text:
Goals, Periodization, Lessons Learned
Life has been busy as expected since the Harvard meet. Finally able to get into the water this week with the team, which is great considering that our own home mini meet happens next Saturday in southwestern Vermont.
200 swim/100 kick/200 pull/200 choice
Fort Speed Set:
Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts
1 x 25 AFAP
1 x 50 EZ
1 x 50 AFAP
2 x 50 EZ
1 x 75 AFAP
3 x 50 EZ
1 x 100 @ 90%
4 x 50 EZ (worked on turns)
5 x 50 (odds fast from blocks, evens ez)
200 loosen and out
[Masters/Rec/1900 yds/75 min]
I love using this speed set heading into a meet...thanks again Leslie! Only Greg, Sean and Rebecca in the water today.
Preparations for the swim meet are coming along as well as expected at this point. The biggest concern I have is director is making sure that there are enough timers; because I run this swim meet as a benefit for the local age group swim team, whose season has already ended, we rely on them to run the meet while I do my best to get people here to swim in it. I don't get to really see the communication on their side so this aspect of being a director gives me the most anxiety. Right now we have 13 people who have signed up, but I'm still expecting more entries from Regional workout groups in the Adirondacks, New Hampshire, and the Berkshires. Hard to believe it's going to be our 7th annual meet this year!
Happy Passover and Easter everyone
Back from a fun weekend of racing in Boston at the annual Harvard meet. With my schedule allowing, I was able to swim all three days of the main meet this year (as opposed to driving down for the day as I have been doing in the recent past). That third big snowstorm didn't materialize here in our area, but in trying to more more wood pellets from the basement to the living room (so my daughter didn't have to while the rest of us went on the trip) I tweaked my back on Wednesday, to the point that it was painful to bend over to tie my shoes. I was able to make it to Masters on Tuesday for a warmup and some burst and cruise swims, but wasn't able to make it back to the pool before the meet. We made the 3 hour drive to Boston on Friday morning in time for event check-in...
100 Free: 53.94 - 3rd (26.33, 27.71)
-- This was the first event and my back was still tight, even after warmups. I popped a 24.6 at the New Year's meet in January, so these splits seem right on. I need to work the 2nd wall more for a faster 3rd lap when I swim this next. I didn't attack the walls due to the back tightness.
50 Fly: 27.10 - 5th
- My start was good and my stroke felt long and powerful. The turn was good, but I need to get some more sdk's in. I was short to the wall and decided to glide...probably should have taken an extra quick stroke.
100 Back: 1:00.93 - 2nd (29.89, 31.04)
- I opted not to use the backstroke ledges since I have no experience with them (other than a YouTube video that I watched online). The splits were good, but each wall was horrible and I did not reach my sdk counts. It probably didn't help that I was being conservative as to not agrivate my back. I think I can get back under a minute, especially if I take it out a little faster.
[My warmup in the regular pool was 1200 yds, and I did a total of 26 laps in the 29yd diving well lanes between events and for warmdown] After my day in the pool was complete we drove into Harvard Square to fart around and grab a late lunch before heading to the hotel to relax.
50 Breast: 25.23 - 4th
- On of these days I will make good on my threat to actually learn to swim this stroke more efficiently (and hopefully faster), but I swam this mostly to get a time for the Flow Swimmers online event that I signed up for. I really worked the walls and tried to get through the event without having my knee protest, and I accomplished both goals.
200 Back: 2:14.88 - 2nd (31.58, 34.45, 34.54, 34.31)
- I wanted to get under 2:15 and I did with a beautifully split race (1:06.03, 1:08:85)! So I did a sprint during warmups to try the ledge, and was in lane one. I remember telling my wife that lane was horrible because the flags only reached halfway across the lane. Of course that set me up to swim in lane 1! Anyways, I took it out without much legs and built into it as I planned. The turns were better (as my back was not as sore) and I am I really happy with the swim. I missed swimming with my buddy Trent from RI, but did run into Doug who came down from Maine for the day.
[Warmups of 1600 yds, plus an additional 18 laps in the big lane between events and for warmdown]. We drove over near BU and picked up a guitar that my son was looking at online before heading back to the hotel to drop off the car. I made reservations online for Hard Rock and we took the T into the city, battleing the drunken St. Patty's Day crowds and pub-crawls. I am happy I made reservations because we bypassed the huge line and were seated and served a lot faster that I expected. After a little shopping we went back to the hotel and vegged out, except for a little walk my son and I took in search for some cookies before bed.
50 Back: 27.10 - 2nd
- I used the ledges again and tried to not stay under as long as I usually do on the second lap. While I wanted to get under 27, I am really happy with this time as I find it so difficult to sprint anything.
100 IM: 1:02.17 - 3rd (27.22, 34.95)
- Back in lane 1 and I did my usual out fast then lose it all on breast. I wanted to get under 1:03 and did, beating my time from January. Oh well, this is a top 3 fastest time in the event in my lifetime so I am happy.
[Warmups of 1300 yards and 22 laps in the big lane between events and for warmdown] After the swims we watched Donna, an 84-year young lady from Maine, crush the 200 fly before driving home.
Total swimming:
Warmups: 4100 yds
Racing: 650 yds
Warmdown: 1914 yds (66 laps in the well)
- I aged up to the 40-44 group and swam my 100th race as a Masters swimmer with this meet. I have written before that I swam here as an age-grouper and feel blessed with the chance to swim here now. I am amazed to see the certificates from David Berkoff hanging on the walls behind the stands and to take in the brand new score board this year. It is just awesome for me to swim here. It is a very well run meet, this year having more than 650 swimmers, and great folks behing the blocks timing, reffing, and working to make sure everything runs smoothly.
- My wife and son made the trip. It is funny that in the locker room so many guys talked about their families not being on board to coming to watch. It is a boring meet, even for us swimmers, so I know how our families must feel. Even so, it means a lot to me to see my wife in the stands and know that she is cheering me on.
- Based on above, I tried to plan my swims so that I wasn't swimming in the first "distance" events of the day, pick back to back events, and avoid sitting at the pool all day. I accomplished that goal! Trying to then plan on when to warm up, try to get in some sprints from the blocks once the main competition pool is open, and then follow the estimated timeline takes some thought. I was able to get on deck before check-ins closed (no online option with this meet) and had some down time between events to not only hang out with my family but check in with my swimming buddies. I even met Guy from a facebook swimgroup and we checked in throughout the meet, even racing side by side in the 100 IM - he touched me out! Dan from Pittsfield aged up to 70 and was breaking lmsc records all weekend long...he might even be gunning from more at our meet in a few weeks.
- Swimming-wise, I am satisfied with my efforts and performances. After feeling like crap after the WPI scm meet in December, I have committed to swim more Tuesday night practices and the every other Saturday swims that my work schedule allows for. Like Ande has said, I need to stop lugging around this extra 10-15 points which will help make me faster in and of itself. I think that as the weather gets warmer I will be able to get back on the bike and schedule some 5k's to help with overall fitness and weight management. I also need to be more proactive with shoulder and knee exercises as both issues have not been too bothersome, although the long meet has reminded me of them. I also need to figure out breastroke.
Well, that's a wrap from Harvard. I'm really pleased with the meet and the opportunity to get some racing in after all the hours of training.
Updated March 19th, 2018 at 09:17 PM by rxleakem
As always, the summer progresses more quickly than preferred. Our family vacations to Shanghai, Japan, and NJ (Princeton & Monmouth Junction) are over. I'm now in the second week of restarting fitness activity after nearly a three months lapse.
Workouts from July 6 - this post
*Alternated on days 7/6-13, both daily from 7/14
1,000-1,500 (100s/200s as FR-Swim/BF-K or BR-K) in HOA pool1-2 mile walk/jog in neighborhood **Thanks to the savvy Speedsters local running community I recently brought Roka Clifton 2 at nearly 50% discount. These running shoes are amazing! For first time ever, I can run with such comfort and far less aching afterwards.
*1-3x Daily (morning-afternoon-evening)
Bands - lighter resistance upper body10-20 Squats, 5-10 Pushups,10 min stretching, poses, planks
*Previous benchmarks from March 2016:
Swimming - 60 minute SCY swim at 1:15/100Running - 60 minute run at 9:15/mile
Short Term Goals - by 9/1/2106
Log or journal fitness and training to sustain momentum.Return to weekly OWS at Vanderbilt Beach ASAP.Support my friends by volunteering at local triathlons, running events.Lose the 20 pounds gained during time off.Get stronger, begin moderate weight training.Get more flexible, specifically core area & lower body - consult with a trainer.Run with Speedsters 1-3 times weekly.
Goals before 10/1/2016
Swim 60min at 1:15, Run 60min at 9:15Join Masters and/or Tri swim training group(s) either am or pm.Enter an OWS or USMS meet with a friend(s).Enter a local area 5K along with Speedsters.
Longer term, before April 1, 2017
Borrow a bike to tryout riding in some shorter tri group training rides (I used to ride extensively in teens, 20s & early 30s). Could lead to buying a bike to make riding an ongoing activity.Complete a one hour swim at 1:12/100 pace.Participate in a half marathon.
I have a lifelong recurring boom and bust cycles with fitness activity relative to life circumstances. My prior cycle of uninterrupted training and fitness was almost two years partly to encountering a great network of friends through the SWFL OWS FB group I joined in 2015. One upside during this time away from fitness activities and training has been increasing professional opportunity and growth.
MFI Hearing Aids
An added dimension to my running is the MFI (made for iPhone) hearing aids which recently replaced my six years old HAs. Any audio generated from the iPhone can be transmitted directly through the HAs via a proprietary bluetooth connection. Needless to say, it provides a wonderful experience to run with music or anything one would to listen to while running.
Even more basic - but so magical for me, it very effectively makes phone calls much more clear and less intimidating. In fact recently I was able watch a webinar on my large screen via PC and also simultaneously on my iPhone via youTube where I could hear everything so well without any captions while typing notes notes the entire session.
Updated July 15th, 2016 at 12:45 PM by fdtotten
Since spring has sprung we are getting a head start on outdoor cleaning. We had a guy come in and thin out some trees, remove some out-of-control compost piles, and prep for some fence installation. I've done it all before, but I was amazed that all of it was done in half a day! We'll have a clean canvas to add some landscaping that my wife has been planning for a bit. Pool tonight and no circle swimming!
200 Fr/200 Bk/200 IM Drill
6 x 75 on 1:15
- 1-4 = IM rotation strong
1 x 50 EZ
8 x 50 FR on 1:10
- odds = DPS/EZ speed, evens = AFAP
1 x 50 EZ
6 x 50 BK on 1:10
- odds = DPS/EZ speed, evens = AFAP
100 kick
1 x 50 EZ
6 x 25 Burst and cruise on 1:00
- IMO, then FR and BK to complete
3 x 50 Active Recovery
(Solo/Rec/2300 yds/50 min)
Beating the proverbial bushes for our meet next weekend. Right now we have eleven entries, and I know that everyone waits until the last minute to sign up but...I still want to make sure that we have as good of a crowd as possible. Last year we ended up with 29 swimmers, I am hoping to hit 25 this year. If you live near VT, come by and swim fast with us!
The wild winter weather is continuing here in western New England. Wednesday night saw thunderstorms after a day of rain, and the temp on my way to work yesterday morning was 58! This morning my wife and I went to a local cafe for a breakfast treat, and we talked with a guy from CA that was passing through the area. I was able to get to the pool...
200 free/200 back
2 x [with snorkel]
- 100 kick with AK, 200 swim with AP (r/l/b/b), 100 pull
10 x 50 on :45
- 1-9: pace holding :32
- extra 30sr before #10: fast at :28
2 x [on :05sr]
25 skull, 25 build up, 25 build down, 25 FAST
150 loosen and out
(Solo/Rec/2050 yds/40 min)
Felt good in the water, despite a poor weak of sleep. We had a visitor today from 1776 at the lunch lap swim who also knows my buddy Tom from Philly. Always neat to meet other swimmers...six degrees of separation!
I registered for the Harvard meet, but just for two days. I decided I'd rather sleep than swim the 500! I'll be able to swim two of the backs, try yet again to get closer to :60 in the 100 IM, and then cap off the meet with a DPS distance fly (maybe a gridge with Tom?).
Friday, March 18, 2016
8 Men 50 free
10 Men 100 back
14 Men 50 fly
Saturday, March 19, 2016
20 Men 50 back
22 Men 100 IM
24 Men 200 fly
Had a crummy night's sleep but was able to function well enough during the Rx Abuse Task Force meeting this morning. After getting recycling loaded into the van I did some errands with my wife and then we enjoyed a great lunch. I am in the process of reorganizing paperwork, condensing, and shredding to get rid of excess...maybe I don't need to keep my tax returns from 2001? Made it to Masters tonight...
- 100 demonstration of streamling/sdk with the age group team as they head to end of season champs. I will spend the day with them on Thursday of next week.
- 200 swim/100 kick/200 pull with AP and snorkel
- 16 x 25 on :35 [4 x build, descend, easy, fast]
- 6 x 75 on 1:10 [fast last lap, snorkel on first four FR, last two back]
- 8 x 50 on :45 [pull]
- 2 x 150 on 2:05 even split [did 50 fr/bk/fr, held 1:48]
- 2 x 25 from blocks [working starts]
- 100 loosen and out
(Masters/Rec/2300 yds/55 min)
Light turn out tonight with MG (back from Canada) doing the workout with me and Matt on his own, until we worked on starts. I will be signing up for the Harvard/New England Champs for Friday/Sat events...will miss th 200 back on Sunday but am satisfied for 3 events a day and only one night in a hotel. Should have plenty of time to relax after the meet and explore Boston a bit with the family. Right now I'm thinking of entering...
50 free, 100 back, 50 fly on Friday (my knees will not be up for the 200 breast)
50 back, 100 IM, 200 fly on Saturday (planning to skip the 500 so I can sleep in! might decide to swim it backstroke.)
Quick swim this morning before work.
200 free/200 back/200*im drill/200 kick
2 x
75*DPS into 25 AFAP
100 kick
25*AFAP into 25*Ez into 50 DPS
100 kick
100 loosen and out
(Solo/Rec/1600 yds/30 min)
Trying to work in some speed in preparation*for my first Nationals (and second ever lcm meet). I am not following my usual two-week taper plan, but I do feel like I am a bit peppier in the water as compared to the lcm meet I did last year. At least I have a more robust base laid down at this point. In order to swim the trip, I swapped weekends so will be pulling a James Adams and 73 hours from now through Tuesday, then hopping in the car Wednesday morning for the 8 hour drive to Ohio. I plan to make it for a quick swim on Wed night and perhaps the pre-meet meeting, then will swim the 800 on Thursday*followed by the 400im, 50 free, and 200 back on Friday (plus maybe a relay). Then my son and I will be heading into Cleveland to catch some ball games and a visit to the*R&R HOF,*but most importantly for a college visit. I might try to drop in on a Masters workout while in town.
Some items on my agenda today changed, so I stayed flexible and went with the flow. I was able to go out for a nice 50 mile motorcycle ride with my neighbor and managed to avoid the thunder showers. Hit the pool tonight for a redo of a practice a few weeks ago...
200 free, 200 back, 200 im drill
2 x 100 pull (focus on pull) with snorkel
1 x 200 swim DPS with snorkel
1 x 400 neg split (2:34, 2:26= 5, did'nt have Brent pushing me)
1 x 200 breath control (6,5,4,4, repeat)
2 x 100 pull (focus on pull)
4 x 50 descend on :50 back
200 loosen
(Solo/Rec/2200 yds/50 min)
Greg was at the pool as well so I spend a little bit of time between sets chatting with him. This was a good workout and I had actually forgotten that we did it before as a group until I hit that 400 negative split; I was about 4sec faster a couple of weeks ago.
If all goes as currently planned I should have a busy swim itinerary this summer...
WAM scm in June (http://wam-swimming.com/waminvitational/)
Jenny Thompson lcm in July
USMS nats lcm in Aug
LGOWS 2.5km nats in Aug (http://www.lakegeorgeswim.com/)
Still staying quiet on the marathon swim front, but I am looking forward to Wednesday nights in the Berkshires as well as some open water swim with my team here in the southern Vermont area.
Took the week off from the pool last week, and finally went to the doctor to get my neck checked out. Was probably more serious than I originally figured, but I was given a small supply of anti-spasm meds that have really done the job of loosening it up and increasing my range of motion. Still a little tender, but overall much better. I also had the motorcycle serviced (and Lena picked out a riding jacket, so more rides with her this summer ) and most of the outside yardwork done.
I went to the pool tonight and didn't have to share the lane. The fact that we had our first 80-degree day since September likely contributed to the empty water ...
200 free/200 back/200 im drill
600 shark swim with snorkel
10 x 50 on :50 descend in pairs
50 easy
4 x 50 IMO sprint down,25 easy back
50 easy
100 loosen and out
(Solo/Rec/2100 yds/40 min)
I felt pretty good in the water. With my improved focus on nutrition, I have dropped another 5 pounds so I have about 15 pounds to go. I should be able to start jogging again and also riding my bicycle to work as other ways to get some aerobics in.
It is looking like I am 95% in for swimming my first Nationals this summer as I have the time off for an Ohio college visit/road trip to Cleveland with my son. We are also looking at catching an Indians game and maybe a trip to the Football Hall Of Fame on the way home. I also am planning to swim the OW Nationals at Lake George at the end of August, so a few meets. I am bummed that I have to work during the Baystate Games, which are at Harvard in July.
The culmination of many months of planning and anticipation was realized this morning with the start of our 4th annual mini meet here at my hometown pool. Overall attendance was down from previous years, but we ended up with more than 25 swimmers and a lot of fun! There are always great stories from any Masters meet, as evidenced at our meet as some folks came out to their first competition, others met with friends and family for an annual splash, and we even welcomed an English Channel swimmer with her new start-up team!
As meet director (and brainchild of the meet), there are certain stresses that I have in addition to actually swimming. We had our main official (and the woman with the most knowledge of running the computer/timing system) back out a few weeks ago due to family vacation, so many others needed to step into new positions in order to make the meet come together. I confirmed that the facility would be opened early so that we could setup in time for 9am warmups, and our lifeguard was there when requested. Some mild headaches as the printer ink cartridges were dried up, and after not being able to use the facility's equipment my wife and son hurried home to get our wireless printer, which worked! So a minor delay in the start of the meet, but we were able to get the relays off and then I filled in some space with my list of "thank you"s and info on our community, so everyone was very understanding and patient.
I try to keep the meet in line with our USMS hashtag #FunnestSport by offering some great prizes and fun events. I bought some USMS silicone caps with my discount earlier in the year, the age group coach donated some maple syrup that she made this spring, and I was able to secure (yet again) some Stroopwafels from our local Dutch bakery, Bakkerij Krijnen. These all went out to our first registrant, farthest traveled (our buddy Lisa from NJ), first time entrant, and the winners of our Sprint challenges.
I again had the privilege in roping my one of my brothers, my sister and her partner, and my daughter into swimming so that we had an All-Leake medley and free relay, as well as a morning to catch up and get some exercise together in a pool that we spent most of our childhood in. It was great catching up and seeing how their swimming abilities have not diminished even thought this is the only time of the year that they get wet! Lena and the boys were our cheerleaders.
Our local team was well represented with Greg, Kevin, Ashley, and Amanda (with Melissa and Rachel helping out as timers). Greg made his famous Magic Bars for the concession stand and had some great swims as well, even after helping me get things set up in the morning - nice job, Greg!
Due to the delayed meet start I scratched the 200 IM to help move things along. I did the 500 fly (7:04, I think, slower than a couple of years ago), and was surprised that Bethany did fly as well! My only other event was the 100 fly (1:02) but was wiped out and could not get the SDK's going. We also had a blast doing the Medley and Free Relays together.
All in all, another great event for Masters swimming! Looking forward to next years addition!
Things to remember for next year:
check printer cartridges, batteries before meet
order more latex caps from national office
Happy to get a swim in tonight after some busy days at work. I joined Johnson at the bowling alley yesterday after school before taking him and a couple of the other exchange students to a local sugar shack to see the process of making syrup. I learned that it used to take 40 gallons of sap to make 1 gallon of syrup, but now it is closer to 47.
200 swim
100 kick
200 pull
4 x 50 Quarter's Strong
100 easy
8 x 50 on 1:10 free, best avg (used snorkel)
1 x 50 easy
4 x 50 on 1:10 back, best avg
1 x 50 easy
6 x 75 on 1:30 (odd easy, even fast) (did 100s)
1 x 50 easy
4 x 25 drag race from mid pool :45
150 easy (did 250)
(Masters/Rec/2500yds/60 min)
This is an old Fort hybrid workout that I like to swim at the start off my taper period, so I inflicted it on the team.
I had a quiet Easter due to having to work, but I finished an excellent Passion week Bible plan from youversion Bible app. There was a small gathering at my house, but basically turned into a birthday party for two nephews and a niece.
We now have six official entries in our meet at the end of the month. The coach that generally helps to run the meet is away so others are stepping up to help us. I am guessing that we will have around 25 entries.
The only other news is that I have started to use myfitnesspal again to help me keep track of calories. Haven't used it in a few years but i need the accountability to help me get to a healthier weight.
200 free/200 back/200 IM drill
400 free with AP
500 Shark Swim
5 x 100 on 1:20 (came in at 1:15)
200 loosen and out
(Solo/Rec/2200 yds/40 min)
Open lane today for the most part = good day. After the swim I went and gave blood. Might try the double red donation next time. Bitterly cold here in VT today, with the temps dipping below zero overnight. I guess it is January after all!
I also entered the upcoming swim meet her in town into the USMS database. For those not desiring a trip to San Antonio at the end of April, the 4th Annual Monumental Masters Mini Meet might be just the event for you!
What an interesting two months it has been. After ten years out of the water, it was hard to know what to expect. What was my body capable of? Would I have the desire to continue? Did I really want to get back into a sport I burned out on?
For years, it just wasn't possible. My job required me to work 12 hours a day and with an hour commute each way, finding time for sleep was difficult. Then there was the problem of where to swim. I lived about an hour away from the nearest pool and given my work schedule, it was not surprising that the pool would be closing the same time I got off work and opened a half-hour before I was supposed to be at work. I let it go. I took up other hobbies. I fulfilled my dream of becoming a pilot. I became an avid photographer. I traveled the world and took places off my bucket list. I had made one half-hearted attempt in 2008 by signing up as a USMS member. I went to an old 20-yard YMCA pool without lane lines and did about 500 yards, dodging elderly people doing backstroke diagonally and left after too many near misses.
I still missed swimming. Not necessarily the workouts or two times a day practices that I had endured, as I suspect was what burnt me out, but non-tangible things.
I was lucky to move to the city I work in back in January. The 12-hour days had been reduced to 11-hours and I had a five-minute commute. The city had just built a beautiful aquatic center that boasted a 50 meter by 25 yard pool. It was just 10 minutes from my house, and open from 5:30 am to 7 pm for lap swimming.
In July I decided I needed to swim again. I pulled out a big box with probably about 15 old swimsuits that I had acquired during my 8-year career as a swimmer. My swimsuit from my senior year of high school was in the box. As I went through the suits, I quickly realized that while most of them still fit, they were just too old and were falling apart. Had it really been that long? I found two brand-new Nike swimsuits that I had purchased in 2003 off of ebay. They still had the tags on, but I could hear the fabric "stretching out" as I managed to wiggle it on. It was way too tight to pass off as a practice suit. I had forgotten about the days when swimmers would try to squeeze into the tiniest suit possible and it made me chuckle to think of myself doing that.
Realizing that I couldn't swim without a "real" suit (my poor Victoria's Secret bikinis would have to wait for the beach), and also needing a new cap and set of goggles, I headed to the Sports Authority in town. I had no idea what my suit size was anymore, so my usual ordering online was out of the question.
I picked out a swimsuit, two pairs of goggles, and two caps to purchase. I had no idea why, at that moment, I started to feel a sense of excitement. Was it because I was finally doing it? Stopped making excuses not to? Or was it just exciting to go do something I once loved? I couldn't answer that question then. I would have to find out.
To be continued.
Updated October 22nd, 2014 at 11:43 AM by mo89564
After a busy weekend of work and then activities at church, I was happy to get out of work early today and rest a bit at home before a swim this evening. The pool was a bit crowded so I was not able to get in what I had planned, but I was able to do ...
200 Fr/200 IM drill
200 kick
2 x
- 4 x (3 x 25 on traffic:, as sprint, sprint, easy, the 2 fast IMO)
- 200 Pull with buoy fast
200 loosen and out
(Solo/Rec/1800 yds/40 min)
I was able to get a 2 mile jog in on Saturday night, and I have been a little sore from the open water adventures last week. I'm looking forward to the Baystate Games this coming weekend at Springfield College in Mass. I am signed up for just Saturday, doing:
400 Free
100 Back
50 Free
Out to be an interesting day, befitting my first ever LCM meet. I haven't been very consistent with training over the past few months (and haven't been in a long course pool since last summer), but I am looking forward to the challenge of LCM! The 400 free swims around noon, and then the rest of the meet starts at 4:30 - I plan to use the 400 IM as an extended cooldown/warmup before the 100 back.
Edit: found the psyche sheets here.
Updated July 14th, 2014 at 08:34 PM by rxleakem
Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.
It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...
I got in 200 before we started.
200 swim/100 kick/100 pull
4 x 25 Build
3 x
- 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
- 4 x 50 swim on :20sr (did IMO)
- 4 x 25 swim on :10 (did IMO)
- Masters Minute rest
6 x 50 on 1:15 (fast under the flags; I did IM transitions)
(I did 4 x 75 k/s/p on 1:15)
200 loosen and out
(Masters/Rec/3000 yds/80 min)
A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.
I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.
President Obama says hello
I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!
After work today I hopped in to the water:
200 Fr/200 Bk/200 IM drill
400 kick/drill by 50
5 x 50 FR on :45
1 x 50 ez
5 x 50 Bk on :50
1 x 50 ez
20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
300 loosen and out
(Solo/Rec/2400 yds/45 min)
Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.
Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
We at our Masters club (the Columbia Masters in Howard County, MD) are very excited that the Swimming Saves Lives Foundation has declared April Adult Learn-To-Swim month. We think that many adults would like to learn how to swim, but maybe haven't had an opportunity to do so... Until now. We are using this nationwide campaign as the impetus to develop programs we can use to get interested adults in the pool. And, we hope to expand the opportunities to swim that we already offer. The ability to bring this life (and lifesaving) skill to an adult population is exciting and something we are eager to do.
Has your club offered adult learn-to-swim lessons? Is it a Swimming Saves Lives Foundation partner? If so, what types of programs have you offered. What types of programming is the most popular with your population/in your area?
I would love to hear from you about your Adult Learn-to-Swim successes! Thanks! ~Angie AngieKozBlogs
Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend
200 Fr/200 Bk/200 IM drill
2 x 100 kick
8 x 50 FR on 1:05
1 x 50 ez
8 x 50 Bk on 1:10
1 x 50 ez
6 x 75, done as:
- 2 FR (on 1:15, 1:45; held :50)
- 2 Bk (on 1:20, 1:40; held :54)
- 2 IM (on 1:20, 1:40)
6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
4 x 50 on 1:20 loosen and out
(Solo/Rec/2500 yds/60 min)
My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).
My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.
Updated February 25th, 2014 at 08:51 AM by rxleakem
Quick swim before the day's activities, after a brutal weekend at work ...
200 Fr/200 IM drill
2 x 100 kick into 200 swim with AP
4 x 75 on 1:30 (kick/IMO fast/25 pull)
4x 50 b/c on :50
100 loosen and out
(Solo/Rec/1600 yds/30 min)
Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.
Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
That's two more than last year
Updated January 27th, 2014 at 10:18 PM by rxleakem
Today was the last of our planned long swim days to prepare for the One Hour Postal Swim. We hope to have one long swim a month down the road (maybe starting in March) to prepare for the Chesapeake Bay Swim, among other open water swims some members of our Masters club are planning for this summer. I had high hopes for myself today after enjoying a really good post practice long swim last week. However, due to a couple of "game-changers," I opted for a different goal. My original plan was to swim for 45 minutes and see how I did. Game Changer number one was that I started to come down with a cold this week, and while I've been diligently taking my Zicam for the past two days, I must admit to not being 100 percent. The great news is that I've been taking Zicam and felt good enough to be able to swim today. Game Changer number two was the killer workout Sue had for us today. Whew! It was a 3900 yard day, with the main set that looked like this: 4X 100 on 1:40 & 200 on 3:30 (Work the 100s); Then do a 100 or 200 easy followed by 4X 100 on 2:00 & 200 on 3:15 (Work the 200s). So, needless to say, I had a lot less left in the tank for the post-practice long swim than I did last week. However, since I am always competing with myself, I had to at least swim the same number of yards as last week's all time (practice) high. So, I set out to swim a 1000 and see how I felt after that. I did it and felt pretty tired. I was able to get the additional yardage in for the 5300 yard grand total, which is great. I didn't know what to expect, but am pretty happy. Not as happy as last week, mind you, but happy. Next week we will be doing the One Hour Postal Swim! Hopefully, I'll be in form for it. Happy Friday! ~AngieKozBlogs


text:
The Louisiana Department of Wildlife and Fisheries (LDWF) has scheduled a public meeting for Sept. 18 to present the preliminary results of Louisiana black bear population research conducted on the Tensas River National Wildlife Refuge.
The meeting will be held at the Tallulah Country Club, 762 US Hwy. 65 South at 7:30 p.m. The Louisiana black bear population research is in its fifth year, and results from the first three years of the project will be presented to the public.
The research project is funded by the United States Fish and Wildlife Service and LDWF. Field work is being conducted by the University of Tennessee under direction of LDWF.
There will be an opportunity after the presentation for questions and discussion regarding research and management work being accomplished in Louisiana for the Louisiana black bear.
EDITORS: For more information, contact Maria Davidson at 337-948-0255 or firstname.lastname@example.com

subset: commoncrawl


text:
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|Product name
|Per Pill
|Per Pack
|30 pills
|60 pills
|90 pills
|120 pills
|180 pills
|270 pills
|360 pills
|Product name
|Per Pill
|Per Pack
|90 pills
|120 pills
|180 pills
|240 pills
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Common use
Atorvastatin is a cholesterol-lowering used to treat high cholesterol or to lower the risk of stroke, heart attack or other heart complications in patients with coronary heart disease or second type of diabetes. Atorvastatin helps to clear harmful low-density lipoprotein cholesterol out of the blood and by limiting the body's ability to form new LDL cholesterol. Thus it can help prevent hardening of the arteries and heart disease, conditions that can lead to vascular disease, heart attack, stroke.
Dosage and direction
Take it orally once a day with or without food. Atorvastatine should be taken with full glass of water.
The common dose for adults is 10 mg once daily.
The common dose for children from 10 to 17 years of age is 10 mg once daily.
Using Atorvastatin in children less than 10 years of age is not recommended and dose must be determined by your family doctor.
Note: this instruction presented here just for review. It's very necessary to consult with your doctor before using. It help you to get best results.
People with diabetes, underactive thyroid glands, kidney disease, or muscle disease sometimes need additional tests before or during atorvastatin therapy since dosage adjustments may be required. Do not use large amounts of alcohol while taking this drug because it can worsen the adverse effects of this medicine on the liver. Atorvastatin should not be used during pregnancy, becoming pregnant or lactating without doctor's advice. Do not use Atorvastatin before breast-feeding without doctor's permission.
Atorvastatin is not allowed to people who have liver problems or unexplained abnormal liver function tests. Do not use it if you are taking an HIV protease inhibitor (eg, ritonavir), itraconazole, or mibefradil. Also Atorvastatin contraindicated if you are hypersensitive to any components of this medication, pregnancy or breast-feeding.
Possible side effect
They may include all types of an allergic reaction. Also the most possible side effects include:
muscle pain, tenderness, or weakness with fever or flu symptoms; or
nausea, clay-colored stools, stomach pain, low fever, jaundice, loss of appetite, dark urine.
Less serious include:
mild nausea or stomach pain, stomach upset, heartburn;
constipation, bloating, gas;
stuffy nose;
itching, skin rash;
If you experience one of them stop using Atorvastatin and tell your doctor as soon as possible. Also consult with your doctor about any side effect that seems unusual.
Drug interaction
Atrovastatin interact with the following drugs: digoxin; erythromycin or clarithromycin; gemfibrozil or fenofibrate; niacin; an antifungal medication such as itraconazole, fluconazole, or ketoconazole; drugs that weaken your immune system such as cancer medicine or steroids, cyclosporine, sirolimus, tacrolimus, and others; HIV or AIDS medication such as indinavir, nelfinavir, ritonavir, lopinavir-ritonavir, or saquinavir. Also note that interaction between two medications does not always mean that you must stop taking one of them. As usual it affects the the effect of drugs, so consult with your doctor about how it interactions are being managed or should be managed.
Missed dose
If you forgot to take your dose in time, please do it as soon as you remember. But do not take if it is too late or almost time for your next dose. Do not increase your recommended dose. Take your usually dose next day in the same regularly time.
Symptoms of Atorvastatin are not known well but most possible of them include a severe drop in blood pressure and a faster heartbeat. If you experience one of them or any unusual symptoms, call your doctor immediately.
Store at room temperature between 59-77 degrees F (15-25 degrees C) away from light and moisture, kids and pets. Do not use after expiration term.
We provide only general information about medications which does not cover all directions, possible drug integrations, or precautions. Information at the site cannot be used for self-treatment and self-diagnosis. Any specific instructions for a particular patient should be agreed with your health care adviser or doctor in charge of the case. We disclaim reliability of this information and mistakes it could contain. We are not responsible for any direct, indirect, special or other indirect damage as a result of any use of the information on this site and also for consequences of self-treatment.
Following the safety recommendations and taking into consideration contraindications, warnings and precautions will decrease the risk of experiencing unwanted reactions and side effects. However, patients, who are hypersensitive to the components of the drug, can witness mild to severe adverse reactions listed below. Contact your doctor or online medical specialist to eliminate the risk of serious consequences. Seek medical assistance the moment you have noticed the following side effects:
More Common
- Headache
- hoarseness
- lower back or side pain
- pain or tenderness around the eyes and cheekbones
- painful or difficult urination
- stuffy or runny nose
Less Common
- Abdominal or stomach pain
- back pain
- belching or excessive gas
- constipation
- general feeling of discomfort or illness
- heartburn, indigestion, or stomach discomfort
- lack or loss of strength
- loss of appetite
- nausea
- shivering
- sweating
- trouble sleeping
- vomiting
Incidence Not Known
- Blistering, peeling, or loosening of the skin
- chills
- dark-colored urine
- diarrhea
- joint pain
- large, hive-like swelling on the face, eyelids, lips, tongue, throat, hands, legs, feet, or sex organs
- red skin lesions, often with a purple center sore
- red, irritated eyes
- sore throat
- sores, ulcers, or white spots in the mouth or on the lips
- Appetite increased
- black, tarry stools
- bloody nose
- bloody or cloudy urine
- blurred vision
- continuing ringing or buzzing or other unexplained noise in the ears
- difficult, burning, or painful urination
- difficulty seeing at night
- excessive muscle tone or tension
- fruit-like breath odor
- groin or scrotum pain
- inability to have or keep an erection
- increased body movements
- increased sensitivity of the eyes to light
- increased sensitivity to touch or pain
- increased thirst
- increased urination
- loss of bladder control
- loss of sexual ability, drive, or desire
- menstrual bleeding occurring earlier or lasting longer than usual
- mental depression
- nervousness
- nightmares
- pale skin
- paranoia
- pinpoint red spots on the skin
- slurred speech
- swollen or tender lymph glands in the neck, armpit, or groin
- unable to move or feel face
- unusual bleeding or bruising
- weight loss
|Small Molecule
|Accession Number
|CAS number
|Average: 558.6398
Monoisotopic: 558.253000445
|Chemical Formula
|IUPAC Name
(3R,5R)-7-[2-(4-fluorophenyl)-3-phenyl-4-(phenylcarbamoyl)-5-(propan-2-yl)-1H-pyrrol-1-yl]-3,5-dihydroxyheptanoic acid
|Protein binding
>98% bound to plasma proteins
Generally well-tolerated. Side effects may include myalgia, constipation, asthenia, abdominal pain, and nausea. Other possible side effects include myotoxicity (myopathy, myositis, rhabdomyolysis) and hepatotoxicity. To avoid toxicity in Asian patients, lower doses should be considered.
|Half life
14 hours, but half-life of HMG-CoA inhibitor activity is 20-30 hours due to longer-lived active metabolites
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text:
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Rocket Jump
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text:
Melanie Martinez Brings 'Seven Nation Army' to 'The Voice'
Team Adam's Melanie Martinez may be the youngest contestant on 'The Voice,' but her age doesn't make her any less of a contender. Tonight (Nov. 19), the 17-year-old performed 'Seven Nation Army' by the White Stripes, further showing off her unique style and voice that have been propelling her along all season.
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Christina Aguilera's response was much less enthusiastic – but let's be honest, she hasn't been a huge fan of Martinez so far. "I do see yourself trying to push yourself a bit more with this one, but I still think you need to find your comfort zone with it," she commented.
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text:
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For more information on GeoIP and minFraud, visit MaxMind's website.
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I just wanted to let you know that I received the Margarita set of 4 photo frames and they are beautiful!!! And you sent me two FREE ones. I am so pleased with the product. And you packed them up so well. Thank and I'm passing the word along to my fellow nurses and friends to check out your web site.
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Veneza Perez Named Miss July 2013
Congratulations to 20-year old Miami native Veneza Perez! Veneza beat out a stacked field of Miss July hopefuls and will be rocking her new bikini from B. Swim and a $250 gift certificate from VonZipper for her efforts. We caught up with Veneza below to see what makes her tick…
Student and aspiring model.
Secret and/or hidden talent?
My hidden talent would probably be my flexibility and it wouldn't be a secret if I told you…
Got a boyfriend?
No boyfriend.
Are you a surfer girl?
I hope to soon get my own board and officially give myself that title; I've been hooked since I first got up on one!
Regular or goofyfoot?
Worst wipeout?
I was going to say my first time on a board but I think when I went uphill on a four wheeler might have been worse. It flipped over me but luckily I was okay. Got right back on it!
Favorite beach in the world?
I'd love to visit them all but my favorite so far has to be the beach in Gorgeous Saona Island in Dominican Republic.
If you could go on a date with any pro surfer who would it be?
Probably Julian Wilson, he has a killer smile.
Turn ons?
Confidence, nice smile, a fun, passionate, spontaneous personality who can make me laugh
Turn offs?
Cocky, close-minded, rude, and liars.
Tell us something nobody knows about you…
As silly as it may sound, I have a slight phobia of balloons
What would your last meal consist of?
Definitely lots of sushi and some ice cream cake.
Last book you read?
Thirteen Reasons Why.
Favorite movie?
Titanic and The Great Gatsby.
Anything else you'd like to add?
Modeling is truly what I love to do. I'm a huge travel junkie that's determined to do anything I can to help put an end to animal abuse. Thanks for choosing me!
To enter the TransWorld SURF Model Search, email your photos to [email protected] Please include name, age, hometown, and some info about yourself. Monthly winners will receive a free bikini from B. Swim and a $250 gift certificate from VonZipper.


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Evening classes canceled Feb. 7, 2018. Learn more.
Home | Academics | Our Schools | Conservatory of Performing Arts | Conservatory News & Features
Conservatory of Performing Arts students perform a scene from Oklahoma! Check out more photos below.
Point Park University's Conservatory Theatre Company opens its 2013-14 season with Rodgers and Hammerstein's beloved musical Oklahoma!, directed by Broadway star Patrick Cassidy.
Patrick Cassidy
Oklahoma!, which tells the story of cowboy Curly McLain and his romance with strong-willed farm girl Laurey Williams, features the following Conservatory of Performing Arts faculty and students:
More than 20 students perform in the ensemble, and the production also features staff and alumni on and off stage.
Cassidy is the son of famed movie star Shirley Jones, who began her acting career at the Pittsburgh Playhouse and who played the role of Laurey in the movie production of Oklahoma! Jones is planning to attend the opening performance on Oct. 18 at the Pittsburgh Playhouse.
Oklahoma! runs Oct. 18-27 in the Rockwell Theatre.
Tickets range in price from $18 to $20 and can be purchased by calling the Pittsburgh Playhouse box office at 412-392-8000 or online at www.pittsburghplayhouse.com.
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He has solved cases as Sherlock Holmes, been exiled as Julian Assange and saved Britain from the Nazis as Alan Turing, but British actor Benedict Cumberbatch is not done playing the hero as Marvel announced Thursday he will star as Doctor Strange.
Marvel's "Doctor Strange" will follow the story of neurosurgeon Stephen Strange, who suffers a severe accident and loses the ability to perform surgery, thus turning to the mysterious world of magic and alternate dimensions.
"Stephen Strange's story requires an actor capable of great depth and sincerity," Marvel studio President Kevin Feige said in a statement.
"In 2016, Benedict will show audiences...


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|Travel Ban lifted! Woohoo!
Nov 1, 2009
Dear Dr Bob,
I am currently in Cuzco Peru having a great tome and read in my NYTimes that Pres Obama lifted the Travel Ban to the US for HIVers effective in 60 days! I just wantedto share this great news with everybody!
Also wanted to tel everyone that Cuzco is amiazing and yall must visit!
Take care and thanx for the great work you do in this forum.
From the Imperial Inca City,
Response from Dr. Frascino
Hello Joseph,
WOO-HOO! (See below.)
Dr. Bob
HIV TRAVEL BAN Nov 1, 2009
Hey Dr. Bob,
What's up with the HIV travel ban? Didn't Obama promise to get that cancelled???
Flying Monkey
Response from Dr. Frascino
Obama promised and Obama delivered! The 22-year ban on travel to the U.S. by HIVers was abolished by Obama yesterday (10/30/09) and will go into effect after a routine 60-day waiting period. The unscientific discriminatory travel ban was the handiwork of hateful Republican Senator Jesse Helms who singlehandedly set HIV/AIDS awareness, education and prevention back by decades. The ban's repeal was spearheaded by Senator John Kerry and other Democrats. Once again, it's important to note elections do matter!
I'll post some information below from the New York Times that discusses the repeal of the travel ban.
Dr. Bob
Obama Lifts a Ban on Entry Into U.S. by H.I.V.-Positive People October 31, 2009
By JULIA PRESTON, New York Times
President Obama on Friday announced the end of a 22-year ban on travel to the United States by people who had tested positive for the virus that causes AIDS, fulfilling a promise he made to gay advocates and acting to eliminate a restriction he said was "rooted in fear rather than fact."
At a White House ceremony, Mr. Obama announced that a rule canceling the ban would be published on Monday and would take effect after a routine 60-day waiting period. The president had promised to end the ban before the end of the year.
"If we want to be a global leader in combating H.I.V./AIDS, we need to act like it," Mr. Obama said. "Now, we talk about reducing the stigma of this disease, yet we've treated a visitor living with it as a threat."
The United States is one of only about a dozen countries that bar people who have H.I.V., the virus that causes AIDS.
President George W. Bush started the process last year when he signed legislation, passed by Congress in July 2008, that repealed the statute on which the ban was based. But the ban remained in effect.
It was enacted in 1987 at a time of widespread fear that H.I.V. could be transmitted by physical or respiratory contact. The ban was further strengthened by Congress in 1993 as an amendment offered by Senator Jesse Helms, Republican of North Carolina.
Because of the restriction, no major international conference on the AIDS epidemic has been held in the United States since 1990. Public health officials here have long said there was no scientific or medical basis for the ban.
Under the ban, United States health authorities have been required to list H.I.V. infection as a "communicable disease of public health significance." Under immigration law, most foreigners with such a disease cannot travel to the United States. The ban covered both visiting tourists and foreigners seeking to live in this country.
Once the ban is lifted, foreigners applying to become residents in the United States will no longer be required to take a test for AIDS.
In practice, the ban particularly affected tourists and gay men. Waivers were available, but the procedure for tourists and other short-term visitors who were H.I.V. positive was so complicated that many concluded it was not worth it.
For foreigners hoping to immigrate, waivers were available for people who were in a heterosexual marriage, but not for gay couples. Gay advocates said the ban had led to painful separations in families with H.I.V.-positive members that came to live in this country, and had discouraged adoptions of children with the virus.
Gay advocates said the ban also discouraged travelers and some foreigners already living in the United States from seeking testing and medical care for H.I.V. infection.
"The connection between immigration and H.I.V. has frightened people away from testing and treatment," said Rachel B. Tiven, executive director of Immigration Equality, a group that advocates for gay people in immigration matters. She said lifting the ban would bring "a significant public health improvement."
"Stigma and exclusion are not a sound basis for immigration policy," Ms. Tiven said.
Senator John Kerry, Democrat of Massachusetts, who led the effort to repeal the ban, said it had now "gone the way of the dinosaur."
But, Mr. Kerry added, "it sure took too long to get here."
International health officials said lifting the ban would end a much-criticized inconsistency in United States health policy, with Washington playing a leading role in AIDS prevention in Africa and other countries with severe epidemics, but preserving restrictions that in practice prevented international AIDS researchers and activists from gathering at conferences here.
In 1989, a Dutch AIDS educator, Hans Verhoef, was detained for several days in St. Paul when he tried to attend a conference. Since then, people involved with AIDS issues have not organized meetings here.
"We think this is going to give a very positive image of where the United States is going in terms of eliminating stigma and discrimination in relation to H.I.V.," Dr. Socorro Gross, assistant director of the Pan American Health Organization, said Friday.
PML mis-diagnosed by Infectious Disease Specialist
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95,00 € tax incl.
Camel leather handbag extra large with removable strap. Contrasting burgundy zip.
Medidas 36x26x1cm.
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Sheep leather with vegetable tanning and washing effect. Any imperfection or slight changes in tone are specific to the natural finishing.
Recomendations: do not expose natural leather to rain or direct light.
Totally designed and handmade in Barcelona.
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Cruise Holidays of South Metro
email@example.com | (952) 985-6975
For women who cherish time with their girlfriends, what could be better than an all-girl vacation, also known as a "girlfriend getaway?"
And, for a group of girlfriends who want to have fun, there's no better getaway than an all-inclusive vacation. "All-inclusive" means that everything you need to have a great time – comfortable accommodations, restaurants and entertainment – is included in the basic price. Cruises and land-based, all-inclusive resorts are two great options.
Cruise lines and all-inclusive resorts are both accustomed to meeting the needs of group travelers. You and your friends can book adjoining rooms, or enjoy a suite with multiple bedrooms and a common living area. You can dine together; circle your chaise lounges and enjoy the sun together; or take row of theater seats to watch the evening's entertainment together.
If you can't decide between a resort and a cruise, consider their differences as well as their similarities. On a cruise, you'll visit multiple ports of call; resorts allow you to savor a single location. Cruise ships give you the exhilaration of wide-open expanses of water and changing views; resorts let you relax in "your spot" on the beach or around the pool each day.
If you love your friends but also need some quiet time on your getaway, cruise ships and resorts have plenty of activities that you can enjoy on your own. Browsing the books in the library; taking a brisk walk on the promenade deck or along a nature trail; or visiting the spa for a special treatment can be refreshing time on your own.
Whether you choose a cruise or a resort, when selecting a destination, consider your group's shared interests. If you all love wine, consider a resort in a wine-making region. If you all love to dance, choose a cruise ship with plenty of lounges and discos. And, tell your personal travel expert about your shared interests – perhaps the cruise line or resort can make arrangements for your group to have a gourmet cooking lesson together, or provide a room where you can all update your scrapbooks to your heart's content.
Whether you and your girlfriends live in the same town or are scattered around the country, your personal cruise expert can help you make coordinated travel arrangements. For now, hit your social network to get your friends talking about a girlfriend getaway.


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Tuesday, July 13, 2010
Thanks for the Follow, Lance Armstrong
Have you always wanted to have something in common with Lance Armstrong other than a love of cycling and money, or a predilection for shameless doping? If so, check me out on Twitter - but if you decide to follow, don't be like Lance and wuss-out a few hours later.
1 comment:
- Anonymous26 July, 2010 19:38
For the vocal congregation of the Church of Lance, don't you think he has defrauded the public of much more money than Floyd?ReplyDelete
Take your time do the reading & research, the story around Lance is long, & complex. It has little to do with passed drug tests.
Much like modern media, where every story is distilled into a 5 second sound bite, scrutiny is dismissed on a tiny piece of the puzzle. A more encompassing view needs to be taken.
Lance the athlete has taken the sport the wrong directing. To endorse his achievements by proclaiming him at worst the best of the cheaters is a disservice. As the top cyclist of his time, he created an environment which other athletes where also forced to cheat.
Just as the sport was picking itself of the floor from the Festina scandal, when there may have been opportunity to cleanse itself, Armstrong (& his team) plied their trade into the structure of the sport...masked by the miracle of his recovery... a story that belied scrutiny.
We need to go back and identify the cheats, not to turn a blind eye...nor shield them by the time worn excuse of "it was in the past...we must look forward"
The shield protecting him is powerful (Cancer)... To question him or his achievements is to be branded a heretic.
Followers are blinded & largely gullible to the spin spoon fed to them.
Stand back and take in the whole picture. This is a flawed, but ambitious man ... His path (doping) was in place long before cancer...
So many people (need to) have a irrational belief in miracles.
Lance is a product of a natural desire to live & modern medical technology...
His cycling achievements are a result of the desire to win at all cost...enhanced by modern medical technology
Cheating was an acceptable route if it provided the result.
Somehow the two stories have become blended...for profit & legacy.
His myth needs to be exposed along with his clergy (Bruyneel, Stapleton, et al) ...
I think it's time to unweave the myth
Pappillon welcomes your comments and encourages your participation. However, in commenting, you agree that you will not:1) Post material that infringes on the rights of any third party, including intellectual property, privacy or publicity rights. 2) Post material that is unlawful, obscene, defamatory, threatening, harassing, abusive, slanderous, hateful, or embarrassing to any other person or entity as determined by Pappillon in its sole discretion. 3) Impersonate another person.


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Switch to the dark mode that's kinder on your eyes at night time.
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Actor | Producer | Director
If he wasn't acting, that is. The "Turn Up Charlie" star relates to his character and shares the strangest jobs he's had. Plus, hear what it's like playing a villain in Hobbs & Shaw.
Check out our guide to the SXSW 2019, what to watch on TV, and a look back at the 2018-2019 awards season.


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- Mercedes
Rosberg struggles with advice from father Keke
Nico Rosberg admits he finds it difficult to take advice from his father Keke, despite the fact he has his own championship-winning experience from 1982.
Rosberg would join Damon Hill as a second generation Formula One champion were he to win it this year.
"No," Rosberg said when asked if he has asked for advice from his father about this year's title fight. "I mean he doesn't really give advice in that regard. If he does it's not so easy to take the advice. In hindsight I would always take it but in the first moment it's never so easy to just accept it, I'll often try to argue the point. My dad is really wise and gives me advice in a lot of respects, more from the management side from what he sees and all that. Sometimes he'll make comments about what he thought about strategies and decisions like that."
After seeing Hamilton win four races in a row between Malaysia and Spain Rosberg has battled back to lead the championship by 29 points, winning in Monaco and Austria. But Rosberg says he has not done anything differently, and that he knows the importance of keeping his recent run of form alive for as long as possible.
"I would just say its momentum, it comes and goes. Recently I've had the better rhythm, had the results and more things going right than wrong. There's no specific thing you can put it down to. I've not changed my approach in any way. It has been on my side recently and I need to make the most of it because it comes and goes, I need to prolong it and keep it going.
"At the same time I don't really think about it being Lewis' home race here, I see it more as our home race for the team and I want to do the best job possible because I know it can be a great gift to all my colleagues if I can win here like last year, plus of course I'm trying to beat Lewis like everywhere else."


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The New York State Cattle Health Assurance Program (NYSCHAP) is an integrated disease prevention program that utilizes a team of advisors to develop a farm-specific herd health plan.
The objectives of this integrated herd plan are to:
To enroll in NYSCHAP, contact your herd veterinarian. They will then make arrangements with the regional field veterinarian from the Department of Agriculture and Markets.
To access your herd results online, please login
CONFIDENTIALITY STATEMENT – THE AGRICULTURE AND MARKETS LAW, ARTICLE 16, SUBDIVISION 41 EXEMPTS FROM PUBLIC DISCLOSURE ANY PROPRIETARY FARM PROTOCOL, ANIMAL OR HERD TESTING INFORMATION AND/OR PRODUCER HERD DATA MAINTAINED IN CONFIDENCE AND VOLUNTARILY PROVIDED BY AN OWNER OR OPERATOR OF A FARM OPERATION TO PARTICIPATE IN A VOLUNTARY CATTLE HEALTH PROGRAM. Records relating to diagnostic testing shall be the property of the herd owner and shall be treated confidentially by NYSCHAP. Such records shall be received and accepted by the Commissioner as confidential pursuant to Section 23 of the Agriculture and Markets Law, but may be used by the Department in any regulatory action or proceeding involving the failure of any person to comply with the provisions of the program.


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Most of you have used a quick-release skewer – hopefully correctly – at some point in your cycling life. Save for some of the younger cyclists among us, you've perhaps also noticed that many of the newer ones have grown harder to use, too. Simply put, many modern quick-release skewers just flat-out suck.
Much as I wholeheartedly embrace the move to thru-axles, much of the problem isn't with the idea of quick-release skewers themselves. The fact that classic designs have changed little since Tullio Campagnolo first developed the concept more than 80 years ago is strong testament to just how well the idea works.How often do you see top professionals' wheels just fall off? Yeah, that's what I thought.
Older quick-release skewers were almost all made of steel with internal cams tucked away inside metal caps. The small-diameter cams and metal-on-metal contact generated lots of clamping force with minimal friction inside the mechanism itself.
The CNC-fueled aftermarket craze of the early 1990s upended the apple cart, though, with aluminum construction and external-type cams that were lighter and more colorful. Companies such as Salsa and Hope admittedly did it pretty well, too, with big, sturdy, precision-machined aluminum bits and either Delrin or brass cam seats that minimized the design's inherent increase in friction.
Old-school skewers are a bit heavy, but most of them work well
The problem came about when companies tried replicating the design at costs that were more suitable to mass production. Flimsy and crudely formed cast arms were used instead of machined ones, soft plastic seats instead of Delrin or brass. These are still lighter than steel, mind you, but they sure don't work as well – and seemingly everyone jumped on board the SS Craptanic.
Try this if you have a set of newer, external-type skewers: remove and reinstall the wheel as you normally would. Then, remove it again but before you put it back on, apply a drop of oil on the interface between the cam and the washer, and another on the barrel pivot. Now reinstall the wheel. Is there a big difference?
If so, do yourself a favor: throw the wretched things away, and get something that actually works lest your Match.com profile includes "getting dental implants" as one of your favorite pastimes.
Some of my personal mainstream favorites include Shimano, Campagnolo and upper-end Mavic skewers, all of which operate smoothly and develop lots of clamping force. It's worth noting that Shimano and Campagnolo have never strayed from internal-type skewers.
Even pro riders who are obsessive about weight use internal-type skewers. This is Alberto Contador's front skewer
Long-time external-cam proponent Bontrager has recently moved back to an internal-type skewer design, too, and it's a huge improvement. Even SRAM and Zipp have at least switched to a far more functional spherical-type pivot and brass washers. Kudos to all of the above. There are certainly others that work well but it would be impractical to list all of them here.
I'm as much a weight weenie as anyone and certainly am no stranger to blinging out a ride with matching anodized aluminum bits. However, there comes a time when function shouldn't be sacrificed for form, and in this case, the lure of a pretty skewer shouldn't trump the ability to properly do its job.
James Huang has been writing about bicycle tech since 2005 and has more than 14 years of experience as a shop mechanic. In that time he's seen plenty of fantastic gear and technology but also a lot of things that have just flat-out pissed him off. Follow the AngryAsian on Twitter at @angryasian, and check BikeRadar for more of his columns, which run every other Tuesday.


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It's no secret that celebrity moms enjoy certain perks that the majority of us can only dream of, but when you hear just how much money some of them actually raked in this year, you might be overcome with feelings of jealousy and pure envy.
And while it's no big shock that they're all millionaires, the number of millions that some famous moms make is pretty mind blowing -- especially when you hear Britney Spears' humongous salary.
Her X Factor gig must be bringing in some serious dough, because Brit Brit made a cool $58 million this year. (Whoa. That's a lot of cash.) It certainly explains why she splurged on a new $8.5 million mansion for herself, her two sons, and her fiance Jason Trawick. (Lucky dude.)
Brit may have topped the list of highest paid celeb moms this year, but check out the photos below to see six more ladies who also made serious bank.
Do you think these moms are overpaid?
Images via Pacific Coast News
Bethenny Frankel -- $55 Million1
Jennifer Lopez -- $52 Million2
Gisele Bundchen -- $45 Million3
Beyonce -- $40 Million4
Angelina Jolie -- $20 Million5
Reese Witherspoon -- $9 Million6


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|Accession Number
|Collection type
|Object type
|Black & white - Film copy negative
|Place made
|Australia: New South Wales, Sydney
|Date made
First World War, 1914-1918
Item copyright: Copyright expired - public domain
This item is in the Public Domain
The British Mark IV Female Tank Serial 4643 was sent to Australia to assist in raising War Loans, ...
The British Mark IV Female Tank Serial 4643 was sent to Australia to assist in raising War Loans, its first stop was Adelaide in September and after a public naming competition the name 'Grit' was bestowed on the tank by Lady Galway, the wife of the South Australian Governor. The tank then moved onto Melbourne and was exhibited at the Royal Agricultural Show where it was just as popular as it was in Adelaide. In October the tank was railed to Sydney for display. An admission charge of eleven shillings was made for adults and three pence for children. For the sum of ten pound ten shillings a ride around a specially constructed circuit could be purchased and for five pound five shillings the tank could be inspected at close hand. The tank was used in few displays during 1919 and was placed in storage in the Army engineering depot in South Melbourne and later transferred to the Australian War Museum. Eventually Grit was moved to Canberra and is now on display in ANZAC Hall at the Australian War Memorial. The tank was commanded by Captain NL Brown.


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OPEN DAILY: 9pm-2am
Descending into the sleek underworld of Escobar, guests should get ready to transform into their boldest, sexiest selves. The irony of a nightclub that stashes itself beneath the streets, but evokes the illusion of flight, charges the atmosphere with adventure. Curved ceilings and private tables create intimacy, while reflective walls, made of mirror and steel, expand the sense of space. Amber lights wash the expansive bar in a seductive glow. Neon lasers shiver and flash over bodies in motion, further invoking the magic. And black-and-white portraits of Pablo Escobar keep measured watch all over—pleased, maybe, with the evidence of a modern, cool crowd claiming their right to feel gratifyingly alive.


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Hi, I am sure that this has been asked before, but for some reason today I am search challenged, and cannot find anything on it.
When putting up a kit, for say, the blog train, or anything, how do you ladies decide how large a file? Do you separate your elements and papers? My file for the blog train is about 78mb, and I think that is a little large, so I was thinking about separating it, but I wanted to hear your thoughts on when to separate, and what you separate. Also, if you do separate, do you make a separate preview for each, like just an elements preview and just a paper preview, or just separate links?


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[Continue reading "Basil Pesto Recipe" →]
Basil Pesto Recipe
July 27th, 2009 | Category: Pasta, Preserving
It's that time of year again. Time to turn the season's juiciest and sweetest tomatoes into a homemade tomato sauce and preserving it for the winter months. It is also time to stock up your freezer with basil pesto sauce. I've managed to freeze ten cups so far. That is in addition to the batches I've gone through by tossing it with pasta, grilled vegetables, spreading it ...


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Photo of Victoria Lippert courtesy of Gil Talbot.
ITHACA, N.Y. – The Harvard women's basketball team downed Cornell, 67-36, Saturday night at Newman Arena to remain unbeaten in Ivy League play. The Crimson which had 11 players contribute to the scoring effort improves to 11-6 overall and 3-0 in Ancient Eight play.
It was the first time since Feb. 2, 2007, the Crimson has held an opponent to 40 or less points.
Sophomores Victoria Lippert and Miriam Rutzen lead the Crimson in scoring with 15 and 12 points, respectively. Lippert went 7-for-13 from the field, while Rutzen connected on 5-of-7 shots including two from beyond the arc. Christine Clark led the Crimson on the glass, pulling down eight boards, while Brogan Berry handed out six assists.
Harvard scored eight straight points that included a pair of threes from Rutzen to turn a 9-8 deficit into a 16-9 lead after six minutes of play. The run was part of a 30-9 edge in points for the Crimson. Harvard allowed only seven points from the floor in the final 16 minutes of the first half. Seven different Harvard players found the bottom of the hoop with Rutzen totaling 12 points at the break. Lippert added nine scores as the Crimson combined to shoot 55.6 percent overall and 40 percent from beyond the three-point line.
The Crimson held the edge in rebounds at the break, outrebounding Cornell 17-11 in the first 20 minutes of play. Harvard held a 20-2 edge in points in the point and scored 14 points off 13 Cornell turnovers.
Harvard open the second stanza with a 13-2 run to give the visiting team a 30-point cushion (51-21) with 13:25 to play. Christine Matera nailed a pair of three-pointers and Christine Clark added one of her own during the stretch. Cornell cut the lead to 26 before Emma Golen free throws helped the Crimson to its largest lead of the game 32 (57-25) midway through the second half.
Cornell cut the lead to 25 with less than four minutes to play, but the Crimson pushed it back up to 31 before the final buzzer.
For the game, the Crimson shot 43.1 percent from the floor and connected on 75 percent of its free throw attempts. Harvard crashed the boards, pulling down 43 rebounds, to Cornell's 27.
The Crimson returns to Lavietes Pavilion next weekend for games against Princeton and Penn. Harvard takes on Princeton Friday night and Penn Saturday. Friday night's contest will be a battle of the only two unbeaten teams in the league.


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Attorney General Lockyer Issues Statement in Response to Court Ruling Upholding Clean Air "New Source Review" Requirements
(SACRAMENTO) – Attorney General Bill Lockyer today issued the following statement in response to the U.S. Court of Appeals, District of Columbia decision that strikes down a Bush Administration proposal to relax pollution control requirements for power plants and other major manufacturers:
"Today's court decision is a breath of fresh air in our fight to stop the Bush Administration from stifling our environmental and public health protections," said Lockyer. "The Administration's proposal would have bent the rules for some of the dirtiest air polluters. The court has said loud and clear that the Clean Air Act must be obeyed."
The Administration's proposal, a part of its so-called "clear skies" initiative, would have relaxed the federal Clean Air Act's "new source review" provisions, which require coal-burning and other dirty facilities to install modern pollution control devices when upgrades are made.
Lockyer in February 2003 filed a petition on behalf of the people of California and the Air Resources Board challenging the Bush Administration's plan because it put at risk California's stringent program to control emissions from older facilities that produce more air pollution. The petition was consolidated with those from numerous other states, municipalities and environmental organizations, and local air quality regulators in California.


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Media Technologies
The Media Technologies Department, located in the lower level of Stewart Memorial Library, provides classroom technical support, equipment loans, and serves the various multimedia needs of the Coe College Community.
In addition to the services it provides, the Media Technologies Department houses a collection of over 6,000 items including DVDs, VHS, and LPs available for checkout. The department also has equipment, such as digital camcorders, available for checkout for class-related purposes.
The Media Technologies Department manages the following facilities on campus: the Audiovisual Theater, Audiovisual Preview Room, Kesler Lecture Hall, and the MakerStudio.