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How to Get Ready for Your First Spartan Race: Prepare for Glory!
It doesn't matter if you look like DJ Qualls in The New Guy, or The Rock in, well
basically anything. We're all looking to achieve the next level of manliness. And when it comes to embodying all that is man, there's no one that tops our King, Leonidas (If you haven't heard of Leonidas, first slap yourself. Then look up manliness in the dictionary). But no matter how long you grow out your fashionable man-beard, there are a few other things you're going to have to do before you achieve the level of beast that is embodied by the one and only Leonidas.
So, What's Your Next Step?
Do you go into the wild with nothing more than a loin cloth and a sharp stick looking to hunt a wolf? Do you declare war upon an army of thousands with only a couple of your buddies to back you up? Do you declare war on thousands of wolves bringing only your beard and a can-do attitude to battle? It can all be so confusing. Well, while all of those could be good steps down the line, why don't we start off with something a little simpler? We'll call those plans B, C, and D. (Author's note: those are all terrible ideas. Please don't try them. You'll almost certainly perish.)
Signing up for your first Spartan race is a good median plan. If you don't know what a Spartan race is, I'll give you a quick rundown. There are four different levels of Spartan races:
- The Spartan Sprint, which is a 3+ mile race with 15+ obstacles
- The Spartan Super, which is 8+ miles with 20+ obstacles
- The Spartan Beast, which is 12+ miles with 25+ obstacles, and finally, for the real lunatics…
- The Super Beast, which is 26+ miles with 50+ obstacles. Then there's some crazy stuff about Hurricane Heats, but I'm not going to get into that.
It was created by Joe De Sena, who is one of the founding monsters that developed the original Death Race. If you don't feel like clicking on that link and reading the article (good call, it'll give you nightmares), just imagine what goes along with anything dubbed "Death Race". Whatever horrors come to mind were probably just one of many events held there. They offer free on course burial to anyone who dies while attempting the race, so I guess that's a perk. Or a huge red flag. I hope they're joking. Anyway, his philosophy about his races is simple, "Adversity breeds success in life. If they want it easy…well, that's not here." – Joe De Sena
I highly recommend signing up for a sprint before attempting one of the Super's or Beast events. In fact, I think it should be a requirement. This race is no joke; I consistently heard calls over the radio of the personnel working the event for the medical team. It was mostly for dehydration and heat exhaustion, but plenty of other things come up. Laura Caroll, author and regular competitor in obstacle course races said after competing in her Super, "The medical tents were kept busy all day with injuries that varied from lacerations and ankle sprains to broken bones and stitches." (2014)
The one that I just finished was the Miller Park Spartan Sprint. It consisted of 4 miles and what felt like 200 obstacles. Now mind you, I did not train up for the event, because I'm that stupid. But it was a last minute thing where I found a Groupon for it 2 days before the event. Still, I figured running 3 or 4 miles for me was no problem at all, and I keep myself in relatively good shape. Surely that would be plenty to get me through this silly race with little to no problem, right? That was just enough to get me through the finish line; and now I sit here writing this article because it hurts my legs (which are now the equivalent of a pair of tube socks filled with Jello) far too much to stand.
If you're wondering what type of obstacles you may encounter at one of these lovely events, here is a recount of what I ran into:
- We started things off with a sandbag carry up and down bleachers for about ¼ mile.
- We then followed this up by running the bleachers without the sandbags for another ¾ mile or so. I felt like crying, bleachers are not my thing. (How can they be anyone's thing? How can running up and down thousands of steeply inclined steps possibly be anyone's thing?)
- Just in case our legs weren't worked well enough from this, they had us follow this up with 25 box jumps on a box that was mid-thigh height for me (I'm 5' 11", so it was a pretty tall box).
After that, there was a bunch of running up and down stairs and hallways, and things get a little blurry. My brain went into survival mode; I may or may not have hid in a corner for awhile gnashing my teeth at anyone that came too close. But some of the obstacles I do remember after this point are:
- A double water jug carry
- Crawling up dozens of flights of stairs under bungee cords
- Crawling roughly the length of a football field under barbed wire
- Climbing and jumping over walls of various heights
- More running, more crying
- A rope climb
- Walking on your hands with your feet on some three wheeled medieval torture device
- Climbing cargo nets
- Lifting a huge weight really high with a rope and pulley
- Climbing sideways across a handmade "rock" wall
- Chucking a spear through a straw warrior
- And many more that I'm sure my brain blocked out as a defense/ survival mechanism.
Each event has different obstacles, and they don't put out a list in advance of what you're going to run into, making training up for specific event combinations impossible. So what I'm trying to say is, you may want to go into this with more planning than a simple, "I can run and I'm in pretty good shape."
So what should you do to prepare? Well, I'm going to outline here the things that I did that worked well, and the things I plan to do in preparation for my next event. Yes, I'm planning to do another. I'm hoping to compete in the Spartan in Chicago in August (but may be unable to due to a family event), and hope to work myself up to doing a Beast sometime within the next year. Because apparently I hate myself. Also, because I want the Trifecta medal.
So What Worked?
While I did not have time to properly prepare for the event, I did have a bag of tricks to dip into. I used the knowledge of how to prepare myself for this kind of abuse from years of shenanigans in the Army. Some of the things that I did that I would recommend to others are:
Load up– On carbs, water, and electrolytes before the event. I started on the morning prior to race day. I ate a boat load of fruits (especially bananas for the potassium), drank 3 Gatorades (two on race morning), and ate a big pasta dinner. I also drank about a gallon of water.
Gear up– You never know what you'll be running into in one of these races. Whether it's jumping over a fire pit, crawling through mud, or handling barbed wire. You've got to be prepped for any and all of it. For this you'll need some basic supplies:
- Trusted running shoes- don't buy a new pair of shoes for this event. Your feet will look like hamburger meat at the end of it, and your new shoes will probably look like garbage. Use the old trusty beaters that have at least 50 miles under their belt, if not a few hundred.
- Gloves- While not a requirement, I felt bad for those running without them. You don't need to buy some fancy pair of combat tactical gloves (I know this will be hard for all of the ninjas out there. But seriously, you're just going to ruin your pretty new gloves). I bought a pair of thin mechanics gloves with rubber on the palm side from a gas station on the way to the race for $2, and cut off the fingertips at the knuckle point. They worked out great, and I didn't have to fret about trashing them on any of the events.
- Compression shorts- We didn't end up having any water events (which I was sad about, because it was pretty hot out to be running around like a mad Spartan), but if you do you're going to wish you had these. Getting cotton underwear water logged can make for a very uncomfortable running experience. I think you get my drift. On that note…
- Don't wear cotton anything if you can avoid it. You'll be sweating like crazy, likely going through mud and water, and running a lot. Doing all of this with cotton leads to water logged shorts and a lot of chafing. No one wants that.
- Hydration- Wear a Camel Back or some other type of hydration setup you can bring with you. I didn't bother, thinking it's only a few miles so I wouldn't need it. Reference any part of this article where I call myself dumb.
- If you're really interested in keeping track of the time, a rugged watch that you won't be upset about destroying. I didn't bother with one, but if I had it would have gotten broken.
And finally…
Spartan up!- Bring a positive attitude and a whole truckload of energy. Be prepared to get a little ridiculous. People will be shouting Arooo! Like a bunch of crazed Spartan soldiers. You need to hop on board the crazy train or stay back in your gym. I personally like to get prepared by showing just a little hint of American spirit and patriotism. I like to keep it subtle, so this is my race day outfit.
What I Plan to do Before my Next Spartan
The Chicago Spartan race is 11 weeks out at the time I'm writing this. It is going to be a 2 day event, the first of which will be a Super Spartan, the second of which will be a sprint. I'm planning to do the Super. That's right, 8+ miles of pain. But I expect it to go better than my sprint, because this time I have the time to prepare, and I'll know how to train for it. What type of training do I plan to do? I'm glad you asked.
#1, Avoid the gym– Or at least the typical gym workouts. I freely admit that I've never been a big fan of the typical gym scene. A bunch of guys with overly developed arms and pecs bench-pressing 500lbs may look impressive, but that type of strength doesn't lend itself well to real world events. For an event like a Spartan, you need to be in good shape, but your body needs to be developed as a whole, not as separate units of muscle. Check out one of the articles on Crossfit for more on this.
Running– I plan to do a bunch of running, on pretty much anything but flat pavement. I'm going looking for the steepest hills, deepest sand, and muddiest paths. In fact, if I can find the steepest hill with really deep, muddy sand, I'm going to run it 100 times. I'll also be carrying whatever random heavy objects I can find, because you do a lot of that as well. You never know exactly what you're getting yourself into in one of these races, but one thing is for sure, you'll be running a lot and most of it won't be on flat pavement.
Explosive leg workouts– I'm going to be finding the tallest boxes I can jump up onto and calling them home. I plan to do 3 sets of jumping lunges every other day between now and race day. Squat jumps, stair jumps, and single leg squats will all become part of my routine. Anything that trains the body to work as a unit to generate explosive power will be of great benefit in your Spartan pursuits.
Arms, shoulders, and chest- If you've got access to a big tire and a sledgehammer, you've got the tools you need to do well in this area for a Spartan. If not, grab a kettlebell or anything else heavy and learn to swing it at every possible angle. Keep it under control, but put force into it. This will train the muscles of your entire upper body to generate the power you'll need for any type of event they throw at you. Other great ones are pull-ups with all of the typical variations, a salmon ladder (if you've got access to one), and clapping push-ups.
Core- The hammer/ kettlebell swing will take you a long way in developing your core muscles as well. It is a beast on your lats, which help to stabilize you during any exercise and can be a great source of explosive power. Planking while rotating lifting one, or even two limbs at a time is great for developing tone and balance within your body. And if you're looking to concentrate on developing massive core strength, nothing I've found tops twisting inverted sit-ups. Gravity boots are really helpful here, but if you don't have a pair you just need a partner and a pull-up bar. Hook your legs over the bar and have your partner hold your feet (padding the bar helps prevent beating up on the backs of your legs). Then do sit-ups and twist to have each elbow touch its opposing knee.
Total body– Throwing things is a great way to develop explosive power throughout your body. Remember, the key here is to get your body to generate power as a whole unit, not as a bunch of individual units. Find something of reasonable weight (don't go too heavy with this or you risk doing more damage to your body than good), and practice throwing it in different ways. Some good techniques are:
Throwing the object backward over your head– start in a squatting position, with the weight held between your legs. Then as one fluid motion, jerk upward, straightening your legs and flinging the weight over your head.
Shotput– Start with the object held close to your ear while squatting, facing perpendicular to your target. Then, in a fluid motion, extend your legs and twist your body towards your target while simultaneously extending your arm to launch your object in the desired direction.
Discus– This one is too hard for me to explain with a short paragraph, so here's a link to a video on proper form for throwing a discus. You can see from the video how this is going to work your entire body, and teach it to work as a unit.
Other good total body workouts I know I'll be including are:
Starburst with a twist– A variation on the typical burpee, for this you drop down and do the pushup like a typical burpee. The variation comes when you stand to jump. Instead of just standing up and doing a little bunny hop, you explode upward, twisting 90 degrees in air and extending your legs and arms outward. This is a wonderful little torture technique that I picked up in Special Forces selection that I try to incorporate any time I'm training up for any grueling full body event. To make it even harder (if you like pain?) try doing a clapping push-up when you drop to the ground.
The seal crawl– I don't know what other names this goes by, but I can tell you how to do it. Find a smooth flat floor that you have some room to move around on. You'll also need a dish towel that is completely dry. Place both feet on the towel, and assume the plank position. Then walk on your hands back and forth across the floor while keeping your back completely straight. Once you've mastered this technique, amp it up and get more of a leg workout by using two dish towels and placing one foot on each. Then while you're walking on your hands, simultaneously spread your legs apart and bring them back together. You'll be hard pressed to find a workout that will get your burn going as quickly, and teach your body to work as a unit more than this little treasure.
Yoga– I remember the first time my brother told me that he was doing yoga to stay in shape. I wanted to laugh. I wanted to tell him that yoga is what frappe drinking moms did as an excuse to pass on a real workout. I wanted to, but I couldn't. That's because my brother is a beast and a physical phenom. He looks like Brad Pitt in Fight Club on a small day, and Brad Pitt in Troy on a good day; so I decided to give yoga a shot. Consider this my official statement of apology to all of the frappe drinking yoga mom's and everyone else who does yoga out there. I now understand why you can wear spandex in public with no shame; it's because you've burnt off every cell of fat in your body and you are now as tone as a Greek god. Yoga increases flexibility significantly, which adds to overall body strength. It works your body as a whole, and gets a burn on that you might typically associate with wind sprints- with your whole body.
In Conclusion
There are tons of great guides out there on how to prepare for a Spartan race or any like it. I recommend checking them out. I'm secure enough to say this is not the most comprehensive one out there, and it's always good to get several different views on things. This was just meant as an outline of how to get yourself prepped. The important part is that you train yourself to a level that you're comfortable with so you don't injure yourself during the event, that you're getting out there and staying active, and that you end up with the sense of pride associated with knowing how proud King Leonidas would have been to fall under a hail of arrows by your side.
Now, let's talk about how to hunt wolves with a sharp stick! (I'm just kidding, please don't do that. Wolves are beautiful creatures. Also, they would eat your face.)
Now, Spotter Up and Prepare for Glory!


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Friday, February 12, 2010
Red hats & bibs: around the trees
The last time I visited Tachikue Gorge I was really lucky to get some quite magical light.
As well as along the cliff, some of the 1,500 statues are placed around some of the huge trees there.
There may be times during the year when the gorge gets visitors, but each time I've been there I have been the only person there.
The first time I visited I had walked for three days over the mountains from Iwami and down the Kando River.
Buses from Izumo Station, 8k away, stop at several point along the gorge.
6 comments:
The top one is the pick of the litter!ReplyDelete
This is amanzing. I've been to Japan several times and next time we go...we need to get off the beaten path.ReplyDelete
I've been posting some of my b&Iw photos from Japan on my site. Hope you can take a look...
Hi Pat.ReplyDelete
You have some nice photos on your site....
Magical light, indeed! Stunning!ReplyDelete
I love these pictures! Are these Jizo Bosatsu? Why are they placed under the tree? Looks almost like some strong spiritual forces are gathering around the tree :)ReplyDelete
Many are Jizo. Some are other buddhas and disciples. It was a Shugendo site, so natural connections are strong.ReplyDelete
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subset: commoncrawl


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The great thing about Cape Cod lodging is that you can take your pick of numerous types of accommodations.
You may want to rough it by enjoying a cozy campfire and retiring to a tent at night, or your tastes might be more refined.
With the economy the way it is right now, many people are actually re-thinking their old forgotten camping pastime.
If you want to check of this option, be sure to visit the
Cape Cod Camping page.
Over the years, I have stayed on many parts of Cape Cod. Sometimes it was a week or 2 in one location, other times, we would stay in Falmouth or Hyannis overnight to catch the early ferry over to Martha's Vineyard.
Where you decide to stay really depends on your plans and what you want to do while on your Cape Cod vacation.
I have stayed at many horrible places over the years and it's only through this trial and error that I can recommend some great places to stay.
For the most part, I prefer to stay the bulk of my holiday around the National Seashore, as I love the waves and rugged beaches. This means my Cape Cod lodging choices would include accommodations in Orleans, Eastham and Wellfleet. Staying on this part of the Cape is also advantageous because in Orleans, you have your groceries, package stores and a good selection of restaurants.
If you are the more out-going type and like to party while on vacation, Provincetown might be better suited to your tastes. This gay mecca attracts a lot of straight visitors as well who love this artsy, quirky little party town.
Since Provincetown has so many choices of lodging, you can choose to stay in a bed and breakfast or in a hotel if you prefer. The restaurants are fantastic (and numerous) so there are enough to last you a couple of weeks.
If you want a quiet, up-scale Cape Cod lodging, you may choose to stay in a first-class hotel. There are plenty of those as well.
Want to stay in your very own cabin or cottage? This is an excellent option that I frequently choose.
If you have the money (or another family to defray some cost), you might want to consider renting a house for your Cape Cod vacation.
This is an expensive proposition but there are a lot of people who do this.
Generally speaking, Cape Cod motels are your best bet for the budget traveler or if you have several kids in tow. They usually give you the most bang for your buck and many cater to kids with pools, playgrounds and special kids rates.
For more info (and my recommended picks), visit the
Cape Cod Motels page.
Want to step up from the motel scene but don't want to break the bank? Maybe a Cape Cod hotel would be ideal.
There are a few brand name hotels around the Cape but most are not so well known. Most have either free continental breakfasts or at least meal packages as well.
To see my recommended locations, visit the
Cape Cod Hotels page.
Perhaps one of the best types of Cape Cod lodging choices, are cottages.
You can have a nice cozy little cottage that is sized for only two people, or you can also rent larger, more spacious cottages that can accommodate kids or friends that tag along.
On our Cape Cod vacations, we have gone this route several times, on many different areas of the Cape. I think it is more comfortable than a motel or hotel room and you have more freedom to cook meals or BBQ if you prefer.
Visit the
Cape Cod Cottage Rentals
page for more great info on this Cape Cod lodging option.
Oh, and another thing, if you are traveling with your pet, make sure you visit the
Pet Friendly Lodging page.
Return To Cape Cod Insider Home from Cape Cod Lodging


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This enchanting hotel is located on the Piazza Ognissanti in Florence, right by River Arno and just a quick 10-minute walk from the Ponte Vecchio and historic city centre. From here, guests can easily reach all of Florence''s main attractions, including the Uffizi and Bargello museums, Palazzo Vecchio, Piazza della Signoria, and stunning Duomo.The hotel''s luxurious guest rooms and suites seamlessly mix traditional Tuscan style with modern comforts, and guests can indulge in 24-hour room service or start the day with a delicious buffet breakfast. The glass-enclosed rooftop restaurant features breath-taking city views and serves modern Italian cuisine in a chic and stylish environment. The hotel also has three lavish meeting and banquet rooms for up to 180 guests, making it a dream destination for business conferences and seminars as well as weddings.
The hotel is located in the heart of the city on the banks of the river Arno and is arguably one of the more elegant hotels in Florence.


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As an MSP, you need to access to your backup and disaster recovery plan in an emergency and you might not always have access to computers or physical copies. Usually, however, you'll still have your phone sitting happily in your pocket. It's great to have instant access to documents on your phone, but instant access means other people can also gain access. You've got to keep documents safe because any detailed backup and disaster recovery plan has sensitive client info that you don't want to share. How do you keep documents both secure and accessible on your phone during an emergency?
Luckily, like most tech issues, there are a number of tech solutions that allow you to keep whatever documents you'd like on your phone, safely and securely. Once you've taken some basic precautions for keeping your Android or other smartphone safe, you can keep any document you'd like in any format encrypted on your phone. This way, client's information is protected, and you've got it all in your pocket if you need it in an emergency. But how do you do it?
There are myriad different apps that will let you encrypt files right on your mobile device, but let's focus on two that are easy to use and quite inexpensive. The Vault for Android. Google Play Store; free The Vault is an interface that allows you to store and encrypt any data you want. If you've got documents with client information or even your personal credit card numbers or pins, you can easily put them all in the vault and encrypt them using AES 128 bit encryption. The neat thing is that everything is stored locally on your Android device and the app requires no Internet access, which gives you another layer of protection while ensuring that you've got access to sensitive information at all times.
When using The Vault, be careful not to lose the master password encrypting your files, and be careful not to mistype because after ten failed login attempts, The Vault will automatically destroy all of the data inside. The best thing? It's free! The Vault for iOS. iTunes store; free, premium functions purchased in-app for $4.99 The Vault for iOS has the same name as the one made for Android, but is actually produced by a different developer. Both serve very similar functions.
If you download the basic free version, you can encrypt two different types of data: one is a document that appears very similar to ones you'd create with the iOS notes app, but with this you've got to type everything into the document before you encrypt it. The second thing you can do is encrypt photos already on your device, or take a new one from within the app and encrypt the file. The issue with this app is that in order to store any type of document (Word documents, PDFs, etc.) you've got to pay for the premium features. After that, you can send things to The Vault from Dropbox, your email, basically anything that can send data. Then you can store it locally on your phone or tablet, encrypt, and view it. This app uses AES 256 bit encryption, and, in addition to saving locally, can send your encrypted files to the cloud automatically (for an extra fee), which means they'll be accessible from any device with an Internet connection.
You May Also Like
- Channel: MSPs / VARs / SIs
MSPs: How Streamlined Data Protection Management Helps Your Customers Reduce Complexity and CostsSeptember 21st, 2023
- Backup and Disaster Recovery Business Continuity Cloud Compliance Data Protection Data Resilience
How Immutable Storage Ensures Data ResiliencySeptember 20th, 2023
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5 Common Encryption Algorithms and the Unbreakables of the FutureSeptember 19th, 2023


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We cut (pun intended) the short straw when it came to T teething. Starting at 3 months old we were in full swing by the time he reached 4 months with 4 teeth already through.
At 7 months, he now has 6 teeth through with others likely making an appearance soon!
Although we have plenty of medicinal tools such as teething powders and gels, you can only give some of these every few hours these are in short supply so we had to find decent teething toys – and fast!
Over the past 4 months we've gone through our fair share of toys. Everything from wooden spoons to flannels have been used, not to mention our fingers! Here are our top 5 teething toys:
MAM Bite and Play Teether – This is a very cleverly designed Teether as it gives the teethee (?) the choice to chew or just gnaw on something. The rattle is an added bonus and works as a nice distraction when another part is in their mouth. You can also put this in the fridge for added soothing as the chewy bit contains water.
Hiku Designs Teether – Leave it dry or make it damp (with cold or luke warm water), this has come in very handy when T has just wanted to gnaw. Remove the fabric (remembering how it went on in the first place) and the wood is good for the front teeth.
ComoTomo – We saw this as this year's Baby Show and was really impressed with the design. As a massive fan of fingers, the prongs are the perfect length for T and they're solid but still soft enough to really chew.
MAM Teething Friend – Softer than the Como, and really easy to handle. What we really like about this one is that the "face" end is somewhat hollow (with the rubber latex being thick enough so teeth don't pierce) so it's good for T to really stick his teeth in.
Sofie La Giraffe – Get a Sofie. Get a Sofie. Get. A. Sofie. Everything about Sofie; from her legs to her neck have met the needs of a teething T. The rubber is probably no different to the Teether friend by MAM but because of the shape; ifsomething bugs him at the back, in goes a hoof. The front teeth, her face. It sounds violent, but there's not one bit of Sofie that hasn't been chewed or nibbled. The rubber is soft, but again not too soft (I've yet to find actual teeth marks), and I only found out the other day that it squeaks (not so great for the dog!) which makes it fun for them.
We probably still have several months of teething pain (for everyone) to go, so we're really glad we have these teethers to hand.
What's helped you through teething? Anything we've missed?
We were given the MAM teething friend for the purpose of a review, however all opinions are our own. All other teethers were purchased by us.


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Unless you've been hiding at the bottom of the Marianas Trench for the last 17 years, you'll know the true identity of Brad Pitt's charismatic soap salesman Tyler Durden in Fight Club.
With that in mind (no pun intended), a particularly gifted lunatic by the name of Richard Trammell has gone through the movie and airbrushed out every appearance of Pitt on screen. I think this is one that qualifies as 'sure, why not?'.
What's surprising is just how dark the film is without Durden. There's no wisecracks, no pithy comments or charisma: just Edward Norton muttering to his imaginary friend that the audience can't see any more. Take a look at this excerpt:
17 years. Gordon Bennett, this film's nearly old enough to vote…
Source: Bloody Disgusting


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Embed from Getty Images
After meeting with Washington guard Markelle Fultz on Wednesday, the Los Angeles Lakers are reportedly scheduled to meet with De'Aaron Fox at the NBA Draft Combine on Thursday.
The Lakers met with Markelle Fultz yesterday and are planning to meet with Kentucky guard De'Aaron Fox today at the combine, per sources.
— Tania Ganguli (@taniaganguli) May 11, 2017
The Lakers' interest in Fox was made more apparent earlier this week with Bleacher Report's Kevin Ding reporting that the Lakers are interested in Fox with their top-three pick.
Fox and Fultz are likely the two best players at the Draft Combine with Lonzo Ball and Josh Jackson choosing not to attend the combine.
Fox burst onto many team's scene late in the year as he scored 39 points in Kentucky's win over UCLA while holding Ball to just 10 points. While Fox was considered a sure-fire lottery pick, strong play to end the season saw him shoot up draft boards.
On the season, Fox averaged 22.6 points, 6.2 assists and 2.0 steals per game. Concerns about Fox are centered around his jump shot as he attempted just 69 threes and shot 24.6 percent from beyond the arc.
For the Lakers, the group of Luke Walton, Magic Johnson and Rob Pelinka are in Chicago for the Combine and will get ample time for first impressions on Fox and Fultz. Neither guard, however, will be participating in the Combine's 5-on-5 games.


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I indulged in a bit of "Stockholm Porn" tonight.
I spent the day catching up with my friend Lucinda who I haven't seen in a number of years. We first met (and shared a house) in the late 1980s when we lived and worked in Bourke. In the time since, we have kept in semi-regular email contact, as she has travelled the world, lived in different parts of Australia, and had a child who is now almost fourteen. The last time we saw each other, she was living in the Gold Coast. But now she's living in Perth, and it was terrific to catch-up with her.
After chatting, eating, and having a glass or two of vino, we settled down on the couch and watched "The Girl With The Dragon Tattoo" or as I told her, it's really called "Men Who Hate Women". As you watch the opening credits to the film you'll see the phrase "Män som hatar kvinnor" and the subtitles will tell you that translates as "The Girl With The Dragon Tatoo". Well, no it doesn't. The direct translation is "Men Who Hate Women" which is actually a phrase used later in the film towards the end. You can understand why a book and film "Men Who Hate Women" would have struggled to find a market in English-speaking countries, so I've remained curious about how the film's title was regarded in Swedes? Was it provocative or merely descriptive of the subject matter? Swedish readers, perhaps you can offer an insight?
I digress. It was great to watch the film and to point out to an old friend various parts of the Stockholm landscape that I now know very well. "That's the Town Hall. That's Sodermalm. That's the view from Katarinahissen" and so on. Oh…. and "That alley-way smells like piss." (A reference to Slussen and Kolinsberg).


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|Maybelline Vivid Matte Liquid Lip Colors
The Vivid Matte Liquid Lip Colors come in simple and sleek rectangular lip gloss tubes. The doe-foot applicator has a wide, flat, and slightly tapered tip and it works quite well at applying the product. I usually find it a bit tricky to apply pigmented liquid lip colors with doe-foot applicators but the formulation of the Vivid Mattes works very well with the modified doe-foot applicators they came with.
|Maybelline Vivid Matte Liquid Lip Colors
The Maybelline Vivid Matte Liquid Lip Colors, like many of the "matte" glosses that have recently hit the market, are not matte. Like the Revlon Ultra HD Matte Lipcolor and the L'Oreal Infallible Pro-Matte Gloss, these have more of a satin texture at best. For all of my swatches below, I actually had to blot off the shine to make them appear more matte-looking.
Depending on the color, the Vivid Mattes have a fairly pigmented formulation that's very smooth and creamy. They have a slightly vanilla-chemical scent and because the colors do not set, they will smudge and transfer. Additionally, these colors slide around on the lips quite easily. Even just pressing my lips together might cause some patchiness.
Overall, the Maybelline Vivid Mattes are very similar to the L'Oreal Infallible Pro-Matte Glosses; they are rich and moisturizing but high-maintenance at the same time. I can see myself rocking out a bright shade for special occasions but on a day-to-day basis, I would stick with more traditional lipsticks.
|Maybelline Vivid Matte Liquid Lip Colors
40 Berry Boost: This is a bright berry pink. The formulation is super rich and pigmented.
10 Nude Flush: A pinky beige, this shade is comparatively sheer so my natural lip color peeks through, making the color appear warmer than it is.
35 Rebel Red: This is a bright tomato red; the color is very saturated and opaque,
5 Nude Thrill: A warm beige nude, Nude Thrill is also a bit sheer so it requires a more careful application for a semi-opaque coverage.
|Maybelline Vivid Matte Liquid Lip Colors in "15 Pink Charge"
|Maybelline Vivid Matte Liquid Lip Colors in "40 Berry Boost"
|Maybelline Vivid Matte Liquid Lip Colors in "10 Nude Flush"
|Maybelline Vivid Matte Liquid Lip Colors in "35 Rebel Red"
|Maybelline Vivid Matte Liquid Lip Colors in "5 Nude Thrill"
Maybelline is available at various drugstores nationwide.


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Legal Blog
Courts and #MeToo: Illinois Judiciary and Mandated Court Training
Justice Brett Kavanagh's recent confirmation hearing reignited the #MeToo national dialogue. The question remains – what happens when sexual harassment allegations are made in the very place that they are supposed to be heard – the Courts?
Several states are reexamining the way that judiciaries handle sexual harassment complaints. For example, Illinois recently launched a state-wide training for all 3,000 of its court personnel. The Conference of Chief Judges recently recommended that all judiciaries reexamine sexual harassment policies.
Illinois has a detailed history of sexual harassment complaints dating back to the 1970s. Complaints from female attorneys include judges' failing to accept their appearance before the court when arguing a motion without proof of their bar admission. The new state-wide training will focus on making all staff aware of complaint reporting procedure and sensitivity training.
Well-known complaint procedures have a direct correlation with minimizing long-term issues in workplaces. Illinois and other states' choice to work to prevent/address complaints are a step in the right direction given the critical importance of the judiciary in creating an equal playing field for all litigants and counsel.
Questions about an Employment Law concern? Contact Attorney Theodora Stringham at firstname.lastname@example.com or 703.745.1849
firstname.lastname@example.com | 703-745-1849
Theodora Stringham assists individuals, businesses, and organizations with growing successfully while minimizing liability. Focusing on real estate and personnel needs, Ms. Stringham executes sustainable plans for real estate development and employee matters. She provides comprehensive representation for everyday growth issues, including, but not limited to, re-zonings, site plan approvals, eminent domain/valuation concerns, employment discrimination, and disciplinary issues. Ms. Stringham's scope of representation ranges from identifying potential liability and providing counseling/trainings, all the way through representation at trial.
Offit Kurman is one of the fastest-growing, full-service law firms in the Mid-Atlantic region. With over 170 attorneys offering a comprehensive range of services in virtually every legal category, the firm is well positioned to meet the needs of dynamic businesses and the people who own and operate them. Our twelve offices serve individual and corporate clients in the Virginia, Washington, DC, Maryland, Delaware, Pennsylvania, New Jersey, and New York City regions. At Offit Kurman, we are our clients' most trusted legal advisors, professionals who help maximize and protect business value and personal wealth. In every interaction, we consistently maintain our clients' confidence by remaining focused on furthering their objectives and achieving their goals in an efficient manner. Trust, knowledge, confidence—in a partner, that's perfect.
You can connect with Offit Kurman via our Blog, Facebook, Twitter, Google+, YouTube, and LinkedIn pages. You can also sign up to receive Law Matters, Offit Kurman's monthly newsletter covering a diverse selection of legal and corporate thought leadership content.


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Patient Responsibilites & Policies
Appointment Hours
Appointment times are on Mondays and Thursdays between 10:00am and 6:30pm, Tuesdays and Wednesdays between 9:00am and 4:30pm, and on Fridays between 9:00 am and 11:30am. To schedule an appointment please call our office at 773-665-9355 on Mondays and Thursdays between 8:30am and 6:45pm, Tuesdays and Wednesdays between 8:30am and 4:45pm, Fridays between 8:30 am and 11:30am and 1st and 3rd Saturdays between 8:30am and 11:30am
Late Appointment Arrival
We strive to see all patients on time for their scheduled appointment. If you are a returning patient please plan to arrive at least 10 minutes prior to your scheduled appointment to check in. New patients please arrive 30 minutes prior to your appointment to complete the new patient paperwork. If you arrive 5 or more minutes late for your appointment time, you may be asked to reschedule for the next available appointment time.
Missed Appointment
A missed appointment is when you fail to show up for an appointment without a phone call, fail to cancel within one business day or arrive 15 minutes past your scheduled appointment time.
If you miss your appointments, you compromise the care that we are able to provide you and other patients that may have needed an appointment.
Effective May 1st 2012 all 1st time Missed Appointments will be charged a $25 fee, and $50.00 thereafter, billed to your account that is non-covered by Insurance.
Prescription Refill Guidelines
We have developed a policy for handling prescription refills in the hope that our time may be spent caring for our patients and delivering the best care possible. One way we try to keep our medical assistants available to take patient phone calls with urgent problems and questions is by limiting pharmacy and medication refill calls. Please notify your pharmacy if you are requesting refills and have them send electronically or fax your refill request to our office at 773-665-0403. Prescription refills are only done during our regular business hours and will be responded to within 72 hours. When a refill by phone is necessary, please be prepared to provide the name of the medication, strength, dosage, and the pharmacy number.
Phone Messages
In order to provide the best care possible to our patients and allow our scheduled patients to be seen by our medical providers without multiple interruptions our medical staff are available to take messages for our medical providers during office hours. When leaving a message please indicate your name, the patient's name, the reason for your call, and phone number where you can be reached. The medical staff will alert the medical provider of a message and will call the patient back with the providers response in a timely manner. Please be aware that certain messages may require a visit with a medical provider.
After Hours
If you have an urgent issue after regular business hours, please call the main office number. The operator will take your name, phone number, reason for call, and help you reach our on-call medical provider. The on-call medical provider returns patients phone calls as soon as possible and assists them with urgent medical issues that cannot wait until regular business hours. In case of emergency, please call 911.
Laboratory Testing
Please call in advance to schedule an appointment for any lab tests ordered by a medical provider. In order to ensure accurate laboratory testing is done, a patient must have an order for lab tests from one of our medical providers in their chart, a written order from another medical provider's office, or obtain approval for requested lab work from a medical provider in the office prior to scheduling an appointment. We use ACL for our lab services; however a patient that does not wish to use ACL must request an alternate lab service prior to any lab work. The lab service may bill your insurance separately for any test we do not bill for in our office. The turnaround time on lab results can vary, however routine labs usually take 2-3 business days, while cultures and biopsies generally take 1-2 weeks to receive the results. After lab results have been received and reviewed by the medical provider one of our medical staff will call the patient to inform them of their results. In order for some tests to be performed, a return visit with a medical provider may be required.
Patient Forms
We understand that there are forms that may need to be completed by one of our staff and/our medical providers. These forms include, but are not limited to disability forms, Family Medical Leave forms, Attending Physician Forms, school forms, itemization of charges, etc. In order for our office to properly complete any forms on our patients' behalf we require the patient to complete all patient portions of any form and provide any information needed to assist the provider in completing the form prior to submitting the form to our office. Please allow 6 business days for our office to complete any forms.
Medical Records
In order to best serve our patients we recommend our patients request copies of their lab or test results when they are given the results by one of our staff members, or providers. A copy of a single test or a lab is no charge to our patients. Please be aware that in order to receive a copy of multiple pages of your medical records a completed release form must be submitted to our office. Records provided to other physicians are copied free of charge. Records provided to patients cost $10.00 for past two years and $25.00 for complete records.
Financial Responsibility
As a patient it is in your best interest to know and understand your insurance plan benefits and responsibility for any deductibles, co-insurance, or co-payment amounts prior to any visit. Please have your current insurance card with you at all times, as well as a photo ID. You are responsible to notify us of your insurance plan and to provide us the necessary information about your insurance policy. It is your responsibility to know your insurance company's patient responsibilities and procedures. Not all services are covered in all insurance contracts. If your insurance plan does not cover a service, or procedure, you are responsible for payment of these charges. To find out what your insurance plan covers and what your financial obligation may be, call the customer service or member services department of your insurance company (the phone numbers are on your insurance card). If you do not have any insurance coverage for the visit please notify us when you schedule the appointment and a time of service payment will be due at the time of visit. Resolution of any outstanding balance is expected prior to obtaining additional services from Lincoln Park Family Practice. Please refer to the Lincoln Park Financial Policy which is on our website, or at the front desk of the office for more information.
Preauthorization and Referral Guidelines
Some insurance plans may require preauthorization, or referrals for services and tests. It is your responsibility to know your insurance company's patient responsibilities and procedures. If proper insurance procedures are not followed, you may be liable for full payment of the bill. If your insurance company requires a referral and/or prior authorization you must contact our office at least 6 business days prior to seeing a specialist, or having any testing done. Please refer to the Lincoln Park Financial Policy for more information.
HIPAA Notice of Privacy Practices
Protecting the privacy of your health information of our patients is important. Within the Lincoln Park Family Physicians Notice of Privacy Practices binder we are pleased to tell you about a federal law that is designed to help protect the privacy of health information and explains our use of your medical or health information. The law is known as the HIPAA Privacy Rule. The Privacy Rule requires us to give you access and copies of our Notice of Privacy Practices. Prior to signing acknowledgment of the privacy rule you have a right to access, review, and request copies of Lincoln Park Family Physicians Notice of Privacy Practices.
Use and Disclosure Of Protected Health Information
In accordance with the Lincoln Park Family Physicians Notice of Privacy Practices, Lincoln Park Family Physicians S.C. may use and disclose protected health information about patients to carry out treatment, payment, and healthcare operations. Lincoln Park Family Physicians S.C. may call a patient's home or other designated location and leave a message on voicemail or in person in reference to any items that assist the practice in carrying out healthcare operations, such as appointment reminders, insurance items, collection calls, and any call pertaining to my clinical care, including laboratory results among others. Lincoln Park Family Physicians S.C. may mail to a patient's home or other designated location any items that assist the practice in carrying out healthcare operations, such as appointment reminder cards and patient statements as long as they are marked confidential. A patient may revoke their consent to disclose protected health information in writing except to the extent that the practice has already made disclosures in reliance with their prior consent and upon a patient revoking consent Lincoln Park Family Physicians S.C. may decline to provide treatment to the patient.


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Engineered for low resistance (N90 filter) and easy breathability.
Filter lasts 4 to 6 weeks if used 1 hour daily (for cardio-vascular activity).
"Large / Medium size contains 4 Pcs and Kids size contains 5 Pcs"


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Since the launch of the Redmi Note 3 in 2015, the Redmi Note has pretty much been bossing the mid-segment territory when it comes to smartphones. Among those whose challenges it has fought off are the likes of Motorola, Nokia and Asus. But the last year has seen its territory come under attack, initially from the likes of Realme and more recently from Samsung and its M series. And the latest to eye that mid-segment is Oppo. It is not as if Oppo has never had devices in the mid-segment, but they generally were relatively lower specced and followed the offline routine, commanding a premium for the brand. With the K1, however, Oppo has well and truly come to the mid-segment smartphone wars, with a phone that might still seem slightly (and we stress slightly) higher priced than some of its competitors, but which comes with a number of features that others do not. Yes, at Rs 16,990, the Oppo K1 might seem higher priced than the Redmi Note 6 Pro, which starts at Rs 13,990 but make no mistake: these are two devices that are vying for the same consumer, the one that wants to spend something in the vicinity of Rs 15,000. But which one should you go for? Read on to find out.
Table of Contents
Looks: If they matter, they are not Note-able
The Redmi Note 6 Pro has many gifts – hey, it is a best seller in its own right – but being drop-dead-gorgeous is not one of them. In fact, thanks to the efforts of the likes of Honor, Asus, and Nokia, its classic metal back and glass front are beginning to look almost like a pinstripe suit in a discotheque – quiet and classy, no doubt, but not quite in sync with the place. The Oppo K1, on the other hand, pays tribute to the new found fascination with gradient finishes and glass or glass-like backs, even though we really did not think that the dual camera unit on the back needed a golden tint. Then there is the front too where the water drop notch of the K1 is easier on the eye than the slightly more conventional one on the Note 6 Pro. As we said in our review, the K1's look is deeply divisive but there is no doubt that it turns heads (and picks up smudges by the tonne too in the process). Anyone wanting a phone with some flaunt value will go for the Oppo K1, as compared to the much quieter Note 6 Pro.
Winner: Oppo K1
Hardware: Dat chip, dat display, dat scanner…oh Mi, oh my!
The Oppo K1 does seem to hold the edge when it comes to hardware too. Its 6.41-inch full HD+ AMOLED display is one of the best we have seen in this price segment, and totally outclasses the 6.26-inch full HD+ display on the Note 6 Pro. The K1's dominance continues with the Snapdragon 660 chip that powers it, which is considered superior to the Snapdragon 636 on the Note 6 Pro. For the purpose of this review, we went with devices that had 4 GB of RAM and 64 GB storage but while both phones come with expandable storage, the K1 has a dedicated memory card slot while the Redmi Note 6 Pro needs to use a hybrid SIM card slot. The Redmi Note 6 Pro pulls back some ground in the camera zone with dual cameras on the back and front, but even there, we can see people looking more favorably at the 16 and 2 megapixel rear camera combination on the K1 as compared to the 12 and 5 one on the Note 6 Pro, and even when it comes to selfies, the 25 megapixel selfie snapper of the K1 provides a formidable challenge to the 20 and 2 megapixel selfie cameras of the Redmi Note 6 Pro. The Note 6 Pro, however, does come with a larger battery – 4000 mAh as against 3600 mAh – but it has a rear fingerprint sensor as compared to the in screen fingerprint scanner on the K1. If specs were all that counted, this would not be a battle, it would be a massacre.
Winner: Oppo K1
Software: Mi UI is better than yours!
But after conceding ground on the design and hardware front, the Redmi Note 6 Pro gets right back into the swing of things on the software side. Both devices come with Android 8.1 out of the box, but when it comes to the UI running on top of it, we think MIUI 10 is comfortably ahead of Color OS 5.2 on the K1 (minus the ads). It is not as if Color OS is bad – far from it, it, in fact, comes with a number of features. However, it is also a lot more cluttered and not quite as smooth and intuitive as Xiaomi's own interface. And this difference becomes between the two becomes very significant the more you use the phone. Xiaomi has also implemented gestures far better than Oppo has. This is as big a win for the Redmi Note 6 Pro as the first two rounds were for the K1.
Winner: Redmi Note 6 Pro
Cameras: It ain't just about megapixels, you know
And we suspect it is Xiaomi's software edge that gives it the edge in the camera department over the Oppo K1. This is a bit of a surprise when you consider that the K1 actually has better rear cameras on paper – 16 megapixel (f/1.75) and 2 megapixel – against the Note 6 Pro, which has a 12 megapixel (f/1.9) and 5-megapixel combination. However, when it came to photography, we saw the Redmi Note 6 Pro being a far more consistent performer. Yes, at its best, the K1 comfortably was the better camera, but it often went wrong as well, while the Note 6 Pro pretty much stuck to a largely decent level. If we really tried with the Oppo K1, we would get better results, but the Note 6 Pro was the more reliable "pick up and point and shoot." This difference was evident in the selfie camera department where the K1 delivered better results when you let the beauty effects loose, but the Note 6 Pro consistently gave us more realistic color and detail. Both phones claim to use a fair deal of AI in delivering their results, but we honestly felt that Xiaomi had managed to do a better job here The Note 6 Pro's camera app was also easier to use and we particular felt it handled Portrait Mode better than the K1, offering more studio lighting options, and more bokeh pattern options, although selfie lovers will love the K1's AR sticker collection! The K1 does score in delivering 4K video but in overall quality and consistency, we think the Redmi Note 6 Pro's cameras just win this round. Mind you, we think Oppo is just a software tweak or two away from evening up and even winning this round.
Winner: Redmi Note 6 Pro
Gaming and multimedia: Battle of the Snapdragons, part 1
If the software seemingly gave the Redmi Note 6 Pro the camera round, the hardware of the Oppo K1 gives it the clear edge when it comes to gaming and multimedia. Yes, the Qualcomm Snapdragon 636 is a very good performer and especially able in power management, but put it into the gaming ring and it comes a clear second to the Snapdragon 660. We had fewer frame rate drops and lags while playing games like the Asphalt series and of course, PUBG. The difference in performance is however not that noticeable when playing less hectic and graphic rich titles like Alto's Odyssey or even the likes of Subway Surfer. However, the AMOLED display with the drop on the K1 delivers a much better viewing experience than what we got on the Redmi Note 6 Pro. In terms of sound, there was not much to separate the two devices – the K1 seemed to have slightly better sound at times (in terms of richness), but that could be a matter of opinion. If you are a gaming and film lover, then the K1's display and processor win this one for it!
Winner: Oppo K1
General performance: Battle of the Snapdragons, part 2
It might get outclassed in the gaming and multimedia zone by the Snapdragon 660, but in most routine tasks, the Snapdragon 636 easily matches it. Whether it was running multiple applications or having a dozen tabs open in Chrome, neither phone broke into a sweat (neither heated up either). Face ID on both devices worked smoothly enough, but we felt that even though the in display fingerprint scanner of the K1 might be more "modern," in terms of sheer speed and reliability, it was well behind the good old rear scanner on the Redmi Note 6 Pro. Another department in which the Note 6 Pro outpaces the K1 is battery life – the 4000 mAh battery comfortably gets us a day and a half of use, while the K1's 3600 mAh one has to be used carefully to deliver something similar. We suspect that there is some of the 636's power management magic at play here as well. Call quality on both devices was similar – good enough rather than exceptionally good. We think the Redmi Note Pro did seem to work slightly better in the call department, but the difference is very small. We think the battery and the speedier fingerprint scanner narrowly claim this one for the Redmi Note 6 Pro.
Winner: Redmi Note 6 Pro
Value for money: Forget the money, show me the specs!
This is where it gets interesting. The Redmi Note 6 Pro is available for Rs 13,999 for the 4 GB/ 64 GB version, while the Oppo K1 charges Rs 16,990 for a similar variant. That said, the K1 definitely brings more to the party for the extra bucks it charges – the AMOLED display, the processor, the in-display fingerprint scanner and the water drop notch. Yes, it might seem more expensive as compared to the Redmi Note 6 Pro, but speaking purely from the perspective of what it offers at its price, we think the Oppo K1 actually pips the Redmi Note 6 Pro here – it has been a while since someone did that to a Xiaomi phone.
Winner: Oppo K1
Final decision: One of the K or Six of the other Note?
So which one do you go for at the end of it all? The answer pretty much lies in the headline of this review. Those wanting a phone to flaunt will undoubtedly prefer the Oppo K1, notwithstanding its higher price. For the phone brings more to the design and feature table than the Redmi Note 6 Pro, which frankly looks staid in comparison on both fronts. Those who are seeking good old solid functionality will be more comforted by the Redmi Note 6 Pro, which ticks off the basics very ably – be it in terms of camera, battery or general performance. The difference between the two phones is in some ways best summed up by the fingerprint scanners – the one on the K1 is under the display and is definitely more high-tech than the rear fingerprint scanner on the Note 6 Pro, but it is ironically the latter that works better. If you are looking for a powerful phone that has high profile and modern features, the Oppo K1 is a terrific deal. But if what you are looking for is something that is more function than fun, and you are not willing to venture too far into budget land, then the Redmi Note 6 Pro still remains the favorite. It is a classic battle between fun, flaunt and function – those looking for something to show will go for the K1 while those wanting a phone that just works will opt for the Redmi Note 6 Pro.
Buy Oppo K1 on Flipkart
Buy Redmi Note 6 pro on Flipkart


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+ With a 95-90 loss to the Milwaukee Bucks, your Dallas Mavericks are now 26-31 on the season. Here's their next four games: at Memphis, at Brooklyn, at Houston, vs. Houston. It's probably time to table the playoff discussion. At this point, are they even going to be able to shave their .500 beards? Of their 16 games in March, only 3 are against non-playoff teams. That's why all this tanking talk is a bit premature, by the end of the month, I'm not sure anyone's going to be able to tell the difference.
+ If there's a positive to take out of this game, it's Dirk. We'll see how he responds on the second night of a back-to-back tomorrow, but that's two straight games where he's looked like the All-NBA player we all remember. This was his first 20/20 game since 2003! He was active, attacking the glass and hitting some of his customary one-legged fade-aways. At the very least, it will be fun to watch one of the greatest players of all-time get back to work over the rest of the season. Enjoy it while you can Mavs fans.
+ While Darren Collison had a decent 8 assist to 3 turnover ratio tonight, this game is exactly why I've pretty much given up on him. He just doesn't seem to have a great feel for the action, in terms of when to slow it down and run the offense to get the right guys shots. Dirk was 8/16 and Collison was 5/15 ... that should never happen. If you've got 100% Dirk on the floor, there's really no excuse for getting a bad shot in a half-court set, yet Collison sure seems to find himself taking a lot of them. He's also an inconsistent perimeter shooter and a sub-par defender. How many starting PG's in the NBA is Collison better than? That's an honest question.
+ If you enjoy small guards with questionable shot selection, than you were in paradise on Tuesday night. Milwaukee check-raised the Collison/James duo with Brandon Jennings and Monta Ellis. The Jennings/Ellis experiment really hasn't gone all that well, which isn't exactly the most shocking development in the world. If I was the Bucks, I would start JJ Redick tomorrow and stagger Jennings and Ellis minutes as much as possible. They desperately need Redick on the floor because the floor spacing for their starters is terrible. I'm really not surprised the Mavs got out to an 11-0 start because the Bucks had Jennings (iffy shooter), Ellis (terrible shooter) and Mbah A Moute (terrible shooter) on the perimeter.
+ Not exactly a showcase performance for Jennings, huh? I'd still take him over Ellis, who might have the worst shot selection in the NBA, but Jennings sure doesn't look like a guy you need to break the bank for in free agency. Watching Jennings and Collison go head-to-head really makes you appreciate Tony Parker, because speed isn't enough to be an efficient player in the NBA. Parker is just automatic on those floaters while the two PG's we watched tonight ... are not.
+ If Dallas had won the game, the story would have been the dominating rebounding performance from Elton Brand and Dirk. Those two looked like they got hooked up to a Hot Tub Time Machine tonight. Brand matched Dirk's 20/20 with a 12/14 night of his own. I'm kind of ambivalent about keeping a 33-year old on the downside of his career around long-term, but I guess I could live with Brand coming back next season on a minimum salary contract.
+Going in the opposite direction is Chris Kaman, who really doesn't look like he has a place on this team. The Mavs rotation at the 5 makes sense to me: Sarge James starts and provides a defensive presence, Brand is your all-around guy and Wright is someone you can bring off the bench for an instant offensive boost. Kaman might be useful to bang around with someone like Marc Gasol tomorrow, but for the most part, I think he's best used as a seat warmer going forward. Josh Bowe had some good thoughts on his role on the team today.
+I've been a huge Wright proponent for most of the season, and while he had his customary hyper-efficient offensive night (4-6 for 10 points in 11 minutes) on Tuesday, I can see why he exasperates Carlisle so much. The guy just cannot play solid individual defense. Whenever he's isolated, you can just tell he's hoping his man bails him out by passing. He let Mbah A Moute take him off the dribble and get an and-1 at the end of the first half. That's impressive. I don't feel like looking up his Synergy stats, but I don't imagine Mbah A Moute's 1-on-1 offense rates very highly.
+ Anthony Morrow played only 4 minutes tonight and looked pretty lost out there. I love his shooting, but he's a SG on a team with OJ Mayo and Vince Carter, so I don't know if they'll be able to find him minutes. Maybe he can take Jae Crowder's, but at some point, Dallas has to play their young players.
+ Looking back at it now, maybe they should have held on to Dahntay Jones. He's a guy you could have thrown on Ellis when he got hot in the fourth quarter; the Mavs don't really have perimeter stopper. Now, if a PG or a SG goes off, Marion is the only guy who might be able to slow them down and you really need his defense in the front-court. I just saw a replay of Monta's game-winning shot with less than a minute left; he shot over Collison like he was a chair. Ugh.


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[Rory Maguire, Tom Buckley, Aaron Ross, Sanya Richards, Thomas Marin, Lieutenant Dan McCarvill. Photo by JACKIE SNOW/PMc]
We'd like to take a minute to bring your attention to those less fortunate this season. On Tuesday, the NY Giants' Aaron Ross and Olympian Sanya Richards joined the Daily News and City Harvest at the Engine 26 Firehouse as part of the News' 26th Annual Food Drive, traditionally the city's biggest food drive, which is aiming to top last year's record donation of 800,000 pounds of food. This year, the need is compounded by the bad economy and a food shortage that's depleting food pantries around the city. From today to Jan. 9, those with the means are being urged to drop off food cans at any city firehouse, police station, Modell's Sporting Goods store or The News' lobby at 450 W. 33rd St., near 10th Ave.


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The Vishwa Hindu Parishad on Saturday demanded that the University of Hyderabad, which was at the centre of controversy earlier this year with the suicide of Dalit research scholar Rohith Vemula, should suspend the faculty members indulging in "anti-national activities".
It also demanded eviction of those students who live in the hostels on campus in an unauthorized manner.
"We demand strict action against some faculty members who indulge in anti-national activities. We also seek suspension of students who take out rallies supporting anti-national elements and terrorists. Bajrang Dal will undertake Chalo Hyderabad University programme on July 28 to protest anit-national activities in the varsity," Telangana VHP President M Ramaraju said.
Reacting to his statement, Joint Action Committee for Social Justice (University of Hyderabad) demanded that varsity administration should ensure the safety of students.
"The Students Union of UoH strongly condemns the statement of the president of VHP (Telangana) who threatened that the Bajrang Dal would enter the university to nab Amol Singh on July 28. The UoH Students Union will not allow any such move. We demand the university administration ensure the safety of Amol Singh (who was involved in fracas with ABVP students last week). The right-wing bigots have no place in our university," the JAC said in a statement.
Ramaraju said his organisation had not named any particular person, but would take "action" if University Authorities failed to take necessary steps.


text: Mind-blowing!!!! Just when I think I have the world figured out, I find this sane anomaly on MSNBC, a network with 17 viewers, all so far left that Karl Marx worships THEM. Enter Joe Scarborough, a former Florida Republican congressman who appears to be the one that Fox let get away. On purpose I don't watch MSNBC. I have that channel blocked on my remote, lest I accidentally wind up there and see Rachel Maddow, requiring an immediate Clorox eyeball irrigation. With not one, but two American flags flying proudly over his shoulder, just to piss off MSNBC's 17 Bolshevist viewers, "Say-it-ain't-so" Joe regularly rips his commie guests a new exhaust port. So, are the MSNBC hiring authorities schizophrenic, or is Joe just a straight man for the MSNBC Marxist du jour? I don't know, but it's refreshing. At my age, to realize that I do not, in fact, have the whole world figured out is a motivator to go on another day, to see what other surprises there are. Enjoy a couple clips of Joe Scarborough, a fish out of water if I've ever saw one…..


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I am documenting my Whole 30 journey to help me see how far I've come and to keep me inspired through the whole process. I'm looking forward to the transformation in how I approach food, cook with it, and enjoy it. Read why taking on this challenging dietary adventure is so important to me HERE.
{Day 1}
Monday, February 2nd:
Well, I worked at home today because of the stupid snow storm Linus. I had some extra flexibility as I was able to cook part of my lunch at lunch time, and not just reheat it then. I felt full throughout the day as I ate well and drank a lot of decaffeinated Lady Grey tea with lemon. I wanted a cookie at the end of the day.
A crustless quiche made with sauteed mushrooms and caramelized onions. I added Franks Red Hot on top. And a few strawberries.
I prepped this Sunday night by cooking the mushrooms and onions, separately. I then beat 16 eggs in the morning and mixed the chilled mushrooms and onions into that. I put all of that in a pie plate that I generously coated with olive oil. Baked for 65 minutes at 350 degrees, cut 6 slices.
A big salad with sauteed pork seasoned with Adobo. I used 1/2 a romaine heart, sprouts, about 2″ of English cucumber that I chopped up, little bit of broccoli, 1/2 of a tomato, and a few radishes I sliced very thinly.
I made the dressing with the juice from half a lemon, 1 heaping tablespoon of organic stone ground mustard, a generous pinch of cumin, champagne vinegar, and extra virgin olive oil. I made made enough for 3 salads.
Thai pork burgers with roasted portobello mushrooms 'buns' with roasted broccoli.
I added some green curry paste to the 1lb of pork, and made 3 patties. I used 2 for our dinner and saved the other for Day 2 breakfast. I sprayed a bit of olive oil (using my Misto Olive Oil Sprayer) on the mushrooms and placed them under the broiler with the broccoli, which I also sprayed. I chopped up some cilantro and mixed it into 1/2 an avocado and put that on the cooked burgers. I sprinkled some Toasted Sesame Ginger spice blend and then squeezed some lemon over the broccoli.
The flavors were good but I don't like to actually eat burgers portobelo buns… too messy!
{Day 2 }
Tuesday, February 3rd:
The day was a piece of cake. Honestly. I didn't have any real cravings so yay! I felt great. Making breakfast is a pain as we juggle so much in the morning but worth it as it done with by when we leave for work.
Roasted butternut squash with fried eggs and bit of leftover 'sausage'.
I just used the rest of the pork that we didn't use at dinner as our meat for breakfast. I hope to make my own breakfast sausage one day.
I had a big salad with leftover mushroom and caramelized onion quiche and a kiwi.
I love eating salads but I always stay so hungry afterwards, unless it is a monster salad like this one. I was hungry for a while afterwards but then it settled down for a bit.
Organic Spouted Mixed nuts.
My day started to get crazy and I was running around so I needed a little something. I ran down to the continence store in our office building and found they had a lot of Whole 30 compliant snacks. Woohoo!! These were really good, I could have had the whole bag easily but I had half.
Turkey tenderloin with peppers and roasted red potatoes. Served with mustard.
I cooked 2 turkey tenderloins on a bed of peppers and on a separate baking sheet I cooked the potatoes. I seasoned everything with some olive oil, Goya Adobo, chili powder, and pepper. I saved half of the potatoes and a tenderloin for lunch the next day.
{Day 3}
Wednesday, February 4th:
The last bit of the mushroom and caramelized onion quiche with a ton of roasted butternut squash.
ugh I literally shoveled this into my mouth. I was rushing to get to the dentist and has about .2 seconds to eat before leaving the house at 6.30am to get to the dentist for 7am. Def not the ideal way to eat.
Morning Snackish
Fruit- pineapple, blueberries, strawberries, honeydew melon
We had a breakfast presentation at work so I grabbed some fruit. It helped me not reach for muffins and pastries. Plus it already had been 3 hours since I had eaten and I figured a bit of fruit would help carry me over to get to lunch, still 2.5 hours away.
Leftover turkey tenderloin with roasted red potatoes with roasted broccoli and portobello mushrooms.
We had the Patriot's parade go by my office so I stood at the window eating my lunch while I watched. Not ideal (duh!) , but at least it wasn't while sitting at my desk scrolling through pinterest. #progress?
Steak with steam carrots, organic spinach (Trader Joe's), and some mango.
We hadn't had steak in a while so it was so good to have some. It's usually a summertime thing for us so it was nice to feel a bit of summer in the dead of a New England winter.
So far so good. I've completed 3 days out of 30 and it feels good to be (slowly) accomplishing something. I feel the same so I'm glad that I don't feel that sugar withdrawal that I read could happen. Maybe it will hit soon, but ultimately, I think this process will be worth it in the end.
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The Turba Philosophorum
(about 900 AD)
The Epistle of Arisleus, prefixed to the Words of the Sages, concerning the Purport of this Book, for the Benefit of Posterity, and the same being as here follows:-
Arisleus, begotten of Pythagoras, a disciple of the disciples by the grace of thrice great Hermes, learning from the seat of knowledge, unto all who come after wisheth health and mercy. I testify that my master, Pythagoras, the Italian, master of the wise and chief of the Prophets, had a greater gift of God and of Wisdom than was granted to any one after Hermes. Therefore he had a mind to assemble his disciples, who were now greatly increased, and had been constituted the chief persons throughout all regions for the discussion of this most precious Art, that their words might be a foundation for posterity. He then commanded Iximidrus, of highest council, to be the first speaker, who said:-
Part 1: First Dictum to Fifteenth Dictum
Part 2: Sixteenth Dictum to Thirtieth Dictum
Part 3: Thirty-First Dictum to Forty-Fifth Dictum
Part 4: Forty-Sixth Dictum to Sixtieth Dictum
Part 5: Sixty-First Dictum to Seventy-Second Dictum


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Episode 18 – "Little Deaths" With David Doub
Show Notes: On this episode I talk to Little Deaths creator and Texas transplant – David Doub. David is the founder of Dusk Comics and is a member of Shonuff Studios, a comic and art production company. His numerous publications include Dusk, Miss Tilney, Forever, Mystery Masque, and the upcoming Little Deaths. According to the… Continue reading Episode 18 – "Little Deaths" With David Doub


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Six Pieces for Beginning Steel Band$100.00 Select options
This series was commissioned specifically to provide quality steel band music for beginning steel bands. The six pieces in this collection represent a variety of styles, composers and difficulty and can serve as an entire semester's repertoire.
Pan Funk$35.00 Select options
This is a deep funky tune with a bit of a rock vibe.
Pa Bailar$20.00 Select options
Pa Bailar is a beginning level Cha-Cha written by composer, performer and educator Jeff Narell.
Catch Me$20.00 Select options
This lively calypso packs a punch! Through great voicing and effective stops, this danceable melody will please your audience.
Hope$20.00 Select options
Hope, written by composer, performer and educator Jeff Narell, weaves nicely between reggae and soca.
Not a Care$35.00 Select options
The melody is nice, easy and carefree.
Trinidad$25.00 Select options
Trinidad is a slow tempo, easy groove that will introduce the typical rhythmic feel of "old-time" Calypso, a variation using the "two drop" Calypso feel and straight ahead Soca.
Six Duets$75.00 Select options
Here are six duets for Tenor and Double Seconds by Malika Coletta. There is one beginner level piece and five that range from easy intermediate to intermediate. The styles include two Calypsos, Bossa Nova, Pop, classical and a lullaby. Add them to any program for a great contrast. Sold in a package or individually. Please see individual pieces for audio samples.
Floating Serenade$20.00 Select options
Floating Serenade introduces students to classical music on pan.
Four Trios$30.00 Select options
From Tchaikovsky's collection of piano music for children, these simple trios are ideal for the beginner's first foray into chamber ensemble playing.


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U.S. Code of Federal Regulations
Regulations most recently checked for updates: Sep 29, 2023
(a) A Fund-financed remedial action undertaken pursuant to CERCLA section 104(a) cannot proceed unless a state provides its applicable required assurances. The assurances must be provided by the state prior to the initiation of remedial action pursuant to a Superfund state contract for EPA-lead (or political subdivision-lead) remedial action or pursuant to a cooperative agreement for a state-lead remedial action. The SMOA may not be used for this purpose. Federally recognized Indian tribes are not required to provide CERCLA section 104(c)(3) assurances for Fund-financed response actions. Further requirements pertaining to state, political subdivision, and federally recognized Indian tribe involvement in CERCLA response are found in 40 CFR part 35, subpart O.
(b)(1) The state is not required to share in the cost of state- or EPA-lead Fund-financed removal actions (including remedial planning activities associated with remedial actions) conducted pursuant to CERCLA section 104 unless the facility was operated by the state or a political subdivision thereof at the time of disposal of hazardous substances therein and a remedial action is ultimately undertaken at the site. Such remedial planning activities include, but are not limited to, remedial investigations (RIs), feasibility studies (FSs), and remedial design (RD). States shall be required to share 50 percent, or greater, in the cost of all Fund-financed response actions if the facility was publicly operated at the time of the disposal of hazardous substances. For other facilities, except federal facilities, the state shall be required to share 10 percent of the cost of the remedial action.
(2) CERCLA section 104(c)(5) provides that EPA shall grant a state credit for reasonable, documented, direct, out-of-pocket, non-federal expenditures subject to the limitations specified in CERCLA section 104(c)(5). For a state to apply credit toward its cost share, it must enter into a cooperative agreement or Superfund state contract. The state must submit as soon as possible, but no later than at the time CERCLA section 104 assurances are provided for a remedial action, its accounting of eligible credit expenditures for EPA verification. Additional credit requirements are contained in 40 CFR part 35, subpart O.
(3) Credit may be applied to a state's future cost share requirements at NPL sites for response expenditures or obligations incurred by the state or a political subdivision from January 1, 1978 to December 11, 1980, and for the remedial action expenditures incurred only by the state after October 17, 1986.
(4) Credit that exceeds the required cost share at the site for which the credit is granted may be transferred to another site to offset a state's required remedial action cost share.
(c)(1) Prior to a Fund-financed remedial action, the state must also provide its assurance in accordance with CERCLA section 104(c)(3)(A) to assume responsibility for operation and maintenance of implemented remedial actions for the expected life of such actions. In addition, when appropriate, as part of the O&M assurance, the state must assure that any institutional controls implemented as part of the remedial action at a site are in place, reliable, and will remain in place after the initiation of O&M. The state and EPA shall consult on a plan for operation and maintenance prior to the initiation of a remedial action.
(2) After a joint EPA/State inspection of the implemented Fund-financed remedial action under § 300.515(g), EPA may share, for any extension period established in § 300.435(f)(2), in the cost of the operation of the remedy to ensure that the remedy is operational and functional. In the case of restoration of ground or surface water, EPA shall share in the cost of the State's operation of ground- or surface-water restoration remedial actions as specified in § 300.435(f)(3).
(d) In accordance with CERCLA sections 104 (c)(3)(B) and 121(d)(3), if the remedial action requires off-site storage, destruction, treatment, or disposal, the state must provide its assurance before the remedial action begins on the availability of a hazardous waste disposal facility that is in compliance with CERCLA section 121(d)(3) and is acceptable to EPA.
(e)(1) In accordance with CERCLA section 104(c)(9), EPA shall not provide any remedial action pursuant to CERCLA section 104 until the state in which the release occurs enters into a cooperative agreement or Superfund state contract with EPA providing assurances deemed adequate by EPA that the state will assure the availability of hazardous waste treatment or disposal facilities which:
(i) Have adequate capacity for the destruction, treatment, or secure disposition of all hazardous wastes that are reasonably expected to be generated within the state during the 20-year period following the date of such cooperative agreement or Superfund state contract and to be destroyed, treated, or disposed;
(ii) Are within the state, or outside the state in accordance with an interstate agreement or regional agreement or authority;
(iii) Are acceptable to EPA; and
(iv) Are in compliance with the requirements of Subtitle C of the Solid Waste Disposal Act.
(2) This rule does not address whether or not Indian tribes are states for purposes of this paragraph (e).
(f) EPA may determine that an interest in real property must be acquired in order to conduct a response action. However, as provided in CERCLA section 104(j)(2), EPA may acquire an interest in real estate in order to conduct a remedial action only if the State in which the interest to be acquired is located provides assurances, through a contract, cooperative agreement or otherwise, that the State will accept transfer of the interest upon completion of the remedial action. For purposes of this paragraph, "completion of the remedial action" is the point at which operation and maintenance (O&M) measures would be initiated pursuant to § 300.435(f). The State may accept a transfer of interest at an earlier point in time if agreed upon in writing by the State and EPA. Indian tribe assurances are to be provided as set out at 40 CFR part 35, subpart O, § 35.6110(b)(2).


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Friday, December 16, 2011
Photo Friday
5 comments:
- michelle croweDecember 16, 2011 at 10:01 AM
Fun! YOu guys look great! Smiles all around! xoxoReplyDelete
Love Cora's adorable hat!ReplyDelete
love the pix of Miss Cora Bean gazing at her daddy to cute! have a wonderful holiday! smilesReplyDelete
cuteness overload! Miss Cora is just darling in her knit hat!ReplyDelete
It looks like Cora is enjoying her first Christmas season!ReplyDelete
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The Middle East is a vast and fascinating area of the world, and if you hope to study abroad in the Middle East, the first thing you will have to do is pick a destination. One that you may want to consider for your adventure is Egypt. In fact, some people would say that it is even the best place in the world for study abroad programs.
Study Abroad Programs in Egypt
There are lots of things that you can study in Egypt that may fit in with your current degree. Things such as international relations, Arabic, Egyptian history, and so on, are all courses that are respected all over the world. Do make sure that your university is properly accredited however. Consider, for instance, the Arava Institute of Environmental Studies, where you can take part in research and classes on the environment. Some of their most popular courses include sustainable development, water management, and environmental law.
You could also consider the American University in Cairo, which is, unsurprisingly, a popular study abroad location. Here, you can study undergraduate programs in areas such as Middle East studies, computer engineering, Egyptology, and accounting to name but a few. Alternatively, there Assiut University just south of Cairo. This university offers both graduate and undergraduate programs in technology, science, and art. It also has a library with some 4,000 reference books. Furthermore, they have built an Olympic Village with a swimming compound and indoor arena.
Transportation in Egypt
If you are in Egypt, you will need to know how to get around. Some things of interest include:
- That there are 5,000 miles of railroad to explore. In fact, Egyptian Railways is the oldest company of its kind on the continent, and rail travel is convenient and fast.
- Ferries travel across the Nile River, enabling you to visit both Egypt and neighboring countries.
- Bus travel is also available, although not overly comfortable. Expect crowded buses, but it is a very cool experience to tick off your bucket list.
- Taxis are available just about everywhere and quite affordable. Make sure the meter works, however, or the driver might try to rip you off.
- If you have a driver's license, you can consider hiring a car. But be careful of the traffic!
Some Locations to Visit
If you do choose this country as your destination, do not miss the opportunity to visit the Valley of the Kings. This wonder of human engineering and site of tremendous historical importance is simply not to be missed. Do also visit Abu Simbel if you can, where you can find two carved temples inside a mountain, done under the direction of Pharaoh Ramses II. The reality is that, no matter where you go in Egypt, you will be able to experience history, culture, and fantastic architecture as well.
Other spots that are not to be missed include:
- The Great Sphinx of Giza, one of mankind's oldest structures.
- Saqqara, the City of the Dead, which is an ancient burial ground and home to the oldest step pyramid.
- Siwa Oasis, a 50 mile long stretch of water.
- Aswan, Egypt's third largest city with fantastic markets and amazing traditional musical performances at night.
- The Egyptian Museum in Cairo where all things Egypt can be seen.


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Women's Rowing Varsity Four Takes Home Gold at Dad Vail Regatta
Team Wins Margaret McNiff Trophy
For Second Time in Program History
PHILADELPHIA, Pa. – To end the 2018 Dad Vail Regatta, No. 2 Florida Tech took home the Margaret McNiff Trophy for the second time in program history, first in 36 years since 1982. The Panthers also took home bronze in the JV4 Final and placed fifth in the Women's Pair Final.
After a dominate Day 1 start in both the Time Trial and Semifinal events, Leigh-Riane Amsterdam and Graysen Pensch took to the Schuylkill for today's Women's Pair Final and finished fifth with a course time of 8:25.054 against Grand Valley, Pittsburgh, SSC rival Nova Southeastern, and Brock.
Working their way through 27 entries to qualify for this afternoon's JV4 Final, Summer Rhodes, Shaula Rey, Emily Hall, Ally McCarron, and Taylor Greene corralled the bronze in what seemed to be a fairly tight race at the finish. The shell ended the course with a time of 7:34.577 and finished only 4.2 seconds off first place, Bowdoin.
"Having all three crews qualify for Finals today was great to see considering the fact that we do not normally get to race in some of those events", said assistant coach Tim Desrosiers.
Conquering the gold for the first time in 36 years, the Varsity Four Heavy Weight shell of Taylor Stoni, Natalia Arasa Bonavila, Federica Pala, Theresa Gadilhe, and Irina Djurovic took home the gilded trophy for Florida Tech after it crossed the finish line with a time of 7:09.821, overlapping the Bowdoin boat by three seconds. During the race, the Panthers also powered past the NCAA DI crews of Drexel, Boston University, University of Massachusets-Lowell, and Lafayette.
The Margaret McNiff Trophy is also a first for head coach Adam Thorstad and Desrosiers since their tenures began back in 2006 and 2014.
When asked about the V4 Heavy Weight's performance, Desrosiers said, "I'm very proud of the adaptability and resilience the women have shown this year, an am glad to see that their hard work paid off."
The Panthers will now prepare for the NCAA DII Championships set to begin on Friday, May 25-27, 2018. The Championships will take place in Sarasota, Fla., at Nathan Benderson Park, where the Crimson and Gray were crowned 2018 SSC Champions for the second consecutive year.
For more info, please visit FloridaTechSports.com.