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Ryan and I started a bike blog called Bike Life, and we just published our first post: What is a bonk and How to Avoid It. Bike Life is dedicated to biking of all shapes and sizes. Enjoy!
Follow the RSS feed or @bikelifer on Twitter.
Ryan and I started a bike blog called Bike Life, and we just published our first post: What is a bonk and How to Avoid It. Bike Life is dedicated to biking of all shapes and sizes. Enjoy!
Follow the RSS feed or @bikelifer on Twitter.
Last Sunday I raced the Wolfpack Hustle Marathon Crash, a bike race that follows the Los Angeles Marathon course hours before its start. It winds through the famous streets of LA while they're dark and empty — Sunset Boulevard, Rodeo Drive, Wilshire Boulevard, Santa Monica Boulevard, and Hollywood Boulevard. Thousands of cyclists participated in what was an unreal experience and exciting bike race.
The morning started at 2:40am. Ryan and I woke up, put our kits on, applied chamois butter, filled our water bottles, and loaded our bikes in my truck. We were staying at my parents' house in Palos Verdes, which is roughly an hour drive from the race start in Silverlake. My mom graciously offered to give us a ride, and we departed at 3:00am. We got to the race at 4:00am and were greeted by thousands of cyclists completely congesting Sunset Boulevard.
The scene was like nothing I've seen — blinking lights everywhere, music, and lots and lots of bikes. It felt like Critical Mass, but much, much larger. Like Critical Mass, the crowd was very diverse. People were on fixies, in kits, on time trial bikes, in jeans, on road bikes, in costumes, and sometimes on beach cruisers, too. Although the majority of participants were hipsters on fixies, some without brakes or helmets.
We stumbled through the crowd looking for our friends — Lukas and Brian, and Brian's two friends Jon and Brett. We found them in time for the 4:30am race start.
"Race" is perhaps a bad description. Of all the cyclists lined up on Sunset Boulevard, the front of the group was composed of people intending to race. However, the back of the group was composed of people joy riding. Our original plan was to joy ride, but about five miles into the ride we started racing. It was too hard not too. We were riding down huge, open, famous streets, completely empty of cars and full of other cyclists we just couldn't resist contesting.
At first the six of us stayed together, sometimes getting separated slightly by the ebb and flow of the disorganized pack. But at the second climb, about three miles in, Brian and Jon attacked and Ryan, Lukas and I didn't chase — we weren't "racing" yet. As Brian and Jon attacked, they passed a guy on a fixed gear walking his bike up the hill. As Brian passed him at 20mph, he turned to him and yelled, "THERE'S NO WALKING IN BICYCLE RACING!"
Each of the first two climbs fragmented the pack — faster riders got ahead of the slower riders. We climbed relatively quickly, so by the time we were over both hills, we were mostly among racers. And whether we knew it or not at the time, we were about to blow them up — cycling speak for go faster than them.
Lukas, Ryan and I got organized and started sharing pulls. For non-cyclists, "sharing pulls" means taking turns riding at the front, which is much more work than riding behind someone else. Before we realized it, we were averaging 24mph and passing everyone.
We got to a descent with a tight right turn at the bottom. As we made the turn, we noticed two riders had been in a crash. Then we noticed one of them was Jon. As we passed we considered stopping, but from the sidewalk I heard Brian yell, "Keep going!" We kept going.
We passed dudes on fixed gears. We passed girls on beach cruisers. We passed other kitted racers on fancy road bikes with big, dished, carbon wheels. I was only concentrating on two things: "BEAST MODE" and "Uhhhh, can I maintain this?" Numerous times, either after a pull or while trying to keep up with Ryan or Lukas, I thought I was at my limit, that I wouldn't be able to maintain our pace. But we kept pushing each other, and we kept the pace fast. And we kept accelerating.
We were never passed by someone who we didn't immediately catch up to. For example, one dude on a road bike wearing a high-vis jacket (newb) passed us twice. Each time we caught him moments later, after he hit his limit and couldn't stay ahead of us. The second time he passed us, I screamed to Lukas, who was at the front, "GET ON THAT WHEEL, LUKAS!" I was pissed the guy had the nerve to try and pass us again!
At one point, eight or ten riders were riding behind Ryan, Lukas, and me. But they weren't sharing pulls. The three of us were rotating in and out, and the rest of the pack was behind us, holding on for dear life. I considered turning around, staring at them, and yelling, "YOU GUYS EVER GONNA TAKE A PULL?!" But I decided against it — I figured it was better to keep quiet than yell at people. Plus, they'd probably slow us down if they got in the front.
On a flat, smooth road, we passed another peloton of about 15 riders. But we didn't just pass them. We FLEW by them. I was on the front as we passed them. I had my elbows on my handlebars in a very aero posture, with my head down staring at my handlebars. I didn't look at them as we blew by. All I thought was, "LATER MOTHA FUCKAS!!!!" We were flying.
With about three miles to go, we turned onto San Vicente Boulevard, a beautifully smooth, wide, dark road. About 20 riders had formed a peloton behind us, and the competition started heating up. Ryan, Lukas and I were still at the front of the peloton, rotating in and out, and speeding up. We were averaging 29mph, our headlights leading a path through the darkness..
When Ryan was in the front, a guy in a kit on a fixed gear passed us and got in front of Ryan. Almost immediately the guy hit a cadence he couldn't maintain and started slowing down. At which point we were passed by eight or ten guys. UGH. Why did that dude on a fixed gear pass a bunch of geared riders hammering at 29mph?!?!
I knew we were nearing the sprint, so I sprinted up alongside the eight or ten guys who passed us, where I found a gap and entered it. I was the third wheel and in perfect position for the sprint. We turned the final corner onto Ocean Boulevard, and I sprinted up to 37.7mph and won the field sprint for our little group.
At the end of the race, Lukas, Ryan and I regrouped, shared a bunch of high fives and hugs, and reminisced about how EPIC the ride was. We were so stoked! We were never passed by anyone who stayed ahead of us. We did all the passing. We had pushed each other far out of our comfort zone and were stoked at the pace we were able to maintain for the 28 mile race.
Eventually Brian, Jon, and Brett found us. Jon shared his story about his crash. As he descended at 30mph and approached the tight right turn, a guy on a fixed gear with no brakes was trying desperately to slow himself down. He was moving all over the road and hit Jon just as they both entered the turn. Fortunately Jon and his bike only had minor scratches and bruises — he was able to finish the ride.
After sharing more stories, more high fives, and snapping a few photos, we decided we needed coffee and hot chocolate. We looked for a donut shop, couldn't find one, and ended up at a 24-hour McDonald's. We told more stories as we ate hash browns and sipped our warm drinks in the dark.
Rather than taking further advantage of my mom's generosity, Ryan and I decided to ride along the beach from Santa Monica back to Palos Verdes. The 24-mile ride took us an hour and forty-five minutes. I was in survival mode the entire ride, struggling to turn my pedals over and keep up with Ryan.
We made it back to my parent's house around 8:30am, four hours after the race had started, and nearly six hours after we woke up. We got out of our kits, showered, dressed, and drove to my favorite breakfast burrito spot, Phanny's. We took the burritos back to my parents house, ate, then lied on the couch for a nap. Two and half hours later I woke up feeling great.
Ryan and I uploaded our rides to Strava and discovered that Lukas, Ryan, and I had the 31st, 32nd, and 33rd fastest times of the whole race. We averaged 22.5mph. We were STOKED. Those results are awesome, especially considering we weren't racing for the first five miles, and when we were racing, we were only a group of three. Whereas the racers who started at the front probably had a larger group and hence could maintain a faster average mile-per-hour.
All in all, the ride was unbelievably awesome. We had tons of fun riding through the empty, dark streets of LA. But the best part of the ride was the camaraderie — we were pushing each other out of our comfort zones together, and were unbelievably proud to have hammered so hard.
I'm planning to do it again next year. And next time, I'll start much further towards the front with the other racers. I should have known that I wouldn't actually joy ride once my adrenaline kicked in :).
On the day after New Years day, my Dad and I cycled up Haleakala, a dormant volcano in the Southeast of Maui, Hawaii. The ride was 36 miles up and 36 miles down, starting at sea-level and peaking at 10,023 ft. It's the longest climb I've ever done by over 6,000 feet.
We rented bikes from the Maui Cyclery in Paia and picked them up that morning as soon as the store opened at 8am. We were on the road by 9am and on our way up the volcano.
The ride is uphill the entire way save for one 100ft section that is slightly downhill. There are literally no flat sections. On the flip side, there's only one brief section that's over a 10% grade. Otherwise the grade is consistently between 4% and 6%.
Prior to leaving we researched water stops along the route. There's a town 6.5 miles out, then another at 13 miles (elevation: ~3,000). Then there's a visitors center at around 26 miles (elevation: ~7,000). The two towns had stores that sold water and food, but the visitors center only had water, no food. We packed all our food, only stopping for water at 13 miles and 26 miles.
The weather and temperature were perfect. At sea level the temperature was in the high 70s. At the top the temperature was in the low 50s. We were shielded from the sun by a high layer of clouds, which was great considering we needed to ride several hours between water stops. The bike shop employees warned us of two things: that we might run out of water, and that we'd be very, very cold on the way down. We were lucky to have the high clouds to hide us from a dehydrating sun, and to have relatively moderate temperatures. We rode through dense fog from 4,000 feet to 7,000 feet but fortunately we had prepared the right clothing and didn't get very wet.
The ride was brutally difficult. We climbed for 5.5 hours at a gradual pace, taking rests when we needed them and stopping for water twice. I kept saying to myself, "Only X thousand more feet to go!" Then, "Damn that's a lot of feet." But we kept going and made it all the way to the summit. The descent took about 75 minutes.
My dad said it was the most epic thing he's ever cycled. It was probably the third most epic thing I've ever cycled, third behind the Devil Mountain Double and Death Ride respectively. But epic nonetheless. I'd totally do it again, and I'd totally recommend others ride it, too. The trick is to pack enough food and warm clothes. Otherwise, climb, climb, climb!
Get more stats about the ride on Strava.
The map you see below is a heat map of all the rides I've done in the last 2-3 years in and around San Francisco. 99% of these rides started at my house on my bike — no driving or car necessary. This map illustrates how truly amazing San Francisco is for cyclists. Without driving we have SO much access to amazing rides on the coast, over mountains, around lakes, through cities and by coffee shops and bakeries. I claim that San Francisco is the best city for cyclists.
Here's a view of just Marin, the county just north of San Francisco across the Golden Gate Bridge (which has a bike path). In Marin alone you can ride 20, 30, 40, 50, 60, 80, 100, 125 miles starting at my front door and ending at my front door, how ever many hours later.
And here's a view of all the rides you can do quickly in a morning or afternoon, if all you have is an hour of time:
Have I convinced you yet? San Francisco is the best city for cyclists. And San Francisco as far as pure city experiences go is pretty amazing, too :). I love San Francisco!
For the last 2-3 years I've used Strava and my GPS-enabled bike computer to track my rides. Strava is great because it lets me compete against my friends and measure progress. Recently Jonathan O'Keeffe built a tool that uses the Strava API to create a heat map with all of the rides one has done. The maps you see above were generated from his tool.
I've written previously about the morning ride I do and the legendary sprint at the end. Today I'm posting another email that I sent to the list, commentating this morning's sprint. I have a good time writing these things up, and hopefully those cyclists out there get a kick out of them, too :)
The sprint started very mellow this morning. We had a large pack making its way through the beginning of the Presidio, two abreast into the cold morning. I started shit talking early. Chris graciously offered a hearty effort. I retorted saying it was every man for himself. Silly, I realize, and also ironic. Read on.
Up the first bump the pace was mild. I know this because my out-of-shape ass was able to keep up. And even slower we went as we crested the first little climb, each rider waiting to see who would lead us to the finish.
Then, out of nowhere, Brian K, who's probably in worse shape than me, made a jump. A jump only rivaled by Mark Renshaw. What a heart that young man has! (He's my age.) Immediately the pack went from mellow to chaos. Riders were unsure about where they were, whose wheel they were on, and how they would fair when the final turn came. The whole thing was crazy, really. Robert told me later that he forgot his name. You could see fear in some eyes, opportunity in others. Eventually, though, the peloton would find some order. Brian, giving everything he had, would stay on the front until the second-to-last turn, with Jared on his wheel, Chris on Jared's, I on Chris', and the rest of the pack behind me.
With just one turn to go, Jared, exerting himself so much that he wasn't even able to see his power output on his bike computer, had gapped Chris and me. But I waited, patiently and selfishly hoping that Chris would close the gap.
Around the last turn we went, and out of the saddle I jumped. I was already spent, but I smelled blood. The blood of Jared, who at this point was at least 5 bike lengths in front of me. I was determined to catch him before the speed bump as if my life depended on it. According to Strava I peaked at 34mph. But despite Chris' mighty effort, I would fall short. Jared, having been on the front since the second-to-last turn, would take this morning's victory. I closed the gap, yes, but not enough.
Congratulations, Jared. You deserve your victory. But those of us in your wake long for our opportunity at the crown[1]. Now if only Strava would unflag the damn thing …
[1] For the last three years I've screamed to Jay, "I'm coming for you!" on each climb, and I've still never caught him. So I could be 100% full of shit.
Every year at the beginning of July, France is host to the most legendary race of the year. Over 180 professional cyclists from around the world start a 21-day race that will cover more than 2,200 miles and climb over dozens of mountains. The Tour de France tests these cyclists both physically and mentally, awarding the holy yellow jersey to the fastest overall rider. This year's tour, apart from being the most entertaining tour I've ever seen, showed me how dependent success is on determination. I'll give a quick recap below.
This year's Tour de France ended yesterday on the Champs-Élysées, putting a close to the epic race which was determined the day before on the individual time trial. Amongst the favored winners for this year were Cadel Evans of Australia and Andy Schleck of Luxemburg.
On Thursday, July 21, with four stages to go and Thomas Voeckler wearing yellow, Andy Schleck attacked in the mountains. He would win the Queen stage that day, and only miss yellow by a few seconds. The next day, again in the mountains, Andy would perform well and wear the yellow jersey, with a margin of almost a minute on Cadel Evans.
With Andy in yellow, the tour would enter the final determining stage on Saturday, the individual time trial (TT). This stage is different than all other stages, because riders pedal solo against the clock, without team members to draft. Cadel needed to make up one minute of time on Andy to win the tour, to be the first ever Australian to wear yellow on the podium in Paris. All Andy needed to do was maintain his minute lead. Andy, riding last, had a huge advantage, too, because he knew exactly how his time compared to Cadel.
Cadel would win Saturdays stage, beating Andy's overall time by 94 seconds. Cadel out raced Andy on the individual TT by over two minutes. He rode like a champion. He rode with determination. You could see his passion and commitment to win in his face. He wanted the yellow jersey more than anything. He left everything on the road that day, determined to win, determined to bury his body and forget everything he's ever done to focus solely on winning. Meanwhile, Andy rode with excuses. You could tell by looking at his face, at his pedal strokes. Throughout the tour he complained about descents being too technical, ultimately upset that the tour wasn't being determined in the mountains. Though I haven't heard what Andy had to say about Saturday's individual TT, I could tell what he was thinking by his riding. He was thinking about how lame the individual TT was, how a tour should never be determined by a TT. He was making excuses to himself, reminding himself that he trained to his strengths in the mountains, instead of to his weakness on the TT bike.
Determination is all it takes to succeed. Often we focus on what we've done instead of what we need to do. We can't make excuses. Excuses haven't gotten us to where we are today. Whether you're racing on the bike or trying to start your own company, you need to focus everything you have on what's in front of you, on what you need to do to win. Forget how you've trained or what jobs you've had previously — those don't matter anymore. All that matters is your determination to do whatever it takes to win. Cadel is the first Australian to ever win the Tour de France because he was determined to win on Saturday. Instead of making excuses and distracting himself from his goal, he focussed, performed, and won. Congratulations, Cadel. I was originally rooting for Andy, but you deserve the glory that will rest on your shoulders for the rest of your life.
Lastly, I'll leave you with a wonderful commencement speech from Bill Cosby. I can't tell you how much this speech has inspired me. I strongly recommend that you listen to the entire speech. It's a beautiful story and analysis of you.
Two weeks ago my morning ride friends and I defeated a long standing king-of-the-mountain. That morning I emailed the Mission Cycling list with the following email. I thought I'd post it on the blog for archival purposes, and for anyone else that may be amused :).
The Mission Cycling morning raiders rode off into the Headlands, bypassing the Hawk Hill construction by riding through the tunnel and up McCullough Road, finally making their way to the top of Hawk Hill. 24 be the number of raiders on this day, some, such as the young Matt, slowed by wounds of recent battles. Others making their first raid in years, Chris finally back from his time far East. Many PR-ed the mighty hill. But the Headlands would not be the setting for this morning's victory, no. The battle would be set in the Presidio.
Since the early ages, Silas, known in some parts as The Rocket, has owned the Presidio Sprint segment. We morning raiders have tried time and time again to slay him off his mountain, but failed we have, over and over again, until now … Whispers spoke of a Legend, who until recently lay quiet in his lair, distracted by the upbringing of his first son, that might slay the mighty Rocket.
The battle started with Jay leading out the raid well before the Presidio Sprint. Many rode in his wake, sheltered from the fierce resistance created by the epic speed of Jay's effort. But Jay, like all warriors when they've done their duty for their fellow riders, had given everything. So I, Alex, gave every ounce of effort I had to lead the remaining raiders as far down the Sprint as I could. Kevin, leader of us all, attacked, eventually shattered with his valiant and mythical effort. Finally, with only two turns to go, Matt attacked, hammering his way to the finish, The Legend, Ken, Yann, and Robert on his wheel.
This morning Silas' reign ceased on the contested Presidio Sprint battle field, beaten by Joe, The Legend, father of one, husband to one. Joe, The Legend, is now king of the mountain (sprint). But the other raiders, friends of his perhaps, wait quietly in the shadows, scheming for the next morning of legends when the KOM will fall.
Well done, Joe.
Check out the ride on Strava.
Yesterday I cycled 207 miles, starting at 5am and ending at 11:30pm, climbing 20,656 vertical feet, over six substantial mountains and passes. This is my story.
The Months Leading to the Ride
In late January, Vitaly emailed the Mission Cycling list about a ride called the Devil Mountain Double (or DMD for short), a ride with over 200 miles and 20,000 feet of climbing. My original reply to the email was literally, "F that." Not even an hour later my good friend and coworker, Jay, pulled my leg and got me to commit to the ride. Another friend, Keith, joined us, making for four riders in total representing Mission Cycling.
I more or less gave up my social life to train for this ride, trying to ride over 100 miles every Saturday leading up, with Sunday recovery rides and at least two days of riding during the week. I also totally flaked on my good friend, Eric, and a community he's built around his website, OneUpMe.
The Ride
Yesterday started with a 4am wakeup and a 5am departure from the San Ramon Marriott. A little over 200 people did the ride, most leaving at 5am, and some leaving at 6am. We rode in the dark for 10 miles, bringing us to the base of Mt. Diablo. From there we climbed 11.2 miles for a total of 3,283 vertical feet to summit Diablo in the nearly freezing temperatures and brutal wind. Jay and I descended quickly without regrouping with Vitaly and Keith at the summit rest stop, to avoid the brutal temperatures at the top. I didn't even bother noticing the amazing view of San Francisco. As we were descending my hands and legs became completely numb. I was shivering uncontrollably. And I was worried I'd crash given my hands weren't working well, I was shivering violently, and I was descending a technical, steep grade. The thought crossed my mind to throw in the towel and go home. However, eventually we made our way into the sun, warmed up, and kept going.
Jay and Vitaly are much stronger climbers than me, so on the Morgan Territory climb we separated and regrouped at the next rest stop. And Keith was somewhere behind us. I took off my bike lights and put them in a bag that the ride volunteers would take to a rest stop towards the end of the ride, when I'd need them in the dark of the evening. By that time Jay had already had a flat tire and realized he needed a new tire. Fortunately the rest stop had a new tire, so after a few minutes of changing we were off again heading east. We saw Keith as we were leaving. On our descent from Morgan Territory into the Central Valley, we saw fire trucks and ambulances tending to a fellow rider who had gone down because of a strong cross wind. He seemed OK, but seeing him amidst the flashing lights was humbling and kept me cautious on the descent.
The Central Valley, along highway 580, was windy and occasionally miserable. Sometimes we had tail winds, sometimes cross winds, and sometimes head winds. I stayed with Vitaly and Jay and struggled to keep up. I was worried I was putting too much effort in to stay with them, but I kept with it until Patterson Pass. Most people on the ride were worried that Patterson Pass–surrounded by wind turbines–would be awfully windy, but fortunately it wasn't.
Jay and Vitaly were waiting for me at the next rest stop, so I ate quickly and we kept going. We started ascending Mines Road at mile 90ish, and this was the last time I would see Jay and Vitaly. For the next 30 or so miles I rode by myself, eventually getting to lunch, where I ate quickly and reapplied chamois cream. And at about this time my right knee started bothering me, I expect because I wasn't wearing leg warmers and my knees were cold. After lunch I got back on the horse with two guys I met along the way, Jules and Doug. My front tire flatted shortly after lunch, but after a quick tube change I was off and back on the bike.
After some up and down Doug had ridden ahead and Jules and I started climbing Mt. Hamilton, a bear of a climb, with a gain of 1900 vertical feet over 4.4 miles. The climb was beautiful but also challenging. We started the climb at mile 130ish, and by this time I was tired, but I was also fired up. I knew that after we finished Hamilton all we'd need to do is ride north and we'd be home free. Physically I was pretty battered, but mentally I was fired up. With only a few more minutes in the climb my front tire flatted again. I discovered that I had missed a small splinter when I changed the tire after lunch. So after removing the splinter, borrowing a tube and pump from Jules, and changing the tube, I was off again.
As we started the descent my rear tire blew out–or, flatted very abruptly–after I rode over a big bump in the road. The tire had a small hole in the sidewall, which worried me but didn't stop me. I forget exactly why, but I ended up needing to wait for the sag wagon–one of the vehicles driving around helping cyclists in need. I'm not sure if I needed a new tube or what, but after some waiting, a dollar bill in the hole, a new tube, and some air in the tube, I was back on the bike, descending Hamilton, overlooking the entire South Bay. The view was gorgeous. As I was descending I felt a small bump in my rear tire, which I was worried was due to the hole in the sidewall.
Eventually Jules and I made it to the rest stop at the bottom of Hamilton. After a quick stop I looked at my rear tire and noticed that the dollar bill wasn't doing its job, and I'd need a new rear tire. Fortunately the rest stop had a spare tire, and the insanely helpful volunteers changed my rear tire for me. The first tube they used popped when they put the tire on, so they had to take the tire off completely, change the tube, and refill the tire. So what started as a quick stop become a long stop, with two tube changes and one tire change. Just as I was ready to depart by myself I saw Keith rolling into the stop. I waited a few minutes for Keith to rest and eat, and the two of us left together and would eventually finish together.
The research I had done on this ride beforehand lead me to believe that the next climb that awaited us, Sierra Road, was going to be the hardest. The climb started at mile 155, elevating 1759 vertical feet over a short 3.5 miles. This climb was brutally steep, and it never ended. I could barely turn my pedals over, however I resisted from zig-zagging across the road. I think Sierra Road was the hardest climb of the day, but at least at the rest stop at the top Keith and I could overlook the sun setting on the South Bay. The sight was beautiful, and after our accomplishment Keith and I felt as if we were on the home stretch, with only 40 miles to go (ugh).
The rest stop at the top of Sierra Road is called Pet-a-goat, because there's a goat at the top that you're supposed to pet. I pet the goat, ate and drank, and put my lights back on. The sun had set, and it was getting dark and cold. Just as we were leaving a woman, presumably with her husband, rolled in and had a mental breakdown. She started hitting herself in the face, screaming and cursing about having so much left at a late, dark, and cold 8pm. She was not happy, and her reaction troubled me. It made me realize that Keith and I were physically and mentally exhausted, facing 40 miles to go, with two more climbs in the cold and dark. We started on our way, and Keith would eventually see the woman and her presumed husband at the finish at 12:30am.
The rest of the ride was a mental battle against myself. We were almost entirely on small, single-lane, backcountry roads, with no civilization in sight. All we could see were silhouetted mountains that I was worried we'd need to climb and the lit road in front of us. Keith and I hardly talked with one and other, but we road two abreast, our lights leading the way through the night. Between the pet-a-goat stop and the finish, we'd do two more climbs, ride a little over 40 miles, and stop once for hot chocolate and more food.
Sierra road was definitely the hardest climb in my book, but this last 40-mile stretch was overall the hardest. Physically I was toasted, but by this point I could continue to turn the pedals so long as I continued to eat and drink. What was hardest was the mental acceptance of what was to come. Every climb, every turn, I wished the hotel would be around the corner. I wished I would at least see a human or a house or a restaurant, to remind myself of the reality that this is just a bike ride. I wanted a shower, a warm meal, a break. The last 10 miles were especially awful, because we weren't sure exactly when we'd see the hotel, so every corner we'd turn we'd get our hopes up only to see another hill, or another corner. A few times Keith or I would spout a curse in frustration, but we kept each other going and sane.
By the time we knew we were within a mile of the hotel, we were doing well over 20mph, giving the last stretch everything we had left, which wasn't much. My Garmin bike computer and headlight were almost out of batteries. I screamed in joy when we saw the hotel, relishing my accomplishment. I did it. I completed California's hardest double century, one of the hardest organized rides in all of California, exactly 12 months after doing my first century (100-mile ride). I was physically and mentally toast, ready for a shower, ready for bed, ready to be off my bike. I had started at 5am in the dark and finished at 11:30pm in the dark. But I was ecstatic. I had prepared for this ride for months, and I had finished it. YES!
Eating and Drinking
For amusement's sake, I thought I'd list an estimation of what I ate all of Saturday:
The Devil Mountain Double was my hardest day on the bike by far. I'm glad I did it, and I'm super proud of my accomplishment. But as I'm writing this I'm in pain, sore, and mentally and physically exhausted. And I don't think I'll ever do something like this again. Yesterday I was awake for 23 hours, physically sitting on the bike for 15 hours, and resting/changing tires/eating for 3.5 hours during the ride. Right now the accomplishment doesn't justify the mental and physical torment I put up with for 18.5 hours. But then again, we'll see how my attitude changes as I recover, and with better luck and fewer than four flat tires I could probably finish in much better time. For now, I'm super stoked, super proud to have ridden with Jay, Vitaly, and Keith, and super ready to sleep and eat more.
Thank You
All of my friends and family have been insanely supportive throughout. You've been understanding when I didn't stay out late or when I flaked on a commitment. You've been there to talk me through my worries and fears. And you've been so congratulatory. I thought of you endlessly on the ride, trying to find encouragement to turn the pedals. Thank you so much for everything. I couldn't have done this ride without you.
The volunteers and organizers of the Devil Mountain Double did a fantastic job. I've never been a part of such a well organized, well supported ride. I can't thank the volunteers enough for their kindness and willingness to help, no matter what. So to the DMD volunteers and organizers, thank you. You guys made the day as good as it could be. Seriously, volunteers would fill my bottles for me, change my tires, take my bike to the bike rack. You guys are so awesome.
Jay and Vitaly were waiting for me and Keith at the hotel, probably bored out of their minds being in the little conference room for several hours waiting. You guys are awesome for waiting for me, even though you totally didn't need to. It was great riding with you both, even though it didn't last very long. Hopefully one day I'll be able to catch you guys :). But for now, thanks, and see you out there Tuesday, assuming I can sit on my bike by then.
Keith was my sanity for the last 40 miles. I think without Keith I would have struggled to keep going, to stay sane in the wilderness, with no signs of civilization around me. I know you didn't need to say or do anything to keep me going, but your presence, relaxed manner, and company were stabilizing. I'm glad we found each other at that rest stop. Good luck with the rest of the California Triple Crown!
Update: read Vitaly's report here.
For those of you that don't know me that well, I love to cycle. My interest started shortly after I moved to San Francisco in the fall of 2008. In 2010 I completed my first century (100 miles), my first double metric (200 km), and finished the season with Death Ride, a grueling 128 mile ride over five mountain passes, totaling 15,000 vertical feet of climbing.
I decided to up the challenge this year by signing up for a 200-mile ride with 20,000 vertical feet of climbing. The Devil Mountain Double (DMD) is scheduled to take place on April 30th, and I've been training like a madman getting prepared. This blog post is about the training leading up to the big ride, both how it's impacted my life and how I've gone about preparing.
When I signed up for the DMD I assumed the toughest part would be preparing my body for the physical challenge of biking 200 miles in a single day, over long, steep, mountain climbs. However, to my surprise, I've found the toughest part of the training to be the impact it makes on my social and personal life.
For the last two months, with the exception of only two weekends, I've spent every Saturday biking more than 80 miles, usually departing my house before 7am. I've spent as many Sundays as possible biking between 40 and 60 miles, usually leaving my house before 10am. And I've been very consistent riding Tuesday and Thursday mornings for 20ish miles, with several Monday and Wednesday bonus rides as well, leaving my house before 6:15am, often climbing up and down the same hill to get the most out of my morning.
Needless to say I've been quite a morning person the last several months, which isn't too much different than my normal schedule. However, I've made a huge effort to get plenty of sleep to aid my leg recovery and prevent me from being a total tired wreck at work. I've had to say "no" to too many fun nights with friends or coworkers. I've had to leave movies before they've ended. I've had to say goodbye to a group of awesome friends staying out for an extra beer or two. I've turned down several snowboard/snowmobile trips to keep my weekends open for cycling. The list goes on. I feel awful bailing on my friends, but I'm doing what I need to do to survive this ride.
So to all my friends, thanks for your patience while I devote myself to this challenge. Every time I say goodbye early, or turn down an awesome opportunity to snowboard, drink, eat, run, or do anything else with you, I want you to know that I badly want to throw away my training and enjoy a weekend or night with you. But I'm devoted to this ride, I've trained too hard to lose diligence. You've all been amazingly supportive and understanding. So, seriously, thanks. My guilt often reminds me how great of friends you are, and that energy will be what motivates me to turn my pedals over and finish this bear of a ride.
Update: my Ironman friend, Andrew, wrote about this last October, six weeks before his race. So it's not just me :).
Perfect circles in a steady cadence, shoulders bobbing calmly, the sun begging to see the day, our breath visibile in the morning cold, the sky orange and purple as my friends and I race the sun. The Golden Gate Bridge dew breaks as our tires glide, leaving lines in the moisture reflecting the sky above, the lit red truss contrasting brilliantly with the violet sky, sidewalk lights guiding our path.


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My Name Is Khan Hindi Movie 2010 Trailer
My Name Is Khan, which is commonly referred to as MNIK, is a 2010 Indian drama film directed by Karan Johar, written by Shibani Bathija and starring Shahrukh Khan and Kajol in the lead roles. Produced by Hiroo Johar, Gauri Khan and Shahrukh Khan, the film was jointly produced by Dharma Productions and Red Chillies Entertainment at a budget of 38 crore (US$7.0 million). My Name Is Khan's distribution rights were bought by Fox Star Entertainment for a sum of 100 crore (US$18 million), making it the most expensive Bollywood film of 2010 and also the highest-value buy over for any Indian film, surpassing the previous record of 90 crore (US$17 million) set by Ghajini.Read More
Action Replayy Hindi Movie 2010
Action Replayy (formerly Action Replay) is an Indian science-fiction romantic-comedy film directed by Vipul Shah and starring Akshay Kumar and Aishwarya Rai in the lead roles. Neha Dhupia, Om Puri, Kirron Kher, Randhir Kapoor and Rajpal Yadav play supporting roles in the film. The film was released on 5 November 2010, coinciding with Diwali.Read More
Mr. Singh Mrs. Mehta Trailer Hindi Movie 2010
Mr. Singh / Mrs. Mehta is a 2010 Hindi-language film starring Prashant Narayanan and Aruna Shields. It's directed by Pravesh Bhardwaj. The film is produced by Manu Kumaran and was released on June 24, 2010. Mr Singh/Mrs Mehta is directorial debut of Pravesh Bhardwaj and features music of Grammy nominated artist Ustad Shujaat Hussain Khan.Read More
Tees Maar Khan Trailer Hindi Movie 2010
Tees Maar Khan is an upcoming action comedy film directed by Farah Khan starring Akshay Kumar and Katrina Kaif in the lead roles and Akshaye Khanna in a cameo. Salman Khan and Anil Kapoor make special appearances in the film. The film is set to release on 24 December 2010. The theatrical trailer and title song of the film were released on UTV Motion Pictures YouTube channel on 4 November 2010 for promotional purposes. The trailer was premiered in theaters with Vipul Shah's Action Replayy and Rohit Shetty's Golmaal 3 on 5 November 2010.Read More
Golmaal 3 Hindi Movie 2010
Golmaal 3 is a 2010 Bollywood comedy film directed by Rohit Shetty. A sequel to the 2008 film Golmaal Returns, the project stars most of the actors from the previous film, including Ajay Devgn, Kareena Kapoor, Arshad Warsi, Tusshar Kapoor and Shreyas Talpade. New additions to the cast include actors Mithun Chakraborty and Kunal Khemu. The film started shooting on 20 March 2010 in Mumbai, Goa and Hyderabad. Golmaal 3 was released on 5 November 2010.Read More

subset: commoncrawl


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Today is the last day of my winter break that started on December 23. Holden has been on a "daycare break" since December 19. Needless to say, tomorrow at about 6AM we will all be a little sad and probably a lot frazzled. We ended our break with a fantastic surprise 30th birthday party for the Mr. I'm happy to report he didn't have an inkling, not a clue, nada! It was great.
Holden and I shooed him away to go hunting on Friday night as he had planned. Then, the packing and list checking went into action. We rose and shone Saturday morning and headed off for the Eastern Shore. After a grocery store stop and a momentary inner meltdown and the party supply store {due to 30 balloons having to be shoved in the rental car}, we were off. I can't tell you how ridiculous we looked or how upset Roscoe the dog was to have to share his seat with this floating weird things.
We drove straight to my parents' house and played around for a bit before lunch, tubbie, and a nap. Then, I got all fixed up and headed down to the Mr.'s dad and stepmom's house to set up for the party. Their house has lots of great space for entertaining. I put my mom and the Mr.'s mom to work on some ham sandwiches {aka the only item that had a recipe – yay for semi homemade parties!}, and I attached some pictures to the balloon ribbons. I also had a photo album and a book for guests to write a message to the birthday boy. All in all, I thought {and I think others did too} that it was a great time! Totally worth the behind-the-scences plotting and planing to get one over on my husband and let him know how thrilled we all are that he is in our life, an official grown-up at 30 years old!
Only my brother would give my son, something disreputable to hold {see the beer can pictured below}, and no, he did not try it. Holden is a good boy, loves his mother, and will never drink beer. 😉
I think Auntie SB was making sure Holden stayed in line.
We arrived back at home this morning to the nicest weather! Windows open, nice walking weather, and birds chirping! You would never know that it is supposed to be downright frost in the 20's later on this week. It was also a good day for penny counting and loading up your piggy on pennies. Thanks Auntie Dee!
Have a relaxing Sunday!


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Sports clinic Paris
Metro: Saint Marcel
Parking 6 rue test
The information provided on this website is provided by medical professionals: sports doctors, rheumatologists, functional rehabilitation doctors, orthopedic, clinical surgeons sport, podiatrist sports meeting within the group "chirurgiedusport.com"
Ce site respecte les principes de la charte HONcode.
Site certifié en partenariat avec la Haute Autorité de Santé (HAS).
Check here
It is the restoration of homeostasis (stabilization of different physiological constants) and rheological properties (viscosity and elasticity) of a pathological synovial fluid by intra-articular injection of a "viscosupplementation" based on derivatives of hyaluronan.
In the 1960s, EA Balazs and colleagues develop the NIF-NaHA (non-inflammatory fraction of sodium hyaluronate), marketed in the late 1970s under the name HEALON used in ophthalmic surgery and HYLARTIL-VET used in the field veterinary. The first commercial in osteoarthritis back to the late 1980s in Japan. Hylan GF 20 (Synvisc) appears in 1995 in the European market and in 1997 the US market. Since September 2002 viscosupplementation is supported by social security on the basis of 114 euros, only the knee, at the rate of a year per knee treatment (3 injections), provided they are prescribed and directed by an orthopedic surgeon, rheumatologist or a physical medicine doctor.
To understand the importance of hyaluronan in joint function pathophysiological a recall is necessary.
The hyaline cartilage is a connective tissue containing neither nerves nor blood vessels. It is composed of an extracellular matrix and chondrocytes. Hyaline cartilage is composed of four layers. It ensures slippage between the joint parts during movements. It has a very low coefficient of friction and high pressure resistance. These properties depend on the structure and organization of the extracellular matrix. It consists of a dense network of collagen fibers and a very hydrophilic proteoglycans gel. This polymeric structure of proteoglycans is comprised of a hyaluronan chain to which are attached proteoglycan monomers. The cartilage homeostasis is ensured by the chondrocyte which regulates the synthesis and degradation of collagen and proteoglycans in the matrix, hyaluronan is mainly synthesized by chondrocytes.
The synovial tissue is a highly vascularized connective tissue that lines the inner surface of the joint capsule. It performs multiple functions including the secretion of hyaluronan which is a major component of synovial fluid playing a role in both the lubrication and trophism of the joint tissues.
The normal synovial fluid is viscous and colorless, is its high hyaluronan at a concentration and molecular weight sufficient, which gives it its elastic and viscous properties, transforming rough cartilage in effective bearing surfaces with a coefficient of friction very low. It also plays a role in transporting nutrients to the chondrocytes.
Hyaluronan endogenous has a molecular weight of about 4 to 5 million in the healthy synovial fluid, less than 4 million in OA synovial fluid. Its concentration in the healthy synovial fluid is from 2.5 to 4 mg / ml, it is less than 2 mg / ml in osteoarthritic liquid. The two essential properties of hyaluronan are viscosity, it covers protecting the tissues elasticity and shock absorbing. When its concentration and molecular weight decrease viscoelastic surface protection and tissue is no longer assured and the joint surfaces being degraded. The tangle of hyaluronan molecules also plays a role of "sieve", a real barrier between the synovial fluid and the intercellular matrix for large cells (macrophages and granulocytes) and mediators of inflammation. Finally, the hydrophilic properties of hyaluronan provide within the intercellular matrix mechanical protection chondrocytes nociceptors and soft tissue.
Osteoarthritis seems to be the consequence of an imbalance between the synthesis and degradation of the components of the cartilage matrix. The hypertension is seeking the cartilage that simultaneously increases the synthesis of products of the matrix and degradation enzymes. Everything happens then as if the chondrocyte ended up running out, the synthesis of degradative enzymes taking precedence over that of the matrix products. At the osteoarthritic synovial fluid quantitative and qualitative changes in hyaluronan are constant. Its concentration and its molecular weight is lowered.
Hyaluronic acid (HA) injected intra-articularly has a mechanical effect. It improves elastoviscous properties of synovial fluid, protects against shocks and filter pro-inflammatory molecules. This is not a drug but a medical device (therapeutic effect exerted by means of a physical and mechanical action, not a pharmacological action). But the effects of HA occurs and continues long after it disappeared from the joint (the mean half-life of HA in the joint is 12 hours). Experimental studies show that viscosupplementation is at the synoviocyte quantitatively and qualitatively improving the synthesis of endogenous hyaluronan. It would have also a pharmacological action of self-induction.
A team from the Taiwan Hospital published in "Journal of the bone and joined surgery" in March 2004 a meta-analysis (1) studies performed between January 1966 and December 2001. They identified 665 studies published in English, all randomized controlled comparing the efficacy and / or tolerance in knee intra-articular injection of HA versus placebo. They selected 20 respondents studies to strict selection criteria, corresponding to an efficiency analysis for 1647 treated knees and tolerance for 2252 treated knees.
The authors conclude that HA in knee osteoarthritis significantly reduces pain and increases significantly the functional indices. Patients over 65 years and which is advanced osteoarthritis (total disappearance of joint space) are less benefit to this treatment. Adverse effects consisting of painful local reaction, are valued between 2 and 8% depending on the study.
The authors identify a number of weaknesses of the studies that are the heterogeneity of the patient population, the criteria for inclusion and exclusion, the type of HA, evaluating results, instruments to measure results and status of the studies.
A Canadian prospective study (2) on "visco-supplementation with Hylan GF 20 in the treatment of osteoarthritis," published in 1996 examined 336 patients, 458 lap, over a period of 2.5 years. The authors assessed the overall treatment response and activity. They conclude that an improvement or significant improvement in 77% of cases on pain and in 76% of the activity. Patients have significantly decreased their use of concomitant medications (analgesics, NSAIDs, corticosteroids, physical therapy, assistive devices). Efficiency is more important in the early stages of osteoarthritis and arthritis means that in the advanced stage. The average duration of benefits was 8.2 months. Local adverse events were 2.7% per injection.
The EULAR (european league contre rheumatism) in its recommendations in 2003 noted: "there are two types of intra-articular HA preparations, low molecular weight and high molecular weight (> 1 million). It has been defined as high molecular weight were more effective than low molecular weight "(randomized controlled trial over 12 weeks, 70 knees).
symptomatic knee osteoarthritis in all stages of joint disease resistant to medical treatment, a patient maintaining regular physical activity.
treatment protocol
- Three injections a week apart (D0, D7 and D14).
- The injection should be done by intra-articular with strict aseptic technique.
- Infected joint.
- Large effusion.
- Venous or lymphatic stasis.
Side effects
- Pain, swelling, effusion passenger.
- Large effusion and pain requiring therapeutic paracentesis and analyzing the liquid to eliminate an infectious or microcrystalline cause.
Viscosupplementation offers interesting prospects for the symptomatic treatment of knee osteoarthritis resistant to conventional medical treatment (paracetamol, NSAIDs ...). It seems more effective in the early and intermediate stages, but some studies have shown efficacy in very advanced arthritis, which may constitute a temporary solution before the prosthetic procedure. However, it is unclear define the profile of responders, it has no criteria to prejudge the effectiveness of HA in a patient. It exists on the market a wealth of AH, different in molecular weight, method of extraction and scientific record, but no obvious difference has really been demonstrated. After intra-articular injection of HA, his presence in the synovial fluid is only a few hours, so that its action is prolonged several months. The AH seems to act more by self-induction of endogenous synthesis of HA viscosupplementation by without its mode of action has not been demonstrated.
1) Ti Chen-Wang Jinn Lin Chee-Jen Chang Tsan-Yu Lin and Hou Sheng-moui.
Therapeutic effects of hyaluronic acid on osteoarthritis of the knee. A meta-analysis of randomized controlled trials.
The Journal of Bone ant Joint Surgery, Volume 86-A, number 3, 2004 march.
2) André Lussier, Alfred A. Cividino, Charles McFarlane A, Wojciech P. Olszynski, Wayne J. Potashner and Rinaldo De Medici.
Viscosupplementation with Hylan in the treatment of osteoarthritis: results of clinical experience in Canada.
The Journal of Rheumatology 1996, 23: 9.
This technique of reconstruction of the anterior cruciate ligament plasty involving extra and intra-articular fascia lata was described by Hey-Groves in 1917, modified in 1972 and MacIntosh Jaeger recently. This reconstruction is a technique increasingly practiced for controlling the tibial rotation and rotational jump experienced by the patient and the surgeon objectified by clinical examination.
This lateral grafting used in this technique is called the fascia lata is a transplant with high resistance comparable to other biomechanical transplants used. The fascia lata retains its tibial insertion, which is a natural attachment system and therefore superior to any other system used. This technique has the advantages of not having to levy tendon and therefore the hope of postoperative muscle recovery and normalization of the fastest isokinetic tests.
The coracoid bone block screwed in front of the glenoid realized today either open or arthroscopically.
The advantages of arthroscopic abutment technique are:
- Take stock of the damage to the joint, bead, cartilage, loss of bone substance, tendon injuries
- The precise positioning of the stop because under direct control by the camera,
- Of smaller sizes scars,
- The treatment of lesions as lesions of the biceps (SLAP lesion) or lesions of the rotator cuff (tendon rupture) that can be treated in the same operation
- Early functional recovery
Latarjet arthroscopic intervention
The procedure is most often performed under general anesthesia with an inter-scalene block made ??preoperatively by the anesthetist. It involves taking a bone block of about 2 cm at the expense of the coracoid and place it in the anterior and inferior part of the glenoid cavity, passing through the subscapularis muscle. The coracoid can be positioned upright and secured by a screw according to Bristow or lying and fixed by two screws according Latarjet. (read more..)
A preoperative CT scan is performed 3 weeks before the operative date to carry out the cutting guide on measurement of the prosthesis by printing 3D printer. The various bone cuts are made ??using 3D custom cutting guides, then the instrumentation adapted to the selected prosthesis (ancillary equipment), we must ensure the ligament balance and if necessary make releases (release) rarely ligament retentions. (read more ....)
Clinical case
Patient, 58, sporting good level with chronic tendinitis of the Achilles tendon of the left.
chronic Achilles tendon pain lasting for more than a year after a triathlon.
The patient has received medical treatment (necessary before any surgical decision): rehabilitation, Stanish stretching, shock wave, orthopedic soles. (read more...)
While muscle injuries of the posterior region of the thigh are common in athletes, the proximal hamstring rupture is a rare disease. A study published in 2003 [1] analyzed in a consecutive series of 170 patients, 179 trauma hamstrings occurred over a period of 3 years. MRI and / or ultrasound showed that only 12% of the injuries were fractures of the proximal and 9% complete ruptures. It is also little known, the first cases described in the literature from 1988 [2]. Clinically the patients describe a violent pain in the buttock (stab printing) followed by leg weakness. ( To be continued..)


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Jackie M. Wiesehan, Director
157 North Main Street, Suite 312
Edwardsville, IL 62025
Phone: (618) 296-6255
Fax: (618) 296-7602
The Probation and Court Services office serves to help defendants successfully complete their probationary periods as prescribed by the court and to supervise children who are made wards of the court. The major functions of this Office include:
- Supervise adults and juveniles during probationary period determined by the court.
- Investigate the social background of defendants appearing before court prior to sentencing.
- Notify the court of any previous convictions of crimes or probation violations.
- Aid the defendant in rehabilitating himself and re integrating himself into the social mainstream.
- Maintain accurate records of all cases under their charge.


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FSC Inspections
RPF Members 2016 AGM - Norris Point, NL
Bakers Brook, NF
Ensuring professionalism in the practice of forestry.Registered Professional Foresters of Newfoundland Labrador (RPFNL) is responsible for registering and regulating professional foresters in the province of Newfoundland and Labrador. Established in 1996, and bound by the Foresters Act (2011), the association is dedicated to the advocacy, promotion and professional practice of forestry within the province.
Nov. 26, 2018
Notice to all Practicing Members:
The 2018 Continuing Competency Audit will take place during the first week of December.
The 2019 Audit will be will be conducted in January.
Continuing Competency Program
Professional development is …Read More
Mar. 28, 2016
Just out, the latest Forestry Safety Association Newsletter!
For more information on the Forestry Safety Association, please visit their website nlforestsafety.ca .
The CIF/IFC offers an interactive electronic lecture series. The lectures run for approximately one hour on Wednesdays and feature experts and practitioners from across Canada.
Ecological Services of the Forest
The 2019 conference will explore the many and varied benefits that humans freely gain from the natural environment and properly-functioning ecosystems and examine the critical role of sustainable forest management.


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Basic Annual Costs 2005-2006
All costs are subject to change without notice; these fees are payable in U.S. currency.
The above rate for room is based on double occupancy in one of the campus residence halls; rates vary with the type of facility. The College has limited single, suite, and apartment accommodations at higher rates. Triple occupancy rooms are also available at a lower rate.
Additional Costs
Additional costs are involved in the following areas:
Roy H. Park School of Communications
The Park School does not require laboratory fees. However, students enrolled in certain courses may be required to supply their own equipment or materials, including computer data storage media. In cinema and photography, students are expected to furnish their own light meters and their own cameras for all still photography courses. In addition, students must purchase materials such as photographic film and paper, motion picture film, and mounting board. Because of the large number of production courses, B.F.A. majors will incur additional costs for materials.
School of Health Sciences and Human Performance
The curriculum of each program below requires fieldwork experience for which the related expenses (housing, transportation, uniforms, etc.) are borne by the students. Additional expense for professional liability insurance is required in athletic training clinical experiences, clinical exercise science internships, therapeutic recreation/recreation management fieldwork and internships, occupational therapy fieldwork, and physical therapy and speech-language pathology and audiology affiliations. Certain physical activity, leisure, and safety (PALS) and recreation courses may require a special fee as indicated in the course descriptions. The following are the additional costs incurred by majors of each department:
Exercise and sport sciences -- Students majoring in athletic training/exercise science or clinical exercise science are charged for malpractice liability insurance during their junior and senior years.
Health policy studies -- Summer internships are billed in accordance with prevailing summer tuition charges. Payment is due before the commencement of internships.
Occupational therapy -- Students are charged for malpractice liability insurance during the junior, senior, and graduate years of enrollment while they participate in level I and level II fieldwork experiences. In addition to the regular annual tuition, students are charged tuition for clinical fieldwork and other summer courses. Tuition for clinical fieldwork is calculated per credit at the prevailing summer sessions rate. For academic courses, it is calculated at the prevailing semester rate. Off-campus clinical assignments may entail additional costs to the student for travel, living expenses, immunizations, and uniforms. Professional books and materials tend to cost more than regular college textbooks and supplies.
Physical education -- Students who enroll in professional skill courses offered by the Department of Health Promotion and Physical Education must dress in appropriate physical activity attire as stipulated by the individual course instructor.
Physical therapy -- Students are charged for malpractice liability insurance during clinical affiliations. In addition to the regular annual tuition, students are charged tuition for clinical affiliations and other courses taught during the summer. Tuition for the clinical affiliations is calculated per credit at the prevailing summer session rate; for courses, it is calculated at the prevailing regular semester rate. Clinical affiliations may entail additional costs to the student for travel, living expenses, and health requirements.
Speech-language pathology and audiology -- Students are required to furnish their own recorders for use in clinical coursework. Off-campus practicum assignments (externships) and student teaching may entail additional expenses for travel or living expenses and for malpractice liability insurance.
Therapeutic recreation and leisure services -- Students majoring in therapeutic recreation or recreation management are charged for malpractice liability insurance during their internships and fieldwork experiences. Additional fees are charged in outdoor adventure courses to cover equipment rental, facilities rental, and food for day trips, overnight trips, and special events.
School of Music
Performance study fee -- All fees for private lessons are paid in addition to regular tuition.
Music majors and minors (undergraduate, full-time, and part-time): No fees are charged for required lessons that are part of the degree program. For lessons not part of the degree program, the fee is $840. Such lessons consist of one-half hour of contact time per week per semester.
Non-music majors (undergraduate, full-time, and part-time): A fee of $580 is charged for lessons, which consist of one-half hour of contact time per week per semester.
Explanation of Charges
Tuition for full-time students is based on a minimum of 12 and a maximum of 18 credits per semester. Students taking fewer than 12 credits will be charged $840 per credit plus a $15 part-time enrollment fee. Those who exceed 18 credits per semester will be charged $840 for each additional credit.
Withdrawing from a course does not remove the responsibility for paying for that course if those credits caused the student to be billed for more than 18 credits. At the end of the add/drop period, students are liable for the credits for which they are enrolled at that time, regardless of a later withdrawal.
Full-time students who officially withdraw, take a leave of absence, or are dismissed from Ithaca College are charged a percentage of total tuition depending on the number of weeks attended. Weeks are counted from the first day of classes in each semester. No refunds are granted until the student completes the College's official withdrawal or leave of absence procedure. See "Refund Procedure" for the complete refund policy. Any federal aid recipient who takes a leave of absence or withdraws within the ninth week should be aware that a return of federal aid may be required even though full tuition, room, and board charges will be incurred.
Students who change from full-time to part-time status must do so by the end of the second week of classes in order to receive a refund. No refunds are made to part-time students after the end of the second week of classes. Application forms for part-time status are available from the registrar.
If a student is called to active military duty during a semester, the College will apply, in full, any tuition paid for that semester to any future semester in which he or she may return. Room and board refunds will be issued on a pro rata basis consistent with our current policy.
Based on a 15-week semester, the following refund percentages are applied to the appropriate charges:
Any recipients of Title IV financial aid (i.e., federal aid through subsidized or unsubsidized Stafford loan; PLUS or Perkins loans; Pell or SEOG grants; or work-study) or institutional, state, or private grants/scholarships need to refer to "Refund Procedure." .
All students residing in College housing facilities, with the exception of those in apartments with cooking facilities, must participate in the College residential meal plan. Upon official withdrawal or dismissal, a refund is given on board charges in accordance with the schedule above. Student teachers may make arrangements for a proportional reduction in charges to cover the periods they will be off campus.
Health Center Expenses
The Ithaca College health center will administer or coordinate care for all illnesses or injuries that may occur to matriculated Ithaca College students. The College charges for some services at the health center, such as X rays, laboratory tests, medications, and special treatments.
Health and Accident Insurance
Health and accident insurance is available to all matriculated students. The health and accident policy is specifically designed to complement Ithaca College's health center services. Copies of the insurance brochure are sent to every student each year. Contact the health center for answers to your questions. Coverage is mandatory except with a waiver giving written proof of other insurance coverage, which must be submitted each year by the date listed in the semester billing information.
Personal Property
The College does not carry insurance on students' personal belongings or student-registered motor vehicles and is not responsible for loss or damage from any cause. Students are advised to check their families' homeowner's insurance and motor vehicle insurance policies. If the policies do not cover belongings at college, the student may wish to secure optional personal property insurance offered to all matriculating students. A brochure detailing coverages and costs is mailed to students every year. Students may leave their possessions in their rooms over vacations during the regular academic year, but not over the summer months.
Special Fees and Deposits
Security Deposit
A security deposit of $100 is required of all incoming first-year, transfer, and readmitted students. The deposit, less any outstanding charges, is refunded upon graduation or withdrawal.
All deposit refunds are mailed in the student's name to his or her permanent address unless the bursar's office is instructed otherwise.
Advance Deposits for Continuing Students
Students who wish to register in advance for the ensuing fall semester must pay an advance deposit of $250 by March 15. Failure to pay the deposit by this deadline will prevent a student from registering in advance for classes for the next semester and from participating in the residence hall lottery. This deposit is credited in full to the student's bill for the fall semester. The deposit is refundable in full to students who are not academically qualified to continue and to those who officially withdraw by June 15. Any student withdrawing after that date will not receive a refund.
Other Common Undergraduate Charges
Application fee (nonrefundable) -- $55
Late payment fee (nonrefundable) -- $200 per month
Accounts not paid in full on or before August 10 for the fall semester and January 10 for the spring semester will be assessed a late payment fee each month that a balance remains outstanding.
Parking permit
The cost of books and supplies varies greatly, depending on specific course requirements and whether new or used texts are purchased. The average cost is $484 per semester.
General Regulations
A. Ozolins, Office of Creative Services, 15. July, 2005


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Overview: Laser Scar Therapy
Whenever your body experiences trauma resulting in a wound, a scar occurs. Scarring can result from virtually anything that damages your skin including: chicken pox, lacerations, acne, sports injuries, tattoos, burns, trauma, accidents, piercings, vaccinations, bites, and surgery. Abnormal scars can be raised, thick, depressed, uneven, vascular, darker (hyperpigmented), or paler (hypopigmented) than the adjacent skin. All of these features allow the scar to stand out visually against the surrounding normal skin.
It is true that a scar will never completely disappear but fortunately, there are many methods available today that can help improve a scar's appearance. Fiala Aesthetics Medical Spa, located in Altamonte Springs, Florida, offers laser scar treatments as an excellent option for cosmetically improving the appearance of scars, especially those that are red, purple or brown in their coloration.
Widespread Scars: Widespread scars appear when the fine lines of surgical scars slowly become stretched out and widened. These scars have a normal amount of collagen in them (unlike keloids and hypertrophic scars) and they usually have widened out from mechanical tension (pull) across the incision. They are typically flat, pale, soft scars, such as those often seen after knee or shoulder surgery. There is no elevation, thickening, or nodularity in mature widespread scars and this distinguishes them from hypertrophic scars.
Atrophic Scars: Atrophic scars cause a depression or valley in your skin beneath the overlying skin. They are normally small, flat, and often circular in shape with an indented or inverted center. Atrophic acne scars are a common example of this type of scar.
Hypertrophic Scars: Hypertrophic scars may often thick, raised, and firm. They are formed as the result of overzealous collagen synthesis coupled with limited collagen breakdown during the remodeling phase of wound healing. Hypertrophic scars remain within the confines of the original injury. Hypertrophic scars typically form in body areas that exhibit slow wound healing or in pressure-dependent or movement-dependent areas. Unlike keloid scars, hypertrophic scars may partially regress over time, becoming more flat and pale. They usually show up during the first few months after a surgical incision and they occur in equal frequency in both men and women.
Keloid Scar: A keloid scar is a scar that continues to enlarge and spreads beyond the borders of the initial wound. They are common on the face, earlobes, and the chest. More common in women than men, keloids are raised, reddish-purple, nodular scars, which are very firm to the touch. Although they can be seen in all skin types, keloids appear most frequently in patients with darker skin tones.
At Fiala Aesthetics Medical Spa, after carefully evaluating the individual characteristics of your scar, a specific treatment will be chosen to improve its appearance. There are several different types of laser scar removal treatments available, each optimally suited for your specific type of scar.
Options include:
To learn more about the laser scar treatments offered at Fiala Aesthetics Medical Spa, please call and schedule a consultation today


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Le présent article a été rédigé par Jonathan Goldberg, que je remercie. Une traduction en français sera publiée prochainement sur ce blog.
What do Charlie Chaplin (1898 – 1977) and James Mason (1909 – 1984) have in common? If you are a film aficionado, the answer might be relatively easy. For anyone who has followed the careers of British film actors, Chaplin and Mason are known to have been amongst the eminent. A little research would also reveal that they were friends.
Sir Charles Spencer "Charlie" Chaplin, KBE
James Mason
Chaplin began his career in the era of silent movies. His best known films may have been "The Tramp" and "Modern Times". The theme song for the latter was "Smile", the music of which was written by Chaplin. It has been sung by such varied singers as Elvis Costello, Nat King Cole, Barbara Streisand, Josh Groban and Michael Jackson. His brother, Germaine Jackson, sang it at Michael's memorial service.
Among the quotations attributed to Chaplin are:
"Life is a tragedy when seen in close-up, but a comedy in long shot"
"A day without laughter is a wasted day"
"Failure is unimportant. It takes courage to make a fool of yourself"
Many biographies of Chaplin have been written, both in French and English, the most recent being "Sir Charlie: Chaplin, the Funniest Man in the World", by Sid Fleischman and published by Greenwillow Books in June 2010. This biography is for children aged 9 to 12 years.
Chaplin's own story is "My Autobiography", written together with David Robinson and published by Penguin Classics.
The French version is "Histoire de ma vie", éditions Robert Laffont.
For videos, photos and a quiz on Chaplin, see
James Mason had a distinguished career, acting in nearly 50 movies. One of his best known is "Lolita", directed by Stanley Kubrik and released in 1962, based on the novel of the same name written by Vladimir Nabokov. Mason was nominated for an Oscar three times.
Mason never wrote his own biography and only one biography was written of him – "James Mason – A Personal Biography", by Diana de Rosso, published by Queen Anne Press. There is, however, a "bio-bibliography" of Mason – a reference book that provides comprehensive coverage of his life and career, with an annotated bibliography of works by and about him.
One of Mason's outstanding performances was in the role of Brutus in the movie version of Shakespeare's "Julius Caesar". In the following video clip, he addresses the crowd to justify the assassination of Caesar.
But suppose you were asked what Charlie Chaplin, James Mason and Graham Greene (1904-1991) have in common (other than the fact that they were all British). That would be much more difficult to answer.
Graham Greene
Greene was a very distinguished author, playwright and literary critic who wrote dozens of books from 1929 until his death in 1991. They include "The Power and the Glory", "Our Man in Havana", "The Quiet American" and "The Third Man", the latter popularized by a film of that name starring Orson Wells.
There is no obvious link binding Graham Greene with Mason and Chaplin. So here is the answer: All three of these gentlemen are buried in Corsier-sur-Vevey, Switzerland.


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Bonnie and ClydeDVD - 2008
From Library Staff
SFPL_SunsetLib Dec 28, 2016
Join us to watch this movie on March 16.
From the critics
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The most influential American film of the Sixties, that's all. For the easily confused, this is a work of fiction, not a documentary.
Great movie !!!! Classic !!!! Faye Dunaway at her most beautiful and great bluegrass soundtrack
Historically inaccurate. Bonnie Parker was no Faye. A classic, certainly but very slow and complete lack of biographical character development.
Personally, I don't care one bit about all of the praise that this film has garnered for itself over the last 40+ years. For the most part, I found this one's story (as well as its title characters) to be pretty dull stuff, in the long run.
It sure seemed to me that noted film-maker, Arthur Penn, couldn't make up his mind whether he was directing a dead-serious crime-drama, or a silly, empty-headed, little slapstick comedy.
But, either way, this picture didn't have enough going for it, in whatever genre, to hold my undivided attention for more than but a few minutes at a time.
And, what really began to grate on my nerves in this story was all of the thwarted attempts at sex that took place between the Bonnie and Clyde characters. Man, the snivelling soap opera that went on between these 2 gloating, bickering, gun-crazy airheads was enough to make this dissatisfied viewer start to press the fast-forward button on his handset more often than he really should have.
I'd been telling myself that I'd get around to watching this one someday, but given the time period of its release, I wasn't expecting much. Well, I was pleasantly surprised. It's no blockbuster, but I was definitely entertained.
Bonnie and Clyde is a Five Star All TIme Top Ten Pick of mine. Warren Beatty and Faye Dunaway put in their best acting of all their movies. Gene Hackman adds a lot to the movie as Clyde's brother. It is all true and an wonderful story of crime, adventure, and romance. I watch this movie every couple of years just to enjoy it all over again!
Personally I love this movie. The cinematography is good and being watching my way through a 501 must see move list this has to be one of my favorites so far.
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Enjoy the same great y4c classes in the comfort & privacy of your own home
Benefits of private yoga sessions include:
- Personalized session to meet your specific needs & concerns
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With a Trained yoga4cancer Teacher:
- single 60 min session: $115
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- single 60 min session: $175
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Contact firstname.lastname@example.com to schedule your private session.
Terms and Conditions:
- If travel costs or time are significant, the teacher and the student will need to discuss and agree if additional compensation is required.
- All purchases must be made through y4c Mind Body account.


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Cancer 2018
However, Cancers might have a tough time starting off the year. In January 2018, the sun, Venus, and Mercury will initially be in opposition to your sign - that means you won't be seeing any high points in terms of love or career. Ideally, however, Cancers will still be on vacation and can enjoy a relaxed start to the year!
Create your annual plan in February
Need to make a change in your life? In any case, the stars will have you questioning things a little more closely in February 2018. Ideally, Cancers would take this time to make an inventory and decide what they want 2018 to look like and what their primary goals are. However, Cancers are likely to see a more dynamic time starting in mid-February. Venus will be sending harmony in your love and family life, Mercury will be supporting you in your career, and the sun will be giving you a boost of vitality.
This upward trend will continue through mid-March 2018. However, you might see more disagreements after this time. Mars will be delivering an extra boost of energy which, if misdirected, might show up in the form of strife and disputes. In addition, the sun will have a disruptive influence on Cancers. You should expect obstacles.
Unfortunately, this trend will continue in April 2018. Especially since Mercury will be disrupting communications from its square position, potentially creating difficult misunderstandings. Contracts should be reviewed carefully or, if possible, delayed until Mercury is in a more positive constellation.
Enjoying love in May and June
Luckily, however, all signs point to a great period in your love and family life! Venus will be ringing in what's likely to be the best time of the year for interpersonal relationships. Nothing will stand in the way of love in May 2018 and June 2018 especially, and if you're looking for the love of your life, you have a good chance of a happy ending. Especially in early May, the sun will be providing support and giving Cancers plenty of vitality and great charisma!
Starting in mid- June 2018, Mercury will also be in a positive position. It will ensure a professional high point to the year, and this is a good time to continue important projects or bring them to a successful conclusion. That means June is a great contender for the title of "Best month of the year!"
During your birthday month, July 2018, the sun will be in your own sign and sending Cancers positive energy and vitality. With all that energy, it won't matter if Mercury is requiring more attention in your career than usual. Cancers will certainly be able to handle any problems they might face with ease.
Things will be calming down on the career front.
In August 2018, the stars will be withdrawing their support somewhat - Cancers should do the same. This is a good time to avoid major challenges and just be happy everything's calmed down somewhat, making sure you take every opportunity to relax. And if Cancers do happen to face any upheavals during this time: Just pull on your sneakers and take a jog!
While there probably won't be any true high points in terms of your career in September 2018, your love life will be going great. Venus will be in a good position, and will support partnerships and friendships while increasing enjoyment all around.
Want to reconnect with someone from your past?
Things might just get interesting in October 2018. Venus could bring you back into touch with someone you loved in your past. So keep your eyes open - you might be in for an exciting meeting. The stars also look good for your career, so Cancers should use this time wisely. Unfortunately, Mercury will be on hand in November to create misunderstandings, which might interfere with important projects. In addition, the sun will be in a quincunx aspect to Cancer, and with the sun in this position, it's always a good idea to think about making important changes in your life.
Jupiter encourages reflection
This position is reinforced by Jupiter, which will be moving in early November 2018 from its beneficial position in Aquarius into Sagittarius. From there, it will encourage you to think about realignments and new beginnings.
Cancers might find themselves asking fundamental questions at the end of the year, wondering if their lives have been moving in the right direction over the past few months, or whether they're setting themselves up for success. Essentially, Cancers will be back asking themselves the same questions they already faced at the beginning of the year. They'll certainly be able to look back on some positive developments.
The end of the year will be especially harmonious. Venus will be in a lucky aspect throughout December 2018, bringing all the comforts of life we crave especially in the cold winter months: Cozy moments with your partner, relaxed days with your family, and great nights with good friends.
Individual detailled horoscopes
What are the stars telling about your life?
- Future Forecast 2018 (Jan.-Dez. 18)
- Future Forecast 12 Months (any start date)
- Solar Return Report (12 months starting at a birthday)
- Natal Report & Birth Chart
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- Zodiac Sign Cancer
- Cancer's attitude toward jealousy
- Daily horoscope
- Weekly horoscope
- Monthly horoscopes 2018
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"A murder is announced and will take place on Friday, October 13, at Little Paddocks – at 6.30 pm."
This is the newspaper advert which spurs a group of residents of Chipping Cleghorn to meet at the place of the crime at the appointed time.
When the lights go out a gun is fired. World famous consulting detective Miss Marple is quickly called in to solve the mystery, but can she untangle the complex series of relationships and events and find the killer?
Based on the novel by Agatha Christie, A Murder Is Announced is considered a crime novel classic and has enjoyed numerous adaptations since its publication in 1950.
The production at Buxton Opera House next month will feature stars of stage and screen including Judy Cornwell, Diane Fletcher, Tom Butcher and Sarah Thomas.
With lavish sets and period costume, Middle Ground Theatre's latest offering looks set to be their most thrilling yet.
Agatha Christie's A Murder is Announced takes place from Tuesday, March 1 to Saturday, March 5. Performances are at 7.30pm with matinees on the Thursday and the Saturday at 2.30pm.
Tickets are priced from £14 to £26 and discounts are available. Call the box office on 01298 72190 or visit www.buxtonoperahouse.org.uk


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Chandra Puja is to appease the planet Moon. Chandra Puja is very useful & beneficial puja, since it's worship strengthens benefic Moon & increases its positive influence and pacifies malefic effects of the planet & neutralizes its negative effect. Chandra Puja is recommended for those having malefic Moon or wrongly placed Moon as per horoscope.
The planets are to propitiated against their evil influences, to ward off them, the Moon Puja is done with faith to ward off all evils of Moon as per the horoscope. Chandra Puja is dedicated to Lord Chandra, the Moon God. Grah Shanti Chandra Puja (Moon Worship) is recommended to those, having malefic Chandra or wrongly placed moon as per the horoscope. Chandra gives a calm and soothing affect to our life. Moon is the ruler of mind and all the senses are controlled by the mind.
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Prashadam: Usually ships in 48 hours from the puja
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DICK ADVOCAAT says his full-backs have to provide the supply lines, if Sunderland's 4-3-3 system is to keep them in the Premier League.
Advocaat has used Steven Fletcher, Jermain Defoe and Connor Wickham in a front three for each of his three games in charge of Sunderland, with the latter two netting a goal-apiece.
Rather than deploying two orthodox widemen either side of a central striker – as was the case under Advocaat's predecessor Gus Poyet – the ex-Holland manager has urged Defoe and Wickham to get in and around Fletcher far more frequently.
However, it has not prompted an upturn in Sunderland's attacking threat, with the Black Cats still boasting the second worst goal return in the Premier League.
Advocaat wants full-backs Patrick van Aanholt and Billy Jones – introduced at the expense of Anthony Reveillere to offer more going forwards – to get into the advanced positions and provide the delivery from out wide.
He said: "It's very important that the full-backs get forward because of the freedom it gives the wingers.
"They are not regular wingers.
"If they come inside, then someone else has to go wide, and not a midfielder, a full-back.
"That's the reason I have changed it.
"They (the full-backs) have to provide the crosses and width, not Defoe or Wickham.
"Of course, yes, they will cross sometimes.
"But I don't want them to regularly be the wide players.
"That is more or less the tactics we are playing."
Van Aanholt was one of the few to come away from Sunderland's 4-1 humiliation against Crystal Palace last weekend with a modicum of credit after the Dutchman at least didn't surrender following the second-half collapse.
The ex-Chelsea left-back provided the assist to Connor Wickham's consolation before hitting the bar himself in stoppage time.
However, that contribution was little consolation to van Aanholt after Sunderland once more burst the hopes of supporters following the previous weekend's Wear-Tyne derby euphoria.
"It happened late on in the game when it was already 4-0," said van Aanholt.
"I tried to do my best, but it was disappointing.
"But I've got confidence in our squad that we can move on and do well for the rest of the season."


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Dylan takes Max to Child Services.
Both worried and disturbed, Dylan tells Stitch that Child Services needs to speak with Max about his recent behavior. As Max is torn away, he yells for his father to protect him.
Will Max ever be able to forgive Stitch for letting him be taken away?


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They all seem to nestle quite comfortably in the suburbs of any major modern city of the world. Nevertheless, times have changed.
The glossy prospectuses of the past have been replaced with websites full of colourful images of multi-cultural groups huddled in labs and classrooms. These images represent a school's student body and are indicative of the dramatic, and developing, demographic shift that is taking place around the world.
The growth in the number of international schools in the last twenty years has been staggering, and it is estimated that the current number will double over the next ten years. In theory, this should provide parents with more choices in terms of location, price and facilities.
In reality it means that there are now quite radically different types of international schools, and parents need to be very clear about the sort of education that they are buying into – the term 'international' has a variety of interpretations.
The reasons for this explosive growth are twofold: firstly the rising middle class in many emerging economies means that there is an increasing demand for an English medium "Western" style education, and secondly, some countries have removed the restriction that once prevented their nationals from attending an international school.
The international school has found a new market from its original purpose and conception. No longer is it for children of expatriates and diplomats, but also for nationals fortunate enough to be able to meet the fee levels and who wish for their children to be fluent in the global language, as well as being able to compete for places at universities in the West.
As more local nationals take up places in international schools, the number of native-speakers of English may decline – in fact in some Bangkok "international schools" the number of local students is around the 90% mark.
Of course, there have always been international schools with low numbers of native speakers, but rarely has English been supplanted by a single other language spoken by the vast majority of students. This is an "inconvenient truth" for many international schools, and the road to establish English under such circumstances can be a bumpy one.
In our world of instant fixes where we can upgrade our efforts with a click or a swipe of the finger, we often expect and seek quick remedies. Special language programs, or classes, are common features of international education, but although well-intentioned these may be established with little thought and perhaps even less effort.
Very often these "booster" classes serve little purpose other than to provide "survival" English, and rarely tackle the important issue of academic language, which is vital if a student is to cope successfully in mainstream classes.
There is no simple way to solve this problem – in fact there is probably no single solution that all international schools would completely agree upon; this is due to the complexity of language acquisition as well as the factors that affect English language learning in different environments.
However, it is imperative that successful strategies are implemented in English-medium international schools to better meet the demands of acquiring English fit for academic purpose. Recognising the true nature of the problem is an important first step along the way.
Paul Preen BA DipT ESOL MA.Ed is an English Teacher and ESL Coordinator at the British International School, Phuket.


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Ying-Fang Jeffers
Ying-Fang Jeffers has been teaching Chinese courses at Huaxia Chinese School Lehigh Valley Branch (HXCS-LV) in the NCC Horizons for Youth program at the Bethlehem Campus of NCC since 2006. She is a native Mandarin Chinese speaker and earned her M.B.A. degree in Tourism from Shih Hsin University in Taipei, Taiwan. She has been tutoring elementary school students and foreign embassy Officers in Mandarin Chinese for many years in Taipei. She has completed the 2014 & 2015 STARTALK-CHELER Chinese Leadership Program at the University of Toledo in Toledo, Ohio and also received teachers' continuing professional development courses annually. Jeffers has been a volunteer coach for students' lion dance performance and Chinese culture knowledge competition. She also initiated a free after-school tutoring program to help students' Chinese homework. Jeffers has received an Appreciation on extraordinary service, dedication to education and outstanding presentation Award from the Headquarters of Huaxia Chinese School during Annual Teachers Conference in 2012 and 2014.


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At the time of the development of the Five Tibetan Rites of Rejuvenation, the ancients believed that their world was composed of Five Elements; water, earth, air, fire and spirit (energy). In psychology the Five Elements are used to personify different human traits, such as the personality types categories by Carl Jung (feeling, sensing, intuiting, and thinking) and those associated with the astrological signs of the zodiac. I experimented with the concept of assigning an element to each of the Rites, and found the results to be amazing.
In each case, the physical movement of the Rite was a metaphor for what we were trying to achieve mentally - awareness in a different aspect of life. For example the Spin takes the element energy, and the vortex that the movements create allows you to replenish your body from the larger energy all around us. The Tabletop takes the element earth, and its movements focus on stability, foundation and balance, giving us a solid base from which to form new ideas. In holistic exercise it can sometimes be hard to marry the physical state with the mental state, and having a metaphor helps people enormously to align the two, and to present a clear picture of what they are working towards. Having assigned an element and a modern name to each Rite, I then experimented with creating an affirmation that expressed the 'energy' of each movement. The result is a method of reinforcing and focusing upon the positive benefits of each Rite physically, mentally and spiritually. This has a ripple effect on every area of your life.
Try using them when you practice next time - they really work!
The Spin posture The Leg Raise posture The Kneeling Backbend replenishes & energizes promotes clear, posture unlocks the the mind & body focused thinking power of the subconscious mind
The Tabletop posture creates The Pendulum posture focuses stability and balance on finding the motivation, courage, and energy to follow one's intuition
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If you wish to publish this article on your website you may do so, provided that you assign copyright to the author exactly as written below: A pdf is available on request.
Copyright (c) 2005 Carolinda Witt - author The Illustrated Five Tibetan Rites (Penguin/Lantern 2005) and The 10-Minute Rejuvenation Plan (Random House/Three Rivers Press 2007)