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A bird's-eye view of the building the Bay Bridge
In 1934, 21-year-old Peter Stackpole rode the ferry from his Oakland home across to the San Francisco side where workers gathered before heading out to build the Bay Bridge.
A man with a hammer in his hand decided to test the nerve of the young man who had a camera in his hand. "Hey kid, why don't you come out with us? You'll get some good pictures," he said. So the kid jumped on a crew boat and rode out to the first tower, under construction. Up he went, scampering and shimmying along the cables and catwalks, as high as any worker was willing to take him, then a little higher in order to get a picture of him.
By the time the kid came back down it was 1936, the bridge was completed, and he had a body of work that would outlast anything else he would do, including his sessions with Hollywood stars as one of the first staff photographers for Life.
When "Peter Stackpole: Bridging the Bay" opens Saturday at the Oakland Museum of California it will mark the first time the museum's full set of his bridge pictures has been shown since the photos were acquired, and that took 20 years to gather 20 images for the collection.
"We've brought them out one or two at a time, but this is the first time they will all be gathered together in one space,' says Drew Johnson, OMCA curator of photography and visual culture.
The show in the Gallery of California Art runs through January 2014, and the timing would be clever if it were planned to coincide with the opening of the new eastern span of the bridge. But it wasn't. For one thing, the new span connects Oakland to Yerba Buena Island, while the span Stackpole shot was the sexier San Francisco side.
For another thing, OMCA has a much bigger show coming to celebrate the new Oakland span. On Aug. 30, "Above and Below: Stories From Our Changing Bay" will open in the museum's Great Hall. It runs through February 2014, in hopes that by then there will be an opening to celebrate.
Funded by Caltrans, the multidisciplinary exhibition will include aerial photography of the bay, though it will be hard to top the aerial photography taken by Stackpole, who was holding on with one hand while his other hand held a newfangled Leica Model A, so small it was called a "miniature." He could never have pulled it off lugging the Ansel Adams-style box camera and clunky wooden tripod that were the tools of the day.
"That thing can't make art," Stackpole's own father, the famous San Francisco sculptor and painter Ralph Stackpole remarked upon seeing the Leica. But that didn't stop his son from climbing those towers like he was part of the crew.
"He never had official authorization to do this work, which is kind of amazing," Johnson says, while reverentially admiring an image that is dizzying in height. "As you can see he was right up there with them risking his neck."
As long as Stackpole wore a hard hat nobody objected to him being up there. Nobody paid him to be up there either, until "Vanity Fair," ran a spread, in 1935. Someone from the San Francisco Museum of Art (now SFMOMA) saw it, and Stackpole's bridge photos were given a show at the old museum in the Veterans Building, before the bridge had even opened.
Shot covers of Life
This got the attention of Time Inc. founder Henry Luce, who was starting a picture magazine called Life. Luce hired Stackpole who would go on to shoot 26 cover stories.
That was all long ago by the time Johnson started noticing Stackpole at photo booths at swap meets and flea markets in the late 1970s. Johnson was collecting daguerreotypes as Stackpole was rummaging around for photographic gadgetry.
"People would say 'oh look, there's Peter Stackpole,' Johnson says. "He was a legend."
Both men were products of the Oakland public schools. Stackpole came out of Oakland Tech and Johnson from Skyline High in Tom Hanks' class, 1974. By 1991, he'd parlayed his obsession with the history of photography into a job as assistant to Therese Heyman, the founding photography curator at OMCA. The first solo show they worked on together was a career retrospective of Stackpole. They had gathered a wide range of his work for consideration when the firestorm hit the Oakland Hills.
They jumped in a car and were driving up to the rescue when they nearly got into a head-on collision with Stackpole coming down to the museum with everything he could carry, just ahead of the flames that took his home.
Oakland fire threat
"There was Peter, standing at the trunk of his car, all sooty and smoky," says Johnson, 57. "Aside from the photographs and negatives that he was able to throw into the trunk of his car, everything else that was saved was saved because it was here preparing for that exhibition."
In gratitude, Stackpole who died in 1997, at age 83, donated a print of the swashbuckler Errol Flynn, climbing a mast on which Stackpole had climbed even higher. That is the only non-bridge image in "Bridging the Bay."
All 21 bridge photos, including two of the Golden Gate under construction, were printed and signed by Stackpole in the 1930s. Most are smaller than a sheet of letterhead, as was the fashion. His descriptions, mostly recorded in an oral history before the 1991 show, serve as wall text.
"I shot this on my first day," reads the text from the opening image, shot in 1934. "I got on one of the piers that held up the towers. Just two long pieces were in place here." By 1935, "I discovered ways of just hanging around long enough so they got used to me," reads another one. "And then when I'd raise the camera to my eyes, they wouldn't look at me. They just went about what they were doing."
This allowed him to get one of the more poignant shots, taken from the bow of a crew boat. "Deep in contemplation, a crew goes home after hearing the news of a fatality," it reads, "The man in the middle with the gray cap (later) lost his life."
Peter Stackpole: Bridging the Bay: Saturday-Jan. 26. $12. Oakland Museum of California, 1000 Oak St. www.museumca.org.
Sam Whiting is a San Francisco Chronicle staff writer. E-mail: firstname.lastname@example.com. Twitter: @samwhitingsf


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Discussing your qualifications for a new job via a video interview sounds easy enough and even appealing. No worrying if your palms are clammy when you shake hands, since you won't be shaking hands. You don't have to travel farther than your own home. As long as you look presentable from the waist up, you could even skip a shower and interview in sweatpants. But interviewing over video and doing it well can take more preparation than an in-person meeting. After all, if you are not looking at the camera properly, you may come off as distracted or unhinged. If the video set-up is poor, you appear technically incompetent. Your smudged walls or home office clutter may suggest things you do not wish to convey about your work habits. Odds are, there is a video job interview in your future. A 2012 survey from the staffing service Office Team, which asked more than 500 human resources managers about their use of video interviews, showed that 66.7 percent were using them "very often." So if you are in job-interview mode, or think you will be, here are some tips to consider: EQUIPMENT You will need a webcam and voice-over-IP software, the most popular and well-known being Skype, which is free to download. You can find Web cameras on the Internet for as low as a few bucks, but you will pay closer to the $70 to $100 range if you want a trouble-free technology experience during the interview. "Your webcam should be (high-definition)-quality, have the capability to zoom - to compensate for camera set-up distance - and include a good built-in microphone," says Nick Balletta, chief executive officer ofTalkpoint.com
, a webcasting technology company in New York City. After you check the sound quality, if you don't feel your voice comes through loud and clear, you may want an independent microphone. PRACTICE Perform a "mini-test run" to work out kinks. Ideally, practice talking to someone else with a computer's webcam, so you can see how you look and sound. "People tend to be more nervous on camera than in real life, because as infrequently as we may do job interviews, most of us have conversations on camera even less often," says Christine Allen, a Syracuse, New York-based psychologist, consultant and executive coach. Just don't come off as too rehearsed, says Stephanie Kinkaid, the program coordinator for the career and leadership center at Monmouth College in Monmouth, Illinois. "Be yourself," she says. BEFORE THE INTERVIEW Skipping a shower and interviewing in sweatpants is something you can do only in theory. No self-respecting career coach actually recommends this. "You want your brain to believe that you are functioning at your best. Dressing the part from head to toe, even though the interviewer will only see the top half of you, will help you get there," says Karen Elizaga, a New York-based executive coach who works with everyone from first-time job seekers to Fortune 500 executives. Natural lighting is optimal, Kinkaid says. Avoid having a light right above or behind you. She offers another helpful tip: If there is information you fear you will forget during the interview, you can keep notes on your computer screen in front of you. Think of them as cue cards. This isn't a Hollywood production. You want to look your best, but there is no need to hire a professional to do your makeup and hair styling, says Elizaga. Naturally, she adds, you should be well-groomed. If you wear makeup, make sure it is "polished - you can put on a bit more, to give your look a little more pop," Elizaga says. If you have kids or pets, herd them out of earshot during the interview. Be sure to unplug or silence your landline, and shut down your cell phone. GAME TIME If the video equipment is making you nervous, Allen suggests being up-front about that: "It may help break the ice." Obviously, your experience, work ethic and the discussion itself are the most important facets of the interview. But it is difficult to be taken seriously if you look odd to the interviewer. Look at the camera eye, both when listening and talking. It is tempting to watch the interviewer's image, but if you do, you will make very little perceived "eye contact" from the interviewer's perspective. "It will seem like you're looking at the floor," Elizaga says. Don't look yourself on your computer screen, or it will appear that you are not making eye contact, says Michael Joseph, 24, an account executive at a public relations firm in Burlington, Vermont. Joseph did two video interviews two years ago, when he landed his first job after graduating from West Virginia University. Make the image of yourself on your computer screen thumbnail-sized, and position it on your screen so that it is directly under the Web camera. "If you check it, you won't look like you're looking away," Joseph says. WRAPPING UP It seems obvious, but be sure to thank the interviewer for his or her time. And while conducting a video interview can seem daunting, once you have everything down, "think of this like a phone call," Elizaga says. "This is no different - it's just that now, people can see you."

subset: commoncrawl


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(Reuters) - Deloitte LLP's Chief Executive Officer Joe Echevarria plans to retire later this month to follow his interest in public service, the accounting and consulting firm said on Friday.
Deloitte's board has named Chief Financial Officer Frank Friedman as the CEO pending completion of a formal leadership election, which is under way.
Echevarria, who joined Deloitte in 1978 and became the CEO in 2011, said, "I have determined that this is the right time in my life to pursue my passion for public service.
"Given my roots, inner-city Hispanic from the South Bronx - I am especially looking forward to continuing my role as co-chair with" former basketball star Earvin "Magic" Johnson on "the My Brother's Keeper Initiative, which is focused on helping boys and young men of color succeed."
President Barack Obama launched My Brother's Keeper this year to improve health, education and employment opportunities for black and Latino boys and young men. Under this initiative, the president asked leading U.S. foundations and corporations to partner with school districts, for example, to help these boys stay in school and get job training.
Echevarria also serves on the President's Export Council, the main national advisory committee on international trade, according to his bio on Deloitte's website. In 2013, he was a member of the Presidential Council on Election Administration.
Deloitte LLP is the member firm of Deloitte Touche Tohmatsu Limited, a UK private company. Subsidiaries of Deloitte LLP include audit firm Deloitte & Touche LLP [DLTE.UL].
(Reporting by Lehar Maan in Bangalore; Editing by Jan Paschal)


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MILWAUKEE — It happens this time every year. Someone either writes, texts or emails with a simple question: What do you cover when the season is over?
In a word, baseball.
It's become a year-round news cycle. The postseason bleeds into the GM meetings which, after turkey acid reflux, becomes the winter meetings becomes spring training.
So it is that I am at the Pfister Hotel in Milwaukee where the GMs are gathering. The GM meetings are a different animal. Though access to the executives has dramatically improved in recent years, it's still a little bit like waiting outside someone's wedding reception and asking the guests how the party is going when they walk outside for fresh air.
The Rockies arrive here looking for a starting pitcher, second baseman and another bat. Atlanta's Martin Prado is a primary infield target, given his ability to play second and third base. Can a trade be worked out? The Rockies would likely sign off on Seth Smith and a lower-level prospect for Prado. But they aren't going to move Smith and a center fielder like Tim Wheeler or Charlie Blackmon.
Another name to file away is Seattle's Chone Figgins. If the Mariners are willing to eat nearly all of his remaining salary in exchange for a prospect then the Rockies would be interested.
As for a starting pitcher, the Rockies are looking for an impact arm, not just a roster filler. Juan Nicasio is healing more quickly than expected, and Jorge De La Rosa will be back in June. So there's a need. But not a need to be reckless and desperate. That's why they've expressed interest in Roy Oswalt. His agent is here. Sure the Rockies will talk with him. Oswalt fits the profile, but has enough suitors that the Rockies have to be considered a longshot. The Yankees and Red Sox both have rotation needs and can afford to be patient to let the market breathe before swooping in with the highest bid. There are many pitchers available in trade, but the price is understandably high right now.
Other news and notes from sources and various reports:
–The Angels are courting left-hander C.J. Wilson, talking with his representative for nearly three hours tonight. Wilson struggled in the posteason, but has pitched well in the American League West. The Angels would also be weakening the Rangers, the current class of the division.
–Cubs president Theo Epstein created some ripples tonight by saying that embattled pitcher Carlos Zambrano would be given the opportunity to be a Cub again. No one here believes that will happen. In fact, it makes more sense for Epstein to talk positively about Zambrano to increase his trade value.
–The market for Grady Sizemore, a prime Rockies' target, continues to grow. There are as many as eight teams interested. But the Rockies have a shot. Sizemore is looking to restore his value on a one-year deal, and there are few places better to do that than Coors Field.
–Detroit is also seeking a second baseman, and figures to make a push for Prado.
–Talked a former player rep today who predicted, as many other have, that the collective bargaining agreement will be finalized this week. A good time for labor peace given the NBA drama.


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Let's take a tour....
19 comments:
- Shelley said...
Completely gorgeous, just as I thought it would be :D I'm blown away that this is still a work in progress. This is perfection just the way it is! And those brown chairs with the nailhead trim... I die!
- 1.4.11
- Amory said...
Can totally tell you got a new camera :)
Looking great, sis!
- 1.4.11
- Sarah said...
Simply GORGEOUS. Also when I read the post that your were only 26 I threw up a little. So much style at so young!
- 1.4.11
- Pudel-design said...
I can say, simply LOVE your sneak of your home;))
And the cute golden owl!;)
Lovely greetings...
- 1.4.11
- Handbags*N*Pigtails said...
I LOVE IT ALL. Seriously, the capiz, nailhead trim, the pops of orange...everything is just perfect!Cant wait to see more of your beautiful home and great style.
I cant get over how different everything looks now that we can see the big picture. It was always great but now...just fabulous!
- 1.4.11
- DomesticJenny said...
Really beautiful! I love the book/plate/owl vignette it's such a beautiful arrange of colors and texture!
- 1.4.11
- J'Anns Boutique said...
Your pad is just gorgeous! gorgeous! gorgeous! Can we trade? haha
Confessions of a Purse-a-holic
- 1.4.11
- SHERRY HART said...
So cute! I love the brown, green and touches of orange.
- 1.4.11
- barbara@hodge:podge said...
Your living room looks amazing. I love the colour combos! Unexpected! Can't wait to see the rest!
- 1.4.11
- jandjhome said...
Amazing. Everything looks great. Beautiful details.
- 1.4.11
- Karena said...
I really adore they way you have pulled it all together with the details, nailhead trim, the pillow fabrics.
Really lovely.
Do come and enter my Giveaway from the Zhush!!You will love it!
Art by Karena
- 2.4.11
- Kimmie said...
I love it all! And that couch is super comfy. :)
- 2.4.11
- Audrey said...
Really beautiful! Where is your sectional from? I really like it.
- 5.4.11
- Mrs. DeVore said...
Audrey, We actually got it off Craigslist. It was practically brand new, the people had it custom made and it didn't fit their space. It fits our space perfectly though! :)
- 6.4.11
- Mr. Goodwill Hunting said...
Everything is so well laid out here.
Rashon aka Mr. Goodwill Hunting
- 11.4.11
- Cory said...
I just found your blog and I'm obsessed with your house! Do you have a list of where you bought your items for the living room?
- 18.5.11
- brooke said...
How about those gorgeous pillows with the aqua/red/brown? ikat pattern? Where did you get that fabric?? Really pretty.
- 3.8.11
- Jenny said...
Just found your blog and wanted to say how lovely it is!
- 4.9.11
- SAS Interiors said...
Just found your blog through Centsational Girl BOTB. LOVE your house! I actually have very similar colors in my house - the deep oranges and turquoise. You have to tell me - where did you get that Ikat orange and turquoise fabric?? I need it!!!!!!!
So glad I'm a new follower!
~Jenna, SAS Interiors
- 4.12.11


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Let's say you want to automatically transfer to Google when somebody clicks on the *whatever you want to insert here* button on your template. You just copy this to the custom page you want an auto-redirect. I used Pac-Man Google for this one (which is also my homepage)
- Code: Select all
<meta http-equiv="REFRESH" content="0;url=http://www.google.com/pacman"></meta>
If you want to change the amount of time it takes to go to that page, just change the content number to 5 for 5 seconds, etc. If you want some text, just add in the text after the </meta> tag.
I think this information could be useful. Let me know.


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- Home
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Friday November 22, 2019; 07:23 am EST
Everybody gets into the spirit
Mayhem meets knee-slapping comedy when the Herdmans collide head-on with the Christmas story.
Barbara Robinson's Christmas alternative — it's no Christmas Carol — is a good choice for Twin Beach Players: Both have to do with a small town where everybody has a part to play in making Christmas.
The fictional small town's kids have grown weary of wearing bed sheets to play the same role and speak the same lines year after year in the annual church pageant. Boredom yields to horror when the Herdmans come to town.
The dirty half-dozen Herdman kids bully their way into the cast and hijack the pageant. With no idea what's going on — they don't even know the Christmas story — they make up a script as they go along.
As we watch, the pageant turns into a huge, hysterical mess.
Forty-six of the town of North Beach's real-life children, from preschoolers to teens, are inspired, whether as angels, shepherds or Herdmans — who've stolen the key parts of Mary, Joseph, Herod and the Wise Men.
In this community of theater, parents leave the audience to take the stage alongside their kids. Ten adults stay on-stage, enjoying their roles as avidly as the kids do.
The audience is enchanted, moved from tears to side-splitting laughter in no longer than it takes to blink.
The theater — normally a Boys and Girls Club gym — is decorated for the holidays. The young cast's singing of classic carols — including "O Little Town of Bethlehem," "Away in a Manger," "We Three Kings" and "Silent Night" — open our hearts. Recorded Christmas music continues during the short intermission.
Playing F & Sa 7pm, Su 3pm thru Dec. 15 at the North Beach Boys and Girls Club. $12 w/discounts: 410-286-1890; www.twinbeachplayers.com.


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SAN FRANCISCO — The Green Bay Packers found a way to keep Colin Kaepernick in the pocket and stop all those read-options runs that embarrassed them in the playoffs. They just had no answer for his arm.
Or his newest receiver. Kaepernick threw for a career-high 412 yards and three touchdowns to outduel Aaron Rodgers, and the San Francisco 49ers held off the Packers 34-28 on Sunday in the season opener for both teams.
"It's disappointing when we play our best game on offense and we got to score more points," Rodgers said.
Rodgers threw for 333 yards and three touchdowns with one interception. Jordy Nelson caught seven passes for 130 yards, and Randall Cobb had seven for 108 yards.
The Packers lost to the 49ers for the third time in a year — and eight months after that 45-31 defeat in a playoff game at Candlestick Park. Anquan Boldin caught 13 passes for 208 yards and a touchdown in his 49ers debut after coming over in a trade from the Super Bowl champion Baltimore Ravens in the offseason. Tight end Vernon Davis had six catches for 98 yards and two touchdowns. And San Francisco finished with 494 yards of total offense.
"We gave up too many big plays," linebacker Clay Matthews said. "Got to give credit to the quarterback for making the plays he needed to. I thought we did a good job of keeping him contained and not letting him extend plays similar to what he did in the playoff game. But he still made plays."
Frank Gore scored a go-ahead, 1-yard touchdown with 5:47 remaining as the 49ers made it three straight against Rodgers and Co., including a win at Green Bay to open last season.
Kaepernick led his team 80 yards on five plays to take the lead. The 49ers answered after Packers rookie Eddie Lacy put Green Bay ahead on a 2-yard run with 8:26 left. Lacy, the former Alabama star drafted to boost a lackluster Green Bay running game, carried 14 times for 41 yards. In the end, his fumble proved pivotal.
"I want to put that one mistake behind me and continue to progress," Lacy said. "We have a long season and I have a long season to get better and better."
One thing is clear: San Francisco is just better than Green Bay right now. And has been for the past year, no matter the roster. With top wide receiver Michael Crabtree injured, Boldin came up big all afternoon on a sun-drenched day by the bay. He came back from an apparent twisted right knee early in the fourth quarter to deliver a 43-yard catch in the decisive drive and also converted on fourth down with a 15-yard catch that set up Phil Dawson's late 33-yard field goal.
Standout rookies, stellar debuts, ill will — this one had it all.
In a picture-perfect setting as Candlestick Park kicked off its farewell season. In this fierce rivalry between a pair of NFC favorites, Matthews made his point, too. The Packers promised to target Kaepernick, but they likely meant for it to be inbounds — not the way Matthews did it.
Matthews had a hit out of bounds on Kaepernick midway through the second quarter, and 49ers left tackle Joe Staley made contact with Matthews after the play and received an unsportsmanlike conduct penalty after both teams scuffled near the sideline.
"First off, it wasn't a very smart play," Matthews said. "I'd already committed to hitting the quarterback. I guess I should've figured he was going to step out of bounds. But it's nothing personal. I went up to him later and was joking around with him. Not a very smart play."
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Officials mistakenly replayed the down. San Francisco took the lead on that play when Kaepernick found Boldin for a 10-yard touchdown. Had it been fourth down, the Niners might have tried a field goal.
"The down should have counted," referee Bill Leavy said after the game. "The penalties were both dead ball, and they should have offset at the spot where the runner went out of bounds. And it would have been fourth down."
Packers coach Mike McCarthy said he was aware of the mistake, but chalked it up to being "part of the game."
The Packers tied the game at 21 in the third quarter when Rodgers connected with Jordy Nelson for an 8-yard touchdown pass. Davis made a pretty, reaching 37-yard catch on San Francisco's ensuing drive.
Matthews sacked Kaepernick for a 7-yard loss and the Niners settled for a 27-yard field goal by Dawson, who hooked a 48-yard attempt wide left earlier. Rodgers rallied the Packers for a 76-yard drive that Lacy capped with a 2-yard TD run before Kaepernick and the 49ers came back one last time.


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Condo Unit Auction Saturday
OCEAN CITY – On Saturday, Nov. 28, at 11 a.m., up to 80 new condo units will be auctioned, with at least 15 new units auctioned truly absolute with no reserves to the highest bidders, regardless of price.
The auction will take place on the property site, The Makai Condominium on 42nd Street in Ocean City. Registration to bid at the auction will begin at 9 the morning of the auction, on site.
The Makai Condominium is located directly on the bay and is one block from the ocean. Offered at auction will be studio units, two-bedroom units and two bedroom deluxe units. The auction will be conducted by auctioneer Daniel DeCaro of DeCaro Real Estate Auctions, Inc. The units are open for preview on Friday, Nov. 27 from noon until 4 p.m.
A free buyer's seminar to answer questions relating to the Auction procedure of the Makai units will be held on the property site Friday, Nov. 27 beginning at 6 p.m. Meet the auctioneer and members of the DeCaro auction team, the sellers of the Makai and mortgage lenders. For more information about auction, call DeCaro Real Estate Auctions at 1-800-332-3767 or visit the property online at www.decaroauctions.com.
Dr. Diane Ceruzzi
New Physican Announced
BERLIN – Dr. Diane Ceruzzi, a family physician with more than 15 years of experience, has joined the Pocomoke Medical Center to provide primary care services to the residents of Pocomoke and the surrounding area.
Ceruzzi will see new and existing patients in the practice. She joins Dr. Anthony Perella, who provides pulmonary care, and gynecologist Christine Neto, M.D., in the medical center.
Ceruzzi received her medical degree from Kirksville College of Osteopathic Medicine and completed her residency in family medicine at Genesys Flint Osteopathic Hospital in Flint, Michigan. She is board certified through the American College of Osteopathic Family Physicians.
In the past two years, Atlantic General Health System has made concentrated efforts to ensure access to medical services for individuals in southern Worcester County. In addition to pulmonary and gynecological care and family medicine, the Pocomoke Medical Center offers x-rays and other imaging services. Laboratory services, including blood draws, will also be offered, beginning in early 2010.
Ceruzzi is accepting new patients as well as caring for those patients who are already established at the Pocomoke Medical Center.
Company Top Agent
BERLIN – Sonia Zaffiris has been named top listing agent and top sales agent at Hileman Real Estate for the month of October.
Certification Received
OCEAN CITY — Linda Moran, a Realtor with Prudential Carruthers Realtors in the West Ocean City office, has received the Resort and Second-Home Property Specialist (RSPS) certification.
Introduced in January 2006, RSPS is a nationally-recognized certification awarded by the National Association of Realtors® to real estate professionals who wish to demonstrate and promote – to consumers and their peers alike – their expertise in the varied specialty.
"The RSPS certification program is unlike any other professional certification or designation," said Allan 'Dutch' Dechert, 2008 chair of the NAR Resort & Second-Home Committee and a RSPS. "It takes specialized skills and knowledge to maximize the business opportunities in resort and second-home markets. You need to be able to communicate your proficiency in this aspect of real estate. RSPS Certification lets everyone know you're serious about lifestyle real estate."


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DAYTONA BEACH, Fla. – Mikey Rush slipped past Brad Baker to win the AMA Pro Flat Track Presented By J&P Cycles Expert Main Event on Thursday night at the Daytona Flat Track.
Baker seemed to have firm control of the 25-lap, 18-rider event but Rush, who started ninth, soared through the field aboard his Honda and took the lead in Turn 4 on Lap 19. The margin of victory was .945 seconds.
"I love Daytona," said Rush, whose previous Expert Main Event win came at Daytona in 2007. "This place is special to me.
"I was watching what he (Baker) was doing. I made (the pass) stick. I just tried to put down some smooth laps after that."
Baker, also riding a Honda, said he was struggling with the front end on entry into the turns "It was so close but so far away," said Baker, who settled for second.
Jared Mees, who earned the overall Grand National Championship title as well as the GNC Singles championship in 2012, rounded out the podium on a Honda.
"When I saw Mike, I thought, 'he's going to win this thing,' " Mees said. "I'm happy for Mike. He deserves that win."
Rush spent much of last season recovering from racing injuries and only competed in select GNC Expert Singles events.
In a tight battle in the 16-lap, 18-rider Pro Main event, Wisconsin rider Kyle Johnson on a Kawasaki won his first-ever Pro Main event.
Johnson led the final six laps of the race after passing the Honda of third-place finisher Mike Poe.
"I got a descent hole shot," Johnson said. "He (Poe) got tired a bit. The bike ran great."
Finishing second was another Honda rider Jason Isennock.
"It was a good old fashion race," Isennock said.
The six-lap Expert Dash For Cash, featuring the top two riders in each of the Expert Heats, was won by Mees, who pocketed $1,000 for the win.
Riders winning the 10-lap Expert Heats were Brandon Robinson (Kawasaki), Jethro Halbert (Suzuki) and Jake Johnson (Honda). In the Expert semifinals, Matt Weidman (Honda) and Briar Bauman (Yamaha).
The AMA Pro Flat Track Presented by J&P Cycles events at the Daytona Flat Track will be broadcast by SPEED on Sunday, March 17 at 6 p.m.
For more information and tickets for the remaining Daytona 200 Week events, visit www.daytonainternationalspeedway.com or call 1-800-PITSHOP.
Fans can follow Daytona International Speedway on Twitter (@DISUpdates) and stay connected with Daytona International Speedway on Facebook, Google+ and Pinterest for all the latest news all season long.
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text:
A fistula is an abnormal connection or opening between two organs
or parts of the body that are not normally connected, such as between two parts
of the intestine.
A fistula may be present at birth or may develop as a complication
of an infection or a disease, such as Crohn's disease. A fistula may close on
its own or may require surgery to repair it.
Last Revised:
October 8, 2012
Healthwise Staff
Medical Review:
E. Gregory Thompson, MD - Internal Medicine & Arvydas D. Vanagunas, MD - Gastroenterology
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
To learn more visit Healthwise.org
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text:
The media in Brazil
As in the US, Brazil has a regional press rather than a national one. Even the top Rio and São Paulo papers are a little parochial; elsewhere, newspapers are at best mediocre but are always valuable for listings of local events. Brazil also boasts a lurid but entertaining yellow press, specializing in gruesome murders, political scandals and football.
Continue reading to find out more about...
Newspapers and magazines
The top newspapers are the slightly left-of-centre Folha de São Paulo and the Rio-based, right-of-centre O Globo, usually available, a day late, in large cities throughout the country. Both are independent and have extensive international news, cultural coverage and entertainment listings, but are respectable rather than exciting. Even stodgier but reasonable is the right-wing Estado de São Paulo, while the Gazeta Mercantil and Valor Econômico are high-quality equivalents of the Financial Times or Wall Street Journal. The most enjoyable of the yellow press is Rio's Última Hora, especially good for beginners in Portuguese, with a limited vocabulary and lots of pictures, but all major cities have similar local tabloids.
There are also two good weekly current-affairs magazines: Veja and Isto É. They are expensive, around US$5, since their readership is exclusively middle class. You will find Brazilian editions of most major fashion and women's magazines. The weekly Placar is essential for anyone wanting to get to serious grips with Brazilian football. Vogue Brasil, edited in São Paulo and published by Condé Nast, is a quality magazine offering great insight into the style of the Brazilian elite, while Plástica is a glossy monthly magazine that sheds light on Brazil's apparent obsession with plastic surgery.
Apart from in airports, Rio and São Paulo, where you can find the International Herald Tribune and the Economist, English-language newspapers and magazines are very difficult to find in Brazil. The exceptions are Time and Newsweek, which are widely available in newspaper kiosks in big cities, albeit often weeks old.
Radio is always worth listening to if only for the music. FM stations abound everywhere, and you should always be able to find a station that plays local music. Shortwave reception for the BBC World Service is good in Brazil.
Brazilian TV is ghastly, the worst you are ever likely to see, and therefore compulsive viewing even if you don't understand a word of Portuguese. There are several national channels, of which the most dominant is TV Globo, the centrepiece of the Globo empire, Latin America's largest media conglomerate. The empire was built up by Brazil's answer to Rupert Murdoch, Roberto Marinho, who died in 2003. One of the most powerful men in Brazil, Marinho was very cosy with the military regime and prone to use his papers and TV channels as platforms for his ultra-conservative views. The other major national channels are Manchete, TV Bandeirantes, SBT and Record.
The channels are dominated by telenovelas, glossy soap operas that have massive audiences in the evenings. Football coverage is also worth paying attention to, a gabbling, incomprehensible stream of commentary, punctuated by remarkably elongated shouts of "Gooooool" whenever anyone scores – which is often, Brazilian defenses being what they are. However, there are a few genuine highlights, notably Jô Soares, the funniest and cleverest of Brazilian comedians, who hosts a very civilized late-night chat show on Globo every weekday.
Brazilian has the highest number of computers with internet access in South America and all things online are highly developed, with internet cafés on every corner, and much of what used to be tediously queued up for – banking, cinema-going, buying plane tickets – now done online as a matter of course.
Everything you need to know before you set off.
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Planning your trip to Brazil
Everything you need to plan where to go and what to do.
Book Your Trip To Brazil
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At Rough Guides, we understand that experienced travellers want to get truly off-the-beaten-track. That's why we've partnered with local experts to help you plan and book tailor-made trips that are packed with personality and stimulating adventure - at all levels of comfort. If you love planning, but find arranging the logistics exhausting, you're in the right place.Learn Morechevron_right
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Find Our Latest Video Reviews on YouTube!
If you want to stay on top of all of our video reviews of the latest tech, be sure to check out and subscribe to the Gear Live YouTube channel, hosted by Andru Edwards! It's free!
Thursday February 26, 2009 12:23 pm
SecureSight Peephole Camera and DVR
Posted by Sheila Franklin Categories: Cameras, Misc. Tech, Portable Audio / Video
Want to know who dropped what off at your front door while you are toiling away at work? Mount the Peephole LCD Camera and DVR on your front door. With a motion sensor, the DVR records up to 11.2 hours of video on a 4G SD card (not included.) It will also keep track of time and date-stamp visitors, evil dogs sniffing around, or nasty neighbors who come snooping. The SecureSight set needs one CR2032 battery (included) and 3 AAA batteries (not included,) and comes with a mounting bracket, fixings and screws for $199.99.
Read More | ThinkGeek
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The move to allow voters in New Jersey to cast their votes via email or fax may be running into early problems, according to reports.
BuzzFeed this morning reported that voters in New Jersey's Morris and Essex Counties were being stymied in their efforts to cast their votes electronically because of unresponsive email systems. Voting by email and fax is being allowed to help voters displaced from their homes by Hurricane Sandy.
According to BuzzFeed, the email addresses listed on the county clerk's website for both Essex and Morris counties were not receiving email, preventing some voters who tried to submit ballots via email from doing so.
Perhaps as a result of the problems, Essex County Clerk Christopher Durkin invited voters to email requests for ballots to his personal email address email@example.com, BuzzFeed reported. It quoted one voter as saying he had emailed a request for a ballot to the Essex County clerk three times only to find the request bouncing back each time.
"I can't even get in touch w/Essex County Clerk to do email voting," someone using the name "@CandelaSpirit" tweeted today. "Constant busy signal. Even EMAIL box is full."
It was not possible to immediately verify how many people may be having problems at Essex and Morris counties. There was no immediate response to a request for information from the clerks in both counties.
The reported problems only add to concerns sparked by the decision to allow email and fax voting in New Jersey. The move announced Sunday by New Jersey Lieutenant Governor Kim Guadagno is designed to alleviate pressure at polling places in the wake of the hurricane.
Under the directive, eligible New Jersey voters can submit a mail-in ballot application either by email or fax to their county clerk. The clerk is then supposed to send a ballot electronically to the voter, who will then fill it out and submit it as an email attachment or via fax.
This kind of mail-in absentee voting has hitherto been available in New Jersey only for overseas residents and military personnel in active duty. Under last week's directive, displaced residents in New Jersey can be designated as "overseas voters" for the purposes of voting in today's elections.
The decision to extend electronic voting to a broader section of the state's population has alarmed many security experts who say that email voting is inherently insecure.
"Email voting is the most insecure form of Internet voting, Andrew Appel, a professor of computer science at Princeton University, said at a news conference Monday to discuss the issue. Considering how trivial it is for attackers to fake email addresses or to intercept email, such voting presents a "really juicy target for hackers looking to subvert an election," he said.
Importantly, New Jersey statutes require that voters who submit a ballot via email or fax also mail in the original physical voted ballot together with a certificate to election officials in their jurisdictions, Appel noted in a subsequent blog post. However, that provision appears to have been ignored in Guadagno's directive, so displaced voters who cast their ballots electronically without also then mailing in their paper ballot could find their votes being rejected as invalid.
Doug Kellner, co-chair of the New York State Board of Elections, said that even though certain parts of New York were hit just as badly as New Jersey, the state did not allow e-voting because of security issues. "There is a consensus among senior election officials that procedures that allow delivery of ballots by email or the Internet are completely insecure," Kellner sad during the news conference. "They are hackable and completely not verifiable."
Kevin Roberts, a spokesman for New Jersey Governor Chris Christie, downplayed such concerns. "This is a process that's been in place in New Jersey since 2008 for overseas and military voters, without incident or concerns from these groups," he said via email. "We're opening this process up to displaced residents because of the extreme circumstances still prevalent in the aftermath of the storm, ensuring that every duly registered voter has the opportunity to exercise their right."
Jaikumar Vijayan covers data security and privacy issues, financial services security and e-voting for Computerworld. Follow Jaikumar on Twitter at @jaivijayan or subscribe to Jaikumar's RSS feed . His e-mail address is firstname.lastname@example.com.
See more by Jaikumar Vijayan on Computerworld.com.


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Loan Basics
All Island Savings loans include:
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Use our loan calculator to figure out how much you can borrow and what your payments will be.Contact us
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Your Credit Rating
A good credit rating is precious—it's the most important factor in determining whether you qualify for a loan, mortgage or line of credit. It can make the difference between being able to reach your goals or watching as they pass you by.
Financial experts recommend you know the status of your credit rating and ensure your credit report is free of inaccuracies. Yet Equifax Canada says only 13 per cent of Canadians have ever seen their credit report.
Credit report basics
A report containing detailed information on your credit history, including identifying information, credit accounts and loans, bankruptcies and late payments and recent inquiries. Prospective lenders can obtain it (with your permission) to determine your creditworthiness.
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- You will gain an understanding of the credit approval process and see the types of credit information companies track
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For a fee, you can gain immediate and secure access to your credit report by visiting the Equifax Canada or the Transunion Website's. To obtain your credit report at no charge via Canada Post, call Equifax Canada at 1-800-465-7166 or Transunion at 1-800-663-9980
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Visit Equifax's website.
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If you are diagnosed with life-threatening cancer, or suffer a heart attack or stroke, critical illness insurance will pay off your loan balance in full.
- Pays the outstanding insured balanced of your loan(s), up to $90,000.
- Available for purchase between the ages of 18 and 59. (Coverage ends at age 75.) Joint coverage is available at reduced costs.
Loan Lingo
Asset—This is anything that represents value of ownership that can be converted into cash. Sometimes, lenders require borrowers to provide assets as collateral for loans.
Collateral—This serves to protect the lender if the borrower fails to pay the principal and interest documented under the terms of the loan agreement.
Co-Signer—An additional person who signs a loan document and takes equal responsibility for the debt. Borrowers may be asked to provide a co-signer if their credit or financial history isn't satisfactory to the lender in qualifying for a loan on their own.
Default—Non-payment of the installments due under the terms of the loan.
Gross Debt Service Ratio (GDSR)—This is the total cost of housing payments (this includes principal, interest, taxes, and sometimes heat and maintenance) divided by the family's total gross income. Generally this ratio should not exceed 35%.
Principal—The amount you still owe the lender at any time.
Rate (interest)—The return the lender receives for loaning you the money for the loan or mortgage.
Secured Loan—This is a loan in which the borrower offers an asset (e.g. a car or property) as collateral.
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Total Debt Service Ratio (TDSR)—This is the total cost of housing payments plus all other installment payments divided by the family's total gross income. Generally this ratio should not exceed 42%.
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Ready to apply? Borrowing with us is simple!
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In Person
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text:
7th June, 2020Back to top
Swim: 1.2 miles in the Hardtsee
Bike: 56 miles through scenic terrain
Run: 13.1 miles around Bad Schönborn and Bad Langenbrücken
Back to top
Cut-off times IRONMAN 70.3:
Swim: 1 hours 10 minutes + a further 10 minutes from the swim cut off to start the bike
Bike: 5 hours 30 minutes (after you cross the swim start timing mat) + a further 10 minutes from the bike cut off to start the run
Run: 8 hours 30 minutes (after you cross the swim start timing mat)Back to top
Entries are open to any individuals who wish to participate in one of the world's great sporting challenges. Entries are taken online with payment by debit or credit card. No other payment option is available. Capacity is limited.
Click Here to register for Sparkasse IRONMAN 70.3 Kraichgau powered by KraichgauEnergie.
Once the entry process is completed and payment processed, you will receive a confirmation email which details your race entry. If you do not receive this please check your junk mail. If you need your confirmation resent please email us at
Back to top
Sparkasse IRONMAN 70.3 Kraichgau powered by KraichgauEnergie
Information coming soonBack to top
The entry fee includes:
• All the Race Organisation required for IRONMAN including transition area, swim course, swim safety cover, traffic management for road closures, stewards and volunteers
• Athlete Race day transport
• Entry to Award Ceremony
• Race day nutrition at the aid stations
• Athlete Backpack
• Finisher T-Shirt
• Finisher-Medal
• Athlete Village post-race food
• Free Massages after the raceBack to top
• Log into https://myevents.active.com
• Scroll through list of registered events
• Choose "View my registration"Back to top
You can find the startlist under the tab athletes and startlist. The startlist will be updated every four weeks.Back to top
No, we do not have a waiting list.Back to top
• Log into https://myevents.active.com .
• Scroll through list of registered events
• Choose "Edit Registration Information"
• Make changes to custom questions etc.
• Save changes
If you need to change your email, email us at and we can make the changes for you.Back to top
Yes, single athletes must be 18 on race day
Relay athletes must be:
Swim: 14 years
Bike: 17 years
Run: 16 yearsBack to top
You will compete as the age you are on 31st December in the year of the race. For example, if you turned 25 in October, you would be in the 25-29 age group for all races in that year even though you may only be 24 on race day.Back to top
Yes, Sparkasse IRONMAN 70.3 Kraichgau powered by KraichgauEnergie will have a relay race.Back to top
• Relays are teams with 3 or at least 2 members
• Every discipline (swim, bike and run) needs to be done of the relay athletes. It is not possible to skip one of those 3 legs.
• All members of the Relay team must have registered and filled out their information 10 days prior to race day. If failed to do so, IRONMAN holds the rights to deny the team participation, giving no compensation. The change of a team member can be done until 10 days prior to race day. No changes will be accepted past this deadline.
See the Relay tab under Athletes for all Relay InformationBack to top
Registration & Expo: near of Schönbornhalle, Ahornstraße 49, 76669 Bad Schönborn
Parking for athletes and spectators:
• Parking LIDL, Bruchsaler Straße 42, 76669 Bad Schönborn
• Parking Penny, Heidelberger Straße 12, 76669 Bad Schönborn
Swim start: Freizeitzentrum Hardtsee, Seeweg 1, 76698 Ubstadt-Weiher
The way to Hardtsee/Start/Transition Area 1 and also to the registration is signposted.
Details coming from motorway A5:
Coming from the South:
• exit Bruchsal or road house Bruchsal/Forst
• both ways lead to Forst
• follow the signs to Weiher, there are some large parking lots
Coming from the North:
• possible only Sunday morning for half distance participants
• for short distance in the afternoon please follow the same way like when 'coming from the South'!
• exit Kronau
• follow the signs to Weiher, this way is part of the bike course in opposite direction
For those that are familiar with the area please keep the road closures in mind.
The nearest airports are Stuttgart and Frankfurt. From there you travel by train easily to Bad Schörnborn-Mingolsheim. The trains leave directly at Frankfurt airport and Stuttgart airport.Another airport is Baden-Airpark in Rheinmünster near Baden-Baden. From there you can travel as well by train to Bad Schönborn-Mingolsheim. Back to top
Registration & Expo: near of Schönbornhalle, Ahornstraße 49, 76669 Bad Schönborn
Parking for athletes and spectators:
• Parking LIDL, Bruchsaler Straße 42, 76669 Bad Schönborn
• Parking Penny, Heidelberger Straße 12, 76669 Bad Schönborn
Swim start: Freizeitzentrum Hardtsee, Seeweg 1, 76698 Ubstadt-Weiher
The way to Hardtsee/Start/Transition Area 1 and also to the registration is signposted.
Details coming from motorway A5:
Coming from the South:
• exit Bruchsal or road house Bruchsal/Forst
• both ways lead to Forst
• follow the signs to Weiher, there are some large parking lots
Coming from the North:
• possible only Sunday morning for half distance participants
• for short distance in the afternoon please follow the same way like when 'coming from the South'!
• exit Kronau
• follow the signs to Weiher, this way is part of the bike course in opposite direction
For those that are familiar with the area please keep the road closures in mind.
The nearest airports are Stuttgart and Frankfurt. From there you travel by train easily to Bad Schörnborn-Mingolsheim. The trains leave directly at Frankfurt airport and Stuttgart airport.
Another airport is Baden-Airpark in Rheinmünster near Baden-Baden. From there you can travel as well by train to Bad Schönborn-Mingolsheim.Back to top
Under the tab athletes and travel & accommodation you can find all information about accommodations in the area. You can also find our official partner hotels there.Back to top
At the mid of May every athlete will receive a race information via E-Mail. The courses are published on our website under the tab course. In the athlete guide are detailed information about the course as well.Back to top
On race week, you will need to:
• Attend one compulsory race briefing
• Register onsite prior to race day
• Rack your bike and kit bags the day before race day
For the race week schedule, Click hereBack to top
All athletes must register in person at the event prior to race day to collect their race packs.
Nothing gets sent out in the post! In order to register you will NEED:
• Your BIB number (which will be uploaded around 3 weeks prior to race day)
• Photo Identification (passport or driving license)
• Triathlon Race License. If you do not have a one a day license can bought onsite (WITH CASH ONLY).
You MUST attend registration yourself in order to race. Under NO circumstance will we give your information to another person even with authorisation. You also MUST check-in your bike in person.
The Race Office is located in the Merchandise Store near the transition 2.
See the registration essentials tab for more information.Back to top
No, the athlete racing MUST register and rack their own bike/bags. Photo ID will be requested in registration. Racking must be done the day before race day as per the race week schedule timings. On the day racking is not permitted for individual entries.Back to top
No, the athlete racing MUST collect these personally. Wristbands will be checked upon entry and items will be checked against your wristband and race numbers when leaving.Back to top
Sparkassen IRONMAN 70.3 Kraichgau powered by KraichgauEnergie operates a clean transition. NO equipment can be placed on the floor, in or box or otherwise around your bike. Helmets can be placed on your bike or in your bag. Anything left will be removed. You will be given coloured bags when you register for your bike and run gear.
• Blue Bag: Bike Gear, put all the kit you need for your cycle in this bag, including your helmet (DON'T forget your race number). You will enter the blue bag marquee upon exiting the swim, here you will change and then head to collect your bike.
• Red Bag: Run Gear, put all the kit you need for your run in this bag. Once you have left your bike you will enter the red bag marquee, here you will change and head to the run course.
• White Bag: this bag is for your dry clothing that you require after the race. The white bags will be in the athletes finish area and available to collect as soon as you finish the race
All bikes and transition bags must be racked on Saturday. Please see the Race Week Schedule for times
• When you come to rack, your bike, helmet and bags must have your race numbers securely applied to them. You must have your helmet on with the strap fastened and be wearing your race number.
• You will not have access to your red bags on race morning but you can access your bike to place your drinks bottles and nutrition.
• You must have your helmet fastened before removing your bike from the rack and keep it fastened until you have placed your bike back on the rack having finished the course.
• You must hand in your bike and blue and red bag in transition 1 on the Saturday before race day
• There will be a bus shuttle from the Hardtsee to Bad Schönborn.
See the event schedule for racking timesBack to top
• Wetsuits are allowed up to a water temperature of 24.5°C (pros 21,9°C). In case it is forbidden to swim a wetsuit, it is also forbidden to swim any kind of swim suit with percentage of rubber and/or neoprene. The final ruling will be announced in the pre race briefing.
• All athletes must wear the official swim cap provided
• Athletes will line up according to their realistic predicted swim time (self-seeding) and every four seconds, we will send out four athletes. It will take approximately 30 minutes to get the entire field across the swim start line (subject to change). We will have a Rolling Start. For more information click here
• To officially enter the race athletes must enter the pre-start-area through the big "Swim Arch" (inflatable). Only then you`ll be timed. Entering the lake by any other means, will automatically result in a DNS (Did Not Start)!
• The course is given by buoys and is clocked clockwise.
• The cut off time to complete the swim is 1 hours 10 minutes after you cross the swim start timing mat
• Additional to the cut off time of the swim with 1 hours 10 minutes athletes have additional 10 minutes time to finish their transfer and leave transition 1.Back to top
There are lots of parking spaces in the proximity of the Hardtsee right at the swim start. For details please see this mapBack to top
On six Thursdays where you can join the Open-water practice day at the Hardtsee ind Ubstadt-Weiher. You can find more information here.Back to top
A swim warm up in the Hardtsee is possible. The warm up is allowed until up to 10 minutes before the Pro athlete starts. An on land warm up is also recommended.Back to top
If you feel the need, please turn on your back and raise an arm in the air to attract attention from the swim safety crew. Note that a triathlon wetsuit provides buoyancy and you would be able to float with minimal effort should you need to take a few seconds to regain your composure.Back to top
No, this year there will not be a wetsuit swim test.Back to top
• The Sparkassen IRONMAN 70.3 Kraichgau powered by KraichgauEnergie bike course travels through spectacular scenery in Kraichgau. Approximately 900 meters of climbing add up during the lap
• The course will start in Ubstadt-Weiher and finish in Bad Schönborn.
• iPods, MP3 players, phones, video cameras etc. are not permitted on the course
• Your race number must be worn on your back
Note that athletes must be able to repair a puncture without assistance and should carry spare inner tubes and tools. IRONMAN will provide mobile and static support for other issues that athletes cannot fix themselves but these staff are not on call and we cannot guarantee that they will be available to assist with a problem. A Bike-Service-Team will be present at the Expo, in the transition zone and on the bike course. From Friday at the Expo on there will be a special service station which sells spare parts, helmets and on Saturday in the transition zone 1. The Bike Service is chargeable.Back to top
There are 4 aid stations. Locations:
Bike 1: Odenheim (KM 23,5)
Bike 2: Menzingen (KM 43,4)
Bike 3: Büchig (KM 61,5)
Bike 4: Eichelberg (KM 74,1)Back to top
• We don´t want to give a special recommendation, but the course profile of the Sparkasse IRONMAN 70.3 Kraichgau powered by KraichgauEnergie allows all kinds of triathlon bikes with aero position.
• If you have further questions about this please email us at with your bike make and a photo and we will be able to help you.Back to top
Disc brakes are currently legal to use during IRONMAN races however we are subject to UCI rules and we are subject to any change they make.Back to top
No, drafting is absolutely forbidden. It will result in a time penalty of 5 minutes. The referee will signal the athlete and show the blue card. The athlete must then stop at the next penalty box, report his card and serve his penalty. There are 2 penalty boxes on the bike course and one additional penalty box in T2. These are clearly marked (tent with print). A third penalty for drafting leads to disqualification. Any kind of a third penalty (card of any colour) leads to disqualification.Back to top
The bike day takes place on May 6th at 10am. More information hereBack to top
There are 3 aid stations per lap always on the right hand side. This equals a total of 9 aid stations.Back to top
You need to swim 1 lap, 1 lap on the bike course and 3 laps on the running course.Back to top
Onsite nutrition will be from ENERVIT
For more information, see the Nutrition tab under AthletesBack to top
No, if an athlete does not follow the rules, he can be disqualified.Back to top
There will be restrooms at all aid stations on the course. For spectators will also be enough restrooms at the event area.Back to top
On Race Day there will be shuttle buses taking athletes and spectators from Bad Schönborn-Mingolsheim to Hardtsee in Ubstadt-Weiher. There will be a shuttle bus only or athletes and one only for spectators. You can find more information about the time schedule and places here (only available in German).Back to top
Beside the attractive spots at the swim start, the transition zone 1 and the transition zone 2 there are also several hotspots along the bike course. All hotspots of the completet race are listed in this document (only available in German).Back to top
There are a few options to drive around the bike course, which you can find here (only available in German).Back to top
The finishline is located in Bad Schönborn-Mingolsheim.Back to top
No. Any athlete who crosses the finish line with a spectator will be disqualified. It is a safety risk to the athlete, the spectator(s), other athletes and staff to have non-competitors running down the finish line. It may also hinder other athletes achieving their personal goals or have their treasured finish line photo obstructed by spectators on the finish line.Back to top
The Welcome Banquet take place on Saturday in the Schönbornhalle in Bad Schönborn-Mingolsheim. The Award Banquet take place on Sunday near of the Schönbornhalle. More information hereBack to top
It is a kind of chill-out zone for all athletes, directly next to the Finish Line. Here you can find refreshments, a place to relax and hang out. You´ll get your IRONMAN Finisher Shirt there as well. Only athletes and medical staff as well as the organisation team will have access to the Athlete's Garden. The whole place is intended to create a beautiful and quiet atmosphere to help you relax and recover from a great day of hard "racework".Back to top
Yes we have some side events. Starting with the Iron Girl on Friday, the IRONKIDS event on Saturday at 5:00 pm, followed by the Triathlon Bundesliga at 7:00 pm and the IRONMAN 5i50 on Sunday.
For more information and to register see the SIDEEVENTS tab.Back to top
The SportExpo is located near the transition area 2 in bad Schönborn. The SportExpo will be open from 10 am to 7 pm from Friday to Sunday. More information you can also find in the schedule. The FanShop is also at the SportExpo with the same opening hours.Back to top
• Sparkasse IRONMAN 70.3 Kraichgau powered by KraichgauEnergie has 40 slots for the 2020 IRONMAN 70.3 World Championship in Taupo, New Zealand.
• A minimum of one slot will be provisionally allocated to each Age Group category based on the start list (both male and female).
• Final slot allocation will be determined on race day based on the number of official starters.
• Final slot allocation shall be representative of the actual number of Age Group starters in each category in the race.
• See the World Championship tab under Athletes to see the slots allocated for the 2019 event.Back to top
• Athletes MUST claim their slot in-person at the qualifying race during the Awards ceremony after the race
• After all automatic qualifiers have been announced any unclaimed slots within an Age Group will be rolled down to the next eligible finisher within that Age Group. If an athlete chooses not to take the slot, does not attend the Roll Down ceremony or has already qualified, the next eligible finisher in that Age Group may claim the qualifying slot.
• Following Roll Down any unclaimed slots within an Age Group will be reallocated to another Age Group within the gender based on the athletes-to-slots ratio.
• The Age Group within the gender with the largest athletes-to-slots ratio will receive the first reallocated slot, followed by the next largest ratio receiving the second re-allocated slot (if applicable), and so on.Back to top
Option 1: Transfer
• Athletes may be able to transfer their race entry 45 days prior to race day to another IRONMAN race in Europe, Middle East and Africa and if the race they would like to transfer to is not sold out.
• You can only transfer to an IRONMAN race within the same year.
• This is according to the "Race Transfer Policy" and you can read them here.
• To proceed with this complete the online Transfer form (link).
Option 2: Cancellation
• If you need to withdraw from Sparkasse IRONMAN 70.3 Kraichgau powered by KraichgauEnergie, please note the following deadlines for your refund:
Sparkasse IRONMAN 70.3 Kraichgau powered by KraichgauEnergie
until 4 months prior to race day – 7th February, 2020 - 50% refund of the entry fee
until 45 days prior to race day – 23th April, 2020 - 25% refund of the entry fee
after 45 days to race day – 24th April, 2020 - no refund
• This policy is final and is not dependant on circumstances.
• If you need to withdraw from the race please complete the online form which will be processed within five working days.
• Special products such as extra tickets, photos & medal engraving will be refunded until 45 days prior race day. After this date special products are not refundable.
• It is NOT possible to defer your entry to another year or another athlete.
• The Active fee is non-refundable.
• Your withdrawal will be confirmed via email and can take up to 5 days to process.
• Refunds are credited back to the card which you originally paid with or to your bank account.Back to top
FinisherPix is proud to be selected as the Official Photo Service of Sparkassen IRONMAN 70.3 Kraichgau powered by KraichgauEnergie. FinisherPix will have several photographers working at the swim exit, on the bike course, on the run course, and of course, at the Finish Line! In addition, FinisherPix will have photographers positioned after the finish where you can have a photo taken after you receive your medal. These images will be available online after the event here: https://www.finisherpix.com/home.html
If you would like to take advantage of their offer and purchase all images before the event you can do so by:
• Log into https://myevents.active.com
• Scroll through list of registered events
• Choose "Purchase Additional Merchandise"
• Checkout & Complete You can also change your included T-size as well here.Back to top
The participant should respect the interests of the environment protection by his behaviour and not load the nature more than inevitably by his behaviour and the participation in the event. Garbage (gel packaging, empty bottles, etc.) may be decontaminated on the bike- and on the run course only in the area of the aid stations at the places intended for it. An offence against this rule is avenged with the red card.Back to top
Yes, of course, also beginners/first timers who have never done any IRONMAN or any other long distance triathlon are very welcome.Back to top
To sign up as a volunteer please see our Volunteer tab here.Back to top
Lost and found equioemnt are collected during the race and the race week at the Info-Point. There you can pick them up. The opening hours for the Info-Point are: Friday to Sunday 10 am to 7 pm.
After the race we will bring the lost and found equipment to the awards ceremony and you can pick up your stuff there. If you do not pick up your belongings at the race, we will contact you after the race (if we can connect the lost and found stuff to you). We will ship them to you and charge you a shipping fee from your credit card initially you paid with.
We will ship finisher shirts and medals without any costs if you have finished the race and didn't get one.Back to top
Yes, by email:Back to top
For inquiries about merchandise, please e-mailBack to top


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Manning Acquitted of Aiding the Enemy
Guilty of Most Lesser Charges Related to WikiLeaks Documents
FORT MEADE, Md.—A military judge on Tuesday rejected the Obama administration's quest to equate the unlawful disclosure of documents with aid to America's mortal enemies, including al Qaeda, in a ruling that acquitted Private First Class Bradley Manning of the gravest criminal charge he faced.
But Pfc. Manning was convicted of a long list of other crimes, including theft of government property and violations of the Espionage Act, and faces a potential prison sentence far longer than any yet given for leak-related crimes....


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Penguin Parade: Celebrating the Penguin Books Archive
10 Mar 2012 – 21 Apr 2012
Event times
09:30 - 17:30 (last admission 30 minutes before closing)
Cost of entry
£5 Adults £3 Concession
Founded in 1935 by Sir Allen Lane, a Bristolian, Penguin publishing is an enduring and iconic brand
AboutPenguin Parade celebrates the extensive Penguin Archive held in the University of Bristol Library, Special Collections.
Sir Allen Lane, a Bristolian, founded Penguin Books in 1935. Penguin Parade follows his journey through the history of Penguin publishing and how the design of the books and the range of titles continue to deliver broad public appeal.
Penguins, Pelicans and Puffins ' there will be books for everyone along with objects, letters, posters and a range of Penguin products.
Penguin Parade exhibits highlights from the archive, such as tickets and telegrams associated with the Lady Chatterley trial, external loan items and visual representations of Penguin in its social context over time.
The Penguin Archive Project is funded by the Arts & Humanities Research Council (AHRC).
Penguin Archive Project talk and gallery tour
Thursday 15 March 4-5pm
Thursday 19 April 4-5pm
Join staff from the University of Bristol to find out more about the Penguin Project and Books Archive
Free talk / tour (normal exhibition entry prices apply)
Al Alvarez in conversation
University of Bristol Public Lecture in conjunction with The New Poetry and Penguin Modern Poets 50 Years conference
Friday 16th March 6 pm start, from 7.30 pm there will be a set of poetry readings entitled 'Penguin Modern Poets' from Edward Lucie Smith, John Fuller and Tom Raworth. Great Hall, Wills Memorial Building, Queen's Road, Bristol, BS8 1RJ
Free but advance booking required, please visit http://poetry-lecture.eventbrite.co.uk
For more information contact Nicola Fry 0117 928 8515 email@example.com
Curatorial guided tours
Dr Katherine Hann, Penguin Project Curator, will talk about the creation of the exhibition and the choice of material on display
Tuesdays 13, 20 and 27 March 1-1.45pm
Free tour (normal exhibition entry prices apply)
Behind the scenes - the project that lies behind the exhibition
Lunchtime talk / tour with George Donaldson, University of Bristol
Thursdays 29 March, 5 and 12 April, 1-2pm
Free tour/talk (normal exhibition entry prices apply)
Live Performance readings
Join Dr Anna Farthing of Harvest Heritage Arts and Media for some lively performance readings.
In the morning, share your favourite Puffin children's stories with the next generation.
In the afternoon, hear extracts from Penguin thrillers, drama, poetry, cookery ... and maybe even a snippet of 'that book'.
Saturday 24 March 11am and 2pm
Free but pre-booking advisable (normal exhibition entry prices apply)
Children's 'make and take' activities ' drop in session
Bring the family to get stuck in to making a range of Penguin and Puffin inspired items
Wednesday 11th April 10-12am
Sunday 15 and 22 April 2-4pm
Free but pre-booking advisable (normal exhibition entry prices apply)
Cook the Books
Hands-on sessions inspired by the culture-changing Penguin cookery books, and led by Shannon Smith, an experienced food and cooking tutor. Menus are based on local, seasonal produce, and use simple methods and everyday equipment.
More with less ' from the Pauper's Cookbook to the Naked Chef
Austerity is back on the menu. Thanks to Penguin's culture-changing authors, eaters today need not return to the mock ingredients of the 1940s. Enjoy a demonstration menu of seasonal and sensual food inspired by Penguin authors ' from Jocasta Innes to Jamie Oliver.
Wednesday 14 March 6.30 ' 8.30pm
Cost £15 (including daytime entry to exhibition). Pre-booking essential ' maximum 16 places
Good things ' Jane Grigson and the British food renaissance
Watch and taste a menu drawing on the life work of this warm and witty champion of regional food and local produce. Grigson's fresh approach brings out the pleasure of cooking and eating the ingredients of early spring, and celebrates the best of British.
Wednesday 21 March 6.30 ' 8.30pm
Cost £15 (including daytime entry to exhibition). Pre-booking essential ' maximum 16 places
Fresh and fun
Hands-on food and cooking taster session for children 6-14 years and their parents or carers. Make a simple tasty lunch with fresh ingredients.
Wednesday 4 April 11am, 12 am and 1pm
Cost £5 per child, adults free (but normal exhibition entry prices apply). Pre-booking advised as places are limited.
Pick up a Penguin swap shop ' bring a Penguin, Pelican, Puffin book and take another one away....
Free book exchange
Every Saturday and Sunday afternoon during the exhibition run


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whether he has been circumcised or not. Keeping your
young son's penis clean may help prevent infections and other problems. As your
son gets older, teach him how to wash and care for his penis.
Do not force the foreskin back over the tip of the penis. At first, a baby's foreskin may be difficult to pull back over
the tip of the penis. After the first few years of life (though it may take
somewhat longer), the foreskin will gradually retract more easily. By the time
a boy is 5 years old, his foreskin is usually fully retractable. Up to this time, wash
the outside of the penis with soap and water. Pushing your son's foreskin back
too early can damage it and cause scar tissue to form.
When the
foreskin is easy to retract, clean under it regularly. To clean under the
foreskin, gently push it as far as possible toward the body. Carefully wash the
entire area with soap and water. When the area is cleaned and rinsed, replace
the foreskin over the head of the penis.
A boy as young as 3 can
be taught to clean under his foreskin as a normal part of his hygiene. Before
puberty, occasional cleaning is recommended. When a boy reaches puberty, he
needs to clean under his foreskin every day.
If your son's
foreskin does not fully retract by the time he reaches puberty, call your
doctor for advice.
Other Works ConsultedElder JS (2011). Anomalies of the penis and urethra. In RM Kliegman et al., eds., Nelson Textbook of Pediatrics, 19th ed., pp. 1852–1858. Philadelphia: Saunders.Miller JP, Black TL (2006). Phimosis and paraphimosis.
In MR Dambro, ed., Griffith's 5-Minute Clinical Consult,
pp. 838–839. Philadelphia: Lippincott Williams and Wilkins.
Next Section:
Previous Section:
Last Revised:
January 27, 2012
Healthwise Staff
Medical Review:
Adam Husney, MD - Family Medicine & John Pope, MD - Pediatrics
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
To learn more visit Healthwise.org
© 1995-2012 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.


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"Cars 2"
Lightning McQueen and Mater swing into action to save the world, battle spies, shoot and dodge missiles, and engage in all manner of nonsense.
We don't waste our time on anything not worth your time. We celebrate the best of what's coming on film and TV. We cheer when our expectations are met and criticize when we're let down.


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ISLAMABAD (Reuters) - An explosion targeting a bus of Pakistani policemen killed 12 of them and wounded 58 near the city of Karachi on Thursday, officials said, in the latest incident of violence while the government and Pakistani Taliban are engaged in peace talks.
Pakistani Taliban spokesman Shahidullah Shahid claimed responsibility for the blast in a phone call to Reuters and said it was retaliation for the killing of Taliban prisoners.
Ten wounded policemen were in critical condition, said Dr Seemin Jamali, head of the emergency department at the city's Jinnah Medical Center.
It was unclear whether the blast was set off by a suicide bomber or a roadside bomb, said senior police officer Rao Anwar.
The bombing follows an attack on the home of a slain policemen that killed nine members of a pro-government militia on Wednesday, and a grenade attack on a cinema on Tuesday that killed 13.
Both attacks were in the northwestern city of Peshawar. Neither of those attacks was claimed by the Taliban.
But Pakistani Taliban spokesman Shahid claimed responsibility for the Thursday attack on the police bus in the southern city of Karachi saying it was in response for the killing of more than 20 militants in different jails.
The violence comes amid peace talks between government and Taliban-nominated representatives aimed at trying to end Pakistan's insurgency. Both sides are supposed to refrain from major attacks during the talks.
But many question whether the Taliban, who have repeatedly said they reject democracy and want Pakistan ruled according to a strict brand of Islamic law, will be able to strike a compromise with the government.
Others worry that there are too many militant groups in Pakistan to negotiate with. Several such groups, not included in the talks, have carried out bloody bombings of markets, churches, and mosques.
Writing by Katharine Houreld; Editing by Clarence Fernandez and Robert Birsel


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|Bethesda, Md.
|High School:
|St. Albans
|Environmental Science and Public Policy
|House Affiliation:
• 2013-14
Named to the ICSA Crew All-America team ... Also named All-NEISA second team crew ... Split time at crew in the B division boat that finished first with two wins, three second-place and two third-place finishes at the 39th Harry Anderson Trophy to help Harvard place second ... Served as crew at the 64th Nevins Trophy in the B division boat that finished third with two second-place finishes and helped the Crimson finish second overall ... As crew, finished in the top-seven in all but one race, highlighted by a win in the 31st Hood Trophy's finale, to finish second in the A division and help Harvard take second overall ... Competed at the Danmark Trophy as crew of the A division boat to aid the Crimson to a 13th-place finish ... Sailed as crew in the B division boat that finished second with two victories, a second-place finish and two third-place finishes to aid Harvard to second place overall at the Moody Trophy ... Helped the Crimson claim fourth at the Navy Fall Invite as crew of the B division boat ... Part of a quartet of sailors in the B division boat at the Sherman Hoyt Trophy where the Crimson finished 14th ... Competed as crew of the B division boat that earned four top-five finishes at the 73rd Erwin Schell Trophy ... Helped Harvard tie for first with an 11-3 record at the Hap Moore Trophy as crew ... Crewed a Harvard vessel at the 17th Southern New England Team Race ... Aided the Crimson's fifth-place finish at the 54th Jan T. Friis Trophy as crew ... As crew, helped Harvard to a ninth-place finish at the 33rd Lynne Marchiando Regatta ... Raced as crew at the 65th Fowle Trophy, New England Team Race Championship ... Crewed the Crimson's A vessel at the 84th Boston Dingy Cup Challenge and sailed to five top-three finishes, including a victory in the fifth race, to help Harvard place fifth overall ... As crew of the A division boat, helped Harvard finish ninth at the 69th Coast Guard Alumni Bowl, NEISA Dingy Championship to qualify for the national semifinals ... Served as crew in the A division boat at the ICSA Gill Dinghy Fleet Race National Championship, helping the Crimson qualify for the finals and place 18th overall.
• 2012-13
Served as crew in the A division boat in the St. Mary's Fall Interconference regatta ... Served as crew in the A division boat at the Moody Trophy.
Before Harvard
Lettered in rowing and cross country at St. Albans High School … Captained rowing team in 2011-12 … Named All-Met for rowing in 2011 and 2012 … Helped St. Albans win four consecutive Virginia State Rowing Championships … Contributed to a first-place finish in men's first varsity eight at the Stotesbury Cup regatta … Rowed to a second-place finish at the 2012 Scholastic Rowing Association National Championship as part of St. Albans' men's first varsity boat … Received 2012 Coach's Award for rowing … Member of the Cum Laude Society … Recipient of the Choral Music Award, History Prize Book Award and Princeton Club Book Award.


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Doctors, behavioral health experts and registered dietitians (food and nutrition experts who hold specific academic and professional certifications) work together to evaluate and treat eating disorders in children and adolescents at the Eating Disorders Program at Nemours, a comprehensive program aimed at addressing the many medical and emotional needs of children with eating disorders all in one place.
At Nemours, our program evaluates and treats eating disorders in children and adolescents, including anorexia nervosa, bulimia, binge eating disorder and female athlete triad (a condition brought on by over-exercise coupled with disordered eating).
Nemours/Alfred I. duPont Hospital for Children, Wilmington
Locations & Doctors
For Appointments: (302) 651-4200
- photo ID
- medical and pharmacy insurance cards
- preferred pharmacy name and phone number
- names and dosage of all medications, including over-the-counter medication, your child is currently taking
- guardianship and custody papers, if a legal guardian rather than a parent accompanies your child
Returning Patients
Returning Patients
- Patient Presents Without Legal Guardian (PDF)
English | Spanish
Note: A parent or legal guardian must be with a child for a first visit.
Resources for Patients & Families
- Insurance We Accept: See accepted insurance, listed by location.
- Pay Your Bill: Use online bill pay or send by mail.
- Financial Assistance: Get help with your child's health care expenses.
- MyNemours: Access your child's medical record online.
The Eating Disorders Program at Nemours/Alfred I. duPont Hospital for Children provides comprehensive, individualized treatment for eating disorders in children.
At the First Eating Disorder Evaluation
At your child's first meeting with our staff, we will perform a thorough physical exam. We may also perform other types of tests, such as blood tests or bone density tests, to help us determine the severity of any medical complications caused by the eating disorder and to start any appropriate treatments.
A psychological evaluation will take place to help us understand your child's body image and self-esteem issues, as well as any other emotional factors that may have contributed to the eating disorder. This assessment may be performed by our psychologists or take place at a location outside of Nemours, depending on your preference and guidance from your insurance carrier. Because many children with eating disorders often have co-existing conditions, such as obsessive-compulsive disorder, anxiety, or depression, we will take these factors into account as we create our treatment plan.
The final component of an initial evaluation is a nutritional assessment, in which a registered dietitian will interview both you and your child about the amount and quality of the food your child takes in. We will use this information to create an individualized recovery meal plan that focuses on healthy choices and seeks to dispel whatever myths your child may hold about certain foods, diets, and eating in general.
Our Approach to Treating Eating Disorders in Children
Our goal is to develop a personalized, family-based plan to help your child successfully fight back against an eating disorder and learn to forge a new, healthy relationship with food.
Treatment for eating disorders in children typically involves:
- Medical evaluation and management: Though it's most likely that we'll monitor your child's progress on an outpatient basis, we can, if medically necessary, provide inpatient care as well.
- Ongoing individual and family therapy: Long-term success rarely occurs without intensive counseling to address issues of low self-esteem, distorted body image, family tensions, or social concerns. We facilitate discussions about your child's self-imposed "food rules" and restrictions, and may even request that your child keep a food journal in which your child can safely describe his or her feelings about eating. We provide many opportunities for children and parents alike to learn how to communicate, cope, and heal.
- Nutrition education and counseling: Registered dietitians will help your child establish new patterns of thinking about and approaching food and will provide meal plans to slowly and steadily improve health and energy levels.
Overcoming eating disorders in children doesn't happen overnight. It takes hard work and commitment, not only on the part of your child but also your entire family. Even when your child's recovery is measured in baby steps, you can count on us to be with you every step of the way.


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There were 43 world records set at this year's controversial World Swimming Championships in Rome. One of them came courtesy of Australian Christian Sprenger, who swam the men's 200m breaststroke semi-final in a staggering 2:07.31.
Swift it may have been, but it still leaves Sprenger more than 25 seconds slower than the world record for the men's 200m freestyle - or front crawl - set by Germany's Paul Biedermann at the same championships. He finished in 1:42 flat. That means front crawl is roughly 20 per cent faster than breaststroke and this difference becomes more pronounced
over longer distances.
What holds true for the world's greatest swimmers also holds true for amateurs: breaststroke is the slowest of all swim strokes. Jodi Cossor, the Lead Bio-mechanist for British Swimming, explains: "With breaststroke, there is lots of acceleration and deceleration. It covers a much wider area of water than other strokes. With front crawl you are in a much more streamlined position, which helps to overcome drag, a swimmer's worst enemy. There is also greater wave drag in breaststroke; with front crawl there is more air time, with one arm always out of the water, meaning you can move a lot faster."
Breathe easy
Despite this, breaststroke remains the stroke of choice for many triathletes. Most likely, this is down to a greater feeling of safety offered by the stroke. Unlike front crawl, breaststroke offers plenty of surface vision and easier breathing opportunities. Many triathletes fear front crawl because it forces you to be face down in the water during the stroke, and this feeling of being submerged can lead to anxiety when you're new to the sport.
Morgan Williams is National Development Manager for the British Triathlon Federation and a level three triathlon coach. He stresses the importance of feeling at ease in the water before you tackle front crawl. "Water can be one of the most relaxed environments we experience," he says. "We all enjoy a soak in the bath, but increase the size to a pool, put in lane ropes, and it becomes far more intimidating, especially with an audience present."
Keep it simple
If you're afraid of the water, Williams says some simple exercises will help you overcome the fear of being face down in the pool. You should be aiming for complete relaxation and a flat position in the water, which is essential for reducing drag once you start swimming.
1. Start by floating on your back in the pool by forming a star shape and looking directly up.
2. Step two is to float on your front – again in a star-shape position – with your face in the water until you need to come up for air. Once you're comfortable having your face in the water, move on to the second phase of this exercise, which is to blow bubbles into the water to become used to exhaling underwater.
3. Of course, we're all different shapes and sizes so some may find floating easier than others. If you're struggling, use a leg float; most swimming pools have them.
4. Next, Williams suggests performing some push-and-glide exercises from the side of the pool. Place your hands and arms straight out in front of you, with your face in the water, and push out into the pool as far as possible until you need to breathe again.
5. Finally, try to supplement this push-and-glide exercise with four to six relaxed strokes, maintaining a flat position, again face down in the water.
Back to basics
6. Letting your arms slip through the easiest path in the water is a mistake many swimmers make, according to Williams. Instead you should "feel the water with your hand and arm and apply pressure to the water. This pressure should increase as you pull and then push the arm through to the end of the stroke at the hip."
7. Steve Cox, Head Coach at Middlesbrough Swimming Club, suggests the following drill to practise arm stroking. "Place a leg float between your legs and practise single-arm strokes," he says. "Extend one arm straight out and use the other to push through the water. Try to maintain only a slight bend in the arm as you swim. The arm and hand should be deep but should not cross the imaginary centre line of the body."
8. Williams says that another common error is incorrect leg movement. "All too often, triathletes develop a 'panic kick', where they kick their legs rapidly, often bending the knee in a similar motion to cycling," he says. "This results in an increase in drag and an increase in oxygen consumption by the leg muscles – the biggest muscles in the body – with the result that you'll rapidly feel out of breath and fatigued."
You can practise a more controlled kick by placing both your arms on a float and kicking slowly from the hip rather than the knee. "The kick should have minimal knee bend and your ankles should be relaxed," says Williams. "Over time your leg strength will improve."
Breathing Lessons
The art of breathing when swimming front crawl is the area that holds most fear for newcomers. "Lots of people panic when their face is in the water; they forget you can breathe out in the water," says Cox. "Many people try to breathe in and out when their head is out of the water, which means they don't take in quality breaths."
Swimmers performing the front crawl can breathe every second stroke on the same side or every third stroke on alternating sides. Purists might argue that breathing every third stroke creates a more balanced stroke, as it uses the left and right sides equally. But Williams says not to worry about this when you're learning: "Triathletes can breathe to one side every other stroke to start with. It ensures a regular flow of oxygen and reduces the tension associated with breathing."
9. Breathing needs to be in coordination with your arm stroke and body rotation. As you begin your stroke you should breathe out underwater, then rotate as part of your stroke and bring your mouth out to take in a nice relaxed breath. The non-breathing stroke should also include the body rotation.
By rotating, you will achieve a longer reach and become more streamlined.
(To appreciate the movement, imagine you were standing in front of a brick wall and reached out just with your arm, but couldn't quite touch it. But if you rotated at the hip, you could reach it.) Streamlining helps you achieve a better shape in the water and create less drag. To demonstrate this, push yourself out in the pool flat in the water and see how far you glide, then repeat this but push and glide on your side (rotated). You should feel less resistance from the water and you will travel further with the same effort.
Raise your sights
Triathletes also need to perfect their sighting skills. Cox says that getting into the habit of raising the head every five or six strokes is good practice for racing, particularly in open-water races, where it is all too easy to lose your bearings.
"Raise the chin just above the surface to sight during one stroke. Sighting can be done during a breathing or a non-breathing stroke, depending on the swimmer. To maintain a healthy rhythm a swimmer might, for example, take three strokes, breathing on the third, takenanother three strokes, breathing, then taking a sight stroke and repeating the cycle." Morgan Williams says: "For some it might be wiser to master basic front crawl before moving on to open-water skills such as sighting. In an open-water situation it is easier to sight on a large object or reference point beyond the buoys used for the race, for example a group of trees or an electricity pylon, as it will require less searching and can be spotted and remembered before the race." Be sure to make your reference point an object that will not move.
These tips should equip breaststrokers with the confidence and ability to progress to front crawl. "After about 600 metres of breaststroke, tiredness can really kick in," says Cox. "Once you've mastered front-crawl technique, you will find swimming so much easier. It's better to learn sooner rather than later. It's easier and significantly faster."
As for increasing the distance when you feel comfortable with the basic techniques of front crawl, he says: "You can only become swim-fit by swimming. Swimming can help your running or cycling, but the only way to be a fitter swimmer is to swim. Build your skill gradually by increasing the time and distance you swim each session. Once you have become confident over 200m of front crawl, start thinking about trying an open-water session if you're targeting a race that features an open-water swim."
One of the best – and easiest – ways to improve your front crawl is to seek a second opinion. "It's always good to get some advice from a trained eye," says Williams. "Go along to your local triathlon club and ask the swimming coach to assess your technique." You may find it tough in the beginning, but if you switch from breaststroke to front crawl, you should easily knock seconds from your swim time.
You can find your nearest tri club at www.britishtriathlon.org/clubs.