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Here's how RW members rated this race in the past (98 votes).
In short: Great fun despite February weather - bagged a PB!Date of review: February 12, 2013
In short: The Best 10k in the UKIn full: First time I ran this race, I have been running for over 20 years, all over the UK and Europe, takes a good race to please me as so many races are Not value for money, 'penny pinching', over crucial things, like water. I would highly recomend this race. 10 out of 10.Date of review: February 12, 2013
In short: A great day and such a well organised event with a great fun feel.In full: This was my first 10k and it was perfect. It has definately given me the bug to carry on and push my distances and times. It was a great fun event and from the start to the finish it was a brilliant race. Date of review: February 12, 2013
In short: Excellent Race with a great T-shirt and goody bag and the tide was in!Date of review: February 12, 2013
In short: Now I know why it was voted one of the Best 10K's in the country!!In full: The route entertainment was great particularly the drums! It was uplifting and encouraging. Although it was cold and wet and the queues for the car park shuttle buses were long, I still came away from the event very uplifted and filled with the glow of adrenelineDate of review: February 12, 2013
In full: once again a great race it was the dogs doodahs even the delay didnt spoil thing this was down to the parking staff or lack of them! nothing to do with race organisers everyone kept updated to start time and had place to keep warmother races would have just stareted on time and sod it if you are late !! the race was well organised plenty of support throughout elvis made me run faster he was awful! goody bag fantastic massage free at end of race all in all best 10k period all money to charity not like some who take big chunk for themselves well done to all runners on a cold wet day we are all barking !ntDate of review: February 12, 2013
In short: Excellent! all roundIn full: the t-shirts, Medals and good bag make it even more worth while. with a fantastic atmosphere from begining to end!Date of review: February 12, 2013
In short: ExcellentIn full: First Time 10K. Fabulous day out. Got a PB and enjoyed the entertainment and banter. Stewards were more than helpful and the email communications were a very nice touch. Date of review: February 12, 2013
In short: This race gets bigger and better every year.In full: Fabulous event again even more fun. Slight problem with the park and ride delayed start but organisers not to blame and will solve it for 2014 I'm certsinDate of review: February 12, 2013
In short: great crowd and atmosphereDate of review: February 12, 2013
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Yes---That's what he said--the question will be when would he possibly have time to attend to the details? I'd rather have the concert CD/DVD ASAP .
Straight to the center of everything right....
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text: This question came to me while reading the thread about London in the setting development section. Is it pointless to write about a place you never been to, or is it like writing about anything else you don't know? (you'll find out) Can you set a story in a city/country you have never been to or is it going to fail inevitably? Can research and googling be enough, maybe if you're the kind of writer that doesn't write a whole lot of description of the setting? Not everyone of us can go visit the place we want to write about, especially if it's on another continent, and even if we could, there's always someone that will claim you have to live there to know it. Are we limited to write about our own hometowns then, or places where we have actually been living for at least a couple of years? Somehow that sounds sooo boring to me.


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New York Power Authority to Seek Proposals for Power Supplies
May 10, 2004
WHITE PLAINS –The New York Power Authority announced Monday plans to issue a Request for Proposals (RFP) for long-term electricity supplies to serve its government customers in New York City.
The RFP, to be issued June 4, will seek power to cover the Authority's needs following the planned retirement of the 875 megawatt Charles Poletti Power Project, scheduled to take place as early as February 2008. The Authority will seek as much as 500 megawatts of in-City capacity and sufficient energy supply to meet the needs of its public customers for up to 20 years.
"We are looking to the private sector to help us meet these needs," said Louis P. Ciminelli, chairman of the Power Authority. "We want the power we purchase to be reasonably priced for the Authority's customers while improving the environmental quality of metropolitan New York and the reliability of the electric system."
The Power Authority will consider bids from new or existing power plants. Special consideration will be given to new power supplies, re-powered existing generation, and renewable energy sources which improve the environment by displacing older, higher-polluting generation in New York City. The Authority is interested in a diversified portfolio of energy sources to meet the economic needs of the Authority's New York City customers. The total amount of capacity, energy and contract length will be determined through discussions with those customers who include the City of New York, the Metropolitan Transportation Authority, the New York City Housing Authority, the Port Authority of New York and New Jersey, and the State of New York.
Electricity offered to meet the Power Authority's in-City capacity requirements must be "electrically located" in New York City under the rules of the New York Independent System Operator. This requirement may be met by the generation plant being located in New York City, or, alternatively, by a generation plant outside New York City that is connected to Consolidated Edison's electric system through a sole-purpose, dedicated transmission line or lines.
Those interested in receiving a copy of the RFP should contact the Power Authority's Director of Supply Planning, Pricing and Power Contracts, Jordan Brandeis (email@example.com).


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Your Claiborne House B&B Innkeeper has had a vision for some old timey instruments in The Blue Ridge Room for a long time. Ever since Tony
redid renovated the bathroom last Winter. Being located at the start of The Crooked Road: Virginia's Heritage Music Trail, I figured it would be pretty neat.
|Two vintage fiddles in cases, and one gee-tar atop the armoire in The Blue Ridge Room
Unfortunately no one wishes to part with old dulcimers, banjos and fiddles...I only wanted non-functioning ones for props in the room. But folks around here have a lot of mountain history and memories tied to their music instruments, and they just won't part with them!
I found these at auction. One is in an old wooden violin case, which is called a "coffin" style case. Both are antiques, and plain worn out.
I wish I could know where they have been, how many hundreds of tunes they have played and the people they have entertained!
I wanted to show you my idea above the armoire in The Blue Ridge Room. I have to work on positioning them, but have too many guests at the moment in that room to "fiddle-around with them" much. (Yes I was trying to be clever just then)
The other addition is the new seat at the end of the lacy canopy bed. I hate to hide the beautiful wood of this four poster bed, but this is a great place to sit and slip your shoes on. I HOPE AND PRAY guests don't use it as a luggage rack and scratch-up the bed. I say that now, knowing they will. We are in the people business, people do silly things, and besides we aren't their mama!
|This is Sierra vacuuming the room. I made the bed and got it ready to take a photo. We had five rooms check out and that means five rooms to strip, clean and make up.
|The new seat is perfect at the end of the beautiful four poster bed in The Blue Ridge Room. We hope you innjoy it!
|This is a very romantic and quiet room with views of the Blue Ridge Foothills and town out the windows, and the southern magnolia from the bathroom.
Have a great day wherever you are, we hope to meet you sometime here in Blue Ridge Country Virginia~
PS No these won't go on The Claiborne House B&B website, as you can see there is a lot more to taking a great photo than snapping the shutter. Lighting is a huge factor...so taking room photos at noon is not really a great idea.


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Not guilty plea entered for Crawford
A Fort Dodge man accused of trying to kill his ex-wife has pleaded not guilty to the charge.
Larry D. Crawford, 43, 339 Loomis Ave., was charged with attempted murder in connection with an assault on Jolene Crawford.
Charles Kenville, Larry Crawford's attorney, filed the written plea Wednesday.
No trial date had been scheduled as of Wednesday afternoon.
Officers were called to the Crawford home at 339 Loomis Ave. on March 2 after an assault was reported. When they arrived, they found Jolene Crawford, 39, unconscious in her bedroom.
According to police reports, she had suffered blunt force head trauma.
Crawford was taken to Trinity Regional Medical Center for treatment before being airlifted to a Des Moines-area hospital in critical condition.
At the request of Crawford's family, hospital officials are no longer publicly releasing her condition. She was reported to be in critical condition as of March 11.
Larry Crawford is being held in the Webster County Jail on $1 million bond.


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This look is both romantic and sexy as Christina Aguilera has her hair styled curly and long. Christina's hair is parted at one side with the hair styled over on top. Curls come down thick and full at both the sides and at back. This celebrity looks great with this fashionable hairstyle.Christina's haircut is long.The hair is coloured a light blonde.
Pictures provided by Retna


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People have promised to be the first customer in line when 87th/Cottage Grove opens, but only one will have bragging rights and other rewards for being the first! Though if you can't make it there at 11 a.m., we'll have more throughout the day.
There will be complimentary samples of Chicago Mix from 11 a.m.-1 p.m. as well as holiday ornaments for customers with purchase (while supplies last). WGCI will be on hand to entertain fans, as well.
If you can't join us until later, we've got something special in mind for you, too! After 4p.m. customers can enjoy samples of piping hot CaramelCrisp® Apple Cider!
Fans of Garrett Popcorn on Facebook will also receive a special offer, so visit our page to like us!


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The pros, cons of welfare system
It would seem that everyone – or at least those paying taxes – wants serious reforms of our welfare system. In fact, it would seem a large percentage of taxpayers would like to just end it completely.
Their problems with welfare seem to be that in their opinion, welfare is far too easy to get, has way too many benefits and pays much too much in actual cash. And of course, I'd be remiss in not mentioning that everyone on welfare is milking the system and lazy.
Is that about it? It might not be all, but I think I've hit the most salient points of the opposition.
I'll start by saying I agree that cell phones, computer hook-ups and the like should not be provided at taxpayer expense. I'll also begin by saying I have no objections to providing food, clothing and shelter for anyone truly in need, especially when there are children involved. I don't know how often it happens, but I'd never grant it to a healthy single adult and never to an adult who is "disabled" by lifestyle choices, drinking or drugs (I would provide treatment though, far cheaper in the long run).
The poor did not create a system that provides all of the above and did not create a system where going to work at even a minimum-wage job could cost you benefits; benefits like insurance and such for them or their children. If you're going to advocate that welfare recipients have to work, than at least concede that any cuts will be dollar for dollar. Also, since we all know that jobs are tough to find already, and many of the jobs that welfare recipients would be qualified for are the same jobs that all of our young people are fighting for, somebody has to address that.
The people who hate welfare hate government expenditures of all kinds, but to me the real issue is the government spending money without any positive results for those paying for that spending – taxpayers.
How about the government spending money for specific jobs identified as a need by localities, and supervised by those localities? We have miles of beaches in Western New York. They all need care.
How about a few hundred men and women with rakes to clean those beaches? At least you couldn't say the government was paying healthy people to stay home. I'd have to say that in many cases, if a person had to do that sort of work, it just might motivate them to search for a better paying job somewhere else. Their children would grow up watching their parents go to work, a positive image right there, I'd assume, with long-term positive results.
There are also lots of sidewalks to be shoveled in the winter, and perhaps even work crews to repair, clean up or even take down old and decrepit housing, all positives that we currently can't seem to afford. I might add that some job skills could be taught to these people, as well, and with proper certification, could be transformed into marketable talent.
Insurance, of course, is perhaps the largest expense involved with welfare and unfortunately, in our own state, Medicaid is a bankrupting force, not only to the state as a whole but more so to localities who have nothing to say about how the program is run or how expansive it is. Unfortunately, the large percentages of people against welfare of any kind are just as adamant about not providing any sort of governmentally supplied health coverage for anyone, or any attempts to rein in costs.
"Obamacare" has a few good things in it but a lot of bad things, as well. Unfortunately, partisan politics is the norm these days; no compromise, no negotiating, so nothing in "Obamacare" will be fixed (They could be, easily). Remember when the Medicare Drug Coverage was passed? It was a total mess. What happened? Negotiations and bipartisan efforts fixed most of it. Of course, I must point out that that particular program was passed by a Republican, so "the party of NO" had self-serving reasons to negotiate, and the Democrats obliged. Ah, if only
I'm not sure how many immigrants to this country wind up on welfare, but if there are any, they shouldn't be. I don't understand why we'd allow anyone to come here without a job skill and the probability of a job soon after.
Job training and education should be part of the package. Anyone receiving welfare should face mandatory job training and/or education to increase the likelihood of finding work. Children receiving welfare should be required to be in school and to actually pass their courses, not just show up or be placed in some program with standards so low they can't spell when they're through.
Hot lunches and breakfast for the poor should not be supplied in schools. There should be a place for bagged lunches and a system that checks to make sure the children coming to school are being supplied with them. The same things should apply with breakfast. The breakfasts supplied aren't much anyway, so a couple of apples, bananas or other light fare should suffice. Any child not being supplied with food will have a visit at home from a caseworker and if the issue continues, then food could be supplied at school, but the money for it coming from a deduction to the parent's welfare benefits.
Drug testing for those on welfare has been tried and it's not the big savings people thought it would be. In fact, in Florida, it cost more for the testing than the few people they managed to remove from welfare for failing the tests had saved them. However, that testing only addressed illegal drugs. If they'd included nicotine and alcohol, as well, I think more money would have been saved. Yes, it bothers me to supply food and money to smokers, especially in New York.
Do people in this country have a Constitutional right to have pets? No, they don't, and nobody on welfare can afford to care for a dog or cat. I also object to providing free inoculations for pets; if you can't afford the expense associated with pets, than you shouldn't have one. I certainly object to my tax dollars paying for someone else's cat or dog.
Will any of the above suggestions ever be implemented? I'd have to say, "no," to that question for many reasons; too many to list here. But it was worth the thought, anyway.
Paul Christopher is a Dunkirk resident.


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Horse poo problem? Really?
To the editor:
To the person who wrote in to complain about some horse manure on their street in town…really? I really think you need to get a life.
There are so many more important things to worry about in today's world (starving children, high taxes, homicides, government turmoil, abused animals, etc.) than a small horse deposit on a city street. It wasn't my horse, but I have ridden my horse through town in the past and I certainly don't carry a shovel on my saddle. Horses were travelling town streets long before cars started polluting the air we breathe and they leave behind much more natural pollution than most current modes of transport.
While I agree that dog walkers should pick up after their pets, its not as if there are herds of horses roaming and leaving their deposits through the town. As long as the pile wasn't in your yard or on the sidewalk (I agree, that would be inappropriate to leave), you really need to stop complaining.
Veleda Cordes
New Ulm


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Williams said he's had a "few long talks" with chairman Jerry Reinsdorf regarding his relationship with Guillen.
"He (Reinsdorf) understands all of this, and he understands if I decide to go down the course to make any sort of changes, from top to bottom, he supported that thought," Guillen said. "But that's not in my mind. What's in my mind is we've all been together a long time, and we've had some success. There's no reason why we can't.
June 15, 2010
Kenny Williams talks to Jerry Reinsdorf about Ozzie Guillen
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Here's hoping that all our readers were unscathed by the recent rains brought by the Southwest monsoon. Since my family and I live on a small hill, we were otherwise untouched by the rain even if at some point, the strong water somehow found its way into our drainage. But that was nothing compared to the miseries that the rains brought to a whole lot of residents in the metropolis and in the surrounding provinces. It seems that while we have learned to live year in year out with no less than 20 storms per year, we still have a lot to learn in terms of crisis management to minimize the risk for many of our countrymen.
For instance, my good friend Mahar Lagmay has long advocated strong public awareness about potential landslide-prone areas in Metro-Manila. And yet, despite the existence of these scientific data, both local government units and private developers, including the buying public, appear oblivious to the risk attached in developing and residing in these areas.
Elsewhere, despite the repeated flooding arising from clogged esteros and drainages, there does not appear to be any visible improvement in terms of communities preventing their solid waste from finding its way to our estuaries. How many more deaths arising from flooding should we have before our communities realize that while nature may not be controlled, its adverse consequences may be aggravated by our acts?
And yes, there is also the matter of weather forecasting, The problem with this latest rain is that it unleashed more water than typhoon Ondoy and yet, there was no typhoon. Seems to me that even I the absence of a typhoon, there has to be a better way of warning the people about the possible dangers that may be caused by continuous outpour of rain.
One good new behind the recent catastrophe is the state of preparedness of the Philippine media to give the general public up to date reports about what is happening. Kudos to the men and women of the news industry who risked their lives and limbs to provide us with necessary information is responsible for saving a lot of lives and property. Government should take heed that it was the media and not government that harnessed their resources to mitigate the damages of this natural catastrophe. I'm hoping that President Aquino will remember this before making yet another tirade against the media.
But the message is clear: we live in a disaster-prone country. As such, we need to prioritize disaster preparedness as part of our national policy. Every community must draw up its own community preparedness plan to deal with what we know is a certainty — natural calamities — even if we do not know when it will actually strike. Government must likewise give priority in acquiring equipment and other infrastructure to mitigate natural catastrophes. In this regard, perhaps, the Ombudsman should now prioritize the investigation of graft cases involving the procurement of these life-saving equipment, such as rubber boats and the like. Already, we seem to have forgotten that part of the sins of the past administration was the procurement of rubber boats that cannot be used in the metropolis in case of flooding. This is the worst type of corruption since they feed on the misery of the people in times of natural calamities. These cases should be prosecuted with dispatch so that we can teach others, by way of example, that bottom feeders in our society will be punished.
A final point on class cancellations. While I appreciate the dispatch by which local government units have cancelled classes, I am now alarmed at how much time our students have lost in their studies. This is particularly relevant to me since as a teacher myself, I now have to recover a whole week of course work which can only happen if I hold classes on weekends or if we prolong our academic calendar. I'm not suggesting changing the start of the school year from June to September as is the case in the United States for a practical reason: it will be too hot to teach and study in the dry seasons of April and May. But perhaps, what we need to have is more flexibility in terms of prolonging the school calendar to make up for lost days of school owing to inclement weather.
Hence, if we cancelled 10 school days per semester, perhaps, we should have a longer semestral break in October-November so that in case make up classes are required, we could do so during the semestral break. As to the second semester, there will be the summer days to make up for these days. My experience is that make-ups on weekends are not so conducive to learning especially when Saturdays are not enough to make up for lost time. Schools hence should be more flexible in their academic calendars.
Meanwhile, here's hoping that all of our readers stay safe and warm!


text: Stay protected in wet conditions with the Game Winner® Men's Red River Mossy Oak Break-Up® COUNTRY Rain Pant, which features 100% polyester construction with Dura-Stop technology for wind blocking protection and Dura-Proof technology for waterproof protection. The pant features a polyester mesh lining for breathability and a waterproof leg zipper for ventilation and easy on and off. 3-pocket design.


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Fancy Salad Greens Seed Collection, Set of 6
- Summary
Our exclusive collection from the Seattle Seed Co. includes six varieties of gourmet salad greens perfectly selected for growing together, so you'll always have garden-fresh, colorful leaves for preparing salads and adding texture to sandwiches. Try mixing these gourmet greens with traditional lettuces to take your salads in new flavor directions.
- Includes 6 individual packets of seeds (see More Info tab for specifics on each variety).
- Organic seeds are pesticide- and herbicide-free and never genetically modified.
- Open-pollinated varieties allow you to save the seeds from each year's harvest to plant the next year.
- Plant in spring until late summer for fall harvest.
- 30-50 days to harvest from transplant.
- Requires 4 hours or more of sunlight per day.
- Ideal for raised beds or planters. Min. container depth 6".
- Grown in USA.
Collection includes one seed packet each of:
- Arugula (.3gm, approx. 175 seeds)
- Freckles Lettuce (.5gm approx. 275 seeds)
- Très Fine Maraîchère Endive (.3gm, approx. 275 seeds)
- Mizuna (.5gm, approx. 275 seeds)
- Spring Mix Lettuce (.5gm, approx. 250 seeds)
- Mesclun Mix (.5gm, approx. 275 seeds)
- Dimensions & More Info
- Arugula: This variety of arugula is easily recognized by its jagged, deep-lobed leaves and strong peppery and mustard taste. Arugula is best grown in cool, moist conditions especially during the fall and spring months. In hot weather, it may flower, but the flowers are edible and have a great taste. The leaves of arugula are usually eaten raw but they can made into pesto.
- Freckles Lettuce: An unusual bright green romaine lettuce with crimson splashes all over the leaves. Upright growth, unique early coloring and crisp texture make this an excellent choice for both baby leaf and full-sized heads. This variety is heat tolerant. Perfect in sandwiches, salads and wraps.
- Très Fine Maraîchère Endive: Very early summer-harvested variety, most often found in salad mixes as finely cut white blanched leaves with a mild, slightly bitter taste. Adds just the right amount of texture and bite to salads and sandwiches.
- Mizuna: Sometimes called a mustard (it's in the cabbage family), mizuna is a popular and useful leaf. This Asian green is prized for its mild flavor in salads and stir-fries, and its fine leaves that form an attractive rosette.
- Spring Mix Lettuce: A blend of gourmet lettuce seeds including Freckles, Little Gem, Red and Green Romaine and Black-Seeded Simpson. This wonderful, flavorful mix adds color to salads or crunch to sandwiches.
- Mesclun Mix: This mild mesclun mix is a delicious blend of salad greens selected for color, texture and mild flavor. Includes Verte Mar, Red Salad Bowl, Buttercrunch, Cimmaron and Merveille de Quatre Saisons lettuces, Très Fine endive and White Russian kale.
- Shipping
Shipping Information
UPS can deliver most in-stock items within 4-5 business days.
Shipping Rates
The shipping rate varies depending on your order total and shipping destination. View Shipping Options and Charges.
Next Day Delivery
For an additional charge of $17.50 per address, we can expedite delivery to most destinations. This service is not available for some oversize items, items shipped directly from the supplier (including perishable and custom-manufactured items), out-of-stock items and items to be shipped outside the contiguous 48 states.
Orders received by 9:00 p.m., Eastern time, Monday through Thursday will arrive the next business day; orders placed Friday through Sunday will arrive on the following Tuesday.
Return Policy
At Williams-Sonoma, we take great pride in the quality and craftsmanship of our products. Attention to design, materials, safety and construction are our priority. Upon receipt, please inspect your purchase and notify us of any damage; we will arrange for a prompt replacement.
If within 30 days, you are dissatisfied for any reason, you may return your purchase for a refund of the merchandise value. An original receipt or gift receipt is required for all returns and exchanges. Returns with a gift receipt will be refunded in the form of a Merchandise Credit for the amount indicated on the gift receipt. Returns with original receipt will be refunded in the original form of payment, cash and check refunds over $100 will be issued as a company check (may take 14 business days from time of request).
For all cutlery returns (knife sets, single knives, cutting boards, knife sharpeners, and knife storage) please contact us at 888.922.4108 to initiate the return.
We cannot accept returns on monogrammed, personalized, special-order items, custom upholstery, food, items shipped direct from the vendor, or on items damaged through normal wear and tear. Final sale items ending in .97 or .99 cannot be returned.
Made to Order and Final Sale Furniture items are non-returnable, and cannot be cancelled once the order is placed.
For returns of items purchased from your Williams-Sonoma Gift Registry, we will gladly provide a refund or exchange for the merchandise within 90 days of your event or within 90 days of purchase, whichever date is later. View Full Return Policy.


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Vitamin A is an essential supplement that helps maintain the health of eyes. **
Also helps maintain the skin. **
Helps maintain the health of hair. **
Assists in maintaining a healthy immune system.**No Artificial Color, Flavor or Sweetener, No Preservatives, No Sugar, No Starch, No Milk, No Lactose, No Gluten, No Wheat, No Yeast, No Shellfish, Sodium Free.


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New Markdowns
Keyhole Detail Lace Dress Merlot
Style: 1570091638
Out of Stock
Beneath a free-fall of beautiful lace, you'll feel the comforting touch of the softest jersey knit. With a pretty keyhole neckline and sheer lace sleeves, this easy-to-wear dress brings modern versatility to lace, and travels beautifully.
- Pullover ease.
- 3/4 sleeves.
- Soft dyed-to-match knit lining.
- Approximately 38.5" from shoulder.
- Lace Overlay: 73% Nylon, 24% Cotton, 3% Spandex. Lining: 95% Polyeter, 5% Spandex. Machine wash. Imported.
Read more… Read less…


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Rainbow Women's Narrow 301 Flip Flops
Product Information:
Hand-crafted for dependable durability and comfort, take the Rainbow® Women's Narrow 301 flip flops with you to the beach or boardwalk. A narrow, genuine leather upper strap ensures timeless style and a slim fit, while extra arch cushioning on the single layer sole maximizes support for lasting comfort. A non-slip outsole grips a wide range of surfaces for ultimate traction in the Narrow 301 flip flops.
- Genuine leather upper maximizes durability and adds style
- Narrow strap for a slim fit
- Arch support adds cushioning for comfort
- Single layer sole provides endless support
- Non-slip outsole grips a wide range of surfaces for reliable traction
- Backed by the Rainbow® guarantee
- Style: 301ALTSWNEXPR
- Rainbow
- Small = Shoe Size: 5.5 - 6.5
- Medium = Shoe Size: 6.5 - 7.5
- Large = Shoe Size: 7.5 - 8.5
- X Large = Shoe Size: 8.5 - 9.5
- L10 = Shoe Size: 10
- L11 = Shoe Size: 11
- All L10 and L11 sandals will be significantly wider than standard Ladies Small - Ladies X Large sizes. Not only is there the additional length, 1/2" each size, but considerable width as well.
Country of Origin: ImportedWeb ID: 11253426
Customer Reviews:
Rated 5 out of 5�by 8 reviewers.
Rated 5 out of 5�by Anna Quality continues.... These sandals are so sturdy that I only have owned three pairs in 30 years and I wear them every day! I like the women's narrow cut because they fit my foot well. I did return the narrow strap in exchange for the wider strap because the wider is more comfortable for me. The sandals have a slight arch support which makes them better than flat based sandals. I wear between a 9.5 and 10 shoe and the XL is perfect. To exchange, I just went into Dick's and they reordered on the shoe department's computer and gave me the discount I got on line! My order included the colors Expresso and Sienna. The Expresso is dark rich brown, the Sienna is light tan which will deepen with wear. August 18, 2015
Rated 5 out of 5�by HotRod Love these sandles I bought these for my wife for Christmas and she absolutely loves these. January 5, 2015
Rated 5 out of 5�by fetner Love my Rainbows!! Wear my rainbows everywhere! Love them! Very comfy! Very modish! November 14, 2014
Rated 5 out of 5�by Gabrielle I love Rainbow sandals These are my favorite flip flops. You can where them with anything June 14, 2014
Rated 5 out of 5�by Allie She Loved Them. This purchase was a birthday gift for my daughter who lives in a different state then me. They ended up being too small but she took them back to a Dick's Store and they were very happy to exchange/order her a new pair in a bigger size. She did mention she loved them and can't wait to receive the new ones. April 1, 2014
Rated 5 out of 5�by lzbthmggnsn Love em!! They fit perfect. They were comfortable when I first put them on and the more I wear them the more they form to my foot so the more comfortable they are. June 29, 2013
Rated 5 out of 5�by Nsmith Love them They are expensive. But totally worth it. They did take a couple days to break in. But I helped that along by wearing them in the house. Super comfortable and cute April 16, 2013
Rated 5 out of 5�by winelvr Best Sandal out there Rainbows are by far the best sandal/flip flop around. Things to know, it may fight a bit snug first few wears but the more you wear the more they mold to your feet. I have a few pairs and they last forever. These were purchased for my daughter and she loves them! December 12, 2011
1-8 of 8


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New Assorted Packs!
August 3, 2009 by Core'dinator
Filed under Hot Topics
Core'dinations ColorCore Cardstock® unveiled three new assorted packs at the Craft & Hobby Association's Summer Show in Orlando this past week: Ebony and Ivory™, Sugar and Spice™, and the Jenni Bowlin Core Impressions Collection™.
Each assorted pack differs in style and presentation. For instance, the Ebony and Ivory™ pack combines the Whitewash™ and Black Magic™ Specialty Collections with sunny Core Essentials™ colors while the Sugar and Spice™ pack mixes the Vintage™ and Chocolate Box™ Specialty Collections with rich, autumn-tinged Core Essentials™ colors.
The Jenni Bowlin Core Impressions™ Collection pre-embosses original Jenni Bowlin patterns onto red, black, and tan Core'dinations ColorCore Cardstock®.
To get your hands on the new packs, visit your local scrapbook store!


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flour and yeast question
February 20, 2006, 04:23:59 PM »
I just found your site today, and was thrilled! I, along with my husband and three children are pizza lovers. We just had an outdoor italian clay pizza oven installed since we felt we could not get the best results with our home oven. What a difference it makes! I do not know how I lived without one. I am new to making pizza at home and have been trying numerous recipes to get the perfect crust. While in Italy last year we fell in love with their pizza and I have been trying to get the same crust as in Naples. I just tried a recipe with "00" flour from Italy, but it called for 1 oz of fresh yeast which I can not find anywhere. I am having trouble figuring out what the dry active yeast amount would be to replace the fresh yeast. If anyone could help I would appreciate it.
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Re: flour and yeast question
Reply #1 on:
February 20, 2006, 04:48:54 PM »
To convert cake (fresh) yeast to active dry yeast (ADY), the usual recommendation is to use half the amount of the cake yeast by weight. So, for example, for a typical 0.6 oz. of cake yeast in one of those little cubes in the supermarket, you would use 0.3 ounces of ADY. On a volume basis, 0.3 ounces of ADY would be 2 1/4 t. In your specific example of 1 oz. of fresh yeast, you would use 0.5 oz. of ADY, or 3 3/4 t.
For an accurate conversion table, go to
, and click on the Yeast Conversions link at the bottom of the navigation table at the left.
Last Edit: March 08, 2006, 12:32:53 PM by Pete-zza
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Re: flour and yeast question
Reply #2 on:
February 21, 2006, 05:46:24 PM »
This is the info I have on yeast. Please comment if you find an error.
How Much Yeast Does An Envelope (or packet) of Yeast Contain? (USA)
1 envelope or packet of Active Dry Yeast, Instant Yeast, Rapid Rise Yeast, Fast Rising Yeast or Bread Machine Yeast weighs 1/4 ounce or 7 grams which equals 2 1/4 teaspoons (11 mL).
Yeast Substitution Guide:
One (0.6 ounce) cube of Fresh Compressed/Cake Yeast equals 1 envelope (or packet) of Active Dry Yeast, Instant Yeast, Rapid Rise Yeast, Fast Rising or Bread Machine Yeast, which equals 2 1/4 teaspoons or 7 grams (11 mL).
If a recipe calls for 1 envelope (or packet) of Active Dry Yeast, Instant Yeast, Rapid Rise Yeast, Fast Rising Yeast or Bread Machine Yeast, then you would use 0.6 ounce Fresh Compressed/Cake Yeast.
2 ounces of Fresh Compressed/Cake Yeast equals a strip of 3 envelopes or packets (21 grams total), or 6 3/4 teaspoons approximately of Active Dry Yeast or Instant Yeast.
Shelf life of Compressed/Cake Yeast
Compressed/Cake Yeast only has a shelf life of 4 to 6 weeks. It is highly perishable. The "sell by" date on the package is the "expiration date" also.
Where to Buy Compressed/Cake Yeast
In the United States you can usually find Compressed/Cake Yeast in most large supermarkets in or near the dairy section of the store. It usually is packaged in 0.6 ounce cubes wrapped in silver foil. The most common brand found in supermarkets is Fleischmann's Yeast. It will be kept refrigerated. When you buy Compressed/Cake Yeast, take it home and refrigerate it right away, and use it by the "Sell By" date on the package. Compressed/Cake Yeast is highly perishable.
The roundest knight at King Arthur's round table was Sir Cumference.They say he acquired his size from eating too much pi.
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Re: flour and yeast question
Reply #3 on:
February 21, 2006, 09:12:16 PM »
My starting point with yeast is almost always with weight, which I usually end up converting to volumes because of the small amounts used. Hence, I have little reason or occasion to read what the yeast producers put on their yeast envelopes and little bottles. Since I use primarily instant dry yeast (IDY) and have been operating out of a one-pound bag for several years, I have even less reason to pay attention to yeast labels.
That said, I believe if you look at the information on yeast packages, no matter what is inside--ADY, IDY, bread machine, Rapid Rise, Quick Rise, etc.--the information is almost always the same. That is, 1 envelope = 1/4 oz. = 7 g. = 2 1/4 t.--which is what your first statement says. Hodgson Mills is a little bit different from the others in that its ADY packets include 5/16 oz., or 8.75 g. Fleischmann's and SAF tend to correlate their dry yeasts with 0.6 oz. fresh yeast, whereas Red Star correlates with 2 oz. of fresh yeast, quite possibly because that may be their standard package size for fresh yeast. Red Star also correlates three 1/4 oz. packets with 2 oz. of fresh yeast. Fresh yeast is a moot issue with me in any event because no one around me sells it anymore.
What is significant is that the yeast producers do not correlate ADY with IDY for their consumer markets. I suspect this is done because the average consumer does not want to be bothered with doing mathematical conversions to determine how to convert from one form of yeast to another, and in small quantities it may not matter if the amounts are off a bit. Similar parallels exist between the amounts of regular salt and Kosher salt to use. None of this has ever been an impediment for me. I have memorized that to convert from fresh yeast to ADY, I use one half of the weight of the fresh yeast, and to convert from fresh yeast to IDY, I use one third of the weight of the fresh yeast. These conversions are not absolutely precise and it is for this reason that I often refer readers to the yeast conversion table at theartisan.net, which I understand to be exact. Once I have the weights of either ADY or IDY, I use simple conversion data to convert the weights to volumes. Using this approach, I will not get the same results as I would by following the conversion data on the consumer yeast packaging materials you referenced in your various statements. Working with weights and baker's percents as I do, I guess I've trained myself to think more like a baker than anything else.
So, Lydia, I can't tell you that your statements are incorrect. I am just following a different system that I suspect has its origins in the professional ranks of bakers, where the distinctions between the different kinds of yeast, especially in the batch sizes and quantities that they use, have greater relevance.
As far as shelf life of fresh yeast is concerned, it's moot for me at the moment since I can't find it even if I wanted it, which I don't, and I tend to be somewhat suspicious in any event of manufacturers' "use by" or "sell by" dates. It is true that one should keep the yeast refrigerated when not actually being used, and it should be used within a reasonable time because it is highly perishable. I suspect that one can use fresh yeast for a reasonable period of its "sell date" since otherwise one would be buying essentially dead yeast. Most instructions caution against freezing fresh yeast, but I have done so and found the yeast still viable when I later defrosted it and used it.
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Re: flour and yeast question
Reply #4 on:
February 21, 2006, 10:37:21 PM »
Good GRAVY! no-wonder I'm confused.
It sounds as though the strength of the brands varies.
In general I have had poor performance from fresh yeast. I suspect that they were mishandled (stored at improper temperatures) at sometime between the shipping and stocking the product.
And most often the fresh yeast I find, is already past it's sell by date
So I have stopped using it completely.
The roundest knight at King Arthur's round table was Sir Cumference.They say he acquired his size from eating too much pi.
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In men and women with COPD the presence of urinary incontinence is associated with poorer quality of life
- Division of Urology, University of Pennsylvania, Philadelphia, Pennsylvania, USA
- Correspondence to: Dr Diane K Newman
Division of Urology, University of Pennsylvania, 3rd Floor West Perelman Pavilion, 3400 Spruce Street, Philadelphia, PA 19104, USA; diane.newman{at}uphs.upenn.edu
Commentary on: Hrisanfow E, Hägglund D. Impact of cough and urinary incontinence on quality of life in women and men with chronic obstructive pulmonary disease. J Clin Nurs 2013;22:97–105.
Implications for practice and research
The combination of coughing, as a result of chronic obstructive pulmonary disease (COPD), and urinary incontinence (UI), can adversely affect quality of life.
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The Arturo Alfandari Collection of European Art from A.D. 400 -1900
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The Wild Rivers Wilderness Area: a motorless economic engine
The Enterprise (Feb. 7) editorial supported the state's plan to open many miles of public roads in the newly acquired Essex Chain of Lakes tract. It was critical of the Adirondack Council's proposal to keep new public roads off of this landscape. However, aside from the obvious environmental benefits, there are many unexplored economic advantages to creating a large Wild Rivers Wilderness Area, with the Essex Chain as its centerpiece.
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Chautauqua's Week Two Entertainment features line-up for all ages
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How to use SQLObject with one connection per thread
This example follows the CherryPyDatabase? recipe.
Many database libraries are not thread safe and can have problems when connections are shared between threads. SQLite has this problem and will be used in the example below. SQLObject solves this problem with the ConnectionHub? connection. The following needs to be done:
- Create the SQLObject connection with ConnectionHub?.
- Tell CherryPy to set up the connection when each thread starts up.
Here is an example:
import cherrypy from sqlobject import * from sqlobject.sqlite.sqliteconnection import SQLiteConnection # Create the ConnectionHub object conn = dbconnection.ConnectionHub() class Test(SQLObject): """ Basic table object that has one field (name) """ _connection = conn name = StringCol() class Root: def index(self): """ Page will print each name in the database """ names = Test.select() for name in names: yield name.name yield '<br>' index.exposed = True def reset(self): """ Run this page first to create the table, and add data """ Test.dropTable(True) Test.createTable() Test(name='Bob') Test(name='Vlad') return "Reset Complete" reset.exposed = True def connect(threadIndex): """ Function to create a connection at the start of the thread """ conn.threadConnection = SQLiteConnection('test.db') # Tell cherrypy to run the connect() function when creating threads cherrypy.engine.on_start_thread_list = [connect] # Start the server cherrypy.quickstart(Root())
When you run the example make sure to access http://localhost:8080/reset first to set up the database and create the table.
Older versions
|replace this
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|cherrypy.root = Root()
|import cherrypy
|from cherrypy import cpg as cherrypy


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So I've been thinking for a little while that there's not really a thread on here for people who train hard (5-6 days a week) and write their own schedules, but are still at the beginning of their running journey relatively speaking and are testing what things work best for them over months and years.
Surely it cant just be me?
So I thought a place to share ideas might be good - I love to lurk on the Sub 3 Thread for example, but I'm not currently training for a marathon and I'm a lot slower than sub 3!
An idea I'm currently testing:
WP - wall pace - marathon pace + 25%, or the pace you drop to when you hit the wall, this then becomes your easy run pace so you arent putting the body under stress on easy runs.
An idea I've tested in the past:
back to back hard sessions (i.e. over successive days) - this worked really well for me in terms of times, but it did leave me very tired and prone to injury.
So who's testing what and why? I'll do a fuller intro to my aims a bit later, but for now I'm off out for a run.
I've been testing Hadd's method, long runs with steady HRs, for six months now and watching my paces rise and my times drop. The next step I want to take is to test the Chinese swimming method of huge miles for a period followed by long rests - skirting overtraining - then cycling back into huge miles. When I start this I'll let you know how it goes. Of course, swimmers are a lot less prone to injury when doing huge mileage, so it's something I'm not going to be advising anyone else to do when running, but I'd like to see the results for myself.
A final little tweak I'd love to test is hopping endurance. After my marathon in November I'm going to plan in a lot of hopping!! It's also an injury risker, but again, I'd love to see the impact on running ability.
Is that all easy running then on Hadd's training plan?
How do you cope with boredom (for want of a better word) of similar runs every day?
Interesting thoughts on overtraining - I've actually hit it once by accident - I did a 24 miler at the end of a heavy week and was beyong my best for about 3-4 weeks afterwards, but passed that point (i.e. after 4 weeks) I got a sudden rush of improvement again - now that could be from the 24 miler or from the rest...but I think its good to have a sense of where your limits are at any given point so you can find the optimal training balance.
Hopping ?? As in on one leg
Ooh, I'm keen on joining this.
I'm also following Hadd for now - I'm doing a 12 week base schedule before I move onto focussing for an August 10k race. Afterwards I have a HM in September, the Scottish Kilomaton in October and I'd like to finish with a 5k race at the end of the year.
I'm currently working on an overview for the rest of the year with races, potential finishing times/paces and mesocycles where I'm focussing on various races. I can post it later on if anyone's interested.
Taking the long term view, I'm looking at stepping back and focussing on 5k & 10k races next year.
Sounds interesting Duck - I've seen a few of your posts around the last few days and have found them insightful and thoughtful - so please do join and post your thoughts!
Cycles ohhh - I've been working on periodisation as mentioned by Moraghan a while back (am currently in a speedwork period) but mine are slightly longer than the 6 weeks he recommends as I find improvements for me happen slowly, but I havent really thought about cycles of training as yet.
Thanks - I'm still young but I've learnt quite a lot in the past few months.
I'm not really planning on basing my cycles around specific parts of training, I'm more basing my cycles on whatever race I have at the end of the period (each race specific period is about 7 weeks).
This is what I've drawn up so far. Each mesocycle finishes with a race on roughly the final day.
<!-- @page { margin: 2cm } P { margin-bottom: 0.21cm } -->
Race Priorities - 2010
5k - Edinburgh Park-run (Mid-December). A.
10k - Forfar 10k (August 15th). A.
10 Mile - Ballater (25th July). B. (Can just become a long tempo workout if need be)
Half Marathon – Moray (5th September). A.
Kilomaton – Edinburgh (3rd October). A
An "A" Priority race is one that is my main goal for the period. A "B" Priority is one I'm taking semi-seriously, but don't mind if I have to run slower/duck out. The 5k in June, as it says, I'm pacing at, so I'll be running pretty much bang on 19:30. So it's not a "race" as such.
I'm yet to find a suitable 5k race to run in the late year (seeing as I'm in Scotland, there are much less racs) so I might just have to do a parkrun in Edinburgh (I'm in Fife, so not far to travel) to do a 5k time.
Pace Goals – 2010
5k – 18:45 – 6:00/mile
10k – 40:00 – 6:26/mile
10 Mile – 1:06:30 – 6:39/mile
Half Marathon – 1:29 – 6:47/mile
Kilomaton – 1:53 – 6:55/mile
These are the times (and the respective paces) I'd like to achieve by the end of the year.
Training cycles
39 week cycle until last 5k opportunity.
Mesocycle I: Weeks 1 - 11 (11 wks, to June 6th): Base training. Build to 65mpw. 10/5k races (Aberdeen).
Mesocycle II: Weeks 12 - 19 (7 wks, to August 15th): 10M (Ballater)/10k (Forfar) mesocycle.
Mesocycle III: Weeks 20 - 28 (8 wks, to October 3rd): HM/Kilomaton mesocycle.
Mesocycle IV: Weeks 29 - 30 (2 wks, to October 17th): Rest/recuperation. Can be just 1 week if 5k date is changed.
Mesocycle V: Weeks 31 - 39 (8 wks, to December 19th): 5k mesocycle. Could be 1 or 2 weeks shorter depending on date.
The last two mesocycles lenghts all depend on when I decide to run the 5k. If the weather's good I'll leave it until the last possible moment before Christmas.
I'm still working on the key workouts for each cycle. If you've got any input I'm keen to hear it.
EDIT: For some reason the formatting's been included in the text. Just ignore it, I copied/pasted this out of a Word document.
Wow very interesting - I havent gone so far as to plan a year yet...but I'm impressed by your targets - just to be clear what are your current pbs and training breakdown for the 11wks you're in now - is it all easy running?
Also the 10k target seems slightly softer than the others... Mcmillian would suggest a 38:57 from an 18:45 - obviously the A target is in August so a few months before the A 5k so it depends what shape you will be in by then.
Because in a sense you are training through the first two cycles to get the distance required for the 3rd it should be interesting to see the breakdown of sessions - I'm sure Moraghan would also have input here.
Okay so mine is nothing so long term as yet...
Current pbs:
5k 22:20 (hilly)10k 46:26 10 mile 1:19:20 (undulating)
Older pbs not so good:marathon 4:31half 1:56
So the first target is a sub 45 10k - I'm entered for the Penny Lane 10k on 4th July, until then my training looks like:Mon - rest/easy mileage Tues - interval session - either 3 x 1mile or 6 x 800m all with 2 minute recoveries, decreasing to 1 minute over the course of the plan, mile reps at 5k pace, 800s at 3k paceWeds - 10k easyThurs - MP tempo session at track, up to about 6 milesFri - Rest/easy milesSat - jog round a parkrunSun - long run, 16 miles but one 20 every 4 weeksUsual mileage is around 45-50 but I'll do varying amounts depending on tiredness. I always have one rest day which is usually Friday, but sometimes I have Mondays instead of/as well as depending on how the long run goes.
After this period I'll see how close to target I am at the race...if I reach it I'll aim for a 1:40 half at Amsterdam in October and if I dont I'll aim for 1:45ish, but I havent thought too much about that plan in detail yet.
I've found Mcmillan to be a bit aggeressive regarding race times - I'm going to train for a 40:00 and if I seem to be progressing faster than I can change my target if necessary. There's a possibility of a December 10k in Aberdeen so I might have another bite at the cherry.
It's good that I'm focusing on the 10k first - from what I've heard/seen, 10k/10M running ties in quite nicely with a HM so the two should help each other. The kilomaton's not a main focus, but seeing as it's a month after the HM I'm gonna race it properly, though I don't think I'll race another one.
Basically, Hadd recommends running at around 75% MHR for about an hour a day to stimulate michrondia (I think this is how it's spelt) growth - this corresponds with about 8:30/mile pace on a good day so I do about 7 miles per day. I do strides to keep the basic speed (but I admit I keep forgetting to do them).
When I get to Mesocycle II I'm gonna factor in the hard sessions and base the mileage around them. I think Moraghan mentioned somewhere that the weekly mileage comes from the hard training you do, not the other way around. Or something similar to that.
The only real reliable time indicator I have is the 1:33 HM I did 6 weeks ago. The last 10k I ran was in snow (the previous before that was this time last year), and I haven't raced a 5k in almost a year. As guestimates, I'd say 41:00 for the 10k and about 19:30 for the 5k. The pacing's gonna be interesting...
Anyway, enough about me.
I had a look at your idea of 'wall pace' - surely the pace you can run at when you hit the wall isn't predictable - couldn't it can vary depending on when, and how hard, you hit the wall? I would think practising a refulling strategy until you can recite it in your sleep might be a better idea.
As for the back-to-back session, you've said it yourself. I also learnt that the hard way last year
Edit: x-post. My blabbing means I missed your post. I should be doing some readings right now... nah
You're doing Amsterdam? Ooh - I bet that's got some nice PB potential
The interval sessions for a 10k race is something I think about the most - they need to be long enough to ensure you get primed for the 10k distance, but short enough to give you the speed. It's difficult because it works across a wide range of paces - from 5k up to HM sometimes. You need a good balance of VO2 max and LT to perform well at the distance, which is what makes it so difficult I suppose.
Something I'm considering trying is VO2 max intervals (I like 5 minute repetitions at 3k pace) every 3 weeks, with intervals at 10k pace (something like 4 * 1.5m) the other two weeks, for a small microcycle in the large mesocycle.
My reasoning is that the 10k pace workouts are almost race distance, so you'll get used to running 10k pace on tired legs. They'll work LT as well, and hopefully VO2 max. The dedicated VO2 max session every so often can be used also to help in the last mile or so.
This is probably the interval workouts I'm going to attempt for mesocycle II - the other hard session being tempo runs. I'd like to run them longer but slower (45 mins at current HM pace, perhaps) but I'm still working on those workouts.
Ah well its not my idea - I stole it from Parkrunfan - he's hit the wall a few times and the corresponding drop off time (i.e. the pace at which the body can rapidly switch to fat burning) seems to be about MP + 25% - basically its a run that burns mostly fat and is low stress - I've probably put too much into it calling it WP - but I wanted a way to explain it as not a normal 'easy' run because I've been guilty in the past of running 'easy' way too hard!
I find Mcmillan fine at the lower end, less acurrate at the marathon level, but thats because of the unknown stuff - he works on a perfect conversion formula I think so its the 'if you have trained perfectly for your distance' kind of prediction. Also another good tool is to look up those around you in races on the power of ten website - thats a nice guidline through different form and development!
I think your targets look pretty good - as you say you can see how the pacing race goes and readjust if necessary! If its very easy you might want to pop back the week after and get a true time to work from...
Yes true on the VO2 max stuff - although in theory the 800s should do it for me - currently I reckon they arent (the pace is very slightly off)...
Moraghan recommends doing less volume at 3k pace than at 5k - so just remember that one - hes most likely right, but I am trying to offset with the recoveries (because of course there is more recovery in a 6 x 800 than a 3 x1).
45 mins at HMP is pretty tough stuff I reckon, I wonder about breaking it into 2 sections with an easy section in between perhaps?
Curly45 wrote (see)
Interesting. I've never run a marathon so I can't comment on hitting the wall, but the first thing that hit me is that that MP + 25% seems to correspond with a very slow run of about 70% MHR, which is totally aerobic and - as you said - burns fat.
That's a good point regarding the volume - I was thinking 5 x 5 minute segments, which now seems a bit too much if I'm doing it at 3k pace. Do you think doing it at 5k pace would be a better option?
Hmm. Like I said, tempo runs are the one thing I'm not too sure how to go about. I'm not a big fan of the 20 minute steady run at tempo pace, however for what I'm aiming for to begin with (the 10k and 10M) it might be the best option, and leave the HM pace stuff until after the 10k.
What's your tempo track session like? Is it repeats or something similar?
Great idea for a thread - plus you've managed to pull off a training discussion without someone saying "who cares" which is no mean feat.
A few things (some in my defence ):
- Hopping is essentially basic plyometrics so isn't as strange as it first appears. I hope you'll report back Ratzer and perhaps progress it into some more dynamic plyos.
- I don't recommend 6 weeks as a rule - that was probably a response to a particular situation. Your periods can be anything really (my base was in 3 parts, each of 9 weeks). It is quite a good idea to modulate your training every 4 weeks or so. So you may well do 4 weeks of form hills / MP runs and then 4 weeks of hilly fartlek / MP to tempo progressive. So you have 8 weeks with a particular emphasis but you are constantly challenging the body in slightly different ways while staying in the spirit of the phase.
- I'm the other way round! I think consistent easy mileage earns you the right to the quality work. I would prefer an increase in easy mileage, hold it to see if you tolerate it and then increasing the quality work as a result. (That word - proportion again).
- As you will all be doing multipace training over the year, I find it useful to set a table of volumes by pace for quality workouts (decreasing, i.e. more volume at MP than 3k) for a period of time (a yr for experienced athletes, less for newer athletes who are making the quick gains). Then within this you can change the recoveries / rep length etc in a manner that allows progression and challenge. This also helps you with a long term (i.e. multiyear) approach to mileage and quality work progression.
My tempo is a 3 mile track session (building each week) at MP pace (which is roughly about 8 mins/mile for me)...I do a 3 mile warm-up where I run there and 3 miles warm down.
Eventually I hope to get it to 6 miles but will happily cut it at 5 - MP work should be reasonable short in 10k plans I think...when I go up to the half plan I'll do MP sections in the long run rather than exclusive tempo session I think
Fyi - I do 5 * 800m @ 3k pace for a 3k vo2 max, but I have poor natural endurance. It's easy to do too much volume in vo2 max sessions.
It also seems that women find the 3k vo2 max sessions easier than men - so I would lean towards the 5k pace stuff.
xp oh goody I was hoping you'd pop in
I will digest and come back - your stuff is very technical (in a good way!) so I often have to talk it through with prf to make sense of it!
Very interesting points as always.
Unfortunately right now I'm almost 6 weeks of 11 into my base (with no sessions like form hills or progression runs, which I now know I should have been doing) so it might be a bit late to include the sessions now - the lack of hills in Fife makes it difficult to do hills from the off! Having said that it's something I will put serious consideration into next base phase.
I'm currently at the point where I'm doing 65 mile weeks with no noticable fatigue - although I do have Monday where I run very easily (about 1 min/mile slower than normal) as recovery. I reckon I'll add no more, or very little, mileage this year from now on.
I'm a little confused with the last part - what do you mean by "volumes by pace" - does that mean setting the amount by time?
The duckinator
I think you should do both 5k and 3k vo2 max sessions, but more of the former than the latter. 5 * 1000m is a good session.
A session I did today was 1200@5k / 1000m@4k / 2 * 800m@3k / 1000m@4k / 1200@5k. So you can mix them up aswell.
For 2010 I will try and do the following volume in one session for each pace (I haven't included all of them):
MP: 7.5m
Tempo: 4m
1500m: 2400m
So if I want a progression over time within a tempo session it might go 4 * 1m, 2 * 2m, 1 * 4m. (bit basic!). You can also show progression by reducing recoveries or running them more quickly - that's goes hand in hand with the pace progression which will come from improving race times.
What I won't do it progress by suddenly doing 5m @ tempo. However, next year my tempo pace volume may well be 5miles reflecting a greater overall weekly volume and another year of running under my belt. A newer runner may increase those volumes every 6 months etc.
The MP+25% is a figure I use for the bulk miles in a marathon training plan.
For me this is the 'sweet spot' that generates maximum benefit.
When I had a MP of 6:00/mile the bulk of my miles was at or around 7:30/mile. I incorrectly termed this MP+90 secs and as such have made the mistake on my current journey back into marathon running of doing MP+90secs work when in fact for a MP of 7:00/mile, the bulk stuff should be done at MP+105secs.
By doing the bulk miles too quickly leads to a watering down of the key sessions.
Where does the 25% figure come from? Well, as with all sessions, you should understand the purpose of what you're trying to achieve before you walk out of the door. As far as I'm concerned the bulk miles are there to develop the muscle capillary networks, increase the size and volume of mitochondria and generally train your body to preferentially use fat as a fuel source.
As Curly says, it makes sense to me that this pace should be right on the money of where the body can run fastest when glycogen runs out, ie after hitting the wall. Typically if you hit the wall you know about it and will experience a horrible transition period lasting something like 1-1.5 miles after which a new equilibrium kicks into play whereby the body stabilises at the maximum pace it can manage on the fuel source available (ie mostly fat). Luckily I kept enough old training info to establish that this 'post wall' pace was consistently at MP+25% on the 3 occassions when I suffered it. Being naive and young didnt help the learning curve but thankfully I havent hit the wall in that way since I was 18!
There is a common theme in less successful marathon campaigns, including some of my own, of running the steady miles too quickly and as such reducing the effect of the training and making it harder work into the bargain.
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In 2002, the World Health Organization estimated that 150 million girls and 75 million boys worldwide experienced sexual violence before the age of 18. Research shows that consequences of the sexual violence epidemic in children include increased risk of contracting HIV, as well as myriad debilitating mental health problems that affect social behaviors, education opportunity, emotional well-being, and overall quality of life. Considering the potentially dire outcomes, how can countries effectively prevent the perpetration of sexual violence? How can we better understand the nature and circumstances of this under-reported epidemic in order to mobilize a response? How can national governments, civil society and development partners -- including the U.S. government -- better allocate resources to target the root causes of this issue? The answers are in the works.
The U.S. President's Emergency Plan for AIDS Relief (PEPFAR) acknowledges the importance of addressing sexual violence against girls as a global epidemic that connects directly to the spread of HIV/AIDS and is proud to collaborate with a groundbreaking partnership called Together for Girls. Together for Girls was launched in September 2009 at the annual meeting for the Clinton Global Initiative as a movement to end sexual violence. Together for Girls focuses on three pillars:
(1) conducting and supporting national surveys on the magnitude and impact of violence against children, particularly focused on sexual violence against girls;
(2) supporting coordinated program actions in response to the data; and
(3) leading global advocacy and public awareness efforts to draw attention to the problem and promote evidence-based solutions.
In addition, developing and strengthening the capacity of individuals and institutions are important cross-cutting elements of the partnership. Working with governments and civil society, the Together for Girls model builds on existing programs and platforms wherever possible to integrate the issue of sexual violence into social welfare, health, education, and justice programs.
Led by Michele Moloney-Kitts, the former Assistant U.S. Global AIDS Coordinator, the public-private partnership connects organizations including the U.S. Department of State's Office of the Global AIDS Coordinator/PEPFAR, the Office of Global Women's Issues, CDC Office of Violence Prevention, the Nduna Foundation, BD, the CDC Foundation, Grupo ABC, and five United Nations agencies, UNICEF, UNAIDS, UN Women, UNFPA and WHO. The partnership generates a powerful advocacy platform to stop sexual violence by supporting countries' efforts to fully understand and cope with the scope of the epidemic. As a result, policy and programmatic strategies can be better tailored to address the underlying social determinants of the problem, and responsive interventions can better support survivors. Together for Girls also engages with men and boys as part of the response and equally recognizes that boys also experience the nightmare of physical and sexual violence, with the same potential for negative short and long-term health consequences. The partnership highlights girls, however, because in so many parts of the world they are two to three times more likely than boys to experience sexual violence.
In line with these efforts, the Government of Tanzania, with support from Together for Girls partners UNICEF and CDC, recently released a report on their National Study on Violence against Children (August 2011) and a national action plan to address the issues raised in the survey. The report is the one of the first national-level endeavors in Africa to assess conditions and prevalence of sexual, physical and emotional violence among girls and boys. Questioning 3,739 female and male Tanzanians between the ages of 13 and 24, results revealed staggering rates of violence against children -- especially girls. For instance, 27.9 percent of girls and 13.4 percent of boys reported at least one incident of sexual violence before the age of 18. One in four girls reported that their first sexual experience was forced. Emotional abuse in the home and physical abuse in schools, such as the 78 percent of girls and 67.4 percent of boys who report having been punched, kicked, or whipped over five times by a teacher in school, also highlighted areas for potential interventions.
Recently, Ministers and Deputy Ministers from seven ministries that interface with issues of children and violence, along with civil society, released the results of the survey and launched the corresponding national action plan for Tanzania. Each ministry and civil society committed to undertake specific actions to address particular areas that were raised.
The process provides new insight into underlying mental, physical, and sexual violence factors as a means to strengthen Tanzania's national agenda for education, health, justice, social welfare, and police response.
Daniela Ligiero, Ph. D., Senior Advisor for Gender at the State Department's Office of the Global AIDS Coordinator, represented PEPFAR at the Government of Tanzania launch of its effort.
Dr. Ligiero explains the significance of this process: "The high-level participation in the launch of the survey data, and the bold commitments made by the government are a true turning point for Tanzania -- putting them at the cutting edge of dealing with violence against children. We believe that one of the strongest contributions the U.S. Government can make through Together for Girls is to use data to strengthen and expand effective, evidence-based programming to address sexual violence against girls using our health platforms." The partnership is a promising strategy to end violence against children worldwide.
For more information on the Together for Girls Partnership, please visit www.togetherforgirls.org.
Samantha in the U.S.A. writes:
Not only is the extremely high prevalence of sexual violence in developing nations, particularly against children, a serious human rights and public helath issue, it is a major roadblock to development as well. How are citizens supposed to be productive, become educated and contribute to their nation's economy and/or government when they are emotionally and mentally injured, sick with AIDS from a forced sexual encounter, or restricted in their travel, etc. for fear of sexual assault of themselves or their children? If developing nations are to truly flourish, it is imperative that these and other human rights violations are stemmed or halted.


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Height: 5-11
Weight: 176 pounds
High School: Ransom Everglades '07
College: University of Miami
Year of Graduation: 2011
Major: Political Science
Coach: Juan Moreno
Dojang: Miami Peak Performance
WTF World Ranking on 9/1/12: 116th (-80kg)
See Luke's Feb. 2011 Athlete Q&A
Hobbies: cars, reading, beach
Favorite Foods: steak and rice
Pre-competition meal: carbs and protein
Favorite Athlete: Michael Jordan
Favorite Movie: "300"
Favorite Music: alternative rock
Favorite Country Visited for Competition: Germany
Competition Record:
2014 USA Taekwondo National Team Trials (men's middle): FIRST
2014 U.S. National Team member (Middle)
2012 Olympic Trials - Phase 7 (-80kg): 2nd
2011 World Taekwondo Championships (Welter): Round of 32
-def. Sergio Leguizamon (PAR), by DSQ, in Round of 128
-def. Aaron Cook (GBR), 7-5, in Round of 64
-lost to Rudford Hamon (HAI), 4-2, in Round of 32
2011 U.S. National Team Member (Welter)
2011 U.S. National Team Trials (Welter): 1st
2010 2012 Olympic Team Trials 1 (Light/Welter): 7th
2010 USAT National Championships (Welter): SILVER
2010 USAT Daytona Beach National Qualifier (Welter): GOLD
2010 U-24 National Team Member (Welter)
2010 U-24 National Team Trials (Welter): 1st
2010 U.S. Open (Welter): BRONZE
2009 U-24 National Team Member (Welter)
2009 U-24 National Team Trials (Welter): 1st
2009 USAT National Championships (Welter): SILVER
2009 World University Games Trials (Welter): 2nd
2009 U.S. National Team Trials (Welter): 3rd
2009 National Team Qualifier (Welter): 3rd
2008 Collegiate World Trials (Welter): 1st
2008 Daytona National Qualifier (Welter): SILVER
2008 Collegiate Nationals (Welter): BRONZE
2008 U.S. Open (Welter): BRONZE
2006 Senior National Team Trials (Bantam): 4th
2005 Senior Nationals (Bantam): SILVER
last updated 2/4/14


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Our Story
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The history of Jewish genetic testing at Einstein is a rich and longstanding one, starting with Operation GeneScreen (Tay-Sachs disease screening) in the 1970's. With the discovery of more genetic links to diseases common in the Ashkenazi Jewish population, genetic carrier screening has expanded well beyond Tay-Sachs disease. Our Program grew out of a pilot effort, which began in the spring of 2006, aimed towards providing the Jewish community with accessible and affordable carrier testing for Jewish genetic diseases that could affect offspring. More than 4,000 individuals were tested by us during the pilot phase, many of whom came from subsidized screening programs throughout the nation.
Building upon the success of the pilot phase, it was time to expand in related directions. In the spring of 2010, a relationship with Yeshiva University and Einstein was formalized, and the Program for Jewish Genetic Health was "born." The powerful reputation and resources of these institutions in the areas of outreach, medicine, and ethics were clearly needed to drive this project to the next level.
Where We Are Today
With the recent explosion of genetic knowledge and technology, there are many Jewish genetic health issues that require the same focus and attention as Tay-Sachs disease and other conditions which can affect offspring. We are anticipating what will emerge in the Jewish genetic realm in the years to come…from familial cancers to adult onset brain disorders, from bone marrow transplantations to novel gene therapies. Advances in medicine have allowed for significant progress in the realms of diagnosis, prevention, and management of these diseases, and ultimately will impact treatment and cures. The Program for Jewish Genetic Health represents an attempt to develop a centralized resource for the Jewish community, to address Jewish genetic health concerns and offer support and solutions.
How We Are Contributing to the Health of the Jewish Community