training plan, especially when it's a plan you haven't done before. Good luck.
Jim - Big PR coming your way buddy! Did DD's flight(s) go well?
Caf - That's good news on the knee. Looking forward to pics from Portugal.
Ilana - Nice you have options for your runs. Your training is rockin' right now!
Jeroly - At least your PRed by 1 second! Nice work in those conditions.
zen - Nice work on your tri so soon after a major injury!!
Jen - Great that you're back to speedwork! Today is definitely an anniversary to forget for you!
me - Training is feeling really good right now! I feel like I'm making big fitness gains every time I run; maybe it's just the cooler weather making things feel easy. 7.3m with a sprint interval (approx. .1m) in each mile this a.m. Trying to recruit those fast twitch muscles.
KK - I think everyone doing Pfitz for the first time finds is a challenge. I know I did. Esp the longer tempo runs, but the VO2 were another ball game. Pfitz says they sharpen your fitness and he´s not wrong. I guess you´ve only got another few weeks before you taper. Light at the end of the tunnel. Re strides. I sprint for about 30 seconds then slowly jog for about 300m. Depends on how many I´m doing and how tired I am. For longer sets/distances recovery is about 500-600m.
Zene - Great work on the IM! I´m sure it was a confidence booster just finishing it considering what you´ve been through. I´m sure next year you´ll take down that girl!
Jen - Good work with the speed workout. Amazing what you´re running considering it was only 12 months ago. Not long now for Sept to finish!
Ilana - Glad to hear things are improving weather wise. Good job with the hill work.
Jroly - I wouldn´t worry too much about your HM time. Conditions were tough. Good work with that 21m.
TT - Hope the 6m went well.
FB - Hope things keep improving.
Me - Did 8.7m (14km) longest run since end of May. Legs were sore for first 2m or so, did weights at gym last night. But went well. Here are some pics from Portugal. Warning, there´s a cheesy one of me tasting port at a vineyard (I didn´t drink all of those glasses!)
Ilana - I think we have clear skies here too, for all of one day. yesterday was nice at least!
Jen - honestly, I think it's great that you're that dedicated I just can't imagine it right now. I imagine my body will build up to be able to tolerate more but I just dont think I could do more right now, at faster than a 10:00 pace and without hurting everywhere! How long did it take you to build up to that?
Zen - great job at the Half IM!! Wow!! Idk if I have a PR in me just bc of the break in schedule, but I'll wait to see how the taper goes for that. Right now it's hard enough to run at a somewhat slow pace!
FB - I'm sure you're right, and it was probably smart to drop the LR.
40 - that's about what my easy pace has gone from and too, give or take some seconds, so I guess I'm ok. Thanks for the info.. I think I've been doing strides wrong lol. oops.
lon - it is hard, mostly because I am used to running fairly low mileage and this is my first attempt at a 'real plan", so it doesn't usually catch up with me like that. Glad your training is going well.
Tex - I'm doing my best to stay injury free. Hoping the worst it gets is the scrapes!
Jim - it's hard to know what happens in the split seconds between when you trip and you plant the ground. Maybe I should borrow some bubble wrap..
Cafe - nice pics and looks like a wonderful vacation! I dont' run with my wedding ring on unless it's cold enough for gloves. I don't need any bums roaming the streets to catch a tiny girl with that...
Me - did 4 recovery miles yesterday, and actually felt ok, so I'm hoping the rest day today lets me get somewhat ready for what I assume will be a brutal workout tmw (12 w/7 at HMP - I'll be happy if I get 5!) It was disjointed because I helped a couple rescue a dog that was lost, but I figured it was more important that the poor nice doggy didn't get run over by a car. I'm trying to eat more and still have no idea how much I weigh but I assume it's fine - how much do you guys eat while in the peak of a 55 mile plan? I think most of the time I'm a little shy of 2000 calories a day, but keep in mind I'm really short, so I just dont' (unfortunately) NEED that much... I'm thinking of trying around 2000 for most of the week when I'm reaching over 50 mpw and I assume that's enough? What do you guys think?


text: Politics 1 March 2012 Turkey: currency Sign up for our weekly email * The national currency is the Turkish lira. The graph above shows the exchange rate from the lira to the US dollar between 1950 and 2007. The country converted to a new lira in 2005, at an exchange rate of 1,000,000:1 with the old lira; the above chart is denominated in the new lira. It clearly shows the effects of the high inflation Turkey suffered for most of the 20th century. Between 1981 and 2011 the exchange rate for US dollars to Turkish lira averaged 0.93, reaching a historical high of 1.91. During the past 12 months, the exchange rate for the Turkish lira depreciated by 25.29 per cent against the US dollar. Today, US$1 is equivalent to 1.88 lira, and £1 is equivalent to 2.9 lira. Subscribe from just £1 per issue More


text: Lucile Richards Cluny1926 ~ 2011A truly remarkable sister, wife, mother, grandmother, great grandmother and friend passed away peacefully in her home with her family around her on September 30, 2011.Lucile Richards Cluny, was born 13 February, 1926 in Salt Lake City, Utah to Lorin Lovern Richards and Florence Holbrook RichardsLucile graduated from East High School in 1943. She attended the University of Utah in the Cadet Nursing Program, fulfilled a New England States LDS Mission. Married William Howard Cluny in the Logan Temple, 28 July 1947 and had six children. She worked for her father in his dental office as a Dental Assistant, and later for her brother Lorin as a Podiatrist Assistant. She worked as secretary in the MTC in Salt Lake before it was moved to Provo and also worked for Clara's Wig shop.Active in the LDS Church as Stake Primary President, Sunday School teacher, Relief Society teacher and consultant for the ward and stake Family History Center. Fulfilled a Family History Mission in the London South Mission on the 1881 Census of Great Britain and the 1851 Census and the extraction program for over 20 years in Salt Lake Family History Center. Loved quilting and made over 200 quilts with the help of the her family and the Relief Society Sisters for the Primary Children's Hospital as well as for her grandchildren and great-grandchildren. She also made many surgery dolls for the children at Primary Children's Hospital, wearing doctors scrubs.Lucile is a great example of service. Her favorite scripture is, Joshua 24:15 "...choose you this day whom ye will serve, ...but as for me and my house, we will serve the Lord." She will be remembered for her great service, wherever she was and we hope to be able to follow her great example.Preceded in death by her husband, William Howard Cluny, grandchildren: Andrea Kay Hollingworth, Corey Ross Blackham and her brother and sister. Survived by: Mary Ann (Ron) Blackham, Joylyn Cluny, Carolee Cluny, Rick (Kathy) Cluny, Kay (Jeff) Hollingworth, Renee (Andy) Nielsen and 23 Grandchildren and 21 Great-Grandchildren.Funeral service will be Wednesday, October 5, 2011 at 1:00 p.m. at the Holbrook Mortuary, 3251 South 2300 East, where friends and family can visit Tuesday evening from 6:00 to 8:00 p.m. and Wednesday from 11:45 a.m. to 12:45 p.m. prior to the service. Interment: Larkin Sunset Gardens. Messages and tributes to the family can be posted at: www.holbrookmortuary.com In lieu of Flowers give to the Primary Children's Hospital, Humanitarian Fund, Perpetual Education Fund, or Missionary Fund.


text:
HDMI Cable, High Speed, Orange, 10ft., 28AWG
VALUE BRAND| Zoro #: G1395371| Mfr #: 3957
Zoro #: G1395371Mfr. Part #: 3957
$11.99 /ea
Orders over $50.00 ship free. DetailsStandard ground shipping
Technical Specifications
|Zoro #: G1395371 Mfr #: 3957
|Standards: UL/CSA ROHS compliant
|Number of Cables: 1
|Length: 10 ft.
|Features: 480i to 4k x 2k Resolution, 3D, Deep Color: 10/12/16-Bit, HD Audio, Bandwidth up to 340MHz, Ferrite Cores
|Color: Orange
|Conductor Size: 28 AWG
|Conductor Material: Tin-Plated Copper
|Jacket Material: PVC
|Shielding: Triple Shielded Level, EMI Shielding
|Cable Type: High Speed
|Item: HDMI Cable
|Connector Type: HDMI Male/HDMI Male
|Country of Origin (subject to change): Multiple
Product Description
HDMI Cable, Cable Type High Speed, Connector Type Male to Male, Color Orange, Length 10 ft., Jacket Material PVC, Shielding Triple Shielded Level, EMI Shielding, Conductor Material Tin Plated Copper, For Use With Audio-Visual Equipment, Features Compatible with All Versions of HDMI, Ferrite Cores, 480i to 4k x 2k Resolution, Deep Color: 10-bit, 12-bit, 16-bit, x.v.Color(TM) TrueHD, DTS-HD, Bandwidth up to 340Mhz, Standards UL/CSA ROHS compliant


text:
Army civilian caught bringing 25 grams of marijuana into Pentagon
(WJLA) - The Pentagon is one of the most secure buildings - if not the most secure building - on Earth. Why, then, did a person try to smuggle a large amount of marijuana in?
According to Foreign Policy magazine, an Army civilian tried to bring 25 grams worth of pot into the Pentagon last month.
The civilian Department of Defense employee was caught by Pentagon Police on Nov. 19 during a period of increased scrutiny at security checkpoints.
Foreign Policy says that the person is not required to be named, but that this person would likely be subject to criminal penalties.
READ MORE at The Complex blog at foreignpolicy.com.


text:
James Niegocki
70, of Tucson, Arizona, went to heaven Friday, July 5, 2013. He was born in Chicago, Illinois on July 28, 1942 to Mary (Mae) Niegocki. Jim graduated from Amphitheatre High School in 1960. He was married to Shirley Niegocki in 1963. Mae and sons, Fred and Jim, moved to Tucson in November, 1950. After attending Amphitheater public schools, Jim continued at University of Arizona. He left his studies and the UofA baseball team to support his family in 1964. He began his career with the phone company as a lineman and retired as an engineer 25 years later. He was an active member of both First Baptist Church and Casas church. Twenty years playing city softball, coaching at Thornydale Little League, and attending countless ball games all attest to his love for the game. He was devoted to his Savior most of all, which left plenty of devotion for his family. His most important DIY projects were always for others; family, friends, and anyone in need. He was survived by his wife of 50 years, Shirley Niegocki; children, Carol Tatom and Brian Niegocki and brother, Fred Niegocki. He is also survived by five grandchildren. Funeral arrangements are being made by ADAIR FUNERAL HOMES, Avalon Chapel. Services will be held at Casas Church in Tucson on Saturday, August 3, 2013 at 3:00 p.m.


text:
No Posts Found
Unreliable Coupons
VPS Hosting, RAM doubled in halved Tag
RamNode added a new plan, the price halved, RAM doubled
RamNode officially added Virtual Dedicated Server option! You will be given a dedicated CPU cores on each KVM SSD server! There are 4 NYC / ATL / SEA / LA locations to choose from when registering.
Category: VPS Hosting
Tags: cores, deals, doubled, given, halved, locations, officially, option, RamNode, registering
Click to open site
halved Reviews for September 2017
halved Unreliable Coupon, It may still work?
This is the last Coupon expires: VPS Hosting, RAM doubled However, you should try it, because this could Coupon remains in force. In some cases, the merchant can reactivate the campaign discounts.
User Guide halved Coupon Code!
To use the discount code at halved, please click on SHOW COUPON. During the payment process at Store, you will see the coupon field, just paste the coupon above and apply, the price will be reduced. For promotions, halved does not require coupons, you just click the REDEEM OFFER button we will take you to the shopping site at a discounted price. Sometimes coupon only work when you pay through a third party. So when you click to view the coupon, a new browser tab will be opened for the payment page. You just enter the code there and make a payment at a discounted price. In some cases outdated discount codes, please report, we will remove it from the booth.


text: (Photo by Sean Gallup/Getty Images) [ What ?!? Dutch Can't Smoke Pot In School Anymore? By John McKay December 12, 2012 So how will students get through those long science lectures now? Read More Category: Health & Fitness, Newsletter, Politics Tags: dope, laws, netherlands, pot, school, smoking Send to a friend! Share on Facebook Share on Twitter Pin it! Reddit This! Share on Tumblr!


text:
How much do Morgan Stanley employees make? Glassdoor has salaries, wages, tips, bonuses, and hourly pay based upon employee reports and estimates.
"They offer two types of insurance with a bunch of options. Very cheap and has a lot of perks."
"Not enough vacation days unfortunately. I miss my family!!"
Morgan Stanley Salaries by Location
Check out the latest Morgan Stanley Jobs & Careers


text:
Encourage visitors to visit our site from yours, and we'll pay you a commission for every retail sale!
Our more mobile, gadget-driven world needs batteries more than ever, and consumers might not know where to turn for all their battery needs. By driving traffic to interstatebatteries.com, you'll make it easy to find the batteries and information they need, and you'll get paid for bringing customers to us.
Just place our specially designed affiliate banners on your website, and we will do the rest. We provide excellent service and outstanding selection for everyone you refer.
Tiered Commission Structure
Questions About The Affiliate Program?
Read through our Frequently Asked Questions. If you have any additional questions, please email us at email@example.com.
Get Started Now
- Contact us and receive the affiliate agreement.
- Carefully read the affiliate agreement.
- Sign up using the LinkShare online application. Getting approved is quick and easy.
- Download the banners, create links and start earning.


text:
Estas Tonne Will Have You Locking Your Women Behind Soundproof Doors
Since when does Hugh Jackman play Flamenco guitar?? I mean not only is Estas Tonne a dead ringer for the Wolverine actor (with hair extensions) but he's also got the nails to match!! But hey in all seriousness, harkening to Spanish troubadors of centuries past this guy can really rip it up and while Antonio Banderas wields his accent like the sword of Zorro, this guy doesn't have to say a word… Watch out ladies. You might find yourselves following this pied piper. Anywhere.
Subscribe to 96.1 The Eagle on


text:
Gov. Rick Perry fails to qualify for Va. GOP presidential primary ballot
RICHMOND, Va. (AP) - Former Massachusetts Gov. Mitt Romney and Texas Rep. Ron Paul will be on Virginia's March 6 Republican presidential primary ballot, but Texas Gov. Rick Perry has failed to qualify.
The Republican Party of Virginia said Friday that Perry's campaign fell short of the 10,000 signatures of registered voters required for a candidate's name to be on the primary ballot.
The state party said Romney and Paul obtained the needed signatures. Party officials were still verifying the signatures of former House Speaker Newt Gingrich late Friday.
State GOP spokesman Garren Shipley says the party is validating petitions the candidates submitted by the Thursday 5 p.m. deadline to the State Board of Elections. The process of validating the signatures began Friday morning.
The 10,000 registered voters must also include 400 signatures from each of Virginia's 11 congressional districts.


text:
|Subscribe | What is RSS
Do you have memories about what the Bighorn River was like before the Yellowtail Dam was constructed? Did you or someone you know work on the Yellowtail Dam? Did you know Eddy Hulbert or own some of his works? If so mark your calendars for Saturday, May 21 and Sunday, May 22, 2011. University of Montana graduate student, Jonathan Hall will be at the Cal S. Taggart Visitor Center in Lovell, WY conducting interview with residents who have information and or stories to share regarding the following: 1) history of the Bighorn River and its inhabitants before construction of the dam; 2) building of the Yellowtail Dam; and 3) the life and work of Eddy Hulbert. If you feel you may have information to share regarding these topics please plan on visiting with Mr. Hall between the hours of 9 -5 p.m.
If you wish to schedule a specific time to conduct an interview with Jonathan Hall please contact the park's coordinator for this project, Cindy Norum at 307-548-5409. This project is in continuation of the River Before the Dam film showing that occurred at the Hyart Theater in March of 2011. The goal of this project, Bighorn Canyon History: The River Before the Dam, is to form a more complete collection of the history of the area and it's residents.
For residents living outside the Lovell area interviews will also be conducted in Hardin, MT June 4 & 5, 2011 and July 23 & 24, 2011 – the weekend of the 50th Anniversary of the construction of the Yellowtail Dam in Fort Smith, MT.
For information concerning Bighorn Canyon National Recreation Area, Bighorn Lake, or help planning a visit, visitors may contact the Cal S. Taggart Bighorn Canyon Visitor Center at 307-548-5406, the Fort Smith Contact Station at 406-666-2452, or visit our website at www.nps.gov/bica.
Everyone is invited to come and enjoy Bighorn Canyon National Recreation Area.


text:
Behind the Scenes at Milwaukee Ballet
Off the Cuff with Wardrobe Mistress Krista Allenstein
What does a wardrobe mistress do?
I don't design or make costumes. I take care of them, make sure they're in good repair and laundered. During performances, I lead a team of dressers in assisting the dancers with their costumes. Occasionally we rent costumes to other companies or to individual dancers. I keep track of them. I'm also in charge of shoes for the Milwaukee Ballet and Milwaukee Ballet II dancers. Each dancer wears a particular size and type. Ballet shoes wear out quickly. My job is to make sure they have shoes available at all times. Sometimes I have to paint shoes to match tights for a particular performance.
What are the most trying moments?
Lost costumes during performances. The staff puts the costumes in the dancers' dressing rooms. When a dancer needs to make a quick change off the side of the stage, the dancer is responsible for placing their own costume so they know exactly where it is. Occasionally, a costume falls into the nebulous classification of both costume and prop. La Bohème had one—a muff used in Act Two that was essential for Act Three, part of the storyline. And it was lost! I ran around backstage like a crazy person hissing loudly, "Muff! Muff!" It turned up on top of a speaker.
What are you looking forward to? What do you dread?
I think Mirror Mirror in May is going to be incredible. The costumes are fantastic: whimsical, colorful and dramatic. I'm also looking forward to the Winter Series because it's new for all of us.
I love Dracula, too. But I hate fake blood! It's sticky, it smells weird and it gets all over the dry-clean-only dresses and pants by the end of every performance. We have to sponge it off. Some dancers go a little crazy with the blood. In those cases, the sponging process can be really gory.
What surprised you about this job?
When I describe what I do, it comes across as kind of…icky.
Doing laundry, I touch a lot of dirty socks and tights. I do things that five
years ago I would've hesitated to do for my kids. Now I do them without
thinking and I love it. I'm surrounded by lovely people with crazy amounts of
talent wearing costumes intricately detailed and extremely well made. Some of
our costumes are 30 years old and I am entrusted with the responsibility of
making sure they last for years to come. I have the honor of helping to make a
performance looks its best. It's my dream job.