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Career: Duke's four-year starter in goal, compiling a 49-29 record… Three-time All-American, garnering first team honors as a senior … Became just the seventh player in program history to earn three or more All-America accolades … Rounded out her career ranked third all-time at Duke in saves (385) and goals against average (1.46) … Also graduated ranked eighth in career save percentage (.767) … Ranked fourth on the Blue Devils' single season charts in goals against average (1.19) as a junior … Guided the Blue Devils to a pair of NCAA semifinals appearances, including a trip to the title match in 2013 … 2013 ACC All-Tournament Team … Three-time first team Academic All-America and two-time ACC Field Hockey Scholar-Athlete of the Year … Recipient of the Elite 90 award in 2015 … One of four nominees for the Honda Sport Award as a senior … Four-time All-ACC Academic Team and NFHCA Scholar of Distinction … Five-time member of NFHCA National Academic Squad and ACC Academic Honor Roll … 2015 NFHCA Division I National Scholar Athlete … Member of U.S. women's senior national team in 2014-15 and 2015-16.
2015: Longstreth/NFHCA first team All-America selection … Also garnered first team All-South Region and All-ACC honors … Led the Blue Devils to the NCAA semifinals and a 14-7 record … Paced the ACC and ranked eighth among all goalkeepers nationwide in save percentage (.778) … Helped guide the defense to four shutouts, including a 1-0 overtime victory over Stanford in the first round of the NCAA Tournament (11/14) … Anchored a unit that held 13 of its final 14 opponents to two goals or fewer … Posted double-digit saves three times, including a season-high 13 stops at Stanford (8/30) … Tabbed the ACC Defensive Player of the Week Oct. 13 after leading Duke to road victories at No. 10 Boston College (10/9) and No. 17 Boston University (10/11) … Totaled 105 saves in 1510:07 minutes in the cage … Selected to the NFHCA Division I Senior Game … Team captain … Named one of four field hockey nominees for the prestigious Honda Sport Award … Recipient of the Elite 90 award at the 2015 NCAA Field Hockey Championship Banquet … Selected for first team Academic All-America and all-district honors as a member of the women's at-large team ... Repeated as the ACC Field Hockey Scholar-Athlete of the Year in addition to receiving an ACC Postgraduate Scholarship … ZAG Field Hockey/NFHCA National Scholar Athlete … NFHCA Scholar of Distinction and NFHCA National Academic Squad selection … All-ACC Academic Team and ACC Academic Honor Roll … Member of U.S. women's national team that won the gold medal at the 2015 Pan American Games in Toronto.
2012: Started and played 13 games on the season, totaling 910:35 minutes in the cage .... Credited with 51 saves and a goals against average of 1.99 ... Missed five games due to participation in the 2012 Junior Pan American Games where she helped the United States qualify for the Junior World Cup ... Named to the NFHCA Academic All-America and ACC All-Academic teams for her performance on the field and in the classroom ... Also earned ACC Academic Honor Roll recognition ... Over the summer, earned a spot on the U.S. Under-21 national squad which finished seventh at the Junior World Cup in Germany.
2011: Did not see game action.

subset: commoncrawl


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Ok, perhaps it's more accurate to say it's the most "juvenile" new feature in Halo 4, the first-person shooter developed (for the first time in the franchise) by 343 Industries.
We already knew that the infamous "victory crouch" would return in the latest Halo title, but perhaps we didn't expect it to be quite like what you see above. Enjoy, courtesy of Rooster Teeth.
Achievement Hunter : Halo 4: HoloHump - Easter Egg [YouTube]


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kpanek on June 12th, 2013
June 12, 2013: Gillum House Bed & Breakfast: Do we know the roads motorcyclists love? This is just one of the several routes we have mapped turn-by-turn. I recently was blessed to experience a trike on this route – I have done it on my motorcycle and it […]


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Training >> Browse Articles >> Fitness by Stew Smith CSCS
Run Faster
Stew Smith, CSCS
The Four mile track workout has worked for many military and short distance runners for years. This workout is basically interval training. Interval training means you run at a certain pace for a particular distance then increase the pace for a certain distance. The Four mile track workout is broken into 1/4 mile sprints and jogs and 1/8 mile sprints and jogs for a total of four miles. The workout goes as follows:
4 Mile Track Work
Jog – 1 mile in 7:00 – 8:00
Three sets of:
Sprint-1/4 mile as fast as you can
Jog – 1/4 mile in 1:45-2:00
Six sets of:
Sprint-1/8 mile
Jog – 1/8 mile 1:00
Do this workout without walking to rest. The only rest you will receive is during your slower jogging pace. Try to catch your breath while you jog. Have fun with this one it is tough.
Another good speed workout is called REPEATS. Simply run a certain distance as fast as you can a specified number of times. This time you get to walk to recover and catch your breath before the next sprint. You can try one of the following distances for a challenging workout:
MILE REPEATS – 1 mile x 3-4 (walk 1/2 mile in between) = 3-4 miles
1/2 MILE REPEATS – 1/2 mile x 6 (walk 1/4 mile in between) = 3 miles
1/4 MILE REPEATS – 1/4 mile repeats x 12 (walk 1/8 mile in between) = 3 miles
1/8 MILE REPEATS – 1/8 mile repeat x 16 (walk 100 yds in between) = 2 miles
Finally, if you have not had enough, you can try mixing shorter jogs and sprints together for a longer period of time. This type of training is great for building the speed and endurance needed for any of the PFTs or 5 or 10K races. I call them SPRINT / JOGS. Simply run about 50 yards as fast as you can then jog 50 yards fairly slow in order to catch your breath. I like doing this one where telephone poles line the road so I can just sprint form one telephone pole then jog to the next.
Sprint / Jogs
50 yd sprint / 50 yd jog
for 10, 20 , 30 minutes
All of these workouts are fantastic ways to get faster but build the needed endurance which most sprinters lack. These workouts are just a few of over a hundred different workouts featured in my book, Maximum Fitness , The Complete Guide to Navy SEAL Cross-Training.
Want to improve your workouts? Visit Stew Smith's FireLink Fitness Store for customized, downloadable ebooks written specifically for public safety officers.


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Speaking of Travis, check this wall mural he did in 2004 at Hollywood's The National Mule.
video by Arthur Mor & Theo Jemison
Installation by Travis Millard at The National Mule in September 2004. Pulled this out of the unfinished vault that unfortunately has laid dormant and virtually unseen for 7 years. This show became the 1st of 5 installations during 2004-2005 shot with Sony VX-2000's and Canon SLR's. Other episodes will include collaborations with Kiel Johnson, Florencio Zavala, and Mel Kadel.
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