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Sunday, 30 September 2012
Half marathon PR, moving to Colorado and "going pro"
But in all honesty, we have been talking a lot about what it takes to make a "career" out of running? (OK OK - just hold back your urge to write "you're not fast enough!!") But more on that in a moment.
This morning did however feel ever so slightly like a day at the office. I set my alarm for 7:15 and left the house before SR and the kids were awake. He had agreed to watch them, partly because I was going to try to win a money prize. Partly because he is a great husband.
I drove about an hour and ten minutes north to Nærum
I love Sunday morning radio. There's nowhere you can be that isn't where you're meant to be. It's easy.
Finding myself at the Rundforbi Stadium in Nærum, taking one of the first parking spots, I had an hour and twenty minutes to warm up.
Last week when I said that all of my goal races were ultras, I lied. I just didn't know it at the time. I ran a half marathon tempo on Wednesday but took the next three days off of running. This is a HUGE taper in my world. I did it because my hip was still bothering me and I guess I can't get faster without that healing. You probably won't believe me, but I am starting to value rest as one of the most important parts of my training. Especially because it is an excuse to do yoga.
The race du jour was Griseløbet ("the pig run") half marathon. I needed to get in the top three in order to justify using my morning on this. I needed to bring home the bacon. Judging from last year's results, I would need to PR to pull this off. It is a sizeable half marathon with 138 women racing.
I estimated I could run a 1:30, if I was lucky, considering my previous PR was 1:33:10. Then again, I had also calculated I should be able to run two 41:30 10ks + 1.1k extra... if I had a really good day. That would give me about a 1:28. But that would require digging really deep. And my belly hurt and it was windy and I could find tons of excuses!!!
I saw May-Britt Hansen with Jesper Olsen (of World Run fame) and was glad to have some friends to talk to. Then I ran into a few people from our track club in Næstved.
When the gun went off, I ran immediately by the skinniest woman I have ever seen start right at the start line and took the lead for the females.
From the beginning, I located various packs of men I could run with. This would become critical on the headwind stretches.
The first 10k I managed in just under 41:30, so on schedule to get under 1:30. But it still felt too easy. I kept feeling like I could run faster but that my legs just wouldn't cooperate. I would have actually thought the course was short if it had not been measured by hand strictly by the DAF standards. Plus all of those runners around me with Garmins beeped whenever we hit the km markers.
There were some rolling hills and one pretty steep hill and it was fairly windy, but otherwise a fast and pretty route. Much to my happiness the last 1½ km were on trails and then onto the track. I had simply run a very sensible, consistent race and set a 5 minute PR with a time of 1:28:17. This was good enough for first place :).
I still look at that time and think --- where did that come from? And at the same time, I am getting way ahead of myself and wondering when a sub 3 hour marathon will be a reasonable goal. This half marathon time predicts a 3:06 marathon, or so SR just told me.
So what did I win? 800 kr. gift card to Løberen running store. With which I bought (on the spot) a running jacket, running pants, a sleaveless running top, winter running gloves for SR and me and Natti and then 125 kr. back in cash! Also a gift certificate for a hour's full body massage (can't wait)! And a nice water bottle & plaque. Wow. Danes have it all figured out when it comes to awarding athletes.
Moving to Colorado & "going pro"
We have all read it and believed it: find what you are passionate about and just do it! So earlier this week I said it. Maybe it was because I was reading Chrissie Wellington's (great) autobiography. "I want to run for a living". SR, amazingly, loved this idea. We talked about moving to Colorado and starting a a Haight-Ashbury of sorts for ultra runners, cross-country skiers, mountain and road bikers where we have a big house and people can come and stay for theme weeks. And of course we can write and blog all about it.
At the same time, we would train hard and try to get sponsors and try to win some money prizes (there are very few in trail running & triathlon) and live a bohemic, simple life. We even found the town: Fort Collins; CO. Why? They have a Family Med Residency program I like, a good hospital for SR, a Waldorf School for the kids, a Bikram Yoga studio (so there are back-up jobs if necessary! ;)), awesome mountain trails, tri and trail running clubs.
Now SR is telling me I have to write to Geoff Roes and try to get into the Ultra Race of Champions UROC next year and try for a cash prize there. I know it's crazy and naive and unrealistic - and that's what I love most about it!
20 comments:
- sea legs girl said...
And I'm not even manic! Or am I?
- 30 September 2012 at 18:25
- The Chapples said...
Maybe you are, maybe you're not. But it doesn't matter as long as you are healthy, happy, enjoying your kids, SR, and your life. And it sounds like you are. Be careful with that hip...remind yourself that you just love being out there even if there were no prizes or awards and you want to be in it for the long haul. Glad to hear you are resting more.
- 30 September 2012 at 18:38
- Stationary Runner said...
Do it! If you love it, and if SR is supportive, do you have anything to lose?
If you have theme weeks, you should have some for average runners (like me!) who would love to learn and get feedback from the elites (like you!)
- 30 September 2012 at 18:54
- May-Britt Hansen said...
- This comment has been removed by the author.
- 30 September 2012 at 19:05
- May-Britt Hansen said...
If SR supports it, I say Go for it. Always believe in your dreams :-) And once again congrats on a great race and a wonderful PR!
- 30 September 2012 at 19:08
- SteveQ said...
Well, you know I've always been a fan of daft plans; if the two of you would stop playing at running, you could be very good at it (but you might stop enjoying it). SR's 15:55 5K time equates to a 2:36 marathon, by the way, so tell him he should get on that right away.
- 30 September 2012 at 19:23
- Danni said...
My moderately cautious words of wisdom: follow your dream but don't give up your day job just yet :-)
My other words of wisdom: visit Montana when you move to Colorado. It's only about 15 hours north. This is close by Montana standards.
P.S. Congrats on the PR and win -- that must feel so awesome!
- 30 September 2012 at 21:54
- mmmonyka said...
I know the answer to your "where did that come from"" question! Your running has been going great in last months, it was no surprise.
Congrats on the win and PR!
Do you already take reservations for your Haight-Ashbury thing (what is Haight-Ashbury)? Put me down for a few days for every winter and then few days in summer.
If you do it, I swear I am going to go pro in triathlon (although I am locked here for the next two years, so afterwards) and so I do not starve I will come work for you and be a 24/7 babysitter. What do you say?
- 30 September 2012 at 22:48
- cherelli said...
LOVE Colorado, I will come visit and stay for sure :) Wicked HM PR - awesome!
- 1 October 2012 at 02:44
- Olga King said...
Fort Collins is the place we're moving in just under 7 years. Only we're be semi-retired, not pro:)
- 1 October 2012 at 03:28
- Alicia said...
That race sounds like so much fun, congratulations. And hmmm, 3:06, who do we know who has that as a PR?;)
One thing I don't understand about you is: you are obviously a good runner. You can get faster. And you are a scientist. So...WHY are you not doing some more logical training?? If you really want to get fast enough to start winning prizes on a regular basis, you can't keep up the whole randomly-run-as-much-as-you-can-all-the-time training plan. You said you have the Lore of Running, right? I beg you to read it and come up with a scientifically-sound training plan!
And you'd better do it soon, because I have a marathon in 3 weeks and I think a 3:18:37 is not out of the question:)
Fort Collins: Divesh and I were just there and liked it a lot. We'll definitely come visit!
- 1 October 2012 at 15:26
- sea legs girl said...
Stationary Runner - the theme weeks are absolutely for everyone.
I very much appreciate the fact that you consider me elite - maybe at the regional level, on a good day, if you ask the right person.
- 1 October 2012 at 19:53
- sea legs girl said...
Danni - I bet that is a gorgeous drive --- that might make the 15 hours more manageable. I would love to visit your home :).
- 1 October 2012 at 19:59
- sea legs girl said...
Mmmonyka. I have signed you up for the winter and a few summer days :). No cost of course if you babysit. We would LOVE to have you. Congrats on your triathlon win. YOU ARE AWESOME.
Haight Ashbury is the corner of the two streets Haight and Ashbury in San Francisco where lots of famous musicians and poets lived at the end of the 1960's. Lots of drugs and love.
- 1 October 2012 at 20:01
- sea legs girl said...
Olga - I did not know you guys were planning to move to Fort Collins. How cool is that? What a coincidence! We'll try to locate some prime running trails to take you on when you arrive :).
- 1 October 2012 at 20:02
- sea legs girl said...
Yay for marathon in 3 weeks!! Which one? I will be disppointed in you if you DON'T get under 3:18!! ... And Helen's PR is just begging to be broken!
As for logial training, I have actually been doing just that for a while now: three hard runs a week, never two days in a row. Either tempo, intervals or long run. Seems to be working. It is however very important (I believe) to contantly find ways to mix it up, push harder, cross train differently, try odd races. Otherwise you can get stuck. How's that for hard science :)?
I would love to talk to you in person about Fort Collins. Are we still on for the Alps this summer?
- 1 October 2012 at 20:12
- Alicia said...
Okay, that all sounds like a good start, but I'm sure I've read recent posts where you talk about doing a couple of marathon-length runs a week, and only leaving one easy day before a race. Even in this post, didn't you say you had 3 easy days before the race and that was a huge taper for you? Plus earlier you were talking about doing intervals at a speed where you feel like collapsing at the end of the workout--and that's NOT the pace that's best for improving. You really really really should read what some of the coaches have to say in Lore of Running. I think you could be a sub-3 marathoner next race if you put together a decent training schedule!
My marathon is Metro Health Grand Rapids (Michigan). I've never done it but it sounds perfect and I've heard good things about it. In putting together a training schedule for it, I read a mountain of training articles and several chapters of Lore of Running;)
Oh we are definitely still on for the Alps! At least I am, not sure if Divesh has decided. It's gone into my calendar...
- 1 October 2012 at 22:16
- mmmonyka said...
Sounds good to me! :)
I am going to loop up Fort Collins on a map then.
- 1 October 2012 at 22:39
- sea legs girl said...
Alicia, those marathon length runs are my long runs, coupled in a week either with a tempo or intervals. Ends ip being much less miles than previously for me. I don't have it all figured out though! Good luck in Grand Rapids; it's a great city!
- 3 October 2012 at 07:18
- Kirsten said...
Life is short - go for it Girl!!
- 3 October 2012 at 11:09


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Here's lookin at you Colorado. I just wrapped up this shoot for Copper Mountain Resort in Colorado, and last week they released their new branding and ad campaign featuring Fred McGilicutty, captain of the snow patrol at Copper Mountain. This billboard can currently be seen in Dallas and Kansas City. Wish I could be there to take pictures of the actual things. If you find yourself driving through Dallas or Kansas City, feel free to wave at Fred and tell him I said hi. I hear it's nice in KC this time of year.
I would like to wish you all a very Happy Thanksgiving. I feel especially thankful this year and I am very grateful for everyone who has taken the time to read my blog and take an interest in my work. See you on the slopes.
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Biking for Bright Futures
Use the form below to donate by credit card to the Bike For Boys & Girls Clubs ride to benefit the Boys & Girls Clubs of Dane County, on behalf of the following rider. To contribute via check, please download this form (Download Donation Form).
Rider Name: Brandon Johnson


text: When the thermometer drops into the single digits and we keep the house temps on the chilly side to help save energy, I'm sometimes stuck with cold feet in bed. I don't know about you, but if my feet are cold, I have an awfully hard time falling asleep. If my husband comes to bed after I do, I can't always cheat and warm my feet up on him. 🙂 Since I figured others might be in the same boat, I made up this list of winter foot warming ideas to help you keep your feet toasty, too.


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SCOTTSDALE, Ariz. (AP) – It's hard for Carlos Gonzalez to reflect too much on his forgettable 2012 season. The Colorado Rockies star is ready for a fresh start with a franchise counting on a new manager to turn things around fast in what appears to be a much-improved division.
So much has happened to Gonzalez since last fall. He got married and adopted his wife's young son. He traveled home to Venezuela to see family and friends. He did more commercials.
CarGo, as the left fielder is called, is eager this spring training to find a groove that will carry him through a consistent season and avoid another second-half fade.
"I never feel happy at the end of a year, especially last year," he said. "A lot of things went wrong, and that probably affected me in the second half, missing all the players. Of course it's hard to write a lineup when you don't have your best players out there."
Colorado played without shortstop Troy Tulowitzki, first baseman Todd Helton and outfielder Michael Cuddyer for key stretches – a big blow that forced the backups into regular playing time.
The ones who were healthy didn't come through when it mattered, and Gonzalez isn't afraid to point some of the blame at himself for underachieving and trying to do too much that he began pressing.
"Last year everything was miserable, and it was reflected in my numbers and how I played," Gonzalez said.
Also gearing up to play for Venezuela in the World Baseball Classic, Gonzalez hopes to improve his defense. He thought he should have thrown out more runners and held more runners last season. In addition, he spent the winter working on his speed, something he thinks will help his baserunning.
Playing in the WBC is a commitment Gonzalez said he and his countrymen feel obligated to, saying "it's one of those situations we can't say no."
For a guy who talked about the Rockies regaining their swagger this season, he sounds perfectly confident at this stage.
"I don't think we need practice – Venezuela doesn't need practice," he said with a grin.
Gonzalez received an $80 million, seven-year contract before the 2011 season, and his team began that year as an NL West favorite before a fourth-place division finish at 73-89. The Rockies then went a franchise-worst 64-98 last season and wound up at the bottom in the NL West.
"Cargo, the sky's the limit," new manager Walt Weiss said. "He's one of these guys that when he shows up at the yard, he can hit it further than anybody and he can throw it further than anybody. He's a rare, rare talent."
A first-time All-Star and Gold Glover last season, Gonzalez isn't only about individual honors. He is striving for much more at age 27, presumably with his best baseball years still ahead.
With Weiss making the jump from high school coach straight to major league manager to replace the departed Jim Tracy, Colorado's players appreciate a fresh approach and have discovered a newfound confidence.
They also know they must earn their positions with a new manager.
"It's a new beginning in every aspect," Gonzalez said. "This guy knows what everybody wants in this locker room, and we're all really excited to play for him and give him the best. … "When players have their jobs secure, everybody feels comfortable. We probably didn't work as hard as we should have."
While Gonzalez batted .303 last season with 22 home runs, 85 RBIs and 20 stolen bases in 135 games, he wasn't happy with his hitting down the stretch – .222 in August and .262 in September and early October. That came after a .351 May and .347 June.
He wound up batting .261 after the All-Star break with only five homers and 27 RBIs.
"I had special numbers at the end, but I don't show up to just put up numbers," he said.
These days, when Gonzalez leaves the field he can transform into his new role as family man – one he is embracing.
"It's been great," Gonzalez said. "Having my wife all the time around me, and her son, it's a new experience for us. We definitely enjoy it. We went back to Venezuela for a while, spent time with my family and her family, and so far it's been great. I love having her right next to me and supporting me in good moments and bad moments."
– By JANIE McCAULEY, AP Baseball Writer
(© Copyright 2013 The Associated Press. All Rights Reserved. This material may not be published, broadcast, rewritten or redistributed.)
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How Iran Could Help the United States
|PHOTO ESSAY: See Life in Iran through the lens of Arash Shiva.
You wouldn't know it from the aggressive language coming out of Washington, DC, and Tehran, but most Americans and Iranians would be better off if tensions between our countries were dramatically reduced.
The urgent interest of most Americans is getting U.S. troops out of Iraq. Iran has tremendous influence with Iraq's Maliki government—some analysts say even more than the U.S.—and could press the Iraqi government to more seriously pursue political compromises that would help stabilize the country and facilitate a U.S. withdrawal. But Iran is unlikely to fully use its influence in this way while the U.S. continues to threaten it with military force, wide-ranging sanctions, and regime change.
Likewise, most Iranians want their government to focus on economic development, improving job opportunities, and relaxing restrictions on civil liberties. But these domestic reforms are unlikely to progress much in the current atmosphere of confrontation, in which Iranians are pressed to unite against foreign threats, and domestic critics of the government are marginalized, or worse, as the witting or unwitting agents of a hostile foreign power.
Iran could do more than help stabilize Iraq and facilitate the withdrawal of U.S. troops. Iran also has significant influence with the Hamas movement in Palestine and the Hezbollah movement in Lebanon, which are at loggerheads with the U.S.-backed Palestinian Authority and the U.S.-backed Lebanese government, respectively. Regardless of what we think of these movements, they have significant popular support and are unlikely to simply disappear. The conflicts they are part of are a significant source of violence and instability in the region. Iran could use its influence with these movements to press them to abandon the use of violence and focus on nonviolent political activity.
Do these claims about how Iran could work with the U.S. seem far-fetched? Iran offered in a 2003 diplomatic initiative to do all these things. But the Bush administration rejected the initiative out of hand. Iran cooperated with the U.S. to overthrow the Taliban regime in Afghanistan; its reward for this cooperation was being named part of the "axis of evil."
Americans also want greater emphasis on diplomacy. A recent USA Today/Gallup Poll found that, by a margin of 73 percent to 18 percent, Americans favor economic and diplomatic efforts over military action.
By setting preconditions for diplomacy that Iran will almost certainly not meet, the Bush administration is making real diplomacy impossible.
It is risky to wait for the next administration to take office to resolve this issue. The Bush administration still has nine months left. During that time, if a climate of confrontation between the U.S. and Iran continues, small incidents could spiral out of control and we could find ourselves involved in yet another war. Or, as some predict, the administration could order air strikes against Iran, unleashing a cycle of retaliation whose end is hard to see.
The Bush administration has shown that it can be responsive to sustained congressional pressure, which in turn results from public pressure. The congressionally appointed, bipartisan Iraq Study Group unanimously recommended talks with Iran. In response, the Bush administration began limited talks with Iran concerning Iraq, which the Iraqi government says have been useful. These talks should be expanded to include all issues in dispute between the two countries. If members of Congress hear consistently from their constituents that a "surge" of U.S. diplomacy is needed, not a bombing campaign, U.S. policy could change, even before the next election.
|Robert Naiman wrote this article as part of A Just Foreign Policy, the Summer 2008 issue of YES! Magazine. Robert Naiman is national coordinator at Just Foreign Policy, which supports a multilateral approach to foreign affairs.


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Sleep disorders are highly prevalent across all age groups but often remain undiagnosed and untreated, resulting in significant health consequences. To overcome an inadequacy of available curricula and learner and instructor time constraints, this study sought to determine if an online sleep medicine curriculum would achieve equivalent learner outcomes when compared with traditional, classroom-based, face-to-face instruction at equivalent costs.
Medical students rotating on a required clinical clerkship received instruction in 4 core clinical sleep-medicine competency domains in 1 of 2 delivery formats: a single 2.5-hour face-to-face workshop or 4 asynchronous e-learning modules. Immediate learning outcomes were assessed in a subsequent clerkship using a multiple-choice examination and standardized patient station, with long-term outcomes assessed through analysis of students' patient write-ups for inclusion of sleep complaints and diagnoses before and after the intervention. Instructional costs by delivery format were tracked. Descriptive and inferential statistical analyses compared learning outcomes and costs by instructional delivery method (face-to-face versus e-learning).
Face-to-face learners, compared with online learners, were more satisfied with instruction. Learning outcomes (i.e., multiple-choice examination, standardized patient encounter, patient write-up), as measured by short-term and long-term assessments, were roughly equivalent. Design, delivery, and learner-assessment costs by format were equivalent at the end of 1 year, due to higher ongoing teaching costs associated with face-to-face learning offsetting online development and delivery costs.
Because short-term and long-term learner performance outcomes were roughly equivalent, based on delivery method, the cost effectiveness of online learning is an economically and educationally viable instruction platform for clinical clerkships.
Bandla H; Franco RA; Simpson D; Brennan K; McKanry J; Bragg D. Assessing learning outcomes and cost effectiveness of an online sleep curriculum for medical students. J Clin Sleep Med 2012;8(4):439-443.
Sleep disorders are highly prevalent in the general population across all age groups1,2 and can result in significant multiorgan dysfunction, with serious health consequences.3,4 If diagnosed early and appropriately, most sleep disorders are treatable.5 However, despite the prevalence of sleep disorders and the relationship of these disorders to underlying medical conditions, physician performance on sleep-related knowledge or skills assessments, from medical students through practicing primary care physicians, is poor at best.6,7 As a result, many sleep disorders are undiagnosed in children and in adults.8–10 Underdiagnosis of sleep disorders has been historically attributed to the limited inclusion of sleep medicine in medical school curricula. A 1978 survey by the American Sleep Disorders Association showed that 46% of medical schools provided no education in sleep medicine.11 Approximately 10 years later, a survey by the National Commission on Sleep Disorders Research reported that, despite some improvement in time spent teaching about sleep, at least 37% of medical schools continued to provide minimal sleep medicine education.12 Ongoing concerns of government agencies and other professional groups about the paucity of sleep disorders-related medical education resulted in several strategies to increase sleep medicine education, including formation of a special task force of American Sleep Disorders Association on medical education in sleep and sleep disorders13 and the Sleep Academic Award Program of the National Commission on Sleep Disorders Research.14 Although the Sleep Academic Awardees have developed curricula models and have successfully implemented sleep education in their respective institutions, incorporating sleep medicine into the curricula of medical schools remains difficult, due to the inadequacy of curriculum, and time constraints of faculty and learners, and the limited availability of qualified physician-sleep educators.
Current Knowledge/Study Rationale: Medical students receive limited education in the rapidly expanding science of sleep medicine sleep due to curricular and faculty time constraints and physician-teacher knowledge gaps. The aim of the study is to determine the cost and educational effectiveness of on-line sleep medicine curriculum.
Study Impact: An online sleep medicine curriculum is educationally effective. In the long-term on-line instruction addresses curriculum time and sleep medicine expert availability constraints providing a cost-effective solution to advance medical student sleep medicine education.
Delivery of instruction over the Internet, including the use of online courses and learning-management systems, has been used to enhance access to content designed by experts in particular topic areas and to address inadequacies in the curriculum and time limitations of the teacher and learner. The results of a comprehensive meta-analysis on the effectiveness of Internet-based learning in the health professions found that the effects of Internet delivery of instruction were equivalent to those using traditional instruction methods.15 However, the authors of this review reported that few studies that compared Internet-based with traditional instruction also assessed the learners' skills (< 16%) or behaviors and patient effects (< 8%); the review did not look at the cost of Internet-based compared to traditional instruction. Thus, the literature provides limited guidance to assist specialty educators whose clinical content is important but must decide if it is cost effective to deliver instruction online.
Therefore this study sought to address the issues related to curriculum content, learner and instructor time constraints, and the availability of experts by developing and evaluating an online sleep medicine curriculum. The evaluation included the short- and long-term performance-based learner outcomes and the costs associated with developing and implementing the online sleep medicine curriculum, as well as comparing these results with those of a traditional face-to-face workshop.
Four competencies previously identified by Strohl et al.16 as core knowledge and skills for medical education in sleep medicine served as the common curriculum content for third-year medical students and focused on the students' ability to (1) articulate the putative nature of sleep medicine; (2) identify common sleep disorders with associated signs and symptoms; (3) perform a sleep history; and (4) manage common sleep disorders to improve sleep, reduce sleepiness, or both. Four instructional modules were developed with the competencies threaded across each: (1) sleep physiology and chronobiology, (2) sleep disordered breathing, (3) hypersomnias (excessive daytime sleepiness), and (4) parasomnias.
Specific objectives for each module were outlined. The face-to-face and e-learning modules were then developed in parallel to ensure concordance between formats. The learning modules were then pilot tested and revised based on feedback from fourth-year medical students who were completing an ambulatory-medicine rotation; the modules were modified as needed to enhance clarity and education impact. The final versions of both formats were then implemented. A PowerPoint presentation (Office 2003, Version 11, Microsoft, Redmond, WA) was the primary instruction method for both delivery formats, and each learning point was explicitly linked to the objectives. Content was drawn from a variety of resources, including sleep medicine textbooks, journal review articles, and existing electronic learning materials. The key objectives were further enhanced through incorporation of case scenarios and video clips. The online modules were finalized using Microsoft Producer (Producer 2003Microsoft) to support incorporation of video clips, images, and oral narration.17 The modules were posted on the Medical College of Wisconsin education website, ANGEL, (A New Global Environment for Learning) e-learning platform for courses and course evaluation for medical students.
All third-year medical students rotating on the required pediatrics clerkship from July1, 2005, to June 30, 2006, participated. The students were alternately assigned to the face-to-face or e-learning delivery format, with a balanced number participating in each format through the year. Students, per institutional review board-approved protocol, were informed that their participation and test results would not be included in their clerkship evaluation.
Prior to completion of the instruction, all students completed the online multiple-choice examination. At the end of the rotation, students also participated in a post-instruction standardized patient interaction that was focused on sleep and incorporated into an objective structured clinical examination (OSCE).
Students assigned to the face-to-face workshop met on a single occasion during the rotation for 2.5 hours. Two physician-sleep medicine educators served as the workshop instructors, providing the live narrative for the PowerPoint slides and interactive discussion throughout the workshop. No enduring materials were distributed.
The e-learning group was given access to the sleep-education modules beginning on the first day of the rotation after completing the multiple-choice pre-intervention test. They were encouraged to complete the modules by the end of the rotation. Faculty then audited the students' write-ups of results obtained through the patient history and physical examination. Audits also included sleep content for those students who then participated in an ambulatory medicine rotation after they completed the pediatrics rotation.
The Kirkpatrick 4-stage training-evaluation model18 was used to frame instrumentation decisions at 3 levels: (1) satisfaction or reaction related to instruction, (2) learning, and (3) application or transfer of behavior to practice. Learner satisfaction (Level 1) was assessed for both e-learning and face-to-face formats, with evaluation survey items focused on clarity of objectives, organization, effectiveness of instruction, and impact on learning. The survey rating scales and the number of questions were not identical (due to different delivery formats), but similar items were grouped into Effective Instruction and Apply Knowledge, with the response data transformed to create equivalent scales (1 = positive).
Forty-seven multiple-choice questions were developed to assess key objectives (Level 2) per a test blueprint composed of core instruction domains. These questions were tested with 134 fourth-year students who had no prior exposure to a sleep medicine curriculum. Using the item statistics, the most effective questions were retained to appropriately sample the content blueprint, resulting in a 20-item multiple-choice test that was administered before and after the instructional intervention. All students completed the online multiple-choice test on the first day of the rotation (pre-intervention test) and again within 2 weeks of completing the education and before they completed the clerkship (post-intervention test). The multiple-choice post-intervention test was locked, only appearing once the learner had viewed all 4 modules (e-learning group) or after the workshop (face-to-face group). The post-intervention test could be opened only once and was timed to lock out at 30 minutes.
A standardized patient case was developed to highlight students' sleep-specific history-gathering skills and was included in the required end-of-clerkship OSCE (Levels 2-3). The patient scenario involved a grade-school–aged child with school-performance issues. The child was accompanied by a parent, who was trained to ask the medical student whether the child's sleep disturbances, which the parent had observed, could be the cause of the child's inattention at school. The medical student's performance was rated using a checklist focused on sleep history—including sleep disordered breathing, sleepiness, and sleep quality and quantity—along checklist items for a focused physical examination.
Assessing the students' learning retention and transfer and application of sleep medicine knowledge to patient care (Level 3) required history-and-physical write-ups for approximately 25% of the pediatric clerkship students who went on to complete a required ambulatory medicine rotation during the study period (2-12 months after completion of the sleep medicine education). A history-and-physical sleep-audit coding sheet, designed to assess students' long-term knowledge retention and transfer of knowledge to patient care, was developed using validated screening history mnemonics such as BEARS19 (bedtime issues, excessive daytime sleepiness, awakenings during the night, regularity and duration of sleep, snoring) and ISNORED6 (insomnia, snoring and sleep quality, not breathing, older or obese, restorative or refreshing sleep, excessive day time sleepiness, drugs).
As part of her or his ambulatory-medicine rotation, each student was required to complete 4 write-ups. These de-identified patient write-ups were audited for content regarding sleep disorders and sleep history. An audit form was used to score the presence or inclusion of sleep-related complaints and incorporation of a sleep-related assessment and care plan. The audit form—which used a checklist structure to record the presence or absence of sleep-related details in the history of present illness, review of systems, or past medical history (1 point)—and the presence of sleep-specific details in the assessment and plan (1 point) resulted in a maximum of 2 points per write-up and a total maximum score of 8 points per student (4 write-ups × 2 points).
Audit-coding consistency was assessed by 2 physicians, who independently coded a common sample of the history and physical examination to determine concordance (Pearson correlation, 0.6). The coded data from the audit sheets were transferred to an Excel spreadsheet (Microsoft) for analysis, with notations made regarding face-to-face or e-learning instruction format, to enable comparison of findings by delivery method.
Time logs submitted by physician authors and educators from project commencement to project completion provided longitudinal time records associated with curriculum development and revisions, including supplementary materials, production of the face-to-face and on-line education models, and face-to-face teaching time. Faculty costs, based on hours invested throughout the project, were calculated using the most recent Association of America Medical Colleges Faculty Database Report,20 so that data would be generalizable to other medical schools. Staff costs were calculated based on actual salaries, including fringe benefits; the college's Office of Human Resources established these salaries through a comparative analysis with similar positions nationally. Supplies and expenses were tracked using the college's internal budgeting and purchase-order system (e.g., CD-ROMs, duplication or materials, video production) during the study period by method.
Student performance on the pre-intervention and post-intervention multiple-choice tests were compared based on the learning methods (e-learning vs face-to-face) using a repeated-measures analysis of variance (SPSS for Windows, version IBM, Chicago, IL). Audit data sets from the standardized-patient OSCE and patient notes were analyzed by the student t-test comparing face-to-face and e-learning groups.
Results are reported by Kirkpatrick evaluation model level, each with a specific sample size, because sample size varied by instrument due to the longitudinal nature of the data collection process (see Figure 1).
Diagram outlining the number (n) of students enrolled in Face to Face vs Online and the results of three levels of learning outcomes
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Evaluations were submitted by 173 students prior to the end of the pediatric clerkship, with slightly more students completing their instruction via online learning (n = 111) versus the face-to-face format (n = 62) due to the students' rotation schedules. The face-to-face learners rated instruction effectiveness (mean ± SD) (1.73 ± 0.80; p < 0.01) and application of sleep knowledge (1.77 ± 0.89; p < 0.05) more positively, compared with the online learners (instruction effectiveness: 2.12 ± 0.55; application of sleep knowledge: 2.04 ± 0.54) using a 5-point rating scale, with 1 being the most positive.
Data from the pre-intervention and post-intervention multiple-choice sleep medicine examination was available for 207 students: 100 face-to-face learners and 107 online learners. Overall, student performance on the multiple-choice examination revealed a significant pre-intervention-to-post-intervention increase from 53% to 73%. Performance increased significantly by group: face-to-face learners' performance increased by 16% (from 52% pre-intervention to 68% post-intervention) and on-line learners' performance increased by 22% (from 55% pre-intervention to 77% post-intervention) (p < 0.001, effect size [partial eta2] = 0.59).
Students' performance data from the results of the patient history and physical examination were available from the pediatric end-of-rotation OSCEs for 190 students (93 face-to-face, 97 online) and were reported as the number of checklist items completed (maximum 35). No significant differences in OSCE performance were obtained by group: face-to-face learners 23.3 (SD 3.3), on-line learners 23.9 (SD 3.1).
Fifty-eight students who completed the pediatric sleep medicine education enrolled in the ambulatory-medicine rotation during the study period; write-ups were available for audits from all of these students. No significant difference was found using t-test analysis (p = 0.083) by learner group: the mean write-up score of the 32 face-to-face learners was 0.89 (SD = 1.28), the mean score of the 26 on-line learners (n = 26) was 0.92 (SD = 1.02), and the standard error of the mean was 0.2 for both groups.
A comparison of the costs of curriculum design and delivery, based upon delivery method, revealed that the development costs for physician authors were roughly equivalent (see Table 1). However, the educator-related costs associated with on-line curriculum design added an additional 160 hours to the costs during the first year. Total first-year development and instruction-delivery costs were equivalent: additional physician hours were required for the repeated delivery of the face-to-face curriculum ($21,640) and additional educator costs were required for support of on-going e-learning ($21,752).
First-year development and delivery costs of a sleep medicine curriculum for third-year medical students
The primary objective of this study was to determine the cost and learning effectiveness of online education compared with traditional face-to-face instruction, which is repeated with each clerkship rotation. This study demonstrates that, although online delivery requires a start-up cost comparable to that of traditional face-to-face instruction during the initial implementation year, these costs are offset when the curriculum is incorporated in a required clinical rotation because of the increased costs associated with the need to repeatedly present the same material throughout the year with the face-to-face instruction. Costs associated with online instruction after initial development are minimal, whereas physician delivery of face-to-face instruction is ongoing.
Learner satisfaction for the students who completed the face-to-face instruction was higher, but learner performance was equivalent between groups or was slightly better for online learners. Student satisfaction may be the result of the "absent instructor" phenomenon common with the non-moderated online format. Students in the face-to-face group were able to directly interact, to ask questions specific to their learning needs, and to have personal contact with sleep medicine physicians.
Study conclusions may be limited by several factors. (1) Student exposure to sleep medicine-related patients during the clinical portions of their clerkships (per clinical experience log data recorded by students through their third-year clerkships) shows minimal sleep-related patient exposure. (2) The number of students who completed write-ups of the results of their patients' histories and physical examinations was limited. This was due to the time lag between the focused sleep education and the collection of the write-ups during the ambulatory-medicine rotation. Unfortunately, this could not be controlled by the authors; because there were no significant differences between face-to-face and on-line learners, further analysis was not preformed. (3) An inherent deficiency is associated with the use of the log-based medical records of clinical encounters as a valid measure of transfer of knowledge. (4) The study was performed in a private medical school that is located in the upper Midwest and is attended by students who are demographically representative of all US students; hence, additional studies may be needed to determine the generalizability of our findings to students from medical schools in other locations and those in public institutions.
Cognizant of these limitations, this study does demonstrate the cost effectiveness of online learning as an economically and educationally viable instruction platform for clinical clerkships.
This was not an industry supported study. The authors have indicated no financial conflicts of interest.
The authors gratefully acknowledge Paola Palma Sisto, M.D., Clerkship Director, Department of Pediatrics, Medical College of Wisconsin, and Ann Maguire, M.D., Clerkship Director, Department of Internal Medicine, Medical College of Wisconsin, for their cooperation and support. We also thank all the students for their dedicated participation in this study.
This project was partially supported by an education research award from American Sleep Medicine Foundation (Grant #25-ER-04).
National Sleep Foundation. 2008 Sleep in America Poll: Sleep, performance and the work place. 2008 3 3 Accessed on: April 6, 2011Available at http://www.sleepfoundation.org/article/sleep-america-polls/2008-sleep-performance-and-the-workplace.
Young T, Paulta M, Dempsey J, Weber S, Badr S, authors. The occurrence of sleep-disordered breathing among middle-aged adults. N Engl J Med. 1993;328:1230–35. [PubMed]
Punjabi NM, Caffo BS, Goodwin JL, et al., authors. Sleep-disordered breathing and mortality: a prospective cohort study. PLoS Med. 2009;6:e1000132[PubMed Central][PubMed]
Gozal D, author. Sleep, sleep disorders and inflammation in children. Sleep Med. 2009;10:S12–6. [PubMed]
Wei JL, Bond J, Mayo MS, Smith HJ, Reese M, Weatherly RA, authors. Improved behavior and sleep after adenotonsillectomy in children with sleep-disordered breathing: long-term follow-up. Arch Otolaryngol Head Neck Surg. 2009;135:642–6. [PubMed]
Haponik EF, Frye AW, Richards B, et al., authors. Sleep history is neglected diagnostic information. Challenges for primary care physicians. J Gen Intern Med. 1996;11:759–61. [PubMed]
Rosen RC, Zozula R, Jahn EG, Carson JL, Raymond R, authors. Low rates of recognition of sleep disorders in primary care: comparison of a community-based versus clinical academic setting. Sleep Med. 2001;2:47–55. [PubMed]
Silverberg DS, Oksenberg A, Iaina A, authors. Sleep related breathing disorders are common contributing factors to the production of essential hypertension but are neglected, underdiagnosed, and undertreated. Am J Hypertens. 1997;10:1319–25. [PubMed]
Ram S, Seirawan H, Kumar SK, Clark GT, authors. Prevalence and impact of sleep disorders and sleep habits in the United States. Sleep Breath. 2010;14:63–70. [PubMed]
Mindell JA, Moline ML, Zendell S, Brown L, Fry J, authors. Pediatricians and sleep disorders: training and practice. Pediatrics. 1994;94:194–200. [PubMed]
Orr WC, Stahl ML, Dement WC, Reddington D, authors. Physician education in sleep disorders. J Med Educ. 1980;55:367–9. [PubMed]
Rosen RC, Rosekind M, Rosevear C, Cole WE, Dement WC, authors. Physician education in sleep and sleep disorders: a national survey of US medical schools. Sleep. 1993;16:249–54. [PubMed]
Rosen R, Mahowald M, Chesson A, et al., authors. The Taskforce 2000 survey on medical education in sleep and sleep disorders. Sleep. 1998;21:235–8. [PubMed]
Owens J, author. Introduction to special section: NIH Sleep Academic Award program. Sleep Med. 2005;6:45–6. [PubMed]
Cook DA, Levinson AJ, Garside S, Dupras DM, Erwin PJ, Montori VM, authors. Internet-based learning in the health professions. JAMA. 2008;300:1181–96. [PubMed]
Strohl KP, Veasey S, Harding S, et al., authors. Competency-based goals for sleep and chronobiology in undergraduate medical education. Sleep. 2003;26:333–6. [PubMed]
Mattheos N, Nattestad A, Attstrom R, authors. Local CD-ROM in interaction with HTML documents over the Internet. Eur J Dent Educ. 2000;4:124–7. [PubMed]
Kirkpatrick D, author. Evaluating training programs: the four levels. 1998. San Francisco, CA: Berrett-Koehler Publishers;
Owens JA, Dalzell V, authors. Use of the 'BEARS' sleep screening tool in a pediatric residents' continuity clinic: a pilot study. Sleep Med. 2005;6:63–9. [PubMed]
Association of American Medical Colleges. Report on Medical School Faculty Salaries: 2001-2002. 2003. Washington, DC: AAMC;


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Yesterday, I decided to bite the bullet and install Sims 2 on the new computer. Done. It's all set-up and good to go.
The best thing about Sims 2 (once you've waited hours upon hours for Origin to dl it and install it) - the fact you don't need Origin anymore!! Not for this - don't even need a cd in the drive! Hoorah!! Too bad that isn't the case for Sims 3 and Sims 4. Sure wish it were.


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Duke University has studied the mating habits of peacocks to find out the logic behind why males make a noise called a "hoot dash" before they, you know, do it. And the reason turns out to be pretty funny: The best way for a dude peacock to attract a lady peacock is to first fornicate with another peacock and make the honking call.
Duke researchers tested the logic by playing some peacock trickery. And by that I mean they played the hoot dash over a loud speaker and all the lady peacocks went wild. Guy peacocks have really evolved in a way that helps them get as much peacock tail as possible. [Behaviour via PopSci]


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Making up for declining property-tax revenues and finding room for a long-awaited employee raise top Alachua County's list of challenges as its staff prepares a tentative budget for the next fiscal year.
Making up for declining property-tax revenues and finding room for a long-awaited employee raise top Alachua County's list of challenges as its staff prepares a tentative budget for the next fiscal year.
Although the Alachua County Commission has the final say on the budget, its staff must first evaluate various departments' financing to determine what cuts can be made. But the county is already running on a lean budget after years of cuts.
"After four years of declining revenues and budget cuts, obviously facing additional cuts is difficult," said Steve Lachnicht, growth management director and interim budget director for the county.
Staff will present a budget proposal for fiscal year 2013-14 to the County Commission in July. To prepare, employees are working on a continuation budget that would, if approved, maintain the county's fiscal year 2012-13 revenue levels by raising the millage rates for the general fund and municipal services taxing units to make up for the anticipated declines in funding, acting County Manager Rick Drummond said.
The county tentatively expects a 2 percent decline in taxable property values for the next fiscal year, which would result in a related revenue reduction if the commission decides to maintain the current millage rate of almost 8.6 mills. It maintained that rate this fiscal year.
Although the housing market is trending upward, there is usually a two-year delay before the county's taxable property values reflect that improvement, Drummond said. Under the continuation budget, the general-fund millage rate would increase to about 9 mills.
One mill is equal to one dollar of tax for every $1,000 of taxable value.
Commissioners Charles "Chuck" Chestnut IV and Lee Pinkoson both said they would be uncomfortable increasing the millage rate to 9 mills because of the impact it would have on local taxpayers.
"Well, we're still not out of the woods as far as the economic situation, and I think we need to be sensitive to that," Pinkoson said.
The county's gas-tax fund, which pays for road improvements and some Regional Transit System needs, also continues to dwindle, according to a county budget presentation given earlier this month. Gas-tax revenues have declined 25.6 percent since 2009 while expenditures have dropped only 6.5 percent in the same time frame.
The projection for fiscal year 2013-14 puts the county about $700,000 in the hole unless it dramatically reduces its expenditures, Drummond said.
If the commission approves the continuation budget, the county would need to make cuts only to cover a 5 percent raise for county employees, he said. If commissioners decide to maintain the current millage rate, a reduction of more than 6 percent to the general fund operating budget would be necessary.
If such a large cut is necessary, a raise won't be possible, Drummond said. Plus, any cut in the 2 percent range likely will affect county programs, Drummond said.
A 5 percent raise would cost $2.1 million for the commission's employees alone, along with another $2.3 million for Sheriff's Office employees and additional money for the staff of other constitutional officers, according to the county budget presentation.
Drummond proposed a smaller raise for employees last year, but the commission chose not to implement it. It did maintain the property tax rate, however, to give taxpayers a break during tough economic times.
"I see the work that our employees do on behalf of the residents and property owners of the county ... and it's work that the private sector isn't going to do," he said.
He said he thinks it's time to show employees they are valued, not just as workers but to the local economy. However, he isn't sure if the county will be able to include a raise in its final budget. County workers are in the midst of their sixth-straight year without a cost-of-living increase.
Chestnut agreed the employees need a raise but said he won't know whether one is feasible until later in the budget process. It comes down to whether the county can afford it, he said.
"I've got to be fair to the county employees, and I also have to be fair to the taxpayers," he said.
Pinkoson said he hopes to do something to show the employees that the commission values their work, whether via a raise or a one-time salary adjustment for fiscal year 2013-14.
"In a perfect scenario, it'd be great if we could somehow find some money for the employees, and that's one of my objectives as we go forward," he said.
Lachnicht pointed out it could be tough for some departments to make room for a 5 percent raise in their budgets, especially for sectors like growth management that have budgets which primarily fund personnel rather than non-employee expenses. The growth management department has already eliminated its consulting-fee funding entirely and trimmed its advertising allowance, so it gets harder each year to find more things to cut.
In addition to addressing declining property-tax revenue, the county must also find new ways to fund recurring expenses that it covered this fiscal year with one-time money, such as its use of $3.3 million from CHOICES, a voter-approved program that assists uninsured but employed county residents in accessing health services, to pay for an increase in its Medicaid payments to the state.
Pinkoson said handling the county's continuing Medicaid expenses will be the biggest budget issue.
The Sun previously reported the county would need to make up for about $3.4 million in the fiscal year 2013-14 budget in order to pay for the ongoing expenses it covered with one-time money this fiscal year.
Although finding new ways to fund those expenses will be challenging, Drummond said the commission was prepared for it.
"The County Commission consciously made that decision," he said.
Chestnut said he will not support using one-time money for ongoing costs for the new budget. He plans to fund recurring costs with recurring revenues.
"The previous County Commission kicked this can down the road," Chestnut said. "If they'd have dealt with that, I do believe we'd probably be in a much better situation this year. But you know, it is what it is and we have to deal with it."
Contact Morgan Watkins at 338-3104 or firstname.lastname@example.com.


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First built in 1981 and named after Larry Striplin, Jr., a 1951 graduate, all-star athlete and Birmingham-Southern Sports Hall of Fame inductee, Striplin Field has a seating capacity of 1,000. Dimensions of the field are 321 feet to right field, 324 to left, 365 in the alleys and 390 to center.
Considered to be one of the finest baseball complexes even before the renovations, Scrushy-Striplin Field boasts some of the finest student-athlete accommodations in the nation.
A new clubhouse was added, which houses the players' locker room, showers and laundry facilities.
As part of the renovations, the old players' locker room was converted into a weight room and training room facility. Several additions were also made to the exterior of the facility. A new covered and lighted batting cage was built, and a new sprinkler system was installed. Fans were treated to a new scoreboard as well. With the financial support from Larry Striplin, a new outfield fence was built in the fall of 1999.
The BSC baseball team has access to outstanding facilities for strength and conditioning. The clubhouse houses a weight room well fit for in-season lifting. Having a weight room so close allows the players to go directly from the field to a lifting session, or vice versa. In addition, a new $1 million weight room located in Bill Battle Coliseum opened in 2006, featuring Hammer Strength weights and machines, and the Striplin Fitness and Recreation Center has an indoor running track and double gymnasium for practices during inclement weather.
BSC players are provided with workout routines which are modified every six weeks. The change in routines is designed to build basic muscular strength, increase power and maintain fitness. Workouts focus on three main areas, increasing strength, building a strong core and increasing agility. The weight program designed especially for BSC players and strength and agility workouts are similar to those used at the Major League Baseball level.
The BSC philosophy is that the player will determine how good he wants to be. At the collegiate level a player cannot soley rely on athleticism and instinct. We believe that by developing the body, an athlete is further enabled to develop skill. Our players will lift during the fall and spring seasons. However, in order to build strength consistently, a player must make a commitment to working hard in the off-season. BSC will provide our players with the tools to become stronger and more fit athletes (in the forms of facilites, work out programs, etc.) and we ask that they make the choice to better themselves.


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Discounts are limited to one per customer and may not be combined with any other offer. Discount amount applies to merchandise total only and cannot be applied toward Smart Apps, clearance items, setup or shipping charges, previous orders or invoice payments. HRdirect reserves the right to make substitutions of equal or greater value for gifts.
Poster Guard® Compliance Protection offers 365 days of hassle-free labor law posting compliance. We get your business up to date with all required federal, California state and local labor law postings for general-industry compliance, and then we keep it that way. Guaranteed. It's that simple.
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As the Federal minimum wage remains unchanged, more states step up with increases of their own. In the absence of any movement at the federal level in the last nine years, more than 60 percent of states have bumped up their minimum wages. LEARN MORE >


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Happy Thanksgiving from our family in Austin, TX. To celebrate, I'm sharing a recipe for the soup we make every year — Turkey Poblano Soup.
Turkey Poblano Soup
Great way to use left over turkey.
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Servings: 4
- 1 poblano pepper
- 4 corn tortillas 5 or 6 inches across, chopped
- 2 tablespoons flour
- 1/2 teaspoon chili powder
- 3/4 teaspoon ground cumin
- 1/8 to 1/2 teaspoon salt**
- 1/2 teaspoon pepper
- 2 tablespoons vegetable oil
- 1/2 cup chopped onions
- 1 clove garlic finally
- 2 tablespoons butter
- 3 cups chicken broth you can use low sodium or regular and adjust salt
- 1/2 cup half-and-half or 1/4 each milk and cream
- 1-2 cups chopped cooked turkey
- Shredded Monterey jack or shredded Mexican style cheese
- Wash the poblano and remove stems and seeds. Broil about 5 inches from heat or until blistered and soft. Quickly put in a zipper bag then seal and let cool. Remove from bag, peel of the skin and chop to make ½ cup.
- Combine chopped tortillas, flour, chili powder, cumin, 1/8 teaspoon salt, and pepper in bowl of a food processor and process until mixture is the consistency of very coarse cornmeal. Set aside.
- Saute onion and the 1/2 cup poblano in a large pot until onions are tender. Add garlic and sauté for another minute. Add butter and let it melt. Add tortilla-flour mixture to the pot and mix to form a roux. Slowly add the broth (about 1 cup at a time), stirring to make a thick soup. Cook 4-5 minutes stirring constantly. At this point, taste and adjust salt if necessary. Add half and half (or milk & cream) and bring to a slow simmer. Cook over low heat until soup is hot. Do not let it boil. Remove from heat and add the turkey. Spoon into bowls and top each serving with cheese.
Prep and cook times are approximate. I didn't put the exact amount of salt because this varies with the broth. If you use low sodium broth, you may need up to ½ teaspoon. If your broth is salted, you'll only need a pinch. Start with 1/8 teaspoon and adjust salt as necessary.


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As part of our continued dedication to the security of our customers, we are pleased to offer chip-enhanced debit and credit cards. These cards contain an embedded microchip that encrypts cardmember information. The protection this technology provides is far superior to magnetic stripe security, so you can use your card with added confidence.
Why are chip-enhanced cards more secure than traditional cards?
Every time you use your card at a chip-enabled terminal, the embedded chip generates a one-time use code. This code is virtually impossible to counterfeit and helps reduce in-store fraud.
How to use your chip-enhanced card.
1. Insert your card face up, chip end first. 2. Leave your card in the terminal during your transaction and follow prompts. 3. When the transaction is complete, remove your card and take your receipt.At non-chip terminals or for phone or online transactions, your new card works exactly like your current card.
Learn more about your new chip-enhanced card.
What is a chip-enhanced card?
You may have heard it called a number of things: chip card, EMV card, smart card. They're just different names for the same thing – a card with an embedded microchip. The chip provides a much higher level of security and protection against fraud when used at merchants with chip-enabled terminals.
Can I use my card at merchants without a chip-enabled terminal?
Of course! In addition to the embedded microchip, your card still has a magnetic stripe on the back. So even if a chip-enabled terminal is not available, you can swipe your card and sign the receipt as you did before. You can also use your card at ATMs as you always have.
What does EMV stand for?
EMV stands for Europay®, MasterCard® and Visa®. These three companies created the standard for cards equipped with chips and the technology used to authenticate these transactions.
Where can I get more information about chip cards?
If you have further questions, please call the number on the back of your card to speak to a customer service representative.


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Good News is a Hindi movie starring Akshay Kumar, Kareena Kapoor Khan, Diljit Dosanjh and Kaira Advani in prominent roles. It is a drama directed by Raj Mehta, forming part of the crew.
If you are a representative of the production house, please share the details of the film with [email protected]
Sorry! None of the critics have had a chance to review this movie yet.


text: What's your Story? Let me know what I can help you with! Personal InformationName* First Last Email* What can I help you with?*I'd like to work with youI'd like to book you to speakI have a theme support questionI'd like to talk about something elseProject InformationWhat type of project will we be working on?* Writing your brand story Organizing your content Creating a design system What is the timeline of your project?*2-4 weeks4-6 weeks6-8 weeks9+ weeksThere is no project timeline yetWhat's the budget range for this project?*$2,000-$4,000$4,000-$6,000$6,000-$8,000$8,000-10,000$10,000+Which best describes your project's goals?*I'm looking for a partner to help my company with "big picture" ideasI already have an idea, but I need someone to improve or execute itWhat about your brand, content or design isn't working for you?*If you're interested in talking about strategy, it's likely there's something about your current solution that isn't giving you the results you'd like. What will we need to improve, and how will we know when we've been successful?Why do you do what you do?*A story is driven by *why* people choose to run a business (once you take "make money" out of the equation). Tell me what motivates you to get out of bed every morning and run your company.Speaking Engagement InformationWhere would you like me to speak?*WordCampConferenceMeetUpPodcastClassroomOtherWhere is the event?*When is the event?*Month123456789101112Day12345678910111213141516171819202122232425262728293031Year20202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Tell me a little about your event*I'd love to know a little more about your event. I'm particularly interested in what type of audience you expect and what topics they'd be interested in hearing about!I'm sorry! I no longer provide theme support.Unfortunately all of my StudioPress Genesis child themes have been retired and are no longer being actively developed or supported. If you've purchased Family Tree, Bee Crafty or RealPro I'd like to take this opportunity to thank you for your support! Designing and supporting themes was definitely a fun learning experience, and I'm glad you went on the journey with me! If you'd like to contact me for any other reason, please choose another option above and I'll be happy to help!What can I help you with?What's on your mind?*CommentsThis field is for validation purposes and should be left unchanged. This iframe contains the logic required to handle Ajax powered Gravity Forms.


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Heating Season
The Nebraska Energy Office has participated in the State Heating Oil and Propane Program for fifteen winter seasons. During the heating season (October to March), the staff contact companies each week who supply heating oil to Nebraska, collect Monday's retail price, and submit the data to the Energy Information Administration. The Energy Information Administration calculates the average price shown in the table above.
At times, Nebraska's average residential heating oil price has been the lowest price in the Midwest Region. The Energy Information Administration theorized that this was due to minimal transportation costs. Another reason would be the number of participating states. Since state participation in the program is voluntary, heating oil prices were not surveyed in each state in the Midwest Region. Kansas and Oklahoma might also have had low prices—possibly lower than Nebraska's because the two states are closer to heating oil sources.
Off Season
During the off season (April through September), time permitting, the Nebraska Energy Office staff continue to contact the same suppliers who were contacted during the heating season. Staff contact suppliers once a month instead of once a week since the price of heating oil is usually not volatile during the off season. The Nebraska Energy Office staff calculate the average price, shown in the table above, from the suppliers' retail prices on the first Monday of the month.
State Heating Oil
and Propane Program
The Energy Information Administration, the independent statistical and analytical agency within the U.S. Department of Energy, conducts the State Heating Oil and Propane Program from October to March—the heating season—each year. The Energy Information Administration collects prices for the program each week from participating states and calculates a state average price, a regional average price, and a national average price which can be seen in the report Weekly Heating Oil and Propane Prices.
Midwest Region
For statistical purposes, the Energy Information Administration defines the Midwest Region to include the states of Iowa, Illinois, Indiana, Kansas, Kentucky, Michigan, Minnesota, Missouri, Nebraska, North Dakota, Ohio, Oklahoma, South Dakota, Tennessee, and Wisconsin. All but six states are participating in this survey. Those six states are Kansas, Missouri, North Dakota, Oklahoma, South Dakota, and Tennessee.
Price Explanation
The prices represent average residential home heating charge prices for home delivery of No. 2 heating oil, excluding taxes and cash discounts.
A general rule of thumb: A dollar increase in the West Texas Intermediate (WTI) crude oil price per barrel will result in a 2.5–cent increase in the price of heating oil per gallon. Likewise, a dollar decrease in the WTI crude oil price per barrel will result in a 2.5–cent decrease in the price of heating oil per gallon.


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Taos Alive Coaltion is a community based coalition whose main goal is to reduce substance abuse among Taos County youth through environmental strategies andr coalition work. Taos Alive is funded by a Drug Free Communities Grant under the Office of National Drug Control Policy (DFC) and the Substance Abuse and Mental Health Services Agency (SAMHSA).
Back to All Events
Earlier Event: July 10Taos Alive Alcohol Policy Meeting
Later Event: July 18The Taos County DWI Planning Council


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Hot Deck Cocktail
1 Dash Jamaica Ginger. (6 drops Eclectic Institute Ginger Herbal Extract)
1/4 Italian Vermouth. (1/2 oz Carpano Antica Vermouth)
3/4 Canadian Club Whisky. (1 1/2 oz 40 Creek Barrel Select Whiskey)
Shake well and strain into cocktail glass. (Lemon Peel.)
Another use of "Jake", which is quite exciting. You kind of hope some of these cocktails will be on offer at The Jake Walk in Brooklyn!
In any case, the Ginger Extract ends up being a bit more subtle in this one. Just a touch of bite in this Manhattan variation.
This post is one in a series documenting my ongoing effort to make all of the cocktails in the Savoy Cocktail Book, starting at the first, Abbey, and ending at the last, Zed.


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"The Gift" -- Such a Good Commercial They Want to Make It Into a Movie
Having missed out on a chance to direct the upcoming "Aliens" prequel, Carl Erik Rinsch took part in TV maker Phillips' ad experiment, in which five filmmakers made a short movie using the same dialogue. A bidding war broke out upon the release of Rinsch's version on Wednesday.
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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James Peterson served as CEO of Haemonetics Corporation (NYSE: HAE) and after retirement has worked to bring new technologies into reality to improve the quality of life of people with diabetes. In the process he was advisor to a private equity group on their diabetes investments, founded an insulin pump company for people with type 1 diabetes, and founded an insulin infusion company for people with type 2 diabetes. He created and supported the young investigators award of the Diabetes Technology Society.
Jim has served on several boards including the American Association of Blood Banks, the European Board of Project Hope, and the Verbier Festival and Academy.
Jim holds a B.S. in Engineering from the University of Washington and an MBA from Stanford University. He is a resident of Geneva Switzerland.
Page last updated: November 07, 2019


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Find us on:
1444 I Street NW
Suite 700Washington, DC 20005
202-449-1099 (Voice)202-216-9646 (FAX)
The American Association of Sex Educators, Counselors and Therapists (AASECT), founded in 1967, is a nonprofit, professional association dedicated to training, education, and research in the field of sex education. AASECT certifies Sex Educators, Counselors and Therapists and cosponsors programs with educational, health, and social institutions. AASECT also sponsors workshops and seminars on such topics as advanced sex education skills and advanced sex therapy skills, in addition to its annual conferences.
A directory of certified sex specialists, Serial publications: Contemporary Sexuality--monthly--news about conferences, books, audiovisuals, organizational activities, and professional concerns; Journal of Sex Education and Therapy, Quarterly--clinical and research articles on sex education and therapy.
Thursday, Jan 15, 2009
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COOKEVILLE, Tenn. -- Five women's teams and three men's squads will compete Friday in the annual Tennessee Tech University Invitational Cross Country Meet, to be held at Southern Hills Golf Course. Joining the host Golden Eagles in the men's 8K race at 3 p.m. will be Ohio Valley Conference foes Jacksonville State and Tennessee State. The women's 5K run, scheduled for 4 p.m., will feature those same three OVC schools, plus teams from Alabama A&M and Chattanooga. A handful of unattached runners will also join the field.
"Being our home meet, we consider this to be one of our most important meets of the year," said Tech coach Tony Cox. "This is where we start making decisions on who is going to run in the conference meet. I think the weather is going to be great on Friday, and we're excited about hosting."
The men's lineup for Cox will include all 10 runners on the roster. Junior John Greene of Friendsville, Tenn., has led Tech in its first two meets this fall, taking sixth overall at the Sewanee Invitational and 20th at the Georgia State Invitational. Greene established new career-best times in both meets.
Tech's next three runners across the finish line in both 2011 races were sophomore Matthew Bishop from Morristown, junior Mike Mahan from Tullahoma, and sophomore Adam McLeod from Kingsport.
"John and Matt have been leaders all year," Cox said. "They've really worked hard this year and it's paying off right now."
A team of 14 runners will represent Tech in the women's race, with sophomore Peri Winborne of Knoxville expected to headline the field for the third consecutive meet. She was 29th overall at the Sewanee meet and 35th at Georgia State. After that, a handful of runners will push Winborne for the team lead, including sophomore Rebecca Cline of Spring Hill, sophomore Elizabeth Miller from Watertown, Wis., senior Traci Jones from AIken, S.C., and junior Leah Bradley from McDonough, Ga.
"On the women's side, we have several at the top who are really close," Cox said. "We have a pretty tight group there with not much spread in the results. That's a good thing in a way because if somebody has a bad day, somebody else is right there to help them out."
Tech's runners have become familiar with the layout at Southern Hills, which includes a couple of challenging hills and some breathtaking scenery throughout the course.
"It's a hilly course. It's probably one of the hardest courses we race on during the year, but it's a good course," Cox said. "There is a lot of variety and it is a good spectator course."
The meet is open to the public and admission and parking are free.


text: Soooo, tomorrow is my birthday and my boss was nice enough to give me the day off. I really want to get out on the trail, but would prefer to not drive too far. I live in Worcester. What is in good shape without having to go to the cape, and is anyone around in the AM or early PM.


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Wrestler of the Week ? No. 2
KANSAS CITY, Mo - Jarid Price of Baker (Kan.) has been named the NAIA National Wrestler of the Week, the national office announced Wednesday. Price was selected based on his performances from Jan. 7 - 13.
Price, a native of Las Vegas, Nev., went 3-0 on the weekend, helping the Wildcats to a 1-2 record at the NWCA/Cliff Keen National Duals in Springfield, Ill., on Jan. 12 - 13. The 184 pound senior opened the event with a pin of top-ranked Brian Block of Morningside (Iowa) to lead the 12th-ranked Baker squad to a 24-12 upset victory over the No. 7 Mustangs. Unranked Price continued his dominant performance with a 9-2 decision over Thomas Buckman of Lindsey Wilson (Ky.), before wrapping up the weekend with a pin of No. 12 Tuck VanMatre of Southern Oregon.
On the season, Price boasts a 12-8 overall record, including a 6-3 mark against NAIA opponents.
The next Wrestler of the Week announcement will be on Jan. 23. For the complete Player of the Week calendar, click here.
Nominees: Garret Lambrecht, Morningside (Iowa); Mitchell Lofstedt, Southern Oregon; Eric Thompson, Grand View (Iowa); Kyle Soderblom, William Penn (Iowa); Anthonie Linares, Cumberlands (Ky.); Jake Ekster, Missouri Valley; Michael Nord, Jamestown (N.D.); Myles Mazurkiewicz, Great Falls (Mont.); Joe Cozart, Lindsey Wilson (Ky.); Cody Linton, Cumberland (Tenn.).
2012-13 Wrestlers of the Week
Week 1 (Jan. 9): Tyler Kacmarynski, Morningside (Iowa)
Week 2 (Jan. 16): Jarid Price, Baker (Kan.)


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PushStartSelect: "There are currently only six or so confirmed characters in the game, as it was an early presentation. However we expect to hear a hell of a lot more details on characters by E3 and right up until launch. The developers even stated it has a ton of potential for DLC, and lets face it Sony has enough characters to make a good amount of these without even repeating a single character. The thing is the game encompasses all three generations of PlayStation and there are characters that absolutely need to be in the game to represent the all-mighty PlayStation for its first round! Here is our list."
PSA Battle Royale wouldn't feel like a complete PS experience if Crash and Spyro don't make it into the game imo.
the girls kratos has sex with in god of war. they will come back for child support and have special attacks.
Crash Bandicoot is my favorite series on PS1. I will be sorely disappointed if I can't fight as him in PSASBR.
I told SuperBot on Twitter yesterday how there's no other character I'd rather have in PSASBR and I will continue to request that Crash be put in this game until he is confirmed.
I 100% agree with Arc. Underrated PS1 gem. Also, Dart from Legend of Dragoon.


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David True
Associate Professor (Proportional-Time)
David True attended Ohio University, where he received a BFA and MFA. He received two National Endowment for the Arts Fellowships in Painting in 1983 and 1993. True works on canvas with water-based paint. He has traditionally worked with the human image, but as of late has worked with nature as phenomena.
True has had solo exhibitions at Blum Helman Gallery, Edward Thorp Gallery and Crown Point Gallery in New York. His paintings have been included in group exhibitions at the Museum of Modern Art, the Whitney Museum of American Art, the Metropolitan Museum of Art, the Walker Art Center and the Los Angeles Museum of Contemporary Art. David True's work is in the permanent collections of the Metropolitan Museum of Art, the Museum of Modern Art, the Whitney Museum of American Art, the Hirshhorn Museum, Yale University, Cornell University, Bard College, the Museum of Contemporary Art in Honolulu, the Walker Art Center, the New School of Social Research, Munson-William-Proctor Institute, and the Henie-Onstad Art Center in Norway.


text: Washington Parkour has moved. Thanks for visiting us. This website is no longer maintained, so to connect with Washington area traceurs, find Parkour classes, and learn more about Parkour, we recommend you visit our Facebook Group and check out our affiliate, Parkour Visions, a non-profit organization dedicated to teaching and promoting Parkour.


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Duratech Dura Plus Dura+ Swimming Pool Heat Pumps / Pool Heaters
Duratech Dura+ swimming pool heat pumps are made to a higher specification and efficiency than the standard range of the Duratech heat pumps.
They are designed in Belgium using quality components and provide excellent performance and reliability.
Note that our Dura+ units are genuine Duratech Dura+ heat pumps. Beware of imitation products of lower quality.
The Dura+ range has:-
- High efficiency by using R410a refrigerent gas
- COP (Coefficient of Performance) of up to 6.5
- Works down to -15C degrees
- Can Heat and Cool the water
- Dual speed fan for extra energy efficiency and reduced noise
- Suitable for Koi ponds as well as swimming pools
- Hot gas defrost cycle to allow operation at lower temperatures
- Titanium heat exchanger - The use of titanium for the heat exchanger leads to efficient heat transfer without any dangers of corrosion.
- Digital control panel on all models
- Green UK & European compliant extra efficient refrigerant gas (R410a)
- Plastic ABS corrosion resistant casing
- Refrigerant gas pressure gauge
- 2-Year parts and labour warranty
- Designed & Built For Long Life & Reliability
For a koi pond that is heated all year round with a winter temperature of around 12c and a summer temperature of around 20-22c, we recommend the following sizing:-
Max Pond Volume
|4800 gallons
6800 gallons
9800 gallons
13,800 gallons
(Note: This assumes that the pond is covered in winter and that a temperature of +12c is to be maintained over winter)
The manufacturer has asked that we do not list prices for the Dura+ range on the Internet, therefore please Contact Us for very competitve pricing
Please click on the relevant model to see more detailed information:-


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Chuck Hagel's testimony during his Senate confirmation hearing consisted of one misadventure after another. For example, he described the Iranian regime as "legitmate" and characterized American's policy toward Iran as "containment." In both cases, he likely was reflecting the real view and actual policy of the Obama administration. But he wasn't supposed to let the cat out of the bag. He thus embarrassed both Team Obama and himself.
One might have expected better from Hagel in the less adversarial setting of a conference before military personnel. But, as this report from Dana Milbank shows, Hagel was unable to avoid talking nonsense even in that setting.
With the "gaffe patrol on high alert" (Milbank's words), Hagel stuck closely to his prepared script. According to Milbank, he "read so closely, stealing only furtive glances at the audience, that he looked like a novice swimmer gasping for air between strokes."
But, inevitably, things got interesting during the Q&A. Asked about China, Hagel opined that "the Chinese have shown their leadership to be steady, wise, and careful." Putting Hagel's fractured syntax (the Chinese don't get to show their leadership much of anything) to one side, it's unfortunate that our Secretary of Defense finds wisdom in a regime as horribly repressive as China's.
As for Egypt, Hagel had this to say:
If we would not have had the strong military-to-military relationship with Egypt, I'm not sure things would have turned out the same in Egypt over the last two years.
If that's true, then Hagel has made a great case for not having a strong military-to-military relationship with Egypt.
Gaffes are one thing, blissful ignorance is another. Hagel appears to be blissfully ignorant about the situation in Egypt, in China, and in Iran. And, frankly, I doubt he knows much about the situation at the Pentagon, either.


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Having information such as obituaries and brief accounts of family history passed from generation to generation on scraps of paper may not seem like much, but with the internet as your library, you can still construct a semblence of the life of one of your ancestors. Take my great, great, grandfather, E.T. Stone who I've been blogging about. From his obituary, I know where he was born, who he married, what he did, and where and when he moved. From there it's possible to research one or all of these facts, and with some time and luck, possibly discover more details about their lives and times.
In the case of Grandpa Eli, as once of his occupations, his obituary record states:
"In 1882 he moved to De Soto, Mo., where he was engaged as a machinist. in 1886 he was transferred to Belmont, Mo. where he served as foreman of the machine shops."
After a short time of internet research, I came across a publication of Godspeed's History Of Franklin, Jefferson, Washington, Crawford & Gasconade Counties, Missouri, published in 1888, by The Goodspeed Publishing Co., Chicago, which had been uploaded to Rootsweb.com. In the chapter entitled "Towns and Villages", there's a short history of the city of De Soto, Missouri, it's "early years" (relative to 1888!), it's official corporation as a city, and it's occupational makeup. In particular, there's a brief account of occupations pertaining to railroads, which Grandpa Eli was engaged in:
"The buildings of these shops, which are very extensive, covering several acres of ground, were erected in 1879 and 1880, and were put in full operation in 1882. In the "car works" department 150 men are employed, and the pay roll amounts to $8,000 per month, and in the "machine shops" department 250 men are employed, and the pay roll amounts to $14,000 per month, thus making the total number of men employed 400, and the total monthly pay roll $22,000. In addition to the men employed in these works there are about 150 road engineers and firemen who reside in the city. In these works passenger and freight cars of first-class workmanship are built from the ground up. From twelve to fifteen passenger cars and from five to six hundred freight ears are run through the car shops for general repairs each month, entailing an expenditure of about $5,000. The principal work in the machine shop consists in repairing locomotives, entailing an expenditure of from $10,000 to $12,000 per month. A great many of the employes have their homes in De Soto, and are interested in the welfare of the city. The officers in charge prefer to employ such men as come to De Soto to live instead of the transient class…The railroad machine shop and the business portion of De Soto and some of the residences are located in the valley, while the schoolhouse and the churches and the greater portion of the finest residences are located on the heights west of the main business street. On the whole the location of the city is romantic and pleasant. Standing on the heights, by the schoolhouse, one obtains a magnificently grand view of the city in the valley beneath: and of the residences and native forests on the hills surrounding. De Soto, with its population of from 3,500 to 4,000, is certainly a pleasant place in which to live."
Eli and Ursula met and married in Syracuse, NY in 1875, then 7 years later moved to the St. Louis area, where Eli worked as a machinest, and later, the foreman of a machine shop. I don't know if he was a machinest in Syracruse; I don't know how and why they chose to make the big move to Missouri. But a few generations of Eli's decendents remained in the St. Louis area, calling it home and making their mark. My mother, who was Eli & Ursula's great granddaughter was born and raised in St. Louis, as were her father and mother. So I have some relatively deep roots in St. Louis, a city through which I've only passed through once.


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Township Services
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Planning & Development
Commodore Perry Trail
Commodore Perry Regional Trail
Trails in Cranberry: We Want To Hear From You!
Effective planning addresses the needs of the present while looking toward the possibilities of the future. It is forward-thinking, innovative, and collaborative. It looks at the bigger picture, without being constrained by municipal borders or county boundaries.
The Townships of Cranberry, Adams, Jackson, Marshall, and Pine are each working hard to enhance and expand their sidewalk and trail networks. The goal? Connect people with places –parks, schools, neighborhoods, and businesses. With each municipality working on similar goals, a task force was formed to exchange ideas. By communicating and discussing each municipalities' shared interests, an idea blossomed – to coordinate efforts and plan together to develop a regional trail network, where none currently exists.
Regional Trail Concept: click image for larger view
The "Draft Commodore Perry Regional Trail" route highlights the existing sidewalk and trail networks in Cranberry, Adams, Jackson, Marshall, and Pine Townships, and the missing links needed to create a regional route – a hybrid of sidewalks and trails. This route will provide an immediate benefit to Cranberry Township, by creating connections in the community to key local destinations.
Western Pennsylvania is home to exceptional recreational amenities, including the North Country Trail, the Industrial Heartlands Trail, The Rachel Carson Trail, parks, and bodies of water. The participating municipalities provide exceptional community parks and recreational services to residents. However, none of these amenities are connected to each other, despite being in close proximity to each other. Over time, the successful implementation of the Commodore Perry Regional Trail will create a network of sidewalks and trails that link to amenities across the region.
Draft Trail Concept Detailed: click image for larger view
Draft Trail Concept Supplemental: click image for larger view
Cranberry Township wants to hear feedback from residents about this potential trail route in the community. Have comments? Want to provide feedback? We want to hear from you! Email
Bike & Pedestrian Plan
Commodore Perry Trail
Cranberry Plan
Form-Based Codes
Healthy Cranberry
Recreation & Open Space
Transportation & Mobility
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£61.75 / per month
All programs run for a minimum of 4 months.
This package includes:
- All inclusions within The Healthstyle Emporium Program
- Monthly check in with one of our Emporium Coaches.
- One child receives whole food nutrition for free, for 4 months.
Fruit, vegetable & berry capsules (the trio) with 100% natural concentrates from 25 different fruits, berry's vegetables and grains.
The next best thing to fruits & vegetables.
Our mission is to have all clients flooding their bodies with the essential whole food that will maximise their health. Nourishing the body with all the delicious essential phytonutrients, enzymes, minerals & vitamins needed for optimal functioning body systems... has seriously never been so easy.
Who can say they eat over 25 serves of fruit & veg everyday? The Trio Package helps bridge the gap between what you should eat and what you do eat every day with additional nutritional boosts at snack time.
Made from quality ingredients carefully monitored from farm to capsule to provide natural nutrients your body needs to be at its best. Remove the H20 from fruits and vegetables and what do you have left? Nutrients – including healthful antioxidants. Our Fruit, Vegetable and Berry capsules contain powers from 7 fruits, 10 vegetables and grains that offer whole food based nutrition.
This package is perfect for you if:
- You dislike, or find it hard to consume the required amount of fruit & veg you need every day for optimal health.
- You need to increase energy throughout the day
- You are trying to take control of your cravings
- You are wanting to improve the condition of your skin, hair & nails
- You're after balanced and restful night sleep
- You suffer from irritable bowel syndrome or other gut health issues (including bloating & cramping)
- You're looking to boost your immune system
- You're wanting an anti-oxidant boost to help fight free radicals in the body