text:
"DO" recently asked me for my ideal training schedule for a cross country 10k on my running times blog. I will post my response here as well. Largely becuause the format of the Canova base phase I would use didn't fit into the blog response section on Running Times.
So for those coming over from running times the base would involve following this Canova schedule, which has been widely circulated on the internet over the last few years. The paces should be adjusted based on your fitness level and realistic goals.
Augustin Choge – Justus Kiprono – Ronald Kipchumba – Samson Kiplangat
Courtesy of Renato Canova
Note: Six weeks from the beginning of December, before the cross season
Morning Afternoon
(1st Week)
Mon 1 hour easy running 1 hour easy running
Tue 50min easy running + 100m x 10 uphill sprint
(max. speed)
Wed 1 hour 10min progressive running (from easy to fast)
Thu 1 hour moderate pace
Fri 1 hour 20min progressive running (30min easy + 50min from 3min 40s to 3min pace)
Sat 50min easy + 100m x 10 uphill sprint
Sun 2 hour easy (personal sensation)
(2nd Week)
20min warm-up
10k "medium pace" at 3min 15 > 3min05
1 hour easy
25 min warm-up
3000m x 3 in 9'10" recovery 3min jogging
1000m x 3 in 2'55" recovery 1min30 jog
1 hour progressive running (3min40 > 3min 20)
45min easy
45min easy
25min warm – up
6 km climbing fast (gradient 7-10 % about)
1 hr easy jogging
(3rd Week)
1 hour easy
20min warm-up
20 times 60secs fast recov. 60secs easy
1 hour 10min moderate
20 min warm – up + 14 km at 3'20" / 3'10"
(about 46 min fast)
1 hour easy
45min easy + 60secs uphill fast (recovery 3min walking) x 10 times
1 hour 40 moderate pace
(4th Week - Block of Volume)
Mon 20min warm-up
2000m x 5 in 5min 55 (track) rec. 3min jog. 40min easy
Tue 45min easy + 10 x 100m sprint climbing 45min easy
Wed 1 hr 10min progressive 1 hr easy
Thu 20min warm – up
40min fast with short variations (40secs about every 3min) on cross country ground 20min warm – up - (Track) :
With recovery 3 min jogging:
3000m (8'40") + 2000m (5'46") + 1000m (2'45")
Fri 1 hour easy 1 hour easy
Sat 1 hour easy 1 hour easy
Sun 30min easy
6 km climbing fast (same course of previous Sat.)
(5th Week - Second Period of Volume)
Mon 45min easy 45 min easy
Tue 1 hour easy 40 min easy + 10 x 100m sprint uphill
25min warm-up
4 groups of 400m x 5 (rec. between the tests:
60secs - between the groups: 4 min) in
64" / 64" / 64" / 64" / 61" the last, for every group)
40min regeneration
1 hour easy running
1 hour easy running
1 h 10min progressive running
40min easy + 10 x 100m sprint uphill
1 h 20min with short variations (30 / 40 secs)
every 3min about
45min easy
40min easy
10 km very fast on cross country ground
(6th Week)
1 hr easy regeneration
50min easy + 10 x 100 sprint climbing
1 hr moderate
1 hr easy
45min easy
25min warm – up
12 km (road) at 3'10" pace
25min warm – up + 10 x 1'30" fast climbing
recovery 3' / 4'
50min easy
For the specific phase I would take about 7 weeks including taper. I would put in three hard efforts each week. The first and most important would be a 10K specific workout done on terrain that, as best I could managed, simulated the terrain that I would be facing for my focus race. In every one of these 10k workouts I would really hammer the first 400m of the first interval to simulate the start of the xc race as you need to fight for position. So if the workout was 12x800m at 2:24(30:00 10k pace) I would run the first interval too fast, running the first 400m in 62 to 65 and then settling in and running the second 400m in 72. So that 800m would be in 2:17 or a bit faster. the rest of the intervals would be done on pace.
I would progress these workouts each week as below
12x800m with 200m jog
10x1k with 200m jog
6x1600m/mile with 400m jog
6x1600m/mile with 200m jog
5x2k with 200m jog rest
3k, 400m jog rest, 2x2k with 200m jog rest 3 to 4x 1k with 200m jog rest
taper week 3k averaging 10k pace but alternating 400m in 62/63 and 3k in 80.
The second hard day each week would alternate weeks one session would be an long hard tempo/threshold on terrain similar or harder to that I would expect to face in my peak race. The other workout would be long hill reps. Some of those would have intervals mixed in at the top to focus on cresting the hill and putting the hammer down to get back on pace. On the days with the long tempo I would do a set of short hill reps as a second session, 10x15 seconds with jog down rest.
4 to 6 miles at 95% of goal race pace
4xlong hill(800m to 1 mile) with jog down rest
5 to 7 miles at 95% of goal pace
5xlong hill with jog down rest
6 to 9 miles at 95% goal pace
5xlong hill continuing into (without stopping) a 400m at goal pace then jog down rest
taper week- a set of short hills or strides after an easy run
The third hard effort each week would be a race or a workout. If I was getting ready for USATF world xc qualifiers i would make sure to run some under distance races on the track. Though it would be good to mix in one to two long hilly road races of 8k to 10miles if possible. If I was running an xc season I would try to only race every other weekend because 8k to 10k efforts on xc courses do take a good bit out of you particularly while you are training hard.
If you aren't racing on a given weekend then I would do a surge workout. Either a workout averaging goal pace as long as i can while running faster and slower. So if goal pace is 72 per 400m- 30:00 for 10k I would do something like 31/41 200's, or 62/80 400's, or Aussie quarters going 62 to 64 and the 200's in 46 to 44 for rest. If a session was short, ie you would probably only manage a mile or two of the 31/41 then I would take a 5min rest and do a second set.
Lastly on sundays I would do a 15 to 20 mile normal paced run but on very soft hilly terrain something that really saps the legs to get used to running on soft tough surfaces and not getting frustrated but also to build all those little muscles that will get really taxed on a tough xc course.
This will be my weekly training and other ramblings during what I hope is my build up to my long hoped for return to the marathon.
Wednesday, December 2, 2009
Saturday, October 31, 2009
Build up to 2008 Olympic Marathon Trials
This is my training from July 23 to the 2008 Olympic Marathon Trials held in November 2007, this was all originally on trackshark, but that sight went down so I pieced it back together for this site.
My training from March to July 22 is posted on this blog in its original dates.
I couldn't find the original blogs from July 23 to August 26 or from October 1 to 7 so I just copied them out of my hand written logs so you get no comments or summaries or quotes for those weeks.
July 23 to 29
Monday PM road 20-1:56:28, first Methuen road 10 loop with Garcia, then lake road 1
loop solo- hamstring bad! From an 1:15 on. Tot.20
AM ART and chiro adjustment
Tuesday AM 9 solo at mines falls, easy, 59:11 tot. 9
PM 8 shakeout with Shannon at mines falls, 1:01:03,
springing/bounding/straight leg bounding after tot. 8
Wednesday AM 3 warm up, 22:36, 20k on Tewksbury track, warm 85 degrees, 1:07:38
(major splits 5k-17:08, 8k-27:15, 10k-34:00, 15k-50:52, 16K-54:15) 1 ½
mile cool down tot. 17
2PM 18:56 warm up, 12x15 second hills, very tired, HOT!, 18:23 cool down,
tot. 8
6PM 42:33 shakeout with Shannon on Tewks trails- tot.5
Thursday AM rd. and trail 9 in tewks solo, 1:01:02, tot.9
PM Duffy 5 with Gary 36:22, bounding and stuff, then duffy 5 solo, 34:45
XT 2x70y springing, 2x70y bounding, 5x70y straight leg bounds, 2x short hill
Springing, 2x short hill bounding
Friday AM rd. and trail 9 in tewks solo, 1:01:02 tot. 9
PM trail 10 in tewks, 1:20;54, first 5 with Shannon, tot. 10
Saturday AM in Keene, NH on track, 3 warm up, strides 200m in 35, 10k on track first 3k
with Josh Ference, first 8k with mark Miller, 30:05.8 (splits 3:00.3, 6:00.3,
8:59.4, 12:01.8, 15:01.9, 18:03.4, 21:02.8, 24:03.2, 27:06.2) 27:28 c/down
tot. 12++
PM 3 w/up, 15x13 second hills, 3 cool down, tot. 8
Sunday AM rd. and trail 27+ in tewks, 3:03:05, warm but I took water, tot. 27
PM rd. 5+ shakeout, first 3 with Shannon, 43:47 tot. 5+
Summary 157 miles for week.
July 30 to August 5
Monday AM 2+ jogging at camp, some light drills
2PM 9+ easy on road, 1:02:09, tot.9
PM 5+ shakeout with Shannon, 40:22 tot. 5
Tuesday AM 6ish at camp, including 1 mile with Keith Kelly in 5:20/30 range, tot.6-
3:30PM 3 warm up, strides, 10k at 95% goal mp- 32:45, on track, supposed to
go 15K but had bathroom issues 3 cool down, tot. 12+
PM 6+ shakeout with Shannon in Tewks, tot. 6+
Wednesday AM rd. and trail 9 in tewks, 59:19 tot.9
PM 10 shakout in tewks, 1:18;08, 2x100m bounding, 4x100m straight leg
bounding after tot. 10
Thursday AM 3+ warm up, 18K on tewks track at 90% mp, F-ing Hot 90+ and humid,
1:01:56, (10k in 34:32) mile cool down 7:41 tot. 15++
PM at mines falls, 26min warm up 20x9 second hills, 19min cool down tot. 8
Friday AM rd. and trail 9 in tewks, 59:34 tot.9
1PM duffy 5 with gary, 36:39, 2x110y springing, 2x110y bounding, 4x110y str.
leg bounding, 3 cool down tot. 8
6PM trail 5+ in tewks, 41:53 tot. 5+
Saturday AM 3 warm up 22:30, 12x400m with 200 jog rest, fastest 65.2 slowest 68.0
average about 66 mid, 3 cool down, 21:26 tot. 11
PM 3 warm up, 10k on track at 95% mp, breezy and hot 90+ but low humidity,
32:26(5k-16:21, 8K-26:02) 2 cool down tot. 11+
Sunday AM 30 easy on roads in Lowell, 3:16:26, first 16 with Rex, tot. 30
Summary 156 miles for week
August 6 to 12
Monday AM ART and chiro, then 9 miles at Maudsley st. park, 1:03:25 tot.9
PM trail 10 shakeout in tewks, very tired, 1:19:24 tot. 10
Tuesday AM tewks rd. and trail 9, 59:08, tot. 9
PM duffy 5, then 3xhill springing, 3xhill bounding, 5x100m str. leg bound on
flat, then duffy 5 again tot. 10
Wednesday AM Super humid, windy, on tewks track.3.5 warm up strides, 200 in 35,
3200m in 9:28.4(72, 2:22, 3:33, 4:44, 5:55, 7:06, 8:17), 3 cool down,
felt pretty easy, was tempted to push to 5k but decided to play it safe.
Tot. 9
PM 8 shakeout with Shannon at Mines falls, super humid tot.8
Thursday AM jogging and short hills and some hill bounding at camp, tot. 5+
2PM 6++ solo and easy on rds in Lowell, 41:02 tot. 6++
6PM rd. 5+ shakeout, 39:26 tot. 5
Friday AM 6+ rd. and trail in tewks, 40:03 tot. 6
PM 6 shakeout with Shannon in Falmouth, 48:31 tot. 6
Saturday PM 6 plus solo in Falmouth, drills after run. Tot.6+
Sunday 6:45AM 2 mile shakeout, 15:40 tot. 2
9AM 20min warm up, strides, drills, Race Falmouth Road race, dropped out3.5
mile with Achilles issue, jogged to 6.5 mile mark slowly to get ride home.
Summary 100 miles, was running great! at Falmouth until Achilles went.
August 13 to 19
Got ART every other day
Monday pool workout 10x3mins
Tuesday pool workout 16x2mins
Wednesday pool workout
Thursday jog 4 and ½ minutes
Friday jog ½ mile on track 3:56
Saturday Jog mile 8:14
Sunday nothing
Summary 2 miles for week
August 20 to 26
Monday AM 2 miles on track 14:30
PM pool workout 30x1min
Tuesday Noon 3 miles solo, 21mins
PM massage
Wednesday AM ART
PM rd. 5 solo in tewks, 32:28 tot. 5
Thursday PM 7 easy 48:14 tot. 7
Friday Pm 7 at mines falls, 50:21 tot. 7
Saturday rd. and trail 11+ in Tewksbury, 1:16:53 tot. 11+
Sunday rd. and trail 12, 1:20:43 tot.12
Summary- 47 miles for week
Training August 27 to September 2
Monday AM rd. 7 in tewks w/ Sean, 46:37 tot. 7
PM rd. and trail 9 solo, 58:34 tot. 9
Tuesday AM 3 w/up strides, 2800m on tewks track (3:14, 3:15 (2:35 last 800) had hoped
to go 10k at this pace, roughly 95% goal mp but Achilles started to tighten
so I stopped. 1 lap cool down tot. 5
PM 9 miles at mines falls, first 44 mins w/ Sean, Achilles tired but ok, 58:27
Wednesday AM got ART and chiropractic adjustment
PM 1:12:22 at Walden Pond, first 63 mins w/ Sean tot. 10
Thursday AM drove up to camp Foss in Barnstead Nh, to join uml's xc camp in progress
PM road (mostly dirt) 12, first 9.5 w/ Ruben Sanca (who is very fit), 1:11:47,
we ran the normal Foss 9 loop (for anyone who has gone to camp there) in
54:54 then went out camp road which Gary had marked every 400m the
day before for there 5 mile tempo run, Ruben turned at the half to get 10 I
turned at the 1 and a half. This stretch was flatter, but not flat, I ran about
5:35 pace for the last 3 but it was the same effort we had been running.
Tot. 12
Friday 6:50am 6 w/ gary easy, 47:32 tot. 6
10am 10 w/ uml guys, well a couple of them, 1:03:33, used the same loop as
Thursday and hit 9 in 57:33 then ran 6 flat again the same effort just flatter
for the last mile tot. 10
PM drive home from Foss
Saturday AM Got ART and Chiropractic adjustment spectacular appointment left feeling like
Achilles was 99% healed
Noon at battle road trail in Lexington and Lincoln 10 miles in 1:04:50, wanted
to do a tempo run and had heard this thing was marked but after it took
over 5 minutes to reach cover the first marked "800" and then 54 seconds
to cover the next marked "400" I should have realized there was no way
this was going to work and slowed down but I really liked the trail so I
ran the whole thing and ascertained that the markers were put out by
someone just guessing at location who had no sense of distance what so
ever. Great trail though. But long story short I ran harder then I should
have because now I had to move my tempo to the pm tot. 10
4PM 3+ w/up 2x5k on tewks track, little windy but not bad, 15:38.0 and 15:42.0
with 800 meters in 2:56.6 for rest felt controlled and Achilles was good but
I opted to stop at 2 repeats I'll revisit this workout once or twice before the
trials and do 4 or 5 repeats and try to change the rest to 1k in about 3:30,
3+ cool down, my right abductor was very tight after the run probably from
favoring the Achilles over the past few weeks tot. 13
Sunday AM woods 10 easy w/ uml guys, 1:13:12, was going to go long but abductor was
very tight and didn't loosen up. I have spent the rest of the day iceing it and
trying to roll it out with a tennis ball I may take tomorrow off I have had this
in the past and it is rarely bothersome for more than a day or two tot. 10
Summary 101 miles for the week. The Achilles (my computer insists on capitalizing this every time I type it) is much better. I'm very happy with the comeback so far and being able to do some mp work on Saturday was great news. I'm a little worried about the abductor thing but am hoping its just from coming back so quickly, the hills at foss, and favoring the Achilles over the last couple of weeks and that a little rest, a lot of ice and a bit of tennis ball will get it squared away. I'm starting my specific phase for the marathon this week which means that my focus will move away from getting good efforts and move to hitting a specific pace. I will do 4 types of workouts,
1. marathon pace work which will make up the lions share 90% or more of my workouts, this includes repeats like Saturday's 5k's and possibly runs of 20 tot 25 kilo meters, varying pace runs of 30 to 40 kilometers that involve running mp off of faster and slower paces when I'm tired, easy long runs of greater then 2 hours, at 7min pace or so, that are finished with running at mp to teach the body to run this pace after severely depleting my glycogen stores, I'll probably do one super compensation workout which will be designed to do the same thing only in a different way. In that workout I'll run 10k quickly followed by 10 or 12k at mp then repeat the same workout in the afternoon.
2. Long runs of race time (ie between 2:10 and 2:20) at 90% race pace. These are basically to get the body used to pushing for the amount of time they will have to in the marathon. These are very very tough. If mp is 3:08 a kilo (5:04 a mile) then 90% is 3:27 a kilo (5:34 mile pace).
3. Alternate pace runs, these are 20 kilometer( 12 and a half mile) runs where I run one kilo at half marathon goal pace, roughly 3:00 and then one kilo slower hopefully by the end of the phase roughly 3:18. The idea is that my avg. pace should be marathon pace. This workout teaches the body to handle the extra strain of faster running (surges) and to relax and recover at a pace very close to mp.
4. Progression runs, I do 1 to 1 and a half hour progression runs a few times just to try and maintain my aerobic threshold. These are solid efforts but should not be the focus of what I'm doing.
Most everything else that remains is light running, I'll do some short hill repeats and bounding, drills ect… but nothing that will take much out of me. My miles will be slightly, 5 to 10 miles a week, lower then during my base phase and I'll be doing a bit more easy running between hard efforts.
Training September 3 to 9
Monday off for sore abductor, iced it about 12 times, basically 20 minutes out of every
hour for the vast majority of the day
Tuesday AM rd. and trail 9 easy in tewks, 1:05:28
PM get ART and chiro adjustment
Wednesday AM rd. and trail 9 in tewks solo, 55:45, ice abductor after tot. 9
Thursday AM rd. and trail 9 in tewks solo, 55:55, tot. 9
3pm light ART work
6PM 8 shakeout in tewks w/ Shannon, 104:57 tot. 8
Friday Noon, hot!! 95 degrees, 2+ w/up, 6.3 miles medium pace (roughly 80% mp)
36:01, into 5k alt. 1 min hard 1 min medium (16:13) 3.2 miles medium
(19:01 (passed 5k in 18:24), 1 mile in 5:18 was supposed to be 5k at mp but
the heat had gotten to me and I stopped, 13.6 miles in 1:16:35, passed half
marathon in 1:13 so all and all a good run with the heat, 11 minute c/down
tot. 17++ Ice bath after
Saturday AM 6 mile easy shakeout w/ Shannon, 50:01 tot. 6
PM 6 mile easy shakeout solo, 48:23 tot. 6
Sunday AM rd and trail 9 easy solo in tewks, 58:01, tot. 9
PM 8 shakeout w/ Shannon at mines falls, 1:04:31 tot. 8
Summary 81 miles for the week, 1 ok workout. I'm healthy and got in one of two planned workouts this week. It was hot so I'll take it for what it was. Hot or not I really struggled with the 1min hard 1 min medium stretch basically I am still really struggling with anything that involves shifting paces, but I have a few more workouts that will target this. Ok this week was not what I hoped for but it was successful, hopefully this coming week will be better.
Quote of the week "We shall show mercy, but we shall not ask for it."
Sir Winston Churchill, speech in the House of Commons, July 14, 1940
Training September 10 to 16
Monday Noon woods 24 easy in Lowell into 3200m on track in 10:11. Hamstring
bothersome everything else (adductor, Achilles) good tot. 26, 2:50:10,
Tuesday AM rd. and trail 8 solo shakeout in tewks, 1:01:23 tot. 8
PM rd. and trail 8 solo shakeout in tewks, 1:01:50 tot. 8
Wednesday AM got Chiro adjustment and ART
Noon 9 easy, solo in tewks, 56:17 tot. 9
8PM rd. 8 solo shakeout in tewks, 1:04:16 tot. 8
Thursday 1PM at mines falls, 4 w/up 1 hour progression run around factory loop, 5 laps
(13:24, 13:00(26:25), 12:36(39:01), 12:08(51:10), 11:48(1:02:59) 11
minute cool down. Honestly I would have liked to do another loop and
really open it up but my hamstring started to get a little funny and where
this isn't really an important workout for me I decided to leave it. Tot. 17
Friday AM rd. and trail 9 easy in tewks, 56:55 tot. 9
PM 8+ shakeout at mines falls, first couple with Shannon, 1:03:35 tot. 8
Saturday off- sick Shannon has had a cold all week and I caught it had a workout scheduled and decided to try and kick the cold with a day off
Sunday 1Pm 9 at mines falls easy, 57:19, felt ok but ended up feeling crumby after tot. 9
Summary 102 miles for the week. Ok week I'm worried about the hamstring which has been an off and on problem for a year now. I think I have it figured out though. My working theory is that the problem isn't the hamstring itself( I've had it worked on by a few different people and they all say basically the same thing that it doesn't seem to be in very bad shape) I believe the problem is that my quads are way to tight and that when I run faster the hamstrings have to fight the quads more( because my heel comes up higher ect.) and that when I run quicker for long periods of time this exhausts the hamstring and causes it to fatigue out. So I have started doing some active stretching for the quad and it seems to be working, though I haven't had a chance to really test it yet with the cold. Which is pretty much finishing up now(Wednesday).
Quote of the week "I've had a few setbacks in my life, but I never gave up" Harry
Training September 17 to 23
Monday Off sick
Tuesday Noon rd. and trail 9 in tewks solo easy, 56:28 tot. 9
PM rd. and trail 8 solo shakeout in tewks, 58:47 tot. 8
Wednesday Noon rd. and trail 10 solo in tewks, 1:01:27 easy, congestion starting to clear
up tot. 10
PM 8 shakeout solo in tewks, 1:02:06 tot. 8
Thursday Noon at mines falls, 3 w/up (23:30) Progression run around factory loop, lap 1-
12:49, lap 2-12:30(25:19), lap 3-12:09(37:29), lap 4-11:47(49:17)
straight only-4:08(on last lap I went 4:18 to this point) 53:25, 2 min rest
2 c/down tot. 15+
PM 8 solo shakeout in tewks, 1:00:16, tot. 8
Friday AM rd. and trail 8 solo shakeout in tewks, 59:40 tot. 8
PM trail 8+ shakeout at mines falls w/ Shannon, 1:04:30 tot. 8
Saturday 9:30AM 3+ w/up, 24:30, 2x10k on Tewks 2.1 mile loop(lightly rolling), first
10k 35:15, 1:28 rest w/ 1/10th a mile jog, a bit of water and a quick
stretch, 10k in 31:19 (splits 5:06, 5:01, 5:01(15:39 5k), 4:53, 5:03,
5:11) bad side stitch the last two miles hence the slow down on the
plus side other then the stitch running 5:11 felt like a walk if you'd
asked me what pace I was running I would have guessed 6 mins. 1-
c/down 7:48, it was warm 75 or so tot. 16.5
4:10PM 3 w/up, 22:30, warm again 80, 2x10k on same tewks 2.1 loop, 1st 10k
34:46, 1:58 rest, little water, light stretch 1/10th mile jog, 2nd 10k 31:28
(splits 5:06, 5:06, 5:03 (15:47 5k) 5:00, 5:05, 5:04), 51 second rest, 1
mile c/down, 8:01 tot. 16.5
Sunday AM rd. and trail 6 solo shakeout, 45:52, tot.6
PM rd. and trail 6 solo shakeout, 47:43, tot. 6
Summary 122 miles, two real good workouts. I measured the factory loop and the progression run was a little over 10 miles and I averaged about 5:09 a mile so that is a real solid effort and the super compensation workout on Saturday went great. I figure mp must be about 5:05 over the rolling hills, though they aren't as tough as the ones in central park but then it won't be 80 at 7am on November 3rd there either, at least I hope it won't. It was nice to finally get over that cold and hopefully that will be the last unplanned hurdle for this training phase.
Quote of the week "To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment."
Ralph Waldo Emerson
Training for September 24 to 30
Monday AM rd. and trail 10 in tewks solo, 1:01:36 tot. 10
Noon ART and chiro adjustment
PM rd. and trail 8 shakeout w/ Shannon in tewks, 1:04:55 tot. 8
Tuesday AM rd. and trail 9 solo in tewks, easy 55:17 tot. 9
PM rd. 8 solo shakeout in tewks, 1:04:06 tot. 8
Wednesday AM at mines falls, 3 w/up 22:40, factory loop progression run, 14.25 miles
(6 loops), splits 13:32, 13:15(26:47), 12:50(39:38), 12:32(52:10 ten
second stop on that lap to tie shoe included in that time), 11:54(1:04:04)
11:35(1:15:40), 2 mins rest then 12:09 c/down, very hot, 80 degrees
despite early start tot.19
PM woods 8 shakeout w/ the umass Lowell girls, 1:05:10 hot 90 degrees
plus tot. 8
Thursday AM rd. and trail 10 solo in tewks, 59:57 tot. 10
PM rd. and trail 8 solo shakeout in tewks, 1:04:10 tot. 8
Friday AM in tewks on 2.1 loop, very warm again 75plus w/ humidity, 3 w/up 24:30,
3x4.1 miles at goal mp w/ half mile jog rest, 20:47(5:12, 10:11(4:59), 5K
15:46(5:02), 5:01. half mile in 2:45 rest, 4.1 in 20:39(5:00, 10:03(5:03), 5K
15:37 (5:01), 5:02, half rest in 2:41, 4.1 in 20:40 (5:00, 10:04(5:04), 5k
15:37(5:01), 5:03, 2 mins standing rest then ¾ mile w/down. This loop is
lightly rolling tot. 16
PM at mines falls 3 ¾ w/up 10 x 9 second hills jog down rest, nice to get back to
these, I've been worried about adding them in before the achilles was strong
enough but it was fine, 3 ½ c/down tot. 8
Saturday AM 8+ solo shakeout in Keene, NH on rail road tracks, 1:03:09 tot. 8
PM woods 8 solo shakeout in Lowell, 1:00:16 tot. 8
Sunday Noon just over 1 mile w/up at 8 min pace then just over 40 km (40.11) at
between 90% and 95% of marathon pace on a very very hilly loop
(2:16:56), ran four 9.25 km loop and finished w/ a loop that was just over
3km loop splits (32:09, 31:18, 31:08, 31:37,(3.11k in 10:41) my average
pace was 5:29.65 a mile (3:24.8 a kilometer) oh ya, I almost forgot 40.11
km is 24.92 miles tot. 26
Summary 146 miles for the week with three very good workouts/hard efforts. This was as good a week training as I have ever had. After this I feel I'm certainly fit enough for the trails. Now it will come down to staying healthy, racing intelligently, and being ready for the course. The long run at the end of the week was particularly gratifying. Frankly the course was much tougher then I thought it would be but I had little problem with it, at least aerobically, (I'm still finding my weakness is muscular). Still to run just a shade shy of 25 miles at under 5:30 mile pace over a course that was much tougher then anything I'll ever have to race a marathon on and to do it at the end of a 146 mile week with two good workouts in the previous four days was a real good effort. It was a week with a lot of distractions so to still train this well was very nice. This coming week I'll be mostly resting up for the BAA half marathon on Sunday. I'm not real sure who is going to be there, I know Samuel Ndereba and Linus Maiyo are in but other than that I'm not sure. I'm fit and ready to run well. Hopefully there won't be a repeat of Falmouth and I haven't left my race in the last few days of training. Really though I'm very confidant that I'm ready to run well. The course is a little tough but it fits my style of racing well.
Quotes of the week "By prevailing over all obstacles and distractions, one may unfailingly arrive at his chosen goal or destination." Christopher Columbus
"Work is hard. Distractions are plentiful. And time is short." Adam Hochschild
October 1 to 7
Monday AM ART and chiro
Noon 6 miles solo in Maudsley tot. 6
3PM 6 with Gary, 44:54 tot. 6
Tuesday AM woods 10 solo, MD, 59:35 tot. 10
3PM ART and chiro,
5PM woods 8 solo, 59:48 tot. 8
Wednesday 3+ warm up, 5k on track, 15:08, bad workout VERY tired/heavy. 3 plus cool
down tot. 10
Thursday AM 6 with gary and Amanda- 49:05 tot. 6
PM woods 6 with UML girls, 47:16 tot. 6
Friday Noon- woods 7 with Nikki, 55:45, 6 strides, tot.8
Saturday Noon- trail 5 easy at Franklin park, 34:36, drills after tot. 5
Sunday AM 20min warm up with Nikki, some jogging and strides, Race BAA Half Marathon, 7th 1:06:16, Hammy went after 8 miles stuggled after that. 20min cool down tot. 19
Summary 84 miles for week
Trackshark blog October 8 to 14
Monday AM ART and Chiro work with Brian McCracken (my normal guy and yes he is
a chiropractor with McCracken as his real last name.)
PM woods 6+ solo shakeout, 47:10 tot. 6
Tuesday AM woods 9 easy solo 1:03:32 tot. 9
Noon ART and Chiro w/ dr. Pete, the point is he is a different guy then usual.
Better then my regular guy. Yes he has a last name and no I don't
remember it.
PM woods 7 shakeout w/ Jenna and Nikki, 55:20 tot. 7
Wednesday AM woods 9 easy solo easy 1:02:01, tot. 9
PM 1:00:32 shakeout on Hickory Hill Golf course well watching uml guys
workout tot. 8
Thursday AM woods 10 solo medium, 1:02:01 tot. 10
PM woods 8 shakeout w/ Ray Drewitz, 58:32 tot. 8
Friday AM On very hilly loop in Dracut, 3 w/up, strides, 7 miles at goal mp(36:00), 1
mile rest (6:02 but that is including a 29 second) 5 miles at goal mp (25:46) 1
cool down tot. 17
PM 2.5 w/up 10x14 second hills jog down rest 2.5 c/down 50:01 total runnig time
tot. 6
Saturday AM woods 7 solo shakeout, 52:56, tot. 7
PM woods 7 solo shakeout, 49:53 tot. 7
Sunday AM woods 9 solo, 59:24, tot. 9
PM woods 9 solo shakeout, 1:08:09 tot. 9
Summary 112 miles for the week w/ 1 workout. A good week. I bounced back from the
race well. The only thing that bothered me was that during the workout my legs did the same going dead thing well I was still feeling good as they did at the BAA so I'm a bit more worried about that. I don't know if it is that my aerobic system is just ahead of my muscles or that I screwed up my training or it could be that I've been eating poorly and that I'm running out of glycogen very very quickly. Frankly I'm not sure and grasping at straws a bit but really there isn't much I can do at this point so I'll do my last few workouts, try to eat better and hope that tapering and racing smart will help me avoid it when it matters. I don't need to avoid it completely I can honestly run pretty well with it for 5 or 6 miles.
Quote of the week "Ask yourself "Can I give more?" The answer is usually "Yes'." -Paul Tergat
The last hard week October 15 to 21
Monday AM ART and Chiropractic adjustment with Cracken (regular guy)
Noon woods 8 shakeout, 1:00:48, first 3 w/ Gary tot. 8
PM woods 10 solo(started at same time as uml guys but none wanted to go,
1:00:01 tot. 10
Tuesday AM on very hilly Dracut loop 2+ w/up (15:08) 9 at bit faster then 80%mp
(53:08) 3 miles alt. 1 min fast one at roughly 80% mp (16:15) 4 miles at
what was supposed to be mp, first mile I just screwed the pace but as soon
as I picked it up my legs went and I gutted it out for a while but stopped
after 4 in 21:10 (5:19, 10:35, 15:47, 21:10). This was an extremely
disappointing workout I felt great the whole way except the legs just stopped
working. Very frustrating! Tot.18
PM woods 5 shakeout with some uml guys(36:50) ran straight into 4 miles on
the track at mp (20:03) splits (5:00, 10:02, 15:01) now the track is perfectly
flat and those are only 1600's hence why they are much faster then any
other mp work I've done. My legs went a little on this but only when I was
feeling tired which is much less unsettling tot. 9
Wednesday AM woods 9 solo/ easy, 1:00:39 tot. 9
PM woods 8 solo shakeout, 58:32 tot. 8
Thursday AM woods 10 solo/md, 59:53 tot. 10
PM woods 8 solo shakeout, 59:22 tot. 8
Friday 1PM on tough hilly Dracut loop, 19:56 w/up strides, 3x4 miles at mp w/ 1 mile
at roughly 80% mp for rest and a bonus. 20:49 rest 5:49(26:39)
20:26(47:09) rest 5:49(52:54), 20:37(1:13:31) rest 5:52(1:19:24 for 15
miles) 1 mile in 5:18(1:24:42 for 16 miles) 3 minute cool down. I'll put
the exact splits below the summary tot. 19++
5PM 3 ½ w/up 10x9 second hills at mines falls jog down rest 18:45 cool
down, 57:14 total running time tot. 7-
Saturday 10:30AM ART and Chiropractic adjustment w/ Cracken
11:30AM 8 shakeout at Maudsley State Park in Newburyport, 1::01:53 tot. 8+
PM woods 9 solo/easy, 1:02:19 tot. 9
Sunday 8:30AM at Stonehill College on there xc course, 10 miles(59:22) first 5 easy,
33:35, second 5 at roughly mp (25:56) honestly I was a bit tired so I
really didn't push. Splits 5:12.1, 5:11.1, 5:14.9, 5:07.3, 5:10.9) course
was very flat but had a lot of turns and the ground was uneven in short it
was nice tot. 10
10AM jogging and running around xc course getting splits for the uml men and
women. At the end of this week you better believe I'm counting it, plus
I had to hustle a couple of times tot. 2
Noon 8 shakeout on stonehill xc course, 54:44, a little quick for a shakeout but I
wanted it over with and I was trying to get back in time for the post race
banquet. I'm nothing if not a hound for free food. Tot. 8
Summary 143 miles for the week, 1 good workout, 1 shitty workout, 4 good medium
efforts. Overall I'm happy with this as a solid last week of prep. I'm not in the shape I had dreamed of but man have I come a long way from where I was on the uml spring break trip in march(my first week back from mono). I'll post more often over the next couple of weeks about specific tune up workouts and the work I have done in general. But overall I'd give my prep for this race a B+. I did suffer one, sort of one and a half small injuries and think I should have done some more progression runs in the spring and summer. But at the end of march I raced 5 miles on a fast course and ran 25:07. So I've come a long way. I'm fit and ready to run. Now I need to not get sick or hurt the last couple of weeks, do enough to not feel flat, and back off enough to not be tired. Honestly the next two weeks are a bit of an experiment still. The race will be a double test, one of my fitness but then also one of my ability to honestly gauge my effort on the terrain. I'm looking forward to it.
And as promised the splits from Fridays workout first 4 20:49(5:16, 10:30(5:14), 15:39(5:09), 20:49(5:10), second 4 20:26 (4:58, 10:10(5:12), 15:18(5:08), 20:26(5:08), third 4 20:37 (5:08, 10:20(5:12), 15:28(5:08), 20:37(5:09).
Sorry no quote this week I'm being lazy.
Training October 22 to 28 2007 blog
Monday Noon 22 miles on roads starting and finishing at top of Mnt. Watchusett.
Medium pace(just under 6 mins per mile avg.) for first 19 miles then hard
on the climb (3 miles 1070 feet) for just over a 7min a mile avg. (21:38),
2:16:52 total time, heart rate a bit over 250bpm at finish. Tot. 22
Tuesday AM woods 5 easy w/ gary, 37:11 tot. 5
PM woods 5 easy w/ uml guys, 36:23 tot. 5
Between runs got ART/chiro adjustment from Dr. Pete
Wednesday AM woods 7 solo and easy, 46:34 tot. 7
PM 7+ solo easy at Maudsley state park, 49:48 tot. 7
Got ART/Chiro adjustment from Dr. Cracken between runs
Thursday 11:30AM at mines falls 19:56 w/up, couple strides, 7 1/8 mile progression run
in 34:57, (3 loops of factory loop) 12:03.8(5:04.8 pace),
11:39.3(4:54.5pace) 23:43.1 at 4.5 miles, 11:14.1(4:43.8pace)
34:57.2(4:54.4 pace) 12 minute flat cool down tot. 11-
3:15PM 18 min w/up w/ tim and ruben, solo 7k on track at about mp, 21:50,
felt easy as hell, splits (3:06.3, 6:15.0(3:08.7), 9:21.9(3:07.0),
12:30.3(3:08.4), 15:36.7(3:06.4), 18:42.6(3:06.0), 21:50.3(3:07.7))
17:56 cool down w/ ruben and tim. Tot. 10+
Friday AM woods 6 solo, easy, 44:09 tot. 6
Saturday 7AM woods 13++, 1:26:14, honestly felt a little flat after staying up too late the
night before tot. 13
Sunday Noon woods 5 solo, easy, 35:07 tot. 5
5PM woods 5 solo, easy 34:51 tot. 5
Summary 96 miles for the week, 1 workout, 1 real long run, 1 pretend long run. I had to slip out for the second run just before half time of the Pats game, and miss a field goal and a touchdown because I slept so late after staying up to watch to sox last night. I'm typing this after staying up to watch them win again tonight. I'm glad they won it tonight so I have all week to get on a better sleeping schedule for a 7:30am race. It's a wonderful year to be a Boston sports fan.
Training October 29 to November 4
Monday AM woods 7 solo, easy, 46:57 tot. 7
4PM ART and Chiropractic adjustment
5PM 5+ easy, solo at Maudsley 37:27, tot. 5
Tuesday PM 2 w/up with Tim Guerin (uml guy), 16:28, couple of strides, 5k on the track
with tim at my mp goal pace, I led until 600m to go when he kicked in
nicely. I ran 15:42.4, Tim went 15:34.1. splits (3:09.2, 6:17.9(3:08.7),
9:26.0(3:08.1), 12:34.2(3:08.3) 15:42.4(3:08.2), this was super easy, 2
c/down with 15:52 tot. 7++
Wednesday AM woods 6 solo, easy 41:53 tot. 6
PM woods 6 w/ uml guys, easy, 43:52 tot. 6
Thursday AM travel to New York City
PM 31:53 out and back from hotel along bike pace on the east river tot. 5-
Friday AM 29:34 out and back from the hotel mostly in central park, also stopped for 4
easy strides with jog back rest in the park, not included in time, tot. 5-
Saturday AM 12 min w/up, few strides, Race Olympic trials marathon, 7th place 2:14:56,
the biggest 32 second pr of my life. Great race on a super flat fast course 4
years ago sell ran 2:17:10 for 7th, on this hilly course I was 2 mins ahead of
that on a tough course and 20 men cracked 2:18, 39 cracked 2:20. Frankly
a huge statement about the quality of American marathoning.
Sunday 9AM 24:34 out and back along the east river, I'm calling it 3 because it hurt so
damn much but in all honesty I'd be willing to be it was less then 2.5 tot. 2
Summary 65 miles for the week, well ok so that was the best race of my life so far. I'll leave it at that. RIP Ryan Shay.
Race 5k splits
5k- 16:54
10k-32:27 15:33
15k-48:03 15:36
20k-1:03:33 15:30
25k-1:19:04 15:31
30k-1:34:55 15:51
35k-1:51:17 16:22
40k-2:07:44 16:27
Finish 2:14:56
Last 2.195k in 7:12
Posted by email@example.com at 8:49 AM 5 comments:
Wednesday, October 28, 2009
If you like what you see on this page you should come check out my regular weekly blog at www.runningtimes.com in the athletes blogs section. I post my training for the week every Sunday night and talk about how the training is going and where I'm trying to go with it. There is also a comments section for questions about running, or anything really.
I do still very occasionally post new stuff on this site but if you want the weekly updates on one guy's quest to make the 2012 Olympic Marathon Team then you need to head on over to runningtimes.com
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text: The USD/JPY pair fell significantly during the course of the day on Wednesday, slicing back through the 110 level. At this point in time though, there seems to be quite a bit of support just below so at this point in time it's likely that the market will bounce fairly close to where we are at. With this, we are looking for supportive candle or a bounce in order to start buying but we also recognize that it will be very choppy regardless what happens so therefore it's difficult to hang onto a trade for any real length of time at this point.

subset: commoncrawl


text:
- Ripley Ville & its Victorian World 1835-1885
- About : rediscovering Ripleyville Project
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- Victorian Ripley Ville now!
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The content of this web-site is copyright R L (Bob) Walker and/or rediscoveringripleyville.wordpress.com 2012-2016
Unauthorised use and/or duplication of material without the express written permission from the author and/or owner of this blog and web-site is strictly prohibited.
Excerpts and links may be used provided that full and clear credit is given to R L (Bob) Walker & rediscoveringripleyville.wordpress.com with appropriate and specific direction to the original content.
Local not for profit organisations and educational institutions should apply for a license for use of copyrighted material.
If you think I am infringing your copyright or license, let me know. I will put it right. Every effort will be made to make good, within 7 days, any content subject to complaint, or otherwise requiring correction.
R L (Bob) Walker
The aims of this web-site are to make more people aware that, for 100 years Bradford, West Yorkshire, had another industrial model village; 'Ripley Ville' and to restore the village and Bowling Dyeworks to their proper place in the story of 'Worstedopolis' (Victorian Bradford)
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text:
I have secrets, I have books, and now I have scones! I went through a phase at the turn of the decade when I read a lot of cozy mysteries. Like Nancy Martin's Blackbird Sisters Mysteries, Laura Levine's Jaine Austen Mysteries, Ellen Byerrum's Crime of Fashion Mysteries – I had to look all of these up, I haven't read any cozy mysteries since 2011. Though The Secret, Book, and Scone Society doesn't exactly have the same feel as the ones mentioned. But I was very much attracted to the title; when you judge books by their covers, it encompasses much more than just the physical cover. I love books, I love scones, and secrets make literature oh so interesting/frustrating.
The Secret, Book, and Scone Society is about a fictional town with healing properties. Visitors come hoping to cure their ills. The story launches with an out-of-towner being killed. He ordered a scone from the baker and made an appointment with the bookstore owner, Nora, before being pushed off a cliff. The sheriff is pushing to rule his death a suicide. But the bookstore owner is doesn't believe that, and neither does the baker. So they team up with two other friends to prove the murder.
"Stories are just like people. If you don't approach them with an open mind and a healthy dose of respect, they won't reveal their hidden selves to you. In that event, you'll miss out on what they have to offer. You'll walk through life an empty husk instead of a vibrant kaleidoscope of passion, wisdom, and experience."
I don't know if this book would qualify as magic realism, but there is a tiny hint of it. The Scone in the title are the signature "comfort scones" the baker customizes for each person, designed to heal you emotionally. There aren't any secret or magical ingredients; the combination of those ingredients reminds you of happier times and helps you become at peace with where you are now.
The bookstore owner is a self-taught bibliotherapist, who recommends books to help you through what is weighing heavily on you. We already know how life-changing books are, so this is a more intentional use of that magic. But back to the scones.
I haven't made scones in a long time. Okay, so I've only ever made them once. Which is a shame, considering how much I love jam and clotted cream. Scones feature prominently throughout this book; the baker makes a comfort scone for nearly every character. She used all kinds of mix-ins for other people, but she made Nora a plain scone sandwiching mixed berry jam. The recipe I used is adapted from Bigger Bolder Baking. (As mentioned in my last food-related post, I rewrite recipes for myself.)
4 cups all-purpose flour
3/4 cup unsalted butter, frozen
6 tsp baking powder
1/2 cup sugar
1 cup milk
2 eggs, beaten
Jam, to serve
Preheat oven to 425°F, line a baking sheet with parchment paper.
In a large bowl, whisk flour and baking powder.
Grate frozen butter into the flour mixture.
Mix with hands until crumbly.
Stir in the sugar.
In separate bowl, whisk the milk and eggs.
Pour half the milk mixture into the flour, stirring with a spoon or mixing with hands.
Add more milk a little at a time, until a dough forms.
Transfer the dough to a floured surface and press dough to 1 1/2 inches thick.
Cut scones out with 2-inch round cookie cutters.
Place on baking sheet, and glaze tops with the remaining milk and egg mixture.
Bake for 20 minutes until golden brown.
Cool on wire rack; serve warm or fully cooled with jam.
Coincidentally, Nora's comfort scone happens to be how I like my scones – plain with a bit of jam. And a lot of clotted cream, but I don't have clotted cream nor the time to try making it for the first time. The jam is strawberry, since that is what I have on hand.
The Secret, Book, and Scone Society started off slowly (despite the murder happening in Chapter 1). It was sort of a plodding pace, without a sense of urgency, and very little danger in the beginning. The author focused more on developing the characters than on the actual murder, which is fine, especially if this is the start of a new series. It started picking up about halfway through the book, with the anxiety for the characters starting at around the three-fourths mark. It's definitely more of a "cozy armchair by a fireplace" read than an "edge of your seat omg please don't die" novel.
The antagonists were very one-dimensional. I've gotten sophisticated enough in my reading that I would like to relate a bit to the villains, to feel empathy for how they ended up being the bad guys, while still rooting for justice to be served. I don't like going into and coming out of a book feeling like the antagonists deserved to die. And that's how I felt about these characters, from beginning to end.
While I know the entire story is built around secrets that we are ashamed to share with even those closest to us, lack of communication frustrates the hell out of me. We are living in 2018, people need to be woke about these things! Has no one learned anything from Romeo and Juliet? (Romeo and Juliet is not a love story, much less the greatest love story of all time.)
Beyond that, not a bad read overall. I give it 3.5 stars. And will probably check out the next book in the series.
Get your copy here:
What's your favorite scone? What murder-mystery series do you enjoy/recommend?


text:
Bulb Days is the debut album of Quick Quick Obey.
This vinyl edition of Bulb Days includes one 12″ vinyl + a beautiful cover.
"They might not be as big as TAME IMPALA and others yet but judging from their debut album Bulb Days it could be only a matter of time." – Nothing But Hope And Passion
It received 5 stars in GAFFA with the words: "Though mellow and calm, it never gets boring."
A1. Intro
A2. Hold Your Breath
A3. Figures
A4. Finale
A5. Don't Play Parts
A6. We're Getting Somewhere
B1. Sunn
B2. Sorry Restless People
B3. Silverfox
B4. Blood
B5. Exit Foxhole
171 in stock


text:
Weight problems is a well being downside which is growing very quickly everywhere in the world. 1From The George Washington Institute for Spirituality and Health (GWish), The George Washington College Medical Heart Departments of Drugs and Well being Care Sciences, and The George Washington College, Washington, DC. This implies that medical college school discover the topic of spirituality and health related to medical training and affected person care.
Capitation—a cost model by which providers receive a flat payment for caring for a person enrolled in a well being care plan, overlaying any and all needed companies—offers a robust incentive to scale back spending however not necessarily to improve value. As providers distribute services within the care cycle throughout areas, they need to be taught to tie together the patient's care throughout these sites.
Don't worry, by completely satisfied: Positive have an effect on and diminished 10-yr incident coronary heart illness: The Canadian Nova Scotia Well being Survey." European Coronary heart Journal, 31 , 1065-1070. TPE is particularly oriented towards needs and expectations of patients living with a continual illness, in order to revive or preserve both autonomy and quality of life as greatest as potential.
Sound bundled cost fashions should embody: severity changes or eligibility just for qualifying sufferers; care guarantees that maintain the provider answerable for avoidable issues, similar to infections after surgery; stop-loss provisions that mitigate the danger of unusually high-value occasions; and necessary outcomes reporting. There's a clear want for paternalism in healthcare, medical research, and on a regular basis life to guard some older adults from being illicitly harmed, abused, or exploited.
The fee approach finest aligned with worth is a bundled payment that covers the full care cycle for acute medical circumstances, the general take care of persistent situations for an outlined period (usually a 12 months), or primary and preventive look after an outlined patient inhabitants (wholesome kids, for example). A Georgia State College research found that incorporating bouts of simulated laughter into an exercise program helped enhance older adults' psychological health as well as their cardio endurance.


text:
Perhaps, as we say in America, I wanted to find myself. This is an interesting phrase, not current as far as I know in the language of any other people, which certainly does not mean what it says but betrays a nagging suspicion that something has been misplaced. I think now that if I had any intimation that the self I was going to find would turn out to be only the same self from which I had spent so much time in flight, I would have stayed at home.
Cite this Page: Citation


text:
Video trailer
Dragon Fighter Lo Han
Nine Lives Whore
Tiger Fighter Han Lo
Chu Ta Chung / Ta Tung's father [2 Roles
Yuan Pa Tien
Earth God
Goddess of Mercy
Magistrate Lee Mo Chun
Young Man with Pregnant Wife
Pregnant Wife
Stephen Chow plays an angel-type being in this movie, in where he bets the other people in Heaven that he can change the ways of 3 misguided souls and make them better people. Ressurected as a monk, he must stop a prostitute, a beggar, and an all around bad guy from being what they are (and have been for generations). To add to all of this, he must do this in 3 Heaven days!!!
Original title 濟公
IMDb Rating 6.3 1,027 votes
TMDb Rating 5.7 7 votes


text:
Vol.23 No.1
Vol 23 No 1
January/February 2015
A PDJ Band of Brothers
by Tom Davis
Photo Essay
It's Always the Same
The Importance of Woodcock
by Frank Jezioro
The Big Bad?
by Mark Parman
The Traveling Wingshooter Pheasants: The Reports Are In
by Dave Smith
A Year in the Life Part 2
by Craig Doherty
Some Other Time
by Gene Hill
Favorite Covers
by Bob Bertram
Trainin' Dogs with Rick Smith
by Rick Smith & Sharon Potter
The Gun Room
by Larry Brown
Gun Dog Forum
by Larry Brown
The Versatile Dog
by Chuck Johnson
The Vet's Office
by Dr. Ben J. Character
Eastern Encounters
by Tom Huggler
Western Wings
by Ben O. Williams
et al.
Subscriber Photos
Subscriber Forum
Your Dog & You
by George Hickox
The Way It Ought to Be
by Spaulding Hoffhacker


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Patty Lyons Knitting SCAM
01-18-2019, 11:08 AM #1Scams Newbie
- Join Date
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Patty Lyons Knitting SCAM
Patty Lyons Knitting SCAM Beware
Patty Lyons is Anti-Semitist. She is a competitor of my rug business and makes up lies. Patty Lyons is not my customer but pretends to be. She is trying to ruin my business with Lies. She is not a good person.
3 years ago she would not stop calling my business late pretending she was a customer. She has made up false reviews.
You will see reviews on Patty Lyons on multiple scam or review websites. She must remove the false and harmful reviews she has left.
This type of act is unfair to a business. I am a local business owner that never experienced this type of person in 30 yeas I have been servicing to the community.
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text:
Northborough, MA Dental Implants
There is no doubt that living with tooth loss takes a toll on your quality of life.
You may feel self-conscious, which can cause you to withdraw from interactions with others, and everyday actions like chewing and speaking can be uncomfortable. Worse yet, missing teeth give your face a sunken appearance that makes you look older than your years.
At Northborough Family Dental, we want you to enjoy the benefits of a whole and healthy smile. For those with missing teeth, we are pleased to offer state-of-the-art dental implants. While dental implants may seem like a recent innovation, they have actually been in use for over 40 years and have an impressive 95% success rate.
What Dental Implants Do
A dental implant is a titanium replacement root that is surgically placed in your jaw at the site of the missing tooth. As the implant heals, it forms a secure bond with surrounding tissue and bone in a process called osseointegration.
This process is what sets dental implants apart from other types of tooth replacements that just sit on top of your gums. After the implant heals, it becomes a permanent part of your dental anatomy and acts a stable base for a restoration like a crown, which becomes the visible portion of your tooth.
State-of-the-Art Implant Placement in Northborough
One of our goals is to use the most updated, advanced techniques to make sure you receive the highest standard of care. Northborough dentist Dr. Alex Moheban is pleased to offer our patients the benefits of state-of-the-art 3-D cone beam computerized tomography (CBCT).
The images generated with CBCT provide a clear picture of everything is in your mouth, including bone, sinuses, and nerve canals. This three-dimensional detail allows Dr. Moheban to visualize and virtually plan every step of your dental implant procedure before starting your surgery. This process ensures precise placement of your implant for the best possible long-term outcome.
Benefits of Choosing Dental Implants
One of the most significant benefits of choosing dental implants is that they support good oral health.
A healthy tooth root maintains the form and density of the jawbone and tissue. But when a tooth is lost, bone in the jaw starts to reabsorb (resorb) back into the body. This leads to gum recession and an aged appearance as the contours of your face change
Through the healing process, a dental implant becomes a permanent part of your dental anatomy. The presence of a replacement root takes up the job of the lost root and stimulates healthy growth of bone in your jaw. Depending on your needs, we can choose a crown, bridge, or denture to restore comfortable function and the appearance of your smile.
Dental Implants and Dentures
Many patients who do not have teeth and wear dentures and still candidates for dentures. At Northborough Family Dental, Dr. Moheban is able to provide implant-supported dentures. An implant-supported denture is a type of overdenture that is supported by and attached to implants. A regular denture rests on the gums, and is not supported by implants.
An implant-supported denture is used when a person doesn't have any teeth in the jaw, but has enough bone in the jaw to support implants. An implant-supported denture has special attachments that snap onto attachments on the implants.
Implant-supported dentures are usually made for the lower jaw because regular dentures tend to be less stable there. Usually, a regular denture made to fit an upper jaw is quite stable on its own and does not need the extra support offered by implants. However, you can receive an implant-supported denture in either the upper or lower jaw.
Please Call to Arrange an Appointment in 01532
If you have been putting up with the inconvenience and discomfort of a missing tooth, please call our Northborough dental office to arrange a consultation with Dr. Moheban. He will be happy to discuss all the options we offer for restoring your smile and help you decide if a dental implant is an appropriate choice for you. Take advantage of our limited time offer of $125 per month for 1 dental implant, abutment and crown.


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Re: Do you prefer mobile sites or full websites?katandmouse Nov 7, 2013 2:12 AM (in response to monimesz)
The general consensus is that Google penalizes sites that don't provide a good user experience in mobile, so for that reason it is essential. As for dumbed down vs. full site, I tend to agree with you. I prefer having the full site, but there are times when dumbed down is very effective. That would be for businesses whose customers might always be in a hurry or on the go and just want quick contact information such as restaurants, car repair, taxis, plumbers, emergency and repair services. I even did one for a personal injury attorney recently and geared it to those who might have just gotten in an accident and are wondering what to do. The mobile site was written and designed for that target market, but not all will be so we have a very evident link to the full site.
Re: Do you prefer mobile sites or full websites?Moderator Melinda Nov 7, 2013 9:25 AM (in response to monimesz)
I have to agree with katandmouse. It all depends on what your needs are. I can't tell you how many times I used a quick search to find a restaurant or a movie theater because the place we picked wasn't feasible at the time of arrival. The mobile app was quick, easy, and informative enough to get to our destination. Too much information isn't good when you need something quickly, especially if you are on the move. By the same token, I find it annoying that not enough information is provided on a full site when I need it, say at work. Time is money. If I need information to complete my work, I don't want to be spending all of my time searching on-line when I know exactly what it is that I am looking for.
Re: Do you prefer mobile sites or full websites?billyclearance Nov 8, 2013 5:15 AM (in response to monimesz)
A full website is better than mobile sites. Although, there few mobile sites that are good. Anyway, when people are searching for removals for examples. The first thing they will look is where it is the service then the location. So, for that instance full website is needed. If your looking for all information that you want to know.
Re: Do you prefer mobile sites or full websites?transcribe Nov 9, 2013 1:58 PM (in response to billyclearance)
The advancement of mobile devices from different makers has spurred the growth of business. Mobile sites are an easy and effective way to increase rankings in search engines too. Though there are certain limitations like inconvenience to fit in the smaller screens of mobile phones and other mobile devices, still users find mobile to be more useful in ordering products/services in a jiffy.
Re: Do you prefer mobile sites or full websites?carrie minton Jan 26, 2014 6:22 PM (in response to monimesz)
In my opinion, it is also necessary to have a mobile version of a websites. Many people nowadays are mostly accessing the web through their mobile phones, as they could browse whenever and wherever they want as long as their phones are capable of. I think, it would matter much on how you design a website with almost full content as with your full website.
We have all been told how important it is to have a mobile version of our websites...but is it really?
Smart phones are getting bigger by the minute. I use my phone to browse online all the time, and often encounter mobile websites. I must say, in most cases, I switch to the full version - even on Amazon. I often find mobile versions of websites "dumbed down" - lacking content and difficult to navigate.
With the size of the new smart phone screens, easy zooming and high speed of the mobile browsers, I expect to see the same rich content that a regular website offers. Websites should provide the same experience on mobile devices and desktop/laptop computers. With new technologies, such as "responsive design", which makes the mobile experience much better, I just don't see the need for "dumbed down" mobile versions of sites.
What is your experience with mobile websites?
Read more: What is Responsive Web Design?


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Baseball Exercises: Build Core Strength for Hitting and Pitching Power
Baseball pitching drills and baseball batting drills provide great opportunities for baseball players to develop their stance and technique during the game, but these positioning drills can only take hitting and pitching power so far. Players will also need to spend some time in the gym developing the core strength that places power behind the throw and the swing.
In both hitting and pitching motions, the power that moves through the arms to deliver force and speed will always begin in the hips and core. Since hip strength is central to both of these elements of the game, this superset of baseball exercises can be worked into any baseball-focused strength training program. Both coaches and players can follow along with the video below as Trevor Theismann from Kbands training.com breaks down the workout one move at a time. As these moves become part of an effective training routine, players should concentrate on the rotational power of the hips, which operates on the stable foundation of the legs and core. Success comes from a clear transfer of force and momentum up from the ground, through the foundation, and into the rotating motion.
Each of these moves will require some cleared floor space so that players can achieve a full range of motion in the arms and legs. Each player will also need a set of Kbands resistance training bands that can be secured in place around the upper legs. Once the bands are attached and players have warmed up, the superset can begin.
Baseball Exercises: Speed Skaters
The first move in this set of baseball exercises is called the speed skater, and this move is designed to help baseball players develop hip strength on a lateral plane. Baseball players will begin the move to the far left of the designated floor space, and will leap laterally to the right as far as possible. The resistance of the Kbands will place targeted pressure on the hip flexors and core muscles as this happens, so players will get the most out of the move if they work hard against this resistance.
With each leap, baseball players should fully engage the arms as well as the hips and legs. The goals of this move should be keep in mind with each rep. Players will need to:
1. Develop hip strength
2. Stay balanced
3. Explode to the other side
4. Develop body control
In order to maintain a full range of motion, the arms and shoulders should contribute their momentum to each leap and increase the distance that players are covering from one side to the other. Baseball players should complete as many leaps as possible in a 30 second period. If this is too advanced, the move can be broken down into two 15 second sets with a very short break in between. For the first set the bands can remain in place, and for the second set they can be unclipped.
Baseball Exercises: Split Squats
After a 10 to 15 second pause after the first move, baseball player can begin the second baseball exercise in this superset. This move is called the split squat, and like the other moves in this workout, this exercise can build control and explosive power in the core, hip flexors, and upper legs.
Players will execute this set by jumping vertically into the air and landing in a squat position, with one foot extended forward and the other extended behind. Upon landing, players will drop their hips down toward the floor into a controlled lunge position. Then they'll immediately jump back up, reverse their foot position, and repeat the move again. Players should keep these goals in mind:
1. Utilize the arms
2. Increase the distance between the feet to build split position strength
3. Reverse the feet at each rep
This move should be repeated for 10 to 12 seconds, which will usually mean about 8 to 9 reps. This is a very high impact exercise that will elevate the heart rate. To gain the maximum benefits from this move, players should maintain a fast pace, stay explosive, and complete a full range of motion in both the arms and legs.
Extension Crossovers
The final move in this set of baseball exercises will take place on the floor and is designed to build power, flexibility, balance, and increased range of motion in the core. These moves are called extension crossovers, and with the Kbands in place, they can be very challenging if players are giving their all.
Players can start by adopting a four point stance with the weight centered on the palms of the hands and the balls of the feet. As the move begins, players will lift one foot off the floor and roll the body so the knee bends, moves under the body plane, and reached toward the elbow on the opposite side.
When done correctly, this move helps players develop the rotational strength that they rely on during the rotating aspects of the throw and the swing. These goals should stay central to the execution of this part of the workout:
1. Maintain high intensity
2. Close the gap between the knee and the elbow
3. Stay balanced
4. Keep it simple
Players should complete 10 extension crossovers on each side, and should repeat this cycle for three sets. This will mean 30 crossovers total, and each on should be executed with maximum energy and focus.
Baseball Exercises: Final Notes
Combine the strength training exercises above with baseball pitching drills and baseball batting drills that build rotational power and control in the hips, and watch your game rise to the next level. For more sample drills and exercises like these that build the skills necessary for powerful hitting and pitching, visit the baseball section of Kbands Training.com. The site offers point-by-point tutorials on the mechanics of the swing, plus expert advice, trouble shooting, and strength training guidance using the support of the Kbands, KB Powerbands, and KB Duo.


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With the weather consistently miserable outside, and Glastonbury goers forced to don their most aggressively-waterproof outfits, the former princess-in-waiting, Cressida Bonas was spotted turning to some comfort food.
The supermodel, who until recently , was dating our fourth-in-line to the throne, Prince Harry , tucked into some pizza and chips, covered, OF COURSE, with ketchup.
Looks good, right?
The 25-year-old joined hundreds of thousands of revellers at Glastonbury 2014 and as well as scoffing junk food, she's also been seen swilling (okay, sipping) beer from a plastic cup.
Cress was snapped enjoying a drink and a laugh with some friends in the muddy grounds, and we barely recognised her in this new outfit.
Leaving those posh dresses behind for the weekend, the blonde bombshell slipped into some baggy white shorts and a black and white sports jacket, and even tied her hair into pigtails.
Serious stuff.
Her new look came complete with a woolly hat, which will be useless in this rain, and couldn't hide her glee at being there.
So beer and chips is what it takes to look like a supermodel? WE'RE ON IT.


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This Halloween the Chicago-based sextet Umphrey's McGee brought their progressive jam-rock to the Fillmore Auditorium in Denver, and in turn paid homage to some of the greatest horror movies of all time. Not only did they feed the Colorado faithful two monstrous sets, but also synched their music with classic horror cinema.
The show was being billed as Umphreys McGee's "Terror in the Aisles!", and not since the days of Phish's Halloween shows had I been so excited to see a themed performance. The usual costume contest and spooky stage art was to be expected, but what followed throughout the evening was certainly very surprising.
Some fans of the band may recall that at the end of their Vegoose Festival performance just days before, a Grim Reaper appeared on stage and "killed" each member of the band in fitting slasher style. On this Halloween evening, they returned from the dead as zombies (complete with shredded clothes and pasty faces), slowing shifting along the stage and surely searching for their first helping of human brains.
While audio and visual scenes from the late 70's John Carpenter film Halloween played in the background, the band crept to their instruments and lethargically fell into their respective places. Just as a final, harrowing scream of "Michael!" (In reference to the character Michael Myers) blared over the PA.....the band kicked into the opening fireball, "Plunger".
It was a marvelous introduction, and the band carried "Plunger" through thirteen straight minutes of jazz transitions and heavy improvisation before moving into a spectacular presentation of "Higgins", a gem off of their latest studio release The Bottom Half.
More scenes and haunting audio clips from the movie Halloween followed, which led into the very appropriate rendition of the "Halloween Theme". Keyboardist Joel Cummins hammered through the eerie, high-pitched piano notes before the rest of the band joined in a boisterous cover of this classic movie soundtrack.
Superb versions of "Believe the Lie" and "Partyin' Peeps" brought the audience back to reality, which then led to an odd but proper interpretation of the "Star Spangled Banner". Though it may not seem fitting, it was performed just as the television scene from Poltergeist was beginning. Those folks familiar with the movie should remember that the character of Carol Anne is sitting in front of a TV as the Star Spangled Banner is playing, which then cuts to the "snow and white noise" as she quietly proclaims, "They're he-re".
Scenes from the film continued as the band ripped into a spacey, but focused arrangement of the rare "# 5". Weaving guitar structures and bulky drum sections anchored this instrumental treasure. Near its completion, scenes from the Kubrick classic The Shining began projecting on the screen behind the group.
The change of film sequence also led to a delightful transition into a dark, enigmatic version of "JaJunk". An extended jam highlighted this concert favorite, and it seemed to fit perfectly with the images of a deranged Jack Nicholson displayed behind them. Proving that the complimenting visual scenes were not just coincidental, the band ended the song right as the portrait of Nicholson's frozen face faded away on the screen. Brilliant!
A short break gave way to a whole new set, integrated with more horror movie classics and smoking jams. The set opener "Triple Wide" went right after it as pounding drum beats accompanied by wailing guitar solos by members Jake Cinninger and Brendan Bayliss aroused the already stimulated Fillmore crowd. Zombies filled the streets as images from Dawn of the Dead played in the background.
A new song appeared soon after, and Bayliss playfully asked the audience to give it a proper name when it concluded. Adding to the shuffle, Cinninger jumped on the keyboard set to lead the band through a pumped-up rendition of "Push the Pig".
The meshing of audio and video continued as "Padgett's Profile" was interlaced with A Nightmare on Elm Street, complete with the "1-2 Freddy's coming for you; 3-4 better lock your door..." chant. The familiar tune "Much Obliged" carried scenes from Frankenstein before segueing into an insane "Robot World".
The set concluded with "Bridgeless", which appeared perfectly in sync with probably the scariest movie of all time, The Exorcist. "The power of Christ compels you! The power of Christ compels you!" was masterfully interjected near the end of the jam. Then right as the band finished off the song, the priest hurled himself from the window. It was a supreme consummation for the band, and essentially the film indeed.
The group returned to the stage for an encore that included a spirited and soulful "Hajimemashite", along with the cryptic instrumental specimen known as "Wizard Burial Ground". The latter barreled through hard-core sections in its presentation and was accompanied by scenes from Stephen King's creepy clown saga, It. Seeing how heavy metal and Halloween seem to go hand-in-hand, I couldn't think of a more fitting jam with which to close the show.
Umphrey's McGee continues to play with fortitude, remarkable energy, and amazing creativity. With all the success they have shown over the last few years, there is no doubt they will continue to surprise their fans and impress the unimpressionable. It will be exciting to see what theatrics and musical oddities the band will have in store next Halloween.
Check out some pictures from Halloween


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We'd had a number of locations for this day and decided to start by heading as far up the "Redwing Line" as we could on one train and stated off here. In the case this failed we had many locations we could try on the way back.
The Explore
After a walk we found ourselves looking at the renovated end of this historic Asylum. Eventually, after some sneaking we found ourselves in the most western ward.
Unlocked by KPUrbex
BrokenDown by KPUrbex
GrandEntry by KPUrbex .
Glass ward by KPUrbex .
Cubicles by KPUrbex .
LincsAsylum by KPUrbex .
TheInmates by KPUrbex .
AboveAll by KPUrbex .
_DSC1164 by KPUrbex .
BrainCells by KPUrbex .
Forgotten_History by KPUrbex .
That's everything, thanks for looking.


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In our heady post-internet days, we live in a world of perpetual motion, where video and animation are the norm rather than the exception. They have become a key tool for communication; whether in advertising, education, art projects, or to express something about it being Friday in a way that only the looping madness of a GIF is able.
Of course, it's not always been this way. Back when our great-grandparents were still playing with a cup and ball rather than a drone or augmented reality headset, animation was a wildly exciting new medium that brought with it endless possibilities.
An ambitious new book by animation historian Maureen Furniss, Animation: The Global History, traces the history of the discipline back even further, taking a broad examination of its origins in revolutions like the 1659 invention of the first magic lantern by Christiaan Huygens, 1832's zoetrope, and even (pushing it a bit here), prehistoric paintings in France's Lascaux caves from 15,000 BC.
The book is the product of Furniss' 11 years of teaching animation history at Cal Arts, and her lectures there over the years formed its underlying structure. It discusses key animators and works alongside the cultural and political climates that birthed them, showcasing some beautiful stills and timelines. We spoke to her about what animation can achieve that live footage can't, the recent revival of hand-drawn frames and stop-motion, and the three animated features that changed how we perceive the discipline.
How important do you think it is that today's creatives across the disciplines understand the history of animation?
If you're a visual artist today, or working in any pop culture or more fine art contexts, it's another realm you should have a vocabulary in. It'll make you more versatile, and [archive animations] are so easily accessible online now.
What do you think have been the most important developments in animation over the last hundred years?
It's useful to think of how animation used to be thought of as opposed to now—people don't have a fixed idea of what it is today. People used to think of it as being about big studio features from Warner Bros. or Disney, but The Simpsons came about in the 1980s and since the '90s television series' have become more innovative, and changes in feature animation have occurred. What we understand by the term animation has been broadening.
Many of our current developments can be traced back to the '80s and '90s, where there were many shifts in pop culture: home movies, VHS, and DVD, and then the internet.
We also saw the Disney Renaissance and the growth in popularity of made-for-TV animations. Then Pixar came about, so there was an explosion of new developments. Not to mention visual effects in live action, which became more and more complex—now there are fully digital movies that look completely real.
Having made your survey of the discipline a global one, how has the world changed, if at all, in terms of where animation is being produced?
Japan and America still dominate, but there's more and more exposure to a lot of European studios now too. The growth in the number of animated feature films being put out across the world is amazing. Animation is growing in a number of different contexts to counter the dominance of the U.S. and also Japan, and we're seeing countries that are trying to get their own identities. But that isn't easy, as people have come to expect work that looks like Disney or Pixar.
With Korean animation, too, animators and directors have a harder time because there's a real emphasis on technology, and the dominance of the anime model, so it's hard to have a "Korean" style. Today we're seeing a lot more collaboration between people based in different countries, so it's hard to pinpoint one specific place. There's so much international co-production.
In the UK at least, Japanese animation seems to be something that teenagers are perennially drawn to, what do you think it is about the manga style that's so appealing?
It goes back to 1980's, and before that even. The spread of Japanese animation's popularity happened with films like Akira, and people like Hayao Miyazaki making films that were more along the lines of Disney movies and family entertainment, like My Neighbor Totoro. I think the appeal for westerners is the idea that it's something kind of unique that your parents don't know about—it's maybe not so mainstream.
How did the advent of big studios like Disney in the mid-20th century change how animations were made and watched?
In terms of American work at least, Disney was the person who developed feature-length animation as a model. While the films vary wildly—there's not one style or one kind of story being told—Disney quality animation can be seen as a high-point in animation's history.
As 3D motion graphics become increasingly sophisticated and realistic, a number of young creatives seem to be looking back to more "DIY" forms like stop motion, hand-drawn frames, collage etc. Why do you think that is?
Well it's that pendulum thing. People used technology to get the most realistic character they could, but now that challenge has been achieved and is not so much of a motivator, perhaps. People come to animation with a broad range of backgrounds: some might be more inclined to use stop motion as they like sculpture and clay; others might have a more live art background so they want to make their own puppets. Drawing is always the basis in the field of animation—not everyone does draw now, but it's still at the heart of the 2D industry.
Do you think now a lot of people can access the software they need to make animations, that it's easier for the best ideas and concepts to rise to the top?
If you look at something like a GIF, it's really just like a flipbook or other historical optical toys. The concept is old, but the creativity that comes from pushing the boundaries of a simple form is challenging: with technology, you can do pretty much anything you want, but the challenge is in making something new and funny in one little animation. It's a relatively simple loop that repeats itself but is fascinating to look at.
PES does incredibly sophisticated stop motion stuff, but at the heart of what he's doing, you can see how he's made it, and it shows people that anyone can do that. But if you watch a Disney or Pixar film, you can aspire to that and work on it, but it's not as immediately accessible to someone who wants to be an animator. The idea is still the main thing.
What do you think animation convey that camera footage can't?
People are drawn to images that are animated; it's just one of those things. Animations are inherently attractive and that makes them ideal for educational films. There's limitations with live action; you can't cut someone open for instance, or probably not. With animation you can do anything you want in a succinct, clear, and often very entertaining way.
The discussion of wartime propaganda animation is so interesting: why do you think people chose that medium to convey their messages? How effective do you think it was, in comparison to say posters or literature?
There was a character called Snafu in World War Two to give messages to American GIs. A film called Booby Trap showed lots of things exploding, including a woman's boobies. It showed the dangers of hidden explosives, with the familiar play on the term boobies, and lots of other tricks that would interest young troops. It was an effective series for imparting messages to be careful and keep your mouth shut, using a character that people could laugh at.
With things like this, they knew that even if people had heard or read a message 100 times, Snafu would get their attention.
If you had to pinpoint three animated features that marked real turning points in the discipline, what would they be?
Well The Nightmare Before Christmas (1993) was a pivotal film, as it changed a lot of perceptions about animated features and drew a large teen audience. There was a cluster of films around that time that formed a renaissance in animation and challenged the model. Toy Story (1995) was a revolutionary use of 3D animation. Then I'd say Who Framed Roger Rabbit (1988). It was an amazing combination of animation with live action. It was a little bit sexy, a little bit mysterious, but also fun. It managed to appeal to a youth audience but also had a feel of nostalgia. I think that was the moment we realised Disney was playing with everyone else, and really breaking down barriers.
Now that people aren't watching animations on television in the way they used to thanks to streaming, blogs, Vimeo, YouTube, etc. how has that changed the nature of animation?
At a certain point it was easy to know a lot about almost everything, now it's impossible and everything slips away. The way it's changed is a reflection of culture generally; it's become ephemeral and it's gone before you know it and you're onto something else. From a historian's point of view, the danger is, if you're talking about a website or animation from the beginning of the internet, they're gone now.
What sort of challenges are facing the animation industry now?
It's really important that governments continue to fund art productions and innovative animations. Although it's difficult to measure their impact, it's not just about the money these sort of projects make, but the difference they can make culturally and the way they represent culture. They live on to reflect the ideals of the country and to influence future artists. The National Film Board of Canada has been a great example. It has produced so many short films we now consider to be among the greatest animated shorts in history. When countries or governments make a decision not to support productions, it's a very shortsighted thing.
Animation: The Global History by Maureen Furniss is out now, published by Thames & Hudson


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Okay, so I'm not going to lie about this at all. Online auctions and online for sale sites have become one of my all time favorite ways to make a little extra money! I've talked about social media sale pages a couple times, but I thought I'd get a little more in depth, and let you know my rules for if it sells or if it goes.
First of all, when two people up and decide they're going to move 2,200 miles away to the other side of the country. There are some serious steps that have to happen. One of those being sorting out what to keep and what to get rid of. For us, there's a lot of stuff to get rid of!
We made the decision when we decided to move that most of the "stuff" we own we would simply not be taking with us. We have no attachment to it, they're simply just things. So for us, deciding to get rid of them and get new (to us) was an easy choice. Not to mention we're moving to the area my entire family lives in, and they've all said they have things to give us to get us started. So now we have all this extra stuff we aren't taking, what do we do with it? Couches, chairs, dining room table, small appliances, a king size bed, dressers, large freezer, washer and dryer all of it has to go somewhere. This is where online sites come in handy.
Traditional yard sales are awesome. Especially when it comes to getting rid of some of the smaller things (I've had two so far since we decided we're moving). However, in some cases getting rid of the bigger, more high dollar items can be a lot harder depending on your area. Here for us, our house is way away from the middle of town, so I knew we wouldn't get any traffic. Instead, I joined in on a local community yard sale took a bunch of the smaller things and made well over $200 in about four hours. Which isn't bad considering I was giving a lot of the stuff away just so I didn't have to repack the truck when it was all over! But now, what do I do with the larger stuff, and those things we're still going to be using until right before we leave (like the bed). And well, three cars. Two words: INTERNET SALES.
I've said before how much I LOVE, LOVE, LOVE for sale sites when it comes to finding the things you need for cheap. And I LOOOOVE them when I need to get rid of things. Social Media for sale pages have made me well over $3,000 since January of this year. Plus there's Craigslist, and just recently I've been using EBay and EBay-motors. And honestly, I'm really impressed with them and I really wish I would have started using them a long time ago! We currently have our Jeep listed up for sale on EBay-motors. Here we were getting a lot of response, but no one had the money to offer what we know our Jeep is worth. In just a day we've had quite a response for it's listing there. I'll also be listing some more of our things on there I know are worth more money than I can get selling them here in our community.
So, what are my rules for online sales? Here we go, they're short and sweet.
Rule #1: If you can't get more than $10 for it, put it in a regular yard sale or donate it. There's a reason why I say this. When it comes to Social Media Sale sites, in most cases, people are coming to you to pick up the item they're buying. They're not very likely to drive across town for something that costs them $1. Instead, set it aside for the $1 at your yard sale or just donate it to a local charity store. UNLESS, and I have done this before, it's something you simply want to give away. I've offered big bags of clothes that were all the same size to whoever could get here to pick them up first. Simply because I'm lazy and didn't feel like taking them to the thrift store. However, I only offered them for free to whoever showed up for ONE DAY, otherwise you'll be stuck with them forever.
Rule #2: Best or high quality items only! Clothes full or rips or holes, crockpots missing handles, glassware with chips and cracks, or mismatched plate sets aren't high quality items and in many cases will never get any hits in online sales. So save them for your yard sale where you can still get a little bit out of them. UNLESS what you have are antique or vintage items. Vintage t-shirts (one of my favorite things) many times will have a few small holes, you can absolutely list them for sale.
Rule #3: Would I actually buy this? Okay, so not a rule, but it's always something I keep in mind when I'm making my listings. If I didn't already own this, is this something I would actually buy? Is it in good shape? Is it a great deal or for a reasonable price? And is it worth what I'm asking for it? Sometimes people will list things for only a couple dollars less than they paid for it brand new. If it's new with tags and never been used or opened, then hey that might be a great deal.
Rule #4: A picture's worth a thousand words, and expect a million questions. Great pictures of your items are killer when it comes to making a sale. Is your item something you can take pictures of to help in the sale? Then TAKE THEM. Items with no picture and only a description seem to take forever to sell, and usually are responded to with one word "Pics?" Describe your items as best as you possibly can, and even still expect a lot of questions. Expect people to ask what you've already stated in your ad, expect people to ask the same questions other people already have in the comment section of your ad. That's just kind of how people work.
Online sales, online auctions, and social media yard sale pages have turned into a HUGE market in even the smallest areas. And in some cases they're the place you can make the most money off of the things you want/need to sell. But making the things they're buying worth their while will often time lead to people coming back to you time and time again as you list more things for sale!
Any tips or tricks for online sales? Great experiences using a specific platform (social media, EBay, etc)? Let us know about it in the comments so others can check them out too!


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It doesn't take a psychiatrist to confirm that weather affects your mood. If it's rainy, things can get a little gloomy, and if it's sunny, there's often an extra pep in your step. But if the winter doldrums bring depression year after year, seasonal affective disorder (SAD) could be to blame.
What to Know
SAD is a form of depression that typically occurs during the winter months with symptoms weaning off during the spring and summer— though some people experience their most intense symptoms during the summer. Symptoms include decreased concentration, increased appetite, weight gain (whereas some other forms of depression can lead to weight loss), social withdrawal, moodiness, and fatigue.
Though some people write it off as simple moodiness, SAD is a real form of depression that's dependent on a person's hormonal state, seasonal characteristics like temperature, and exposure to natural light (which can influence the body's production of melatonin).
Research has found it's more prevalent in regions that have more intense and longer winters. That explains why about two percent of the U.S. population suffers from SAD, while the rates in Canada are double that. One in 10 Americans also experiences subsyndromal SAD, a more mild form of the disorder often referred to as "winter blues." And though the disorder affects both sexes, it's more common among women.
How to Fight SAD
It's sometimes difficult to determine whether a bout of sadness is indeed an indication of SAD, so a doctor's visit is the first step on the road to treatment. Symptoms can be similar to other forms of depression, so it can be misdiagnosed. Fortunately, there are a range of treatments to help combat SAD.
1. Get some fresh air.
Spending time outdoors helps ease symptoms of SAD. Try to get outside within two hours of waking up. Whether it's cloudy or sunny, spending some time in the daylight can be a big help.
2. Try light therapy.
Doctors may prescribe light therapy to reduce SAD symptoms.Seasonal+affective+disorder.+A+description+of+the+syndrome+and+preliminary+findings+with+light+therapy.+Rosenthal+NE,+Sack+DA,+Gillin+JC.+Archives+of+general+psychiatry,+1984,+Feb.;41(1):0003-990X. But staring at the Rockefeller Center Christmas tree won't cut it— treatment for this condition comes in box form. Light therapy boxes range in brightness and type of light, so consult a physician before buying one.
3. Talk it out.
One study found cognitive behavioral therapy was just as effective as light therapy in treating SAD. (A combination of talk therapy and light therapy together was also effective.)
4. Consider antidepressants.
Antidepressants can control mood and energy. A psychiatrist can help decide if medication is an appropriate treatment option.
5. Exercise.
Regular exercise can reduce symptoms of moderate, nonseasonal depression. And studies suggest a combination of exercise and light therapy can also help treat SAD.Randomized+trial+of+physical+exercise+alone+or+combined+with+bright+light+on+mood+and+health-related+quality+of+life.+Partonen+T,+Leppämäki+S,+Hurme+J.+Psychological+medicine,+1999,+Mar.;28(6):0033-2917. So put Netflix on pause and consider going for a jog instead.
6. Eat carbs.
Complex carbohydrates can help maintain levels of serotonin, a neurotransmitter that regulates mood. (Eat those carbs in moderation, of course— it's hard to feel chipper after a box of Chips Ahoy!)
The Takeaway
Though cold weather is likely to have a lot of us wishing for spring, it's important not to cast off SAD as an inevitable winter side effect. Taking action when symptoms hit could make the difference between a lonesome stretch and a happy winter season.
Originally published January 2012. Updated December 2015.


text: Christopher C. Cain is a partner and business lawyer in Foley & Lardner's Chicago and Madison offices. He helps clients tame technology vendors of all sorts (software, hardware, cloud, SaaS, social media). He represents private equity and strategic clients in mergers & acquisitions in a myriad of industries. He also represents high technology start-ups and is a co-founder of Catapult Chicago, a peer-sourced technology accelerator. Mr. Cain is a member of the firm's Transactional & Securities, Private Equity & Venture Capital, Technology Transactions & Outsourcing, and Privacy, Security & Information Management Practices. He is also a member of the firm's Partner Selection Committee.


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Day 239
In 1974 some farmers were digging a water well near Xi'an, China. They accidentally made one of the greatest archeological discoveries of the twentieth century, the terracotta army of China's first emperor, Qin Shi Huang (秦始皇). Construction of the necropolis began shortly after Qin Shi Huang rose to power at age 13 in 246 BC. By the time of his death in 210 BC, the three pits containing the Terracotta Army contained 8000 soldiers, 130 chariots with 510 horses and 150 cavalry horses. This army was built to accompany the emperor in the afterlife. There's a ton more info about the army here and here and here.
I spent most of a day visiting the Terracotta Army. For me, the site lived up to the hype. The most impressive part was the minute level of detail. Every soldier had a unique face. Each strand of hair was individually carved. There was even tread on the bottoms of their shoes. Besides the opportunity to look at the soldiers themselves, there was a lot of information about the history of the army and its discovery. In fact, the Terracotta Army was one of my favorite sites in all of China.
Here are some of my pictures:
Here are the rest of my Terracotta Warriors photos.


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Rev. James Ehrlich is pastor of Bethel Baptist Church, Norman, Oklahoma
Brother James has been blessed to see his congregation grow in numbers to three adult services each Lord's day plus a service for College and Career young people. Three of these services the pastor personally speaks. The other has one of his earlier morning sermons recorded on DVD and played for the adults assembled in a service located off campus. Rev. Ehrlich is a popular minister that cares for his flock. The church is blessed to have this spiritual man of God watching for their spiritual growth and always sensitive for souls. He's a man of faith, prayer and vision. I thought you should hear one of his sermons. I am pleased to call him Pastor.


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Our technical experience and industrial knowledge help us to deliver unmatched products.
LAUGFS Industrial Tyres | Conserve resources and energy during production
LAUGFS Corporation (Rubber) Ltd (LAUGFS Rubber) clinched the Silver Award ....
LAUGFS Rubber is planning to launch its new pneumatic range
Superior specially designed rubber compound molded on to the wheel casings, forming an integral wheel assembly that is fitted directly to the equipment. .
Date : 08-11 April 2019 Venue - STUTTGART TRADE FAIR CENTER
Discover the latest solutions to move your business forward as the industry's leading innovators showcase their latest manufacturing, distribution and supply chain equipment and systems at ProMat 2019 held April 8-11 at Chicago's McCormick Place.
Date : 19-21 February 2019 Venue - STUTTGART TRADE FAIR CENTER
LogiMAT, the International Trade Fair for Intralogistics Solutions and Process Management, sets new standards as the biggest annual intralogistics exhibition in Europe. This is the leading international trade fair that provides a comprehensive market overview and competent knowledge-transfer.
LAUGFS RUBBER will showcase its Material Handling Specialty Tires at LogiMAT. Come and visit us at Booth A37 in Hall 9