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Lovable pup needs home...and the Treasure Valley responds
NAMPA, Idaho (KBOI) - Magnum means the world to Brent Witten. To lose him after all he has been through the past few months, would be devastating.
In December, Brent was at a restaurant and collapsed. He spent weeks in ICU and was on life support.
Brent's daughter, Laura Witten, is watching Magnum now, but with her father in rehab, her mother's recent death, and several kids of her own, she just doesn't feel she can give him the home he deserves.
"He (Magnum) can sense when you are down," Laura said. "He will come up to me when I am having a rough day and he will nudge me and try to cheer me up, almost like he is saying 'I am here.'"
Doctors think it will take about eight months for Brent to regain his mobility. Until then, Magnum needs a foster home.
Doctors don't know if it was a seizure or a stroke, but the fall left him a temporary quadriplegic. His ex-wife agreed to watch Magnum while Brent went through rehab, but she died of cancer last month.
Now there is no one who can care for Magnum, but Brent would be heartbroken if he had to send him to the pound. So, he is sending out a cry for help.
"I am looking for someone to take care of him until I can get back on my feet. He does have to be an indoor/outdoor dog because that is what he is accustomed to. It there are children, that is awesome because he loves kids," Brent said.
Well, the community responded. Dozens of people have called the newsroom wanting to adopt Magnum. We relayed the calls to Laura who says she have been overwhelmed with the generosity shown by people in the Treasure Valley. People have even called from as far away as Washington and Canada wanting to adopt the dog.
Laura and Brent are now in the process of interviewing everyone who called who lives nearby to find the right match for Magnum. Laura has interviewed six families so far and will be taking with more throughout the week.


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Companies that focus on servicing Information Technology (IT) related equipment, in particular, are turning towards SLM to address the increasingly challenging IT Services market. Three things are clear about servicing IT assets in the current climate:
The combination of these three factors means that leading service organizations must continue to aggressively adopt better service practices in order to prosper in a challenging market.
This paper provides insight gained from recent conversations with some leading service companies to discover how SLM principals are being used to combat the increasing complexity, growing competition and shrinking profit margins in the IT Services Industry.
To learn more, simply fill out the form!
To learn more, please fill out the form below.
All fields are required.

subset: commoncrawl


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I am here to ask about Matthew 10:22. Jesus is talking to his disciples and tells them that all men will hate them, but, "he who stands firm to the end will be saved." This is confusing to me because it sounds like their salvation is depending on them standing firm instead of depending on God keeping them. With the help of your teachings I have come to believe that we stay saved once we have been born again. But this verse is messing with my head because I don't think Jesus is talking about the Tribulation here. Please help…. again!
In Matt. 10 Jesus was preparing the disciples for their first missionary journey in Israel. While giving His instructions, He expanded them to include all the time until the 2nd Coming (Matt. 10:23). The phrase "He who stands firm to the end will be saved" was repeated in Matt. 24:13, and is an indication that Jesus wasn't addressing the Church in Matt. 24-25. He was referring to tribulation believers who will not receive the blessing of Eternal Security, which is reserved only for the Church.
As the parable of the 10 virgins (Matt. 25:1-13) tells us, at the Second Coming some tribulation survivors who had been believers will be excluded from the Kingdom due to their lapse of faith. This lapse is symbolized by the fact that they ran out of oil while waiting, meaning the Holy Spirit had left them. The Holy Spirit was sealed within us from the moment of our belief (Ephes. 1:13-14) as a deposit guaranteeing our inheritance. He can't leave us.


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Pool Party Clipart, Cute Summer Boy clipart (CG028)/ for Personal and Commercial Use /Scrapbooking/ INSTANT DOWNLOAD
This is a digital file
Item details
Pool Party Clipart, Cute Summer Boy clipart includes 21 cute clipart + 1 background.
Graphics are PERFECT for the Scrapbooking, Cards Design, Stickers, Paper Crafts, Web Design, T-shirt Design...More and more! Whatever your want!
‧This is a digital download products
‧Saved in PNG format (individual PNG with transparent backgrounds) at High Resolution 300 dpi (each graphics high approximate 5" - 10")
‧ 1 Background at JPG at High Resolution 300 dpi(approximate12" X 12" , 3600px X 3600px)
‧Watermark will not be on digital images purchased
These graphics are extremely easy to edit in your favorite image editing software.
You can print it directly very easy, open the image file by your image viewer or editor program, and click "PRINT"!
Please read the shop announcement and shop policy before your purchase.
[Instant Download]
Upon payment confirmed, you will receive a DOWNLOAD LINK to retrieve your new files, the links will be sent to the email associated with you Etsy account. Please check your inbox and spam folder too.
You can also access the download page by going to your Etsy account > purchases > view receipt > and clicking Download Button.
Please note you will not receive any PRINTED products or any products in the mail. If you pay by Paypal eCheck your download link will be ready once your payment has cleared.
Due to the nature of the product refund is not available
The graphic files are compress in ZIP file for the convenience of download.
In Windows XP or newer and Mac OS X,you can unzip it by double-click.
© CeliaLauDesigns
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Digital downloads
We only accept PayPaL
Returns & exchanges
- Custom or personalized orders
- Perishable products (like food or flowers)
- Digital downloads
- Intimate items (for health/hygiene reasons)
If you receive a damaged file, I will gladly send a new one or in another format.
Additional policies
"Celia Lau Designs" products are designed for small or home based business, or personal use. If you want to use them for mass production (500 copies or more), you must contact me to purchase MASS COMMERCIAL LICENSE.
When using my graphics for any project that is not just for personal use, credit must always be given to Celia Lau Designs. You have to add my shop name and a link with the product you using some of my clip art. Mentioning of my shop ("Images by Celia Lau Designs on Etsy" and a clickable link if its in digital) in anywhere the art is displayed. This must be legible and apparent. Giving credit in a caption or in the product description are both great ways to give credit.
YOU CAN and YOU CANNOT
- You CANNOT sell our graphics as is and claim as your own. All copyrights remain with "Celia Lau Designs"
-You CANNOT share or redistribute any of "Celia Lau Designs" products original files.
-You CAN use "Celia Lau Designs" products for scrapbooking projects(either printed or digital), invitations, cards, business cards, stationary, stickers etc..., the files must be personalized for your customer and sold as printed or flattened ( JPG or PDF) files.
-You Can use "Celia Lau Designs" products as educational material for projects personal or commercial use, delivered in flattened format ( JPG or PDF ) so that can not be extracted.
-You CANNOT use "Celia Lau Designs" products to sell or share Digital Scrapbook Kits,Scrapbook Element Kits, Digital Paper, Backgrounds or something similar.
-You CANNOT use "Celia Lau Designs" products to sell files in SVG or other cutting files.
-You CANNOT use "Celia Lau Designs" products on any print on demand sites.
• You can use our products personally or commercially(Small Business). For commercial use , you can sell only with File Type / Extension for machines embroidery and mentioning my shop ("Images by Celia Lau Designs on Etsy" and a clickable link if its in digital).
• You MAY NOT include any of our original files in your download.
• All digital embroidery graphics/designs you sold to a third party must be for PERSONAL USE (Your customers cannot resell your products).
• Files must be in a flattened format (JPEG or PDF file with no layers). Individual images from "Celia Lau Designs" must not be extractable.
• The graphics need to be used as part of your own design/composition and cannot be sold as they are.
• You cannot sell these graphics using them to create template printables or as blank designs for others to personalize or customize.
• All digital products sold to a third party must be for PERSONAL USE only. (Your customers cannot resell your products).
• You can use our products commercially as a materials for web designs.
• You may not use the graphic as is as LOGO by itself.
• For Website/ Blog templates, banners, headers, footers, buttons, store fronts only if the design is flattened 72 dpi absolutely cannot be extractable.
• You can print up to 200 yards and you must purchase our MASS PRODUCTION license, please contact us by convo.
• You can use our cliparts for personal or commercial use, you must credit us with a link.


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Command Centre
Fully configurable to suit the unique access control needs of your site, Command Centre allows you t…
Knowledge is power. Use Command Centre's comprehensive range of reporting options to stay informed and make business decisions efficiently.
Command Centre gives you a real-time site wide view that allows you to monitor events and access custom reports whenever you need to.
Use system division to split a site into divisions and sub-divisions to assist with alarm or site monitoring. With a limitless number of workstations, operators subject to system division are assigned privileges to carry out authorized functions and view content defined for their role.
This is particularly suited to:
Site plans are graphical representations of a site which show the real-time status of remote field devices. Site plans display visually rich, configurable elements such as fence lines and buildings with alarms. Features include:


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Daniel Pearl Foundation Announces 11th Annual Daniel Pearl World Music Days
Global Initiative to Spread "Harmony for Humanity" Runs October 1-31
Sep 25, 2012, 02:16 ET
LOS ANGELES, Sept. 25, 2012 /PRNewswire/ -- The 11th Annual Daniel Pearl World Music Days will take place this October 1-31. During this month-long initiative, musicians and artists from around the globe will be calling for tolerance and a commitment to our common humanity. Musicians of all genres are invited to participate in this global program, sponsored by the Daniel Pearl Foundation, by simply making a dedication to "Harmony for Humanity" from the stage or in a printed program. Artists register their performances at www.danielpearlmusicdays.org where they create an Artist Profile page with information, photos and links to their designated websites.
This year's initiative marks the 10th anniversary of World Music Days, linking and empowering audiences worldwide in a call for fellowship and unity across cultural divides. In 2011, there were more than 2,000 events in 83 countries, contributing to a total of nearly 10,000 performances worldwide since 2002. Sir Elton John is a member of the Honorary Committee along with Barbra Streisand, Yo-Yo Ma, Herbie Hancock and Itzhak Perlman, among other distinguished musicians.
The inspiration for World Music Days comes from journalist and musician Daniel Pearl, the former Wall Street Journal South Asia Bureau Chief who was kidnapped and murdered by terrorists in Pakistan shortly after 9/11. Danny had used his pen and violin to connect people and spread friendship through journalism and music wherever he traveled. Since October 2002, musicians have rallied annually during Danny's birthday month to commemorate his life's work and use music to unite people around their common humanity.
"World Music Days perfectly counters the flames that are currently raging around our planet," said Judea Pearl. "Join the spirit of our son in ringing the world with a call for sanity and humanity." Danny's mother Ruth called on musicians "to use the power of music to transcend differences and inspire unity" by taking part in the global concerts "to empower their audiences with a commitment toward peace and harmony. If everyone joins in working for a better world, it will come to be," she said.
"World Music Days promotes the goals of the Daniel Pearl Foundation to bridge cultural divides in the spirit of Danny's love for music and commitment to dialogue," said Narda Zacchino, executive director of the foundation. "We call on musicians to further Danny's legacy."
The Daniel Pearl Foundation was created in 2002 to promote the ideals that inspired the life and work of Daniel Pearl. The Foundation works domestically and internationally to foster cross-cultural dialogue and understanding, to counter cultural and religious intolerance, to cultivate responsible and balanced journalism, and to inspire unity and friendship through music. For more information, please visit www.danielpearl.org.
SOURCE Daniel Pearl Foundation


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Online resources:
Advanced Training in Organic Crop Production
Educational materials from three training sessions held in 2005.
Crop Rotation Manuals
and Spreadsheets
Resource Guide for Organic Insect and Disease ManagementWho's Who Guide
to organic farming expertise in the Northeast
Focal Farms
Organic Links
SARE Final Report
103K .pdf | 141K .doc
For more information, contact:
Anusuya Rangarajan
Executive Director
Department of Horticulture
121 Plant Science Building
Cornell University
Ithaca, NY 14853
Phone:(607) 255-1780
Fax: (607) 255-9998
See also:
at Cornell University
The Northeast Organic Network
In the fall of 2001, a new grid powered up to meet the needs of another traditionally underserved community. It will serve up not electricity, but information about organic agriculture.
The Northeast Organic Network, or NEON, is an innovative consortium of farmers, researchers, extension educators and grassroots nonprofits working together to improve organic farmers' access to research and technical support. Funded with a $1.2 million grant from the US Department of Agriculture's Initiative for Future Agriculture and Food Systems, this multi-state, multidisciplinary team will be conducting research and extension and education programs on organic agriculture throughout the Northeast.
The NEON design team includes farmers, researchers at Cornell University, the University of Maine, the Connecticut Agricultural Experiment Station, and Rutgers, and several nonprofit organizations, including the Northeast Organic Farming Associations of New York and New Jersey, the New England Small Farm Institute, the Organic Materials Review Institute and New York Certified Organic. Cornell University's Department of Horticulture at will serve as the NEON hub. NEON is currently seeking additional partners for all activities.
NEON will be meeting critical needs in one of the fastest growing segments of American agriculture. Organic products are now a $7 billion market that has been growing at a rate of 20% a year. Despite explosive growth and consumer support, research in organic agriculture still represents far less than 1% of the research conducted at land-grant universities and agricultural experiment stations, according to surveys conducted in 1998 and 2001 by the Organic Farming Research Foundation.
NEON is starting to fill the most critical gaps for farmers from Maryland to Maine by investigating the complex decisions made on organic farms. Early research efforts will address soil fertility, pest management and crop rotation. Research strategies will include field experiments and economic analysis, case studies of successful organic growers and development of expert systems for organic decision. Throughout NEON's work, farmers will be involved as participants, subjects, and evaluators and advisors.
For More Information, email Anu Rangarajan, Cornell University.Executive Summary
The Northeast Organic Network (NEON) aims to discover opportunities for enhancing production and consumption of locally-grown organic food in the Northeast.
We will coordinate research, extension and outreach efforts among the Northeast organic community, Land Grant Universities (LGUs), Agricultural Experiment Stations (AES), public and private sectors, to determine when organic food production will improve small farm viability in the Northeast. These sectors have pledged to cooperate and leverage their premier expertise to explore organic agriculture for this purpose.
The growth in organic markets, development of national organic standards, concentration of consumers in the Northeast, and recent federal recommendations to ensure small farm viability make this project timely and relevant. Multidisciplinary applied research will target specific knowledge gaps in established organic cropping systems - soil, fertility and pest management, marketing and economics.
NEON's research will increase understanding of organic production and marketing and identify research areas requiring further study. At the center of our process are growers and their knowledge. We will synthesize both current and new information to develop decision-making tools and educational materials to help new or established farms to consider or expand organic production to enhance profitability.
Through these collaborations, NEON will enhance the long-term capacity of organizations serving the Northeast's growing number of organic producers. All information gained will be shared widely, through conferences, publications and the World Wide Web.
Founding members
Anu Rangarajan, Cornell University
Tony Shelton, Cornell University
Laurie Drinkwater, Cornell University
Sue Ellen Johnson, New England Small Farm Institute
Sarah Johnston, Northeast Organic Farming Association of New York
Kim Stoner, Connecticut Agricultural Experiment Station
Mary Howell- and Klaus Martens, Organic Crop Improvement Association/New York Certified Organic
Karen Anderson, Northeast Organic Farming Association of New Jersey
Charles Mohler, Cornell University
Tony Ditommasso, Cornell University
Marianne Sarrantonio, University of Maine
Wen-Fei Uva, Cornell University
Brian Caldwell, Cornell Cooperative Extension
Steve Gilman, Ruckytucks Farm
Emily Brown Rosen, Organic Materials Review Institute
Robin Brumfield, Rutgers University
Plan of work, 2001-2003
Outcome 1: NEON will strengthen collaboration among growers, non-profit organizations and Northeast academic institutions to facilitate research, extension and educational programs on organic agriculture.
Products for Outcome 1:
Products for Outcome 2:
NEON will START producing decision support tools for organic growers:
The difficult and complex challenges in food production faced by American agriculture, and rural America in general, are most evident in the Northeast. The principal movers behind conventional models of production in the United States have been the land grant universities, the U.S. Department of Agriculture, and more recently large, multinational agribusiness firms (Lyson 1999). Over the past 50 years, farms have become larger in size and fewer in number. This consolidation of the agricultural industry has effected the farm structure and caused USDA to reconsider its policies. A 1998 USDA report notes that:
Domestic sales of organic products have grown at the rate of around 20% per year for each of the last seven years; there are between 10,000-15,000 farms working more than 1 million acres of crop and grazing land (Lipson 1997). Food production in the US retail food sector is $756 billion, and organic production is valued presently at 1% of this total, but is growing. The Hartman report found that 90% of American consumers were either buying or considering buying organic products - and this figure is up from 60% two years ago. Organic food products' retail value was $0.5 billion in 1990, $4 billion in 1996 and is estimated to be $8 billion in 2000. Conventional food processors and distributors are linking with organic producers (Small Planet Foods and Hain Foods). Although the business climate for organic agriculture is more favorable, there is also greater pressure from outside the region (e.g. California and Mexico) to meet the increased demand. It has been estimated that >75% of the food consumed in the Northeast is imported from other regions, and the same is probably true for organic products marketed in the region.
Organic farming's potential, particularly as an alternative strategy for small farms, remains largely undeveloped. More research, extension and educational efforts are needed to fulfill the promise of organic agriculture. Historically, inadequate support has hindered organic agriculture's development. During 1995-6, the National Organic Research Policy Analysis (NORPA) project conducted a study to identify federally-funded organic agriculture projects. Of nearly 30,000 summaries of research projects examined through the CRIS database, only 34 were identified as focused on organic systems or methods (Lipson 1997). Since this represents only about 0.1% of USDA's research portfolio, NORPA's report states, "The national agricultural research system has failed to recognize�[or] help improve the performance of organic farming systems." A recent analysis of land grant universities discovered that less than 1% of experiment station land was committed to organic agriculture (OFRF 2000).
Despite insufficient federal funding, organic agriculture has been able to survive primarily through the efforts of dedicated producers, their grassroots organizations, and foundation support for the organic mission. Focused efforts, especially partnerships with private and public entities, are urgently needed to develop strategies to overcome biological and social constraints facing organic agriculture. In addition, creative crop-marketing initiatives would assist producers. Resources within the Land Grant Universities can help organic producers manage their production and marketing practices, but this must be done in a coordinated and collaborative fashion, with strong partnerships and shared leadership among the private and public sectors. We believe that NEON can spawn a regional network to help achieve that end.


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Welcome to University of Haripur Email Services. Please use the following links for accessing our Email Services.
Welcome to The University of Haripur Admission Services. Please use the following links to access our Admission Services.
All Merit Lists for BS (4 Years) Degree Programs Fall 2018
Entry Test Results for BS (4 Years) Degree Programs Fall 2018
Admission Schedule M.Phil /MS & PHD Programs - Fall 2018
Carrying on the tradition of providing experiential learning opportunities to the students, Mr. Imran Qadir organized a role playing of "The Selling Process". (For details of previous event, visit http://www.uoh.edu.pk/news-events.php?id=MTUy )
The MBA II marketing majors' students performed role playing of 'The Selling Process' in the subject of Advance Sales Management. Mr. Imran Qadir (Lecturer, Management Sciences) assumed the role of coordinator of this event to plan, prepare and organize the students towards process of personal selling form policy level to implementation level using 'The Role Playing' technique. Initially, the students were given practical exposure to effectual and causal models of selling both at personal and industrial level. Effectual models of selling are more inclined towards first hand customer interaction, try to win small pre-commitments from interested stake holders and are extremely helpful in developing vulnerable entrepreneurial ventures in uncertain markets. Causal models start with marketing analysis, assume high risks and are more beneficial for growing or established corporate scenarios.
Students selected a newly open Marquee facility "Bandhan Shadi Hall" at Haripur, visited and met its owners to understand the features and benefits of its products/services. Using effectual way of selling, the students assumed the roles of Sales representatives and tried to win customers from within their social and professional circles. Furthermore, every student developed a pitch in local Hindko language which kicked off with highlighting the need and then coming up with a solution.
Then came the time to analyze, synthesize and implement the causal model for selling which is a three staged and ten step process named "The Selling Process" for "Bandhan Shadi Hall". Students assumed different roles during the course of action. They performed the whole selling process from 'Prospecting' to 'Presenting' and from 'Identification' to 'Follow-up'.
Hussnain Javed: Manager Bandhan Shadi Hall
Muhammad Waleed: Sales Representative for Bandhan Shadi Hall
Sheikh Ahmed: Waleed's friend
M. Adnan Shah: Ahmed's friend whose brother marriage is in near future
Adil Yousaf: Shah's brother
The detailed selling process is as under:
STAGE 1. PROSPECTING: Identifying and Qualifying Prospects
STAGE 2. PREPARING: Pre-Approach and Call Planning
STAGE 3. PRESENTING: Approach, Probing for Needs, Convincing the Prospect, Handling Objections, Closing the Deal and Follow Up
After performing the activity, students rated it to be exceptional in building concepts and understanding there application in diverse contexts.


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Manforce Coffee Flavoured Condoms (Pack of 10)
These are Coffee Flavoured Condoms from the manforce to provide variety and satisfaction with this different flavour. Manforce condom are flavoured to flare imagination of you and your partner to make it more enjoyable and safe.
By buying this product you can collect up to 7 loyalty points. Your cart will total 7 points that can be converted into a voucher of Rs 0.70.


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Buy the print and get FREE access to our online edition!
By Don Powell
Ruby's Flame has moved here.
Arduino PID - Laser Rainbow Machine - IoT Sump Pump - All About Ferrite
Synchronizing a 60 Hz CCO to the Line, and More!
Selected questions from past Q&A columns.
Need to brush up on your electronics principles? These multi-part series may be just what you need!


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Regulations for the 2017 UTMB® / CCC® / TDS® / OCC
The Trailers du Mont Blanc (association law 1901 registered officially on 29/11/ 2003 under n° 1627, Club FFA n° 074060) and Sarl Autour du Mont-Blanc co-organise the UTMB® with the assistance of the communes of Chamonix, Les Houches, Saint-Gervais, Les Contamines, Hauteluce, Beaufort, Bourg-Saint-Maurice, Seez, La Thuile, Pré Saint-Didier, Courmayeur, Morgex, Orsières (La Fouly, Champex-Lac), Trient and Vallorcine.
The UTMB® is an event, the essence of which is to offer several events deep in the countryside, making use of the well trodden paths of the Mont Blanc and Beaufort regions. Each event is run in one stage, at one's own speed, but within a time limit.
- The UTMB® [Ultra-Trail du Mont-Blanc®]: around 171 km with about 10,000 metres of height gain, starts from Chamonix, in semi-autonomy and in 46:30 hours maximum.
- The CCC® [Courmayeur-Champex-Chamonix] around 101 km with about 6,100 metres height gain, starts from Courmayeur, in semi-autonomy and in 26:30 hours maximum.
- The TDS® [Sur les Traces des Ducs de Savoie]: around 119 km with about 7,200 metres height gain, starts from Courmayeur, in semi-autonomy and in 33:00 hours maximum.
- The OCC [Orsières-Champex-Chamonix] around 56 km for about 3,500 metres of height gain, starts from Orsières, in semi-autonomy within a maximum of 14:30 hours.
- The PTL® [La Petite Trotte à Léon]: this event is appreciably different from the 4 other events and has its own regulations.
- The #YCC [Youth Chamonix Courmayeur] : this event is reserved for the young and has its own regulations
To participate, it is essential:
- To be totally aware of the length and the specificity of the event and to be perfectly prepared for it
- To have acquired, prior to the race, a real capacity for self-sufficiency in the mountains (1) which permits the management of problems induced by this type of course, and notably:
- To know how to face, without outside help, climatic conditions which can become very difficult due to the altitude (night, wind, cold, fog, rain or snow)
- To know how to manage, even if one finds oneself isolated, physical or mental problems arising from high fatigue, digestive problems, muscular or joint pain, minor ailments…
- To be fully aware, that it is not the role of the organization to help a runner to overcome these problems and that for such an activity in the mountains security depends upon the capacity of the runner to adapt to the problems encountered, or envisaged.
(1) the participation in other races in order to have the number of necessary points (see the paragraph REGISTRATION CONDITIONS) to be able to register, is useful in acquiring this experience, but it is not always sufficient.
These races are open to anyone, man or women, born in 1997 or before (categories hopefuls to veterans), club member or not.
Each runner declares their knowledge of and accepts the present regulations and agrees to accept them without reserve and to promote the event's ethical charter available at www.utmbmontblanc.com
The individual principle of racing in semi autonomy is the rule.
Semi autonomy is defined as having the capacity to be autonomous between two refreshment posts, not only on the food front but also that of clothing and security, being able to adapt oneself in particular to problems encountered or envisaged (bad weather, physical problems, injuries…)
This principle is implicated in the following rules:
- Each runner must have all his obligatory equipment with him at all times during the race (see paragraph EQUIPMENT). He carries this equipment in a pack tagged at the race-bib distribution and it must not be changed during the course. At any time during the race, the marshals can verify the bag, its weight andor its contents. The runner is obliged to accept these controls in a friendly manner, at the risk of exclusion from the race.
The refreshment posts supply food and drink which must be consumed on site. The organisation only supplies still water or energising drink for filling water bottles or reservoirs. The runner has to ensure, when leaving each refreshment post, that they have a sufficient amount of water and food to keep them going to the next refreshment post.
- UTMB®, CCC®, TDS® : Personal assistance is only tolerated at certain refreshment points (*), in the zone specifically reserved for this usage and with agreement of the head of post. This assistance can only be assured by one single person, without specific equipment other one than one bag of a volume of 30 litres maximum. Assistance given by a professional team, or any medical or paramedical professional is strictly forbidden.
The remainder of the refreshment post is strictly reserved for the runners.
No assistance is allowed, at any point of route, during the OCC.
- It is forbidden, to be accompanied or agree to be accompanied during all or any part of the race by a person not enrolled, outside the tolerance zones indicated close to the refreshment posts.
(*) Personal assistance is tolerated at the following posts :
UTMB® : Les Contamines Montjoie, Courmayeur, Champex, Trient, Vallorcine
CCC® : Champex, Trient, Vallorcine
TDS® : Bourg St Maurice, Les Contamines Montjoie
It is forbidden at all other refreshment posts as well as at any other point along the route.
OCC : no assistance is allowed, at any point along the route.
The organisation decided to set up preventive and research actions concerning health matters during the UTMB® events. These actions have neither the vocation nor the competence to be substitutes for national and international regulations concerning anti- doping, but aim to strengthen the medical supervision that the organisation wishes for. These actions are carried out in collaboration with the ITRA (International Trail Running Association), the Ultra Trail World Tour (UTWT) and the association Athletes For Transparency (AFT). These actions are led by a Medical Commission consisting of doctors who can take advice from the experts of their choice and are, in particular, asked to give consultative advice to the race jury on the medical state of participants.
Each runner agrees to:
- Declare the following information to the medical commission :
- any medical history and/or pathology which may increase risk during the sport
- the regular use of treatments and medicines during the 15 days prior to the start of the race
- all requests for or use of prescriptions subject to a Therapeutic Usage Exemption (TUE)
The declaration of this information to the medical commission must be made through each runner's ITRA health page which each runner can create free of charge on the ITRA website: www.itra.run (To open an account at www.itra.run is free of charge and is necessary in order to access the health page).
The medical information declared on the pages is accessible only to the Medical Commission and the organisation's own medical team.
- Accept to submit any urine, and/or blood, and/or capillary, and/or saliva samples and the associated analyses requested by the Organisation's Medical Commission, on the understanding that the costs for the sampling and analyses are covered, directly, by the Organisation.
- To accept to answer any request that the Medical commission may make based on information that they have collected, in order to discuss their ability or not to participate in the race for which they are registered . As a result of the meeting, the Medical Counsel may suggest that the race Jury exclude the runner from the race.
- Accept the use of data concerning the results of research, while knowing that the data used will be strictly anonymous. According to the data protection act, the runner will have a right of access, rectification and opposition to the data concerning them. The Organisation's Medical Commission will be the entity through whom the runner can exercise this right.
Any unreasonable breach, refusal, or transmission of erroneous information in connection with the health policy can result in the exclusion of the runner from the competition.
The organisation of the UTMB® has established a list of qualifying races for the Ultra-Trail® 2015. Each race included in this list has been attributed with from 1 to 6 points.
In order to register, it is necessary to have gained the required number of points by finishing, between 01/01/2015 and 31/12/2016 exclusively, any of the races included in this list:
- To register for the UTMB®, it is necessary to have a minimum of 15 points (9 old points) from a maximum of 3 races.
- To register for the CCC®, it is necessary to have a minimum of 7 points (3 old points) in 1 or 2 races.
- To register for the TDS®, it is necessary to have a minimum of 7 points (3 old points) in 1 or 2 races.
- To register for the OCC, it is necessary to have a minimum of 3 points (1 old point) in 1 or 2 races.
To consulate the full list of regulations regarding qualifying races please consult the "Qualifying Races" page at www.utmbmontblanc.com.
In the case of the declaration of races without exact references, non-conformity to the regulations or deceit, the organisation reserves the right to cancel a registration with out the re-funding the admission fee.
Please note : in the case of a change to the length of a qualifying race, premature ending of the race or if the race is cancelled, the qualifying points will be recalculated in relation to the actual characteristics.
To validate their registration, each runner must:
- supply a specific medical certificate(*). It must be posted on the runner's page before may 31st 2017 (the organisation does not accept medical certificates by email or post).
Non- reception of the medical certificate by this date means that the registration will be cancelled and the fee not refunded.
- Complete, before July 31st 2017, a declaration of honour using the on-line form available on the runner's page.
NO race-bib will be issued without the medical certificate or the declaration of honour
(*) upon registration, each runner will receive a confirmation email with the official medical certificate form attached.
Participation in the UTMB® assumes the acceptance of the present regulations and ethics of the race which are available at www.utmbmontblanc.com
UTMB® (Ultra-Trail du Mont-Blanc®) : 2300
CCC® (Courmayeur-Champex-Chamonix) : 1900
TDS® (sur les Traces des Ducs de Savoie) : 1600
OCC (Orsières-Champex-Chamonix) : 1200
Enrolment exclusively on the Internet and secured payment by banker's card.
Enrolment fees:
(*) of which an Eco participation of 1.5€ per person is destined to finance the cleaning, repairing or rehabilitation of paths and which also includes the 10€ 2017 membership of the association of Trailers du Mont-Blanc.
Engagement fees include all the services described in the present regulations...
The registration for any of these races is firm and final and it is not possible to change races.
Any person can at the moment of their enrolment subscribe to the cancellation guarantee, averaging an additional charge of 15 € per person to add to enrolment fees on the same payment.
The object of the guarantee is to enable reimbursement of the fees incurred for the enrolment to one of the three races in the case where a runner asks to cancel his enrolment because of the following events:
- an accident, a serious illness or the death of the runner himself/herself.
- a serious illness necessitating hospitalisation or a death one's spouse or common law husband/wife, one's parents or one's children in the first generation, this in the thirty days preceding the event.
In the case of an accident or serious illness to the runner, it is necessary to furnish a medical certificate with signature and stamp of the doctor attesting to the contra-indication to taking part in the race. All other reasons for cancellation must be justified with a certificate signed and stamped by an official authority.
Conditions of indemnity: Any demand for reimbursement must reach us accompanied by the medical certificate, at the last in the 10 days following the event. The demands are treated in the two months which follow the event.
Any cancellation of registration must be made by email or post. No cancellations are accepted by telephone or fax.
In the case of cancellation for a cause described in the paragraph above, the competitor can, if they have subscribed to it at the time of their enrolment, make his guarantee of enrolment cancellation function by sending us with his letter of withdrawal the necessary document (see above paragraph).
If a competitor registered has not taken out the cancellation guarantee upon registration or wishes to cancel their registration for a reason not covered by this cancellation guarantee, reimbursement of a percentage of the registration fee will be made by crediting the bank account associated to the credit card used upon registration in accordance to the following conditions:
|Send date
|Amount credited in % of the registration cost (excluding charges)
|Before March 15
|From March 16 to May 15
|From May 16 to July 31
|After the 31st July no reimbursement can be made
No exchange of race number is possible.
In the case of a the runner having osteo-articular or non chronic muscular injury, and only in this case, suffered after registration and not completely healed by the day of the race, the organisation recommends that the injured runner does not unnecessarily put themselves at risk, but cancels their registration (cancellation conditions are described in the paragraph "cancellation of a registration" above) and requests a priority registration, for the same race, at a later date.
All requests for priority in the case of a registration cancellation due to injury, has to reach us, accompanied by a full medical report (detailed report and all images confirming the diagnosis ) by September 2nd at the latest, only by post ( the medical committee does not accept files via email). All incomplete reports will be rejected.
The request will be treated by, at the latest, September 10th. The medical committee is the only judge and their decision is final.
If the Medical Committee approves the request, the runner benefits from priority registration for the same race at a later date. Priority means avoiding the draw. Registration is still subject to the same conditions : qualifying points, registration fees, medical certificate...
In order to participate in these events, a set of obligatory equipment is required. However it is important to note it is the minimum necessary and that each trail-runner must adapt it according to their needs. It is important, in particular, not to choose clothing that is the lightest possible weight in order to gain a few grams, but to choose items which will give real protection against the cold, windy or snowy mountain weather, therefore giving a good level of security and performance.
Obligatory material :
|Mobile phone with option enabling its use in the three countries (put in one's repertoire the security numbers of the organisation, keep it switched on, do not hide one's number and do not forget to set off with recharged batteries)
|Personal portable cup 15cl. minimum (water-bottles or flasks with lids are not acceptable)
|Water reservoir minimum 1 litre
|Two torches in good working condition with replacement batteries for each torch
2 torches
|1 torch
|Survival blanket 1.40m x 2m minimum
|Adhesive elastic band enable making a bandage or a strapping (mini 100cm x 6 cm)
|Food reserve
|Jacket, with a hood, capable of withstanding the bad mountain weather and made with a waterproof (minimum recommended: 10 000 Schmerber) and breathable (RET recommended less than 13) membrane *
|Long running trousers or leggings or a combination of leggings and long socks which cover the legs completely
|Cap or bandana or Buff®
|Additional warm midlayer top: a single midlayer long sleeve top for warmth (cotton excluded) with a minimum weight of 180g (Men, size M)
OR a two piece clothing combination of a long sleeve baselayer/midlayer for warmth (cotton excluded) with a minimum weight of 110g (Men, size M) and a windproof jacket** with DWR (Durable Water Repellent) protection
in the case
of bad
|Warm hat
|Warm and waterproof gloves
|Waterproof over-trousers
* - the jacket must, imperatively, have an integral hood or one which is attachable by a system made for that effect by the manufacturer.
- all seams must be taped/sealed.
- the jacket must not have sections composed of fabric which is not waterproof, but the air vents (under the arm, across the back), which do not appear to affect the waterproof-ness of the garment are accepted.
It is the runner's responsibility, according to these criteria, whether their jacket fits the regulations and therefore bad weather in the mountains, but, when controlled, the judgement will be made by the person responsible for the control or the race steward.
** The windproof jacket does not replace the mandatory waterproof jacket with hood
Required by the frontier police forces :
- identity papers
Very strongly recommended :
- Knife or scissors with which to cut the self-adhesive elasticised bandage
- walking poles for security on slippery ground in case of rain or snow
- a change of warm clothes indispensable in the case of cold weather, rain or injury
- the sum of 20 € minimum (in order to cover the unexpected....)
Advised (list not definitive) :
Telescopic sticks, change of clothing, compass, knife, string, sun cream, Vaseline or anti-chaffing cream, needle and thread,...
All clothing must be the runner's size and without alteration since leaving the factory.
You will carry this material in a pack which must be tagged at the race-bib distribution and is not exchangeable during the race.
If you decide to use poles, you must keep them throughout the whole of the race… It is forbidden to start without sticks and recover them up along the way.
No poles will be allowed in the spare's bags.
The use of poles will be forbidden in certain areas along the route, which will have the relevant signs, for safety or environmental reasons.
For all your questions concerning obligatory equipment consult the FAQs
Every bib is individually handed to each runner on production of:
- a photographic identity,
- your race pack and all you obligatory equipment
The race bib must be worn on the chest or the stomach and must be permanently and fully visible throughout the entire race. It must, therefore, always be positioned over any clothing and cannot for any reason be fixed onto the back or a leg. The name and logo of the sponsors must neither be modified, nor hidden.
The race number is the pass necessary to get to the shuttles, buses, refreshment posts, nurses, rest areas, showers, areas for depositing or recuperating spares bags…Except in the case of refusal to comply with a decision taken by a race official, the race bib is never withdrawn, but in the case of retirement, it is deactivated.
UTMB® : each competitor receives with his/her race bib, one 30-litre bag. Having filled it with the affairs of their choice and having closed it, they can deposit it, at the end of the afternoon, in Chamonix, at the ENSA gymnasium. The bag is transported by the organisation to Courmayeur. When reaching Courmayeur, each runner reclaims their bag. When they leave again, they deposit their bag at the area set aside for this purpose. The bag is then taken back to Chamonix.
NB: No spare bag in Champex
CCC® : each competitor receives, with his race number, one 30-litre bag which he can fill with the affairs of his choice and deposit near the start line in Courmayeur before the start of the race. The bag is then taken back to Chamonix.
NB: No spare bag in Champex
TDS® : each competitor will, with their race-bib, receive 2 x 30 litre sacks. 1 to be left just before the start of the race, with the belongings no needed during the race, and which will be sent back to Chamonix where they will be at the end of the race. 1 sack (not obligatory) for personal effects for the Cormet de Roselend. During the race you obligatorily recuperate your sack on arrival at the Cormet de Roselend and then leave it at the appropriate location as you leave again so that your belongings can be taken back to Chamonix.
The 2 sacks should be left at the area near the start of the race.
OCC : each competitor will receive, with their race-bib, 1 x 30 litre sack which they may fill with belongings not required during the race and leave near the start. The sack will then be taken to Chamonix.
Recovery of the bags at Chamonix : The sacks are returned to the runner or his relations, exclusively upon the presentation of the relevant race-bib.
The bags must have been collected within two hours of the end of the race. After that, the runner will have to come in person recover his bag at his own costs from the organisation, in Chamonix.
The organisation assures the repatriation, to Chamonix, of sacks belonging to runners who have abandoned, on the condition that their abandonment has been registered. The delay of the return of bags is based on the logistical constraints and the organisation cannot guarantee a complete return of the bags before the end of the race.
Only the bags supplied by the organisation will be transported. Sticks are not transportable in these bags.
The contents of the bags not having been checked, any complaint about the contents on arrival is not acceptable. It is recommended not to put valuable objects in it.
It is recommended to keep toiletry and change of clothing material at Chamonix.
First aid posts are positioned at different points throughout the course. These posts are in radio or telephone liaison with Race Control. A medical control team is present during the entire duration of the events at the Chamonix Race Control.
The rescue posts are aimed at bringing help to any person in danger with the means particular to the organisation or registered.
If it appears that a runner is in difficulty or seriously injured to call for assistance :
- go in person to a first aid point
- telephone the course controller
- ask another runner to alert the first aiders
It is essential that each runner helps anybody in danger and alerts the first aid point.
Do not forgot, that due to the problems related to the environment and the type of event, one might have to wait for assistance for longer than anticipated. Your security, therefore, depends upon the quality of the materials that you have in your pack.
A runner calling on a doctor or a rescuer submits himself to their authority and undertakes to accept their decisions. From the moment where the health of a runner necessitates treatment via an intravenous drip, the runner will be, obligatorily, excluded from the race.
The first-aiders and doctors have the right to :
- exclude from a race (by invalidating the race-bib) all competitors deemed unfit to continue the event.
- to evacuate by any means a runner judged to be in danger
- to hospitalise any runners whose state of health necessitates doing so
The choice of the means of evacuation and of hospital is the decision of the official first-aiders and doctors.
Expenses incurred, resulting from emergency assistance or evacuation, are payable by the person rescued who is also responsible for all costs relating to their return from the area to where they were rescued. The only resort is for the runner to constitute and present a dossier to his personal insurance within the deadline given.
If for any reason it is impossible to make contact with the course controller (+33 4 50 53 47 51), you can call the rescue services direct (especially if you find yourselves in a zone « urgences seulement/sos only »)
- 112 (France)
- 118 (Italy)
- 144 (Switzerland)
An infirmary will be open in Chamonix for the duration by the event. Runners who have a severe medical problem may make use of it.
Each runner must stay on the way-marked paths, even to sleep. Any runner who voluntarily leaves the way-marked path is no longer under the responsibility of the organisation.
Each runner will be supplied with electronic chips fixed to their race-bibs. Runners who do not have their 2 chips permanently with them will be penalised.
A control is carried out on the arrival of any rescue or refreshment post.
Unexpected control posts are set up in places other than the rescue and refreshment posts. Their position is not communicated by the organisation.
Only the runners carrying a visible and duly controlled race number have access to the refreshment posts.
The race guide and the relevant pages on the internet give a precise list of the refreshment points.
2 types of refreshments are offered:
- Refreshments of drinks only: plain water*, sparkling water*, energizing drinks, Cola*, coffee*, tea*, noodle soup.
- Complete refreshments: drinks (as above) + cereal or energizing bars, sweet cakes, chocolate*, bananas*, oranges*, raisins*, prunes*, salty biscuits, cheese*, sausage*, bread.
* Product without gluten
Furthermore, a hot dish is offered in Chapieux and in Courmayeur for the UTMB®, at Champex for the UTMB® and the CCC®, at the Cormet de Roselend for the TDS® (A ration without gluten will be available upon request).
An end of race meal is served in Chamonix.
To avoid the wastage of disposable plastic cups during the race, every runner has to equip himself with a tumbler with a minimum volume of 15cl. Attention, water-bottles and flasks are not beakers !
Due to the large numbers, disposable beakers will be used at the following points:
- The first 3 UTMB® refreshment posts (Les Houches, Saint-Gervais and Les Contamines Montjoie)
- The 1st TDS® refreshment post (Col Checrouit-Maison Vieille)
- The 1st OCC refreshment post
Every runner seen throwing down their litter along the route will be penalized.
Trash cans are provided in large numbers at every refreshment post and must be used.
The maximum time for the event, for the totality of the course, is fixed at:
- UTMB® : 46:30 hours
- CCC® : 26:30 hours
- TDS® : 33:00 hours
- OCC : 14:30 hours
The time limits for leaving (time barriers) of the principle control posts will be marked and written in the course guide.
These time barriers are calculated to enable participants to reach the Finish in the maximum time imposed, while making possible stops (rest, meal…) To be authorised to continue the event, runners must set off again from the control post before the fixed time limit (whatever their arrival hour at the control post).
Any competitor excluded from the race and wishing to continue his race can only do so after returning his race number, at his own responsibility and in complete autonomy.
In the case of poor meteorological conditions and/or for reasons of safety, the organisation reserves the right to stop the event underway or to modify the time barriers.
Uniquely for UTMB® : at Les Chapieux, Courmayeur and Champex each competitor can benefit from a rest area (with camp beds and blankets).
All races: a rest area is available in Chamonix for all runners.
This room is strictly reserved for runners who have just finished their race.
This by no means constitutes, in any from, an accommodation solution for an entire night. Those runners who wish to stay on in Chamonix after the race must make their own accommodation arrangements.
It is possible to take a hot shower, only at the arrival.
Throughout the course, showers - when there is one - are only available on medical advice.
Access to the rest area and to the showers at the arrival is strictly limited to runners in bare feet.
Except for injury, a runner must only abandon at a control post. They must alert the head of post, who will invalidate their race-bib.
The runner keeps his invalidated race bib because it is still his pass for shuttles, buses, meals, care rooms…
Repatriation will be decided on by the post leader, based on the following general rules :
- Buses are available from certain refreshment posts indicated by a pictogram "bus" on the event route maps to repatriate runners, who abandon, back to Chamonix.
- Runners who abandon at another rescue or refreshment post but whose state of health does not necessitate being evacuated must get back as quickly as possible and by their own means to the closest repatriation point.
- Concerning the refreshment or rescue posts accessible to cars or four-wheel drive
- During the closure of the post, the organisation can, in the measure of means available, repatriate the runners having retired and still present at the post
- ln the case of unfavourable weather conditions justifying partial or total closure of the race, the organisation ensures the repatriation as soon as possible of those runners having retired.
In case of abandonment before a control point, it is imperative to return to the previous control point and inform the post leader of one's abandonment.
If, during this return, the runner meets the end of race sweepers, it is them who invalidate the race bib. The runner is then no longer under the organisation's control.
For better night vision, the way markers include a section of yellow reflective material which will be easily visible with a head torch.
ATTENTION: if you can not see any more markers, retrace your steps!
With respect for the environment no paint will be used on the paths.
It is imperative that you follow the paths with the markers without taking short cuts. In effect, short cutting the paths leads to erosion which damages the site.
When you finish, you will receive a finisher's gift.
Race officials present on the course, and those in charge of different control and refreshment posts are authorised to uphold regulations and to immediately (*) impose a penalty for non-respect, based on the following chart :
|Short-cutting the route
|At the race directors' decision
|Lacking obligatory safety equipment (no minimum water supply of 1 litre, no waterproof jacket with hood, no torch, no survival blanket, no mobile phone)
|Immediate disqualification
|Lacking other obligatory equipment (running trousers or leggings, 1 single torch, cap or bandana, hat, warm long sleeved clothing whistle, adhesive elastic band, food reserves, cup/tumbler, waterproof over-trousers, warm and waterproof gloves
|Penalty 1 hour
|Penalty 30 min
|Refuse to have obligatory equipment checked out
|Throwing away rubbish (voluntary act) by a competitor or a member of their team
|Penalty 1 hour
|Penalty 30 min
|Not respecting people (organisation or runners)
|Penalty 1 hour
|Penalty 30 min
|Not assisting a person in difficulty (requiring official assistance)
|Penalty 1 hour
|Penalty 30 min
|Receiving help outside authorised zones
|Penalty 1 hour
|Penalty 30 min
|Being accompanied along the course outside the tolerance zones clearly marked close to the refreshment posts
|Penalty 15 min
|Penalty 10 min
|Cheating (e.g.: using transport, sharing race number,…)
|Immediate disqualification and for life
|Race number not visible
|Penalty 15 min
|Penalty 10 min
|Not wearing the race number in the correct manner
|Penalty 15 min (during which the runner adjusts his race number in the correct manner)
|Penalty 10 min (during which the runner adjusts his race number in the correct manner)
|Recognised dangerous attitude (e.g.: sticks with unprotected points pointing at the runners or the spectators)
|Penalty 15 min
|Penalty 10 min
|Lacking an electronic chip
|According to the race director's decision
|Not passing through a control point
|According to the race director's decision
|Refusal to comply with an order from race control, from a race official, from a head of post, from a doctor or from a rescue worker
|Refusal to accept an anti-drug test
|The runner will be sanctioned as if found guilty of taking drugs
|Departure from a control post after the hour limitation
|Pack not tagged
|Penalty 1 hour
|Penalty 30 min
|Use of sticks not carried with you at the beginning of the race
|Penalty 1 hour
|Penalty 30 min
(*) Time penalties are immediately applicable in situ, that's to say a runner while be required to interrupt their race for the duration of the penalty.
Any other breach of the regulations will be the object of a penalty decided by the race directors.
Any competitor can be submitted to an anti-drug control before, during or at the end of a race. If he/she refuses or abstains, the sportsman or woman is treated as if found guilty of taking drugs.
All objections must be in writing and lodged with the course director, with a caution of 100 (one hundred) euros (non-returnable if the objection is not valid), within two hours of the arrival of the runner concerned.
This is made up of:
- one of the Trailers du Mont-Blanc's co-presidents
- race directors
- a representative of the runners
- and relevant people chosen for their competences by the president and course director
The jury is authorised to give a ruling in the time compatible within the imperatives of the race on all the objections lodged during the event. The decisions will be without appeal.
The organisation reserves the right to modify at any moment the route and the positioning of the rescue and refreshment posts, without warning.
In the case of unfavourable weather conditions (important quantities of rain or snow at altitude, strong risk of storms….) the start may only be postponed by a maximum several hours, after that time the race is cancelled.
In the case of poor meteorological conditions, and for reasons of safety, the organisation reserves the right to stop the event underway or to modify the time barriers.
In case of cancellation of an event, for whatever reason, decided more than 15 days before the date of the start of the race, a partial refund of the registration fees will be made. The amount of this refund will be fixed so as to allow the organisation to cover all irredeemable expenses committed, up to the date of the cancellation. In case of a cancellation decided less than 15 days before the departure or in case of interruption of the race, for whatever the reason, no refund of the registration fee will be made
Civil responsibility:
The organiser has taken out civil responsibility insurance for the duration of the event. This civil responsibility insurance guarantees the financial consequences of its responsibility, of that of its officials and of the participants.
Individual accident:
Each competitor must, obligatorily, have their own accident insurance which will cover any costs of search and rescue in France, Italy and Switzerland. Such insurance can be taken out with any organisation of the competitor's choice in particular with the French Federation of Athletics via the subscription of the 'Pass' Running' or membership
Those of you running around the planet to quench your passion are becoming more and more numerous. So that you can be serene at the the start of your UTMB® race, we would like to remind you that you must have individual accident insurance which covers any eventual search and rescue and repatriation costs in France, Italy and Switzerland.* Such an insurance policy may be taken out with the organisation of your choice.
For more information, go to the website http://itra.run/page/353/Insurance.html
NB: you have to pay for helicopter evacuation. The choice of the evacuation depends exclusively on the organisation, which will systematically the prioritise the runners' security
A guide is down-loadable from www.utmbmontblanc.com from the month of June or is sent during the month of June exclusively to the runners who have requested it at their registration (14€ costs). It includes in particular practical information such as the cut off times, refreshment posts, rescue posts, care posts, as well as access points for accompanying persons.
The preview of 2017 films will be downloadable in HD and from each participant's runner's page as from the end of October. Runners who would like to receive the films on DVD may do so by ordering them at registration (15€). Pre-ordered DVDs will be sent out by post at the end of November.
For the 4 races, only the runners arriving at Chamonix (UTMB®, CCC®, TDS® & OCC) are classed.
For each race, a general classification man and woman and a classification for each category man and woman are established.
UTMB®: the first 10 men and the first 10 women in the general classification, as well as the first 3 from each category receive a trophy and a prize
CCC®, TDS® & OCC: the first 5 men and the first 5 women in the general classification, as well as the first 3 from each category receive a trophy and a prize
Competitors who are sponsored may only have the sponsor's logos on their clothing or equipment used during the race. All other publicity accessories (flags, banners) are forbidden at all points of the race including at the finish, at the risk of penalties imposed by the jury.
Every competitor relinquishes their claim to photographic copyright during the event, and he relinquishes any recourse against the organiser and against his approved partners for the use of his image. Only the organisation can pass on these rights for the image in any media, via an accreditation or an adapted license.
Ultra-Trail®, Ultra-Trail du Mont-Blanc®, UTMB®, CCC®, TDS® and PTL® are legal trademarks. Any communication about the event or use of photographs of the event must be made respecting the name of the event, the trademarks and with the official agreement of the organisation.


text:
Top 5 most unlikely movie villains
Think your favorite actor -- maybe best known for rom coms or being the goofy sidekick -- could never play a villain? Think again. Lots of actors have successfully played awful villains precisely because they were the least expected casting option. Here are five of our favorites.
Julia Roberts as the Evil Queen
Known for her mile-wide smile and infectious laugh, Julia Roberts has never before played evil -- she is America's Sweetheart, after all. So how is she going to pull of playing one of the most evil women in fairy tale history, the Evil Queen of Snow White? Easy: She uses that rep to totally disarm the audience, then whammo!
"She gave me goosebumps," Robert's costar Lily Collins told People. "She played the Evil Queen brilliantly. You forget that's really Julia because she's so good. Off camera, she's so down to earth and so sweet. We'd be shooting and she's being extremely horrible to me [in character] and once they yell cut, the first thing she says to me, 'Are you okay? I'm sorry, I hate being mean to you.'"
Image courtesy Entertainment Weekly
Jim Carrey in The Cable Guy
Rubber-faced Jim Carrey was known purely for his wacky humor and total goofiness until The Cable Guy revealed his dark side. The character started out as a seemingly harmless lonely guy looking for a friend -- until it became obvious he was actually an obsessed stalker. The film was still a comedy -- albeit a dark one -- but it showed Carrey had a whole range as an actor no one was aware of before.
Why was he so good at playing bad? Carrey revealed that he struggles with depression, and that depth of emotion allowed him to reach down into dark places when needed.
Image courtesy Columbia Pictures
Nicole Kidman in To Die For
While she had played a bad guy before as the scheming wife in 1993's Malice, for the most part the public viewed Nicole Kidman as the loving and doting wife of then-husband Tom Cruise. All that changed with her role as the murderous cheating wife in To Die For, a character based on real-life murder conspirator Pamela Smart.
Kidman played the perfectly perky career woman in such a way that if you didn't know the back story you would never suspect what she was up to -- until she seduces a teen and strong arms him into killing her husband. The film was critically acclaimed, won Kidman several awards and opened up a whole new world of meatier roles for the actress.
Image courtesy Columbia Pictures
Jennifer Aniston in Horrible Bosses
Rachel Green, sexual predator? Shocking! After spending her entire career playing good girls, even when conflicted like in the aptly-named The Good Girl, Jennifer Aniston has made millions off her sweet on-screen persona. To fully allow for the ever-important suspension of disbelief, Aniston donned a brunette wig complete with bangs, went topless and even dropped a gay slur in Horrible Bosses.
Aniston herself knew she had to snap up this role to stretch her wings. "I'd never seen anything like this woman, and I couldn't imagine not doing it," she told MTV News. "This stuff never comes my way."
Image courtesy New Line Cinema
Tim Curry as Pennywise
Classically trained actor Tim Curry had played lots of villains before, but those roles all had a decided element of camp to them -- e.g. The Rocky Horror Picture Show. When Curry hit the screen in Stephen King's It as the scariest freaking clown you have ever seen in your worst nightmares, he gave a whole new generation a paralyzing fear of the circus.
Playing a predatory monster that could shape-shift into anything that best exploited the darkest fears of his victims, Curry's character most often took form as child-murdering Pennywise the Clown. Just thinking about it still scares the crap out of us.
Image courtesy Lorimar Television


text:
The government has earned Tk1.518 billion as revenue from the ship breaking sector at Shitakundu in the 2014-2015 financial year.
Finance Minister Abul Maal Abdul Muhith disclosed this while replying to a question from treasury bench member Didarul Alam in the Jatiya Sangsad Monday. The total revenue income include Tk0.97 billion as income tax from 53 ship breaking organisations and Tk0. 55 as Value Added Tax (VAT) from 81 organisations in the same financial year, Muhith said, according to BSS.
Source: the financial express. 25 January 2016http://www.thefinancialexpress-bd.com/2016/01/25/12471


text:
- Pages can be printed from any of the computers in the Reference Department.
- Black and white printouts are $.15 per page, and color printouts are $.25 per page.
- There is no charge for using the scanner or copy machine to save images directly to a USB drive.
- The printers print one-sided only.
- Patrons are not permitted to use their own paper in the printers, unless it is the same size (8.5 x 11") and texture.
- Patrons claim and pay for their printouts in cash at the Reservation Station.
Wireless Printing From All Mobile Devices
Print wirelessly from all mobile devices, including laptops, tablets and smart phones.
Submit print jobs from home or in the library and release the job at the library print station.
B&W - $0.15 per page
Color - $0.25 per page
1. Send As Email Attachment
Login to your email account and send/forward an email with the document to be printed as an attachment to our printers:
2. Upload your document To Web Portal
Click here to go to Wireless Printing Portal
Enter your email address à Upload your document à Click the green print button
3. Send your print job with PrinterOn App
Download the free PrinterOn app.


text:
christ centered, christ-centred, first importance, gospel centered, gospel centred, monsieur S, penal substitution, substitutionary atonement, the gospel
I wanted to unpack a little bit the Gospel of First Importance before moving into other aspects of the Gospel. Here's what I previous wrote about the Gospel of First Importance:
The Gospel of First Importance – It's been said in several nearly identical ways that the Gospel is simple enough for a child to wade in, and yet deep enough to drown the most learned philosophers. Some might call this the "simple gospel," but I don't like that name, so I'll go with Paul's phrase from 1 Corinthians 15:1-4: "Now I would remind you, brothers, of the gospel I preached to you…For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, that he was buried, that he was raised on the third day in accordance with the Scriptures." I like to think of this Gospel of First Importance as the roots of a tree. Everything starts here. All nourishment comes from these short, succinct objective truths that communicate the life, death, and resurrection of Christ, or in theo-speak, Christ's substitutionary atonement for sinners. When told to repent and believe, this is the object of that belief, of our faith. It is the entryway into the Kingdom to as many as will believe and because of it, all that I say in the next 2 paragraphs is true. This is the foundation.
Now, I must confess that I almost didn't do a post like this…I almost forgot. Even now, I see how easy it is to try and move onto "deeper and higher things" but there is nothing deeper or higher, better or more profound than the Gospel – particularly this part of the Good News that explains what Jesus did for us.
There have been beautiful explanations and unpackings on what it means that Christ, the Lord of All, would die for us. I recommend reading books, singing songs, and writing poetry on this glorious truth as often as possible. What I want to do here is draw our attention to some attendant truths – things that are assumed as true and must be true in light of what Christ has done. I want to unpack these as the days and posts go by, but let's intro them here:
1. Christ died for sinners. If you are not a sinner, or pretend not to be, His blood does not cover you. Or said another way, if you say, "I've sinned a little, but nothing serious" or "I'm not near as bad as this one girl I know" then you are left without a redeemer. However, if you are a sinner, you know and confess that you are, then there is hope. In fact, the better idea you have of how bad of a state you are in without Christ, the better, for then you have no hope of saving yourself which is the exact state that we must all be in for the Gospel to work its might in our lives. So earning our salvation is out of the question, impossible, foolishness.
2. Christ was a real person who did actually do the things which are recorded in Scripture. The good news is objective truth, historical fact. There is no room for fudging here and saying, "Well, he died, but he rose spiritually, not bodily." Or making Jesus out to be a good example for us which shows us merely how we can experience a spiritual resurrection in our lives. NO! Jesus was raised, from a real death, with a real, glorified body. If not, we have no hope. Read 1 Corinthians 15. A mentor of mine is fond of saying, "Why is "crucified under Pontius Pilate in the Apostles' Creed?" Because it was a historical occurrence. The Creed tells us this really happened in a real place at a real time!"
3. This was all done in accordance with the foreknowledge and by the decree of God. This was done according to Scripture, but not only that, according to God's good pleasure which Ephesians 1 says was decided before the foundations of the world. Jesus death was Plan A (not B)! This also means that if you are a believer, then you were chosen before the foundations of the earth to believe. Before you (or the Earth) even drew a breath, He set his love on you to pluck you from the disaster that would soon ensue in the Garden.
Well, I'd love to hear your thoughts.
Monsieur S


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Wah! Can we then have better English newsreaders on RTM2 with better wardrobe? Please?
RapidKL buses rapidly descending into the typical low standards of Malaysian 'maintenance'? Over the past couple of weeks I've noticed that most RapidKL buses are dirty, have badly faded paintwork, peeling advertising panels...and I've seen a number of them broken down by the side of roads and highways and causing massive jams. And today The Star on page N12 headlines "Eye on Klang Valley buses". Seems like they are going to make some attempts to monitor the buses and the system now. It's the typical Malaysian way of doing things. Close the barn doors after the horses have bolted.
Huh? We are not ah?
Okay I shall leave you all to go figure that one out. I am going to get a stiff drink even though it is not officially Happy Hour.


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Transforming Exponential Functions
Lesson 8 of 13
Objective: SWBAT describe how the graph of an exponential function changes based on changes made to the equation.
Big Idea: In this lesson, students will use an interactive calculator to explore transformations of functions.
The purpose of this launch (transformations_of_exponential) is to help students develop a common language for describing the various transformations that they will be working with in the investigation. At first, I want students to describe each transformation in either plain or mathematical language (see transformations_movie.mov for view of animations). The task is to encourage students to listen to each other in order to move towards more sophisticated language.
I will stop after each slide in this slide show. I want my students to watch the animation and then write down how they would describe what happened using mathematical language when possible (MP3). I plan to have one or two students share their ideas and determine a common language that can be used as a class.
As we work, I will keep track of important vocabulary words on the board. I leave the words posted so that students can use them during their investigation. Words that students will want to focus on could be: horizontal shift (to the left/right), vertical shift (up/down), stretching, reflection (over the x-axis/y-axis).
- Slide 1: This would be described as a vertical shift.
- Slide 2: This would be described as a horizontal shift.
- Slide 3: This would be described as an enlargement or dilation.
- Slide 4: This would be described as a reflection through the y-axis. of the original image.
Resources (2)
Resources (2)
During this section of the lesson, students will use the Desmos graphing calculator to help them explore transformation of exponential functions. The screenshot at the top of the investigation will help them to set up their calculator appropriately (NOTE: The table of values is included with the first function so that points will be plotted on the graph as a point of reference). I explain to students that they should be as thorough as possible in their explanations. Also, I ask students to take their time on the prediction questions.
These questions will serve as immediate feedback. They can predict how they think the function will look and then graph it using the Desmos calculator. If the calculator matches their prediction it tells them that they are beginning to grasp that concept. This metacognitive component to the lesson will help students to build more in-depth meaning around the transformation concept.
Some students may attempt to build sliders (based on previous lessons) for the values that are being varied. This should be encouraged and can presented to the whole class once students have had a chance to complete the investigation on their own.
Resources (2)
To complete the lesson, I will write the following functions on the board:
1) f(x) = 2^x
2) g(x) = 2^(x+2) + 4
Then, I will ask my students to describe how the graph of f(x) would be related to the graph of g(x), without graphing the two functions (MP2).
This task challenges students to visualize how the transformations would effect the original graphs. Some students may only be able to describe one transformation or the other. Once students have had a chance to write down their ideas have them do a think-pair-share to discuss their ideas with their partner. After the partners have come to an agreement, they can check their answer by graphing the functions on the Desmos calculator or on a regular graphing calculator.


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Seattle Children's has long been a leader and a believer in healthy environments for children and families. We are aware of the environmental impacts of our operations and have built a program to minimize that impact. Seattle Children's is proud of the sustainability work we have already accomplished in many areas such as recycling, composting, alternative transportation and green building.
In 2015, 2016, 2017 and 2018 we were awarded the Practice Greenhealth Top 25 Environmental Excellence Award, their highest honor. In 2017, Seattle Children's became the first hospital in the U.S. to receive Salmon Safe certification for our campus in northeast Seattle. We want to build on this strong foundation, and we want to do more.
Healthier Hospitals is a national campaign to improve environmental health and sustainability in the healthcare sector. Seattle Children's has committed to all six priority challenges: engaged leadership, healthier food, leaner energy, less waste, safer chemicals and smarter purchasing. This initiative has helped frame how we address everything from purchasing interior furniture without chemicals to sourcing local and sustainable food for our patients, families and staff.
Seattle Children's is operational 24 hours per day, 365 days per year. We use a lot of energy to heat and cool our buildings, light our office areas and support our clinical programs and patient care. Our operations keep our patients, families and staff safe and comfortable.
While we are fortunate to have electricity provided to our main campus by carbon-neutral Seattle City Light, our use of natural gas comprised 53% of our 2015 greenhouse gas emission inventory. These emissions contribute to climate change, and children are one of the most vulnerable populations to the effects of climate change.
We have a strategic plan to, by 2020, reduce our energy use by 20% from a 2012 baseline. Reducing energy started with conservation, and has extended to a five-year plan to upgrade our mechanical systems in the older parts of our campus. As of December 2017, we have reduced our energy use by 5.2%, and are on track to achieve our 2020 goal. In 2016 we hired a Certified Energy Manager to manage our buildings efficiently to help ensure we reach our goal.
Healthcare organizations across the country are creating high-performance buildings that deliver healing environments for their patients. The task is to use less resources to create these spaces, and ensure that these buildings are as efficient as possible. Seattle Children's has been a leader in sustainable green buildings.
Our South Clinic in Federal Way, completed in 2015, was a re-use project of an old retail store, a wonderful way to reduce construction resources.
Our newest main campus building, Forest A, opened in 2013. It is LEED® Gold Certified, a rigorous green building certification system from the U.S. Green Building Council. This building was designed and built with patient comfort and energy and water efficiency as high priorities. We installed low-flow plumbing fixtures, high-efficiency heating and plentiful windows in patient rooms for natural light. To optimize indoor air quality, we increased ventilation and used paints, adhesives and flooring with low volatile organic compounds. Our interiors were finished with regional materials, Forest Stewardship–certified wood and wood products with no added urea-formaldehyde. We surrounded this building with native and drought-tolerant landscaping and high-efficiency irrigation. There is a beautiful rooftop garden so all patients and families have a healing place of respite. We were able to divert more than 90% of our construction waste from the landfill on this project.
In 2010 we built our LEED® Gold Certified Bellevue Clinic and Surgery Center to serve our patients and families in East King County.
Clean fresh water is not an unlimited resource. Our hospital operations provide multiple opportunities for water reduction.
We reviewed and optimized our Therapy Pool operations and infrastructure, reducing over a million gallons of water per year. As we renovate older spaces, we are adding high-efficiency plumbing fixtures.
We have a large and beautifully landscaped campus, which requires irrigation water in the dry summer months to stay healthy. We have installed native and drought-tolerant plants, shrubs and trees to decrease the amount of water needed and we are in the second phase of upgrading to the highest-efficiency irrigation equipment for our main campus.
To support these efforts, we have a strategic plan to, by 2020, reduce our water use by 20% from a 2013 baseline. As of December 2017, we have reduced our water use by 2%, and are working to achieve our goal.
Landfills are sources of methane, a powerful greenhouse gas that is harmful to the environment. Healthcare must do all it can to divert as much waste as possible to avoid adding to this burden.
Seattle Children's has an extensive recycling operation, for everything from batteries and light bulbs to paper and plastic. In 2014 we refreshed our program, and pushed to recycle even more clean plastics and packaging in our clinical areas and operating rooms. These items are now recycled and diverted from the landfill.
For food waste, we have a robust composting operation in our kitchen, and are extending that program to our staff kitchens throughout the hospital. Currently we divert 47% of our total waste from the landfill and are on track to reach our goal of 50% diversion by 2020.
Hospitals purchase a vast amount of products, so targeting environmentally preferable materials can have a big impact. Even in the digital age, hospitals remain paper-intensive. It takes thousands of trees and millions of gallons of water to make our paper, and the manufacturing process produces greenhouse gases and air-polluting particles. It is these fine particles that contribute to respiratory issues.
Asthma and asthma-related issues are the most common reasons for admission to Seattle Children's. In January 2014, we began purchasing 30% recycled-content paper. While this helps us reduce our impact, we realize that to have the greatest effect, we need to decrease our paper usage. Since 2014, we have decreased our annual usage by more than 11%, despite hospital growth. We plan to continue this progress, and our whole organization contributes to this goal.
Furniture can have a range of toxic chemicals included in the manufacturing process. As part of our work in the Healthier Hospitals, Healthy Interiors challenge, we currently source 55% of our furniture free of harmful chemicals. Our goal is to achieve 80% by 2020.
Our green purchasing program continues to expand, and we are committed to our true north: to source materials that are environmentally preferable to protect the health of our children, families and staff.
The mission of our Nutrition Department is "Nourishing our community to thrive… each and every life." From this foundation, Seattle Children's has instituted multiple initiatives:
Seattle Children's has many staff members who want to take our sustainability efforts to the next level. They formed a Green Team to both educate and disseminate our sustainability efforts to every department in the organization. The Green Team's mission statement says it all: "Seattle Children's Green Team will lead, educate, inspire and empower our workforce in safeguarding the health and preserving the resources of present and future generations. We endeavor to reduce both environmental impact and hospital costs through efficient, sustainable work practices."
According to the Environmental Protection Agency, the transportation sector is responsible for 27% of the greenhouse gas emissions in the United States. This is just slightly below the emissions caused by coal-burning power plants. As hospitals tend to be one of the largest employers in the community in which they are located, we feel a responsibility to decrease this environmental load.
Seattle Children's has a nationally-recognized employee transportation program and is the only hospital in the country that has received a platinum-level Bicycle Friendly Business Award. Over the last two decades, Seattle Children's has reduced the percent of employee drive-alone commute trips by nearly half – from 73% in 1995 to 38% in 2005 – and has a goal of just 30% by 2030. Reducing vehicle trips supports Seattle Children's triple aim of providing value to our employees; reducing organizational expense associated with parking vehicles; and improving air quality, which supports the health of the children we serve.
Highlights of Seattle Children's employee transportation program include:
If you would like more information about Seattle Children's sustainability initiatives, please email Colleen Groll, manager of Sustainability Programs.
6.19.18 — GeekWire
Seattle Children's is launching BrainChild with the goal of finding better treatments, or even cures, for children with...
6.12.18 — GeekWire
New cancer immunotherapies could revolutionize how we treat the disease, but for many children, those treatments are far out...
6.7.18 — The Sydney Morning Herald
Cleft lip and palate are some of the most common birth defects globally,
affecting 1 in 800 children. A team of Australian...


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Fear is a Liar
The "Penguin" daily threads were originally conceived to emphasize that all members of the community have a place on the boards. Encouragement, motivation, a little love nip (you will love one, give it a try!) or even a little kick in the pants when needed -- it can happen here. Basically, we celebrate just getting out there and moving our tails! What is "slow"? "Slow" is a perception but one of the common benchmarks is the 10:00/mi pace; but there's no firm line. In fact, there are many of us that have slipped past this, and just hope that no one notices and revokes their "igloo privileges." It can be confusing for the forum newbies, but we're not one of the teams in any of the fine games. It's a totally open group, so stop lurking, post an introduction of yourself dive in and join the fun! No application necessary! There might even be a lovely picture for Scotty (we love pics!)
I'm so vegetarian I don't even eat animal crackers!
Good Morning Penguins!
Scotty - glad you're ok. Enjoy the rental - sometimes it's fun to drive someone else's car!
Bin - glad to hear your little one is getting better.
Awood - to race or not to race, that is the question!
Zelanie - thanks for the inspiration !
For me it's the gym, hopefully, after work. A radio DJ said the biggest fear people have that are hosting a holiday party is a toilet malfunction. So we are having a party Friday. Yesterday I am in the bathroom and I hear a strange sound. I lift the cover off of the tank and it is empty and the water is just trickling in. Now I have to play plumber and replace the fill valve/float assembly.
Bad Ass
Morning! Very tired today. Sleepy! MLR tonight.
Gustav, hope the party goes toilet accident free.
"The most powerful weapon on earth is the human soul on fire."
It's always fucking hot in Miami!
Glute Force
Happy 12.12.12 !!!!
Hope to get back outside today after the indoor track. Still dizzy....
Last:: Alamo 13.1
Next: Crazy Horse HM
Good morning. I'm feeling kinid of tired and achey today -- just one of those days I guess. About 5 miles planned for this afternoon. I hope the sun comes out, I haven't seen sunshine since Friday. I'm sure a run in the sun would improve my mood
Good morning everyone!!
This is the last time we'll ever see a repeating date, and it's my wife's grandmother's 90th birthday, pretty cool.
Wait for it......8 miles done.
Hope everyone has a great day!!
My running blog
Goals | sub-18 5k | sub-3 marathon 2:56:46!!
Smaller By The Day
Gustav - I have complete faith in you if you decide to fix that toilet yourself. Have a good workout, but yeah...you can fix that toilet.
Docket - I'm thinking energy drink this morning. I know its not the best solution, but hey.
Jerry - I didn't even think about that. I think I'll get a $12 lunch at 12.
Phillie - I can't promise sunshine, but I agree. A run in the sun can fix a lot.
I'll catch you guys later. Sounds like I might be racing this weekend. Take it easy.
Weight 100 pounds lost
5K 31:02 Sept. 2012 / 23:36 Sept. 2013 (Same Course)
10K 48:59 April 2013
HM 2:03:56 Nov. 2012 / 1:46:50 March 2013
MARATHON 3:57:33 Nov. 2013
Fast Penquin
Hey all,
Gustav, just plan on 4 trips to the plumbing store minimum Good Luck!
Damaris, MLR is what 15-20?
Jerry, Not sure which would be worse indoor track or tread mill...
Margo, hope you feel better, and the sun comes out!
Dave, nice miles, and since I am going to live forever (thats why we are all running right?) I plan on seeing many more .
Awood, yup energy drink for me as well, though I am going to cut myself off of high caffiene drink for new years resolution.
5.2 miles this morning, clear but cold. Need more precip. I need to get some long runs in or my half in Feb is going to be rough. Glad I am not racing it.
Tick: I'm sure millions of viewers out there are just wondering what it's like to wear the tights of justice. Well, it's tingly and it's uncomfortable, but it gets the job done and, oh, the job of it.
Dad on the run.
Hello everyone, just sitting here at work. Got 3.2 done lastnight, feeling a bit under-the-weather today. Throat hurts and nose is a bit stuffy.
So I decided after the holidays are over my wife and I are going to try to Paleo diet in Jan. I guess that excessive spamming of the paleo diet from RWOL has finally won me over.... lol.
My parents said I could be anything when I grew up, so I decided to be Awesome!
Gustav- I think you can fix the toilet yourself. I woud get on youtube and find a couple of videos. You will probably save about $75 by doing it yourself.
Damaris- go get a double shot of something good and get moving, you will wake up. Also, good luck on your run later. I am sure you will do great.
Jerry- Those little tracks would drive me crazy. I did 6 miles on a regular outdoor track a couple of weeks ago and a friend saw my map online and said it looked like i was on a merry go round.
Phillie- sun and activity will help. also, tell yourself that you will have a good day and act like you are having a good day and your day will be fine. It is an old teacher trick......fake it until you make it.
Super dave- do you run the same route everyday? is it like ground hog day for you? keep up the good work.
Brady- way to go on those 5.2. there was not a cloud in the sky down here in south texas. it made it a little cold. I am glad you didnt have precipitation.
mitch - sounds like me, but I get to change some dirty diapers in there sometimes
AFM - I didnt bother checking the temp this am before I went out for 7 miles. I am glad I opted for some pants along with my hoodie. legs were a little stiff for the first mile or so and then I warmed up. for some reason I was fast today (relative). When I realized that I was moving pretty good I threw in a few strides and fun with it. Here are my paces:
1- 12:59 - off because this inculded walking down my driveway and to the end of the block.
2- 11:11
3- 11:30 - mostly up hill
4- 11:08
5- 10:11
6- 10:06
7- 9:36
When I got home I checked the temp and it said 30 deg. I was like holy crap I am an idiot, I am glad I opted for the pants. I ran the last mile or so with the hood off because my head was hot. I dont really plan on doing a fast run like this for a little while.
Make today great,
"Failing to prepare is preparing to fail."
"Whether you think you can, or you think you can't--you're right."
Hello everyone, just sitting here at work. Got 3.2 done lastnight, feeling a bit under-the-weather today. Throat hurts and nose is a bit stuffy.
So I decided after the holidays are over my wife and I are going to try to Paleo diet in Jan. I guess that excessive spamming of the paleo diet from RWOL has finally won me over.... lol.
sorry I missed you on the personals, you snuck in on me. I dont know if you listen to any podcasts, but there is one called the fat burning man. its pretty good stuff. I dont do paleo, but I enjoyed listening to this guy.
Good morning! I have 6 miles to go today before I sleep.
I am hoping that my car starts this morning- DH had to come rescue me from the grocery store parking lot last night. I am thinking it's the battery and can drop it off on the way to work if I can get it started.
Gustav- Glad you liked the quote!
D- Enjoy the MRL of indeterminate length
Margo- Hoping for sun!
D2- Happy 90th to your wife's Gma!
Awood- GL this weekend! I don't know if you saw yesterday's thread, but the gauntlet has been thrown.
Brady- Have a good run later!
Mitch- Halfway there! You can do it!
Jimmy- Hope you are feeling better.
Tomas- Wow! That's a cold run! Good job getting it done!
Scotty- Glad you're OK! Hope the car is better than new soon!
Skirt Runner
Gustav- hope your toilet gets fixed on time!
Docket- have a good run tonight.
Jerry- enjoy running outside. I can't do the track thing or TM thing I get bored too easily!
Philliefan- Feel better, hope your run goes well and cures all!
Dtothe2- nice job on the 8. Recovered from your "marathon" yet?
awood- what would the distance of your impromptu race be this weekend?
Brady- are you saying you WANT precipitation when you run?
hog- have a good run
jblack- hope you feel better soon
T-rod- sounds like a good run.....it's probably smart to check the temp before you dress for your run, haha glad you didn't over or under dress too badly
I have been beyond exhausted lately. Not sure if I'm sick, just run down, or what but I took the day off work today to get some extra sleep and get a few things done for the holidays. I still have my part-time job at 4:00 tonight but I'm playing hooky on my full time job! Wondering if I want to try to get a run in....today was supposed to be a run day before I decided I was so exhausted I not only wanted to turn off the alarm, skip the run and go back to sleep til I had to get up for work, but I wanted to call out of work and turn off the alarm all together! We will see if I feel better after I go take another nap. I don't know quite what's wrong with me....hopefully I'm not getting sick and a little more sleep will cure me!!!
Have a great day Penguins!
PRs: 5K- 28:16 (5/5/13) 10K- 1:00:13 (10/27/13) 4M- 41:43 (9/7/13) 15K- 1:34:25 (8/17/13) 10M- 1:56:30 (4/6/14) HM- 2:20:16 (4/13/14) Full- 5:55:33 (11/1/15)
I started a blog about running :) Check it out if you care to
Brady- are you saying you WANT precipitation when you run?
Yup more points for the Winter Running Challenge