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Run with the Jim Spivey Running Club My Mouth: All of It: One Man, One Place, All Said
Follow my page on Facebook: Tales, storytelling, fables: http://facebook.com/AnthonyTrendl
Thursday, October 25, 2007
Six Hearty Miles of Sheer Pleasure
25:57 out, 25:23 back
wd 0.25 miles
total: 6.25 miles
Wind: NE at 17 mph
Humidity: 51%
course: Illinois Prairie Path southward from zero
After an especially challenging track workout, I hit the path for some easy recovery miles. David Dane joined me - he walked a quick two miles while I sauntered through six.
It was cool, but I was too warmly dressed. My bandana is as drenched as any hot summer's day. My socks were not fitting right, and I might have a blister on my right big toe on the inside. Not a pleasant feeling, bit not much on an issue until the final half mile.
All pleasure, though, not pressing nor relaxing. Just shooting through the miles as it felt fine.
Met a high school runner as he shot past me as I closed in on my first three miles. Randall. He's a 1:54 800 meter runner from Glenbard South. He's got a 4:39 indoor mile behind him as well, but he hasn't really run the distance for time, it seems. He's got his eyes on the Illinois high school 800 state meet, but knows last year's champ is coming back. If you read this Randall, drop me a line.
Wednesday, October 24, 2007
Butt Kicking? You Bet! 2 x 1600s and 1000s
400 some more wu
6x100 striders
1600 7:04 (400)
1000 4:20 (400)
1600 7:08 (400)
1000 4:08 (200)
900 wd
total: 7.3125 miles
weather: not known exactly
48 degrees, windy on the back stretch
course: Wheaton College track
As expected, it was a tough workout. Especially tough as I have lost a little fitness due to not hitting the pavement. Excuses galore, some of which are pretty good ones, but, just the same, there was not an enormous amount of juice in the tank.
My times are faster than they appear. At least, that's what I prefer to think. Until the final 1000, I wore an oversized fleece jacket. Wind resistance. Viva le Resistance! The first three intervals were all run at close to the same per lap pace, around 1:44-1:46.
Jim reminded me to run not on my toes, per se, but to get them involved. I'm only partially sure I get this, as it isn't a sprint we are dealing with here, but the gist is to push off them more. I worked on this primarily on the last 1000, and have the aching calves to prove it.
To say it was cold is an understatement. So much so that while waiting for Jim, I popped in a slow 400 just to keep loose.
After the workout, several of us hit Shannon's Irish Pub. (There's nothing Irish about it except that they serve Guinness. I didn't see blood pudding on the menu.). A full quorum for a good times was there, and I met Suzanne Ryan and Todd Moxley, both CARA Runners of the Year last year. (Suzanne's on her way to attempt qualifying for the Olympic Trials in the marathon, and Todd's clearing out medals and other hardware in the masters division. And, don't let his masters status fool you - he's running 5Ks in the mid-15s. That would be a proud accomplishment for most runners. Suzanne's sister Jenna was there as well, and we talked up children's books. All solid people - we had a fine discussion (in the unlikely location of a bar, no less) about what matters in life. Suzanne, Jenna, and Todd all have it together.
Paul and I chatted up the details of painting. Good guy, and encouraging to me. He owns Painters USA (800-999-8715). Seems one of his employees was Craig Penzato, owner of Harbinger Home Restoration (630.208.8308) and a good friend of mine, when Craig was just starting out.
Shannon's Irish Pub
428 N Main St
Glen Ellyn, IL 60137
(630) 790-9080
Tuesday, October 23, 2007
Stress Relief, Preparing for Tomorrow
Stress abound, with the job hunt, and lots of personal life matters in tow, this run, for me, served as a good purging device.
Rich, Linda and Lee were all there. Lee, coming off a 3:59:30 marathon (qualifying for Boston by :29-point-something) last Sunday, was recovering better than expected.
The ramble was a quick one - around 46-48 minutes. Nothing speedy. In fact, we waddled slowly on the return trip. For me, with so few miles these last 10 days, I need to swing back into things carefully. My base is not so solid as should be as to be able to endure these sorts of blips.
Along the way, someone mentioned that my play-by-play of my job hunt was tiresome. A new topic was needed (not to mention that job). What then?
We wrote a few lines of a poem. Linda started, then Rich, me, then Lee, back to Linsa, each adding a words. All I recall is something about a shadow creeping under a street light.
Tomorrow, the JSRC workout -- normally on Thursdays, will be held. And a tough one at that. 2x1600 (400) 1000 (400). I hurt already just thinking about it.
I'm not used to running the 1000, but expect I'll foolishly run it like an 800, with more pain. I don't know how to adjust for that extra 200 meters. Just the same, that's the workout, with a total of 7.0 miles if it goes as expected.
Thursday, October 18, 2007
800s, Cramps and Lightening
6x100 striders
800 (300) 3:13
800 (300) 3:24
800 [400] 3:20
800 (300) 3:23
800 3:16
600 meters wd
total: 6.0625 miles
Mostly Cloudy
Wind: S at 33 mph
Humidity: 39%
course: Wheaton College track
Don't let the wind speed fool you. It was gusty, as opposed to constant. That said, gusts make for a hard run. And, the quieter parts were not so quiet. It was windy. Luckily, most of it was steered off the track by small groves of trees around the perimeter.
No Chicago jokes.
Jim gave us the low-down on what to do if the lightening looked serious. It shot in the background, just close enough to keep an eye on.
It was an 800s night. I love 800s. Half endurance, half speed, half guts. Unfortunately, for me, something has to give to make it 100%. My times are above.
Had an odd cramp just below my ribs in the back, which caused me to bow out of the last 800. Looking back, I should have run it anyway, but I wasn't sure. Cramps at age 41 are not as easy to work through as at 17.
Why a cramp? I don't know. Suspect to me, though, is my fitness. I have not been putting the miles. Was that it, or the Cornish hen for lunch? Next time, I'll avoid heavy meats, sleep better, and put some miles behind me.
Two new people today -- I hope we welcomed them properly. Two friends of Margaret's, Kathy and Soni. Unlike my first track workout with the Spivey club, they are in shape and ready to run.
Trust fund created for children of man who died during Chicago Marathon
Chad Schieber, a police officer from Midland, Mich., died of a heart condition during The LaSalle Bank Chicago Marathon. He is survived by his wife and three children, ages 6, 9, and 11. To support his children, you may mail a check to:
Schieber's Children Trust Fund
c/o Christian Celebration Center
6100 Swede Ave.
Midland, MI 48642
please see
Sarah Schieber (his widow)
Christian Celebration Center (his place of worship
Also, the press release prepared by the Schieber Family:
It says, "If there are any questions about the actual events of the race or questions about the family, please call Krystn Madrine at 814-574-3082."
Wednesday, October 17, 2007
Women's Half Marathon Record Broken - 1:06:25 by Lornah Kiplagat
The times below aren't where she was at each point, but extrapolated from her per mile pace, to give a picture we plebeians can relate to.
1 mile -- 5:04
3.1 miles (5K) -- 15:43
6.2 miles (10K) -- 31:26
26.2 miles (marathon) -- 2:12:50
From the looks of her PRs, many of which are also world records, it seems the marathon world record will be facing some heat from her when she next runs one seriously.
Kiplagat breaks world half-marathon record
Malaysia Star - Oct 15, 2007
UDINE (Italy): Lornah Kiplagat of Holland broke the world women's half-marathon record on Sunday when she clocked 1'06:25 in a largely solo run at the world road running championships.
From her site: http://www.lornah.com/lornah.htm
Lornah Kiplagat is the founder of the HATC, and is a celebrated World Class athlete. She was born in Kenya but since 1999 has lived in the Netherlands. In 2003 she was awarded Dutch citizenship.
Lornah is running Cross Country, Track, and Road Races of all distances up to the marathon event. Her best performances have proven to be on the roads. She is the only women to win Peachtree Road race and Falmouth Road race in the same year. This astonishing feat has been accomplished by Lornah for three consecutive years. Her catalog of wins and course records across the globe is one of the most envied in the sport of road racing.
Personal bests:
- 5 K road: 14:47 (world record)
- 10 K road: 30:32
- 10 Mile: 50:54 (world record)
- 20 K: 63:56 (world record)
- ½ Marathon: 66:25 (world record)
- Marathon: 2.22.22
Winner of:
- 1997 &1998 LA Marathon
- 1999 Amsterdam Marathon
- 2002 Osaka Marathon
- 2000, 2001, 2002 Peachtree Road race
- 2000, 2001, 2002 Falmouth Road race
- Egmond ½ Marathon
- Dam tot Dam 10 Miles
- Tilburg Ladies 10 K
- New York City Mini Marathon
- 5 times Glasgow 10 K
Tuesday, October 16, 2007
But I would (run) 500 miles - And I would (run) 500 more
total: 4.5 Miles
course: Illinois Prairie Path eastward from Finley in Lombard, IL
Remember that old song by The Proclaimers? Sometime tonight I passed the 500 mile mark. It took 167 days to get here. I'm now at 503.64 miles.
It was a cool evening, and a full crew was there, including Joe, who has run with the guys before, before my time. Darkness drew us to try a new course, a slightly better lit part of the path. I felt good, and at the end, Lee and I galloped the last half mile at around 7:50 pace.
The ante is up. To run faster, I need to put in the next 500 in fewer than 167 days.
Da da lat da (Da da lat da)!
Everybody sing:
The Proclaimers
I'm Gonna Be (500 Miles) Lyrics
When I wake up yeah I know I'm gonna be
I'm gonna be the man who wakes up next to you
When I go out yeah I know I'm gonna be
I'm gonna be the man who goes along with you
If I get drunk yes I know I'm gonna be
I'm gonna be the man who gets drunk next to you
And if I heave yeah I know I'm gonna be
I'm gonna be the man who's heaving next to you
But I would walk 500 miles
And I would walk 500 more
Just to be the man who walked 1000 miles
To fall down at your door
When I'm working yes I know I'm gonna be
I'm gonna be the man who's working hard for you
And when the money comes in for the work I'll do
I'll pass almost every penny on to you
When I come home yeah I know I'm gonna be
I'm gonna be the man who comes back home to you
And if I grow old well I know I'm gonna be
I'm gonna be the man who's growing old with you
But I would walk 500 miles
And I would walk 500 more
Just to be the man who walked 1000 miles
To fall down at your door
When I'm lonely yes I know I'm gonna be
I'm gonna be the man whose lonely without you
When I'm dreaming yes I know I'm gonna dream
Dream about the time when I'm with you.
But I would walk 500 miles
And I would walk 500 more
Just to be the man who walked 1000 miles
To fall down at your door
Monday, October 15, 2007
Chicagoland Running Specialty Stores
Glen Ellyn Running
528 Duane St.
Glen Ellyn, IL 60137
Dick Pond Athletics
26 W. 321 St Charles Road
Carol Stream, IL 60188
Dick Pond Athletics
2783 Maple
Lisle, IL 60532
Dick Pond Athletics
124 N. York St.
Elmhurst, IL 60126
Naperville Running Co.
20 West Jefferson Avenue
Naperville, IL 60540
The Competitive Foot
814 Hillgrove
Western Springs, IL 60558
Dick Pond Athletics
927 South Roselle Road
Schaumburg, IL 60193
Run Chicago
7239 W. Madison St.
Forest Park, IL 60130
Dick Pond Athletics
303 North 2nd St. (Route 31)
St. Charles, IL 60174
The Competitive Foot
102 N. Marion
Oak Park, IL 60301
Running For Kicks
7158 W 127th Street
Palos Heights, IL 60463
Fleet Feet Sports
4555 N. Lincoln Avenue
Chicago, IL 60625
Running Away
1634 W. North Ave.
Chicago, IL 60622
Dick Pond Athletics
2164 Randal Rd.
Carpentersville, IL 60110
Dick Pond Athletics
203 W. Northwest Highway
Barrington, IL 60010
2001 N. Clybourn Ave.
Chicago, IL 60614
Fleet Feet Sports
210 West North Avenue
Chicago, IL 60610
Dick Pond Athletics
16115 Weber Rd.
Crest Hill, IL 60435
The Runners Edge
335 Ridge Road
Wilmette, IL 60091
Murphys Fit
513 Dempster St
Evanston, IL 60201
Running Depot
30-E North Williams St.
Crystal Lake, IL 60014
Sunday, October 14, 2007
This One's For Jack - No PR, But a Decent Race
.25 wu
4x75 striders
3.1 miles
.5 wd
total: 4.0375 miles
Mostly Cloudy
Wind: E at 6 mph
Humidity: 80%
course: This One's For Jack road race - streets of Glen Ellyn, IL
Mile 1 - 6:53 or 7:01
Mile 2 - 14:27 (7:34 or 7:21)
Mile 3 - unknown
Mile 3.1 Finish - 22:39.3 (official) - last 1.1 miles in 7:27 pace
Some disparity between the official clock and my friend Jeff Couch's watch. He says the official mile one clock was eight seconds fast. My finish time is off, as I missed turning off my watch as I entered the chute. I'll adjust this post when the results are in.
What plagued Chicago Marathon runners did not concern us. While they had high heat, and little water, we had a perfect temperature and rain. The rain, for me, only mattered in traction. The road was slippery, and, at one point, I almost wiped out. Who knows how the Glenbard West High school runners behind me must have laughed at my near splattering mid-road.
I started as intended, right on pace. I tried to hold, but the hills did me in. Near the end, I kicked pretty well, but too little, too late.
My goal was 22:00. I was 39 seconds off, but, still, feel I did well given the hills, and given the unusual speed of the Park Ridge Charity run, where PRs are expected. So much better than my first showing in Glen Ellyn, for the Fourth of July Freedom Four four-mile race (plopped out an 8:14 pace -- look out next year!), when the hills kicked me square on the keister.
Took in a free massage afterwards. My back and I have not gotten along well the last few years, so the opportunity was good.
To the race organizers: well done. So much better than the September 30 Morton Arboretum 5K disaster. Plenty of amenities, from enough port-a-johns to food, to water. Volunteers were everywhere, doing a great job doing everything from cheering us on, to getting our bags checked, to efficiently processing registration. When I got there, the parking guys were polite, and when I left, people said thanks for coming.
Next off, hopefully, is a 5K in Oak Park, named after Frank Lloyd Wright. Unsure what my goal will be, but a PR is the idea.
See: My earlier thoughts on This One's for Jack.
Friday, October 12, 2007
Chicago Marathon: The Race That Never Ends
Race director Carey Pinkowski says in a letter posted on the ChicagoMarathon.com site:
The record high temperatures and humidity at Sunday's race made for a challenging day for marathoners. The conditions on Sunday presented me with the single most difficult decision I have ever made as race director. While that was a frustration to many, I stand behind the decision to end the race early– it was a necessary safety measure. However, I also recognize that because of the conditions and my decision, many of our runners did not have the experience they trained for and expected.Also see the recent Chicago Tribune piece on the same matter:
The official Chicago Marathon response
Chicago Tribune
Five days after the 2007 Chicago Marathon course was shut down early because of excessive heat, runners received their first response from race director Carey Pinkowski.
Also see my post: Jim Spivey Comments on LaSalle Bank Chicago Marathon
Got an opinion? Post it here. And, see the poll on the top left, and vote like a true Chicagoan (early and often!)
Put Down the Cookie, Lace Up the Shoes and Hit the Road
140-9=131, though it flops around a couple pounds either direction.
Two tools you might find handy are below.
The first just asks you your weight and how far you went. The other is an article explaining the differences physiologically between walking and running. It relates this to calorie burning.
Exercise is a key part of sustained fitness, so those of you who are hoping running will help you look like a young Jack La Lanne might find them helpful. You won't even need to make those nasty looking vegetable drinks he now hawks on informercials (That's the Jack La Lanne Power Juicer to you non-TV folks).
Calorie Calculator at Runner's World.com
The calorie calculator at Runner's World tells you how many calories you burned on your run, based on distance run and your weight.
How Many Calories Are You Really Burning?
If you think running and walking both torch the same number of calories per mile, you better put down that cookie.
Thursday, October 11, 2007
Cool Running in the Land of Lincoln
800 fresh (150)
800 fresh [400]
1200 fresh [400]
200 fresh (100)
200 speed up (100)
200 fresh (100)
200 speed up (100)
600 wd
total: 5.40625 miles
Wind: N at 14 mph
Humidity: 59%
course: Wheaton College track
My notation might be off, but that is the gist of tonight's workout. Despite the vicious heat the Chicago Marathon runners found last Sunday, today was cool. So cold, in fact, I realized it is time to get on with it and buy winter running gear. My old sweatshirt won't cut it, nor will my tights which no longer fit. Seems no one is wearing tights now anyway.
Left my watch at home, making the intervals strange.
Not much to say except that I felt good, yet tired. my mind wasn't in it. Hard to explain. As running 200s go, I'm not used to the distance, and so, not used to the pace. So much to learn, realizing how little I learned in the first place so many years ago.
Wednesday, October 10, 2007
Jim Spivey Comments on LaSalle Bank Chicago Marathon
The fundamental questions are twofold: Should the marathon have been stopped, and will the controversy surrounding the marathon impact Chicago's chances at landing the 2016 Olympics.
What's my opinion? I don't know, especially as far as Olympic chances go. Jim Spivey, three-time Olympian (and coach of the Jim Spivey Running Club with which I am happily running) suggests that, for health reasons it both makes sense and has been done before, citing the Rotterdam Marathon. However, health always should trump public relations and financial gain.
CBS quotes Jim:
"There's people out there today, grumpy, [saying] I wanted to finish that race, but I think for health reasons for the city of Chicago it was the right decision," three-time Olympian Jim Spivey said the day after the race. "It's also not unprecedented because Rotterdam, this year, they cancelled their marathon as well. They were running it and halfway through they stopped it."story: Three Questions Hanging Over Chicago Marathon
video (two minutes) http://email@example.com
My basic thought: When health issues come into play, leaders of such major athletic events must make a hard decision, even if, in the process, it ticks off a lot of people and hinders a coveted Olympic bid. If, in the course of ending the marathon early, lives are saved, who dares criticize them?
Would I run the Chicago Marathon in 2008? Yes, if I'm in shape and ready to run the distance well. Carey Pinkowski has an excellent record of organizing a top-quality race. Next year will be no different. If I get to 23 miles, the heat is unusually high, and he calls the race, I'll be ticked, but alive.
Tuesday, October 9, 2007
8 Miles (Fall is Coming Fast)
.5 miles wd
total: 8.5 miles
4 Miles out - 36:25
4 Miles back - 34:36
Today's workout had no time goals. Just wanted to get in a long run, and start getting used to longer runs. Endurance and extra body weight are still what are slowing me down in the short races, and the only way to resolve this, as far as I know, is hoofing out the distance.
I started with and 8:48 mile and finished with around an 8:05. In between, I went slower, then faster. I think miles 4-5 were around 9:25-9:30. When two guys passed me at mile 5, I tried to stick with them until mile 6. It woke me up, kicked me in the butt.
Leaves fell like new snow on the white path, cushioning my steps. Alone, I cared less about my watch, and more about the sound of the wind in the trees. It was a good run.
Tomorrow, I'll put in an easy 3-4 miles.
Monday, October 8, 2007
4 Quick Miles Amongst Cigarettes and Crickets
.5 wd
total: 4.5 miles
Wind: SW at 16 mph
Humidity: 48%
course: Illinois Prairie Path southward from zero
Mile 1 - 8:00
Mile 2 - 7:58
Mile 3 - 8:13
Mile 4 - 8:13
A fiasco at the dry cleaners slow me getting to the trail. Got too dark for the six miles I intended. A little harder than my warmup, but holding back some, it went well. First two miles were intentionally harder, and the second were cruising back home.
A hard walk warm down for around eight minutes.
Crickets were in fine force, as were the junior high school kids sharing a cigarette. The usual suburban rebels without a life. The acrid scent of ladybugs wafted through the air, while on the ground, leaves covered the path.
Saturday, October 6, 2007
About Marion Jones: Nothing Good to Say About Cheating Olympian
What good is there to say about Marion Jones? Nothing. She's the liar and cheat who stole a small treasure of gold medals from track and field athletes by doping on steroids.
More deserving women, the honest ones who trained hard with sweat and pain, only to have Marion Jones run a drug-enhanced faster speed, are left with a strange reality.
Someone will get Jones' ill-gotten medals. Whomever was in second place, I suppose, then they'll pass their silver medal to the third place runner, and the fourth place runner will receive a bronze. All anti-climatic at this point.
What has been stolen is more than a medal. When, in 1984, I watched the Olympics, I thought how cool it would be to stand on a podium while my country's anthem played. I'd think as every athlete must think, "This is why it mattered." Well, I was far to slow to do more than dream, but Marion Jones, in the next generation of athletes was naturally fast enough for it to be plausible. She likely trained hard, and when the time came to do the right thing, or to be unethical, she made the wrong choice.
A gold medal is not silver.
Granted, any medal is a cool thing, but a gold medal has a special cache. It means on the day, the best in the world. Marion Jones got to hear my anthem, and her anthem -- we're both Americans here -- and wow! This feeling cannot be handed over like a medal. Nor can the loss of sponsor money. Nor whatever decisions needed to be made as a result.
Marion Jones made the East German and Russian women of the 1970s look like stand-up classy dames. She will live the rest of her life watching the Olympics realizing she threw away her integrity.
Interesting article on Marion Jones scandal includes the chart below.
MEDAL UPGRADEMarion Jones drags others into selfish, steroid mess
By admitting to steroid use during competition at the 2000 Olympics in Sydney, Marion Jones could forfeit the gold medals she won in the 100 and 200 meters and 4x400 relay. (She also won bronze in the 4x100 and the long jump). Silver medalists who could now become gold:
100 meters: Katerina Thanou*, Greece
200 meters: Pauline Davis-Thompson, Bahamas
4x400 relay: Jamaica (Sandra Richards, Catherine Scott-Pomales, Deon Hemmings, Lorraine Graham)
*Thanou has a drug case pending from 2004.
New York Daily News
This is what I remember most about Marion Jones. It was August 2004, in Athens, and a bunch of young American women were favored to win the gold medal in the 4x100-meter Olympic relay.
Marion Jones pleads guilty to lying about steroid use Los Angeles Times
IOC expected to swiftly strip Jones of medals Reuters
Seattle Times - Houston Chronicle - Reuters Canada
Friday, October 5, 2007
Six Long Miles
.25 wd
total: 6.25 miles
Mostly Cloudy
Wind: SE at 10 mph
Humidity: 63%
course: Illinois Prairie Path zero to south
First 3 miles - 27:02
Second 3 miles - 29:14
My first mile was what felt then as a very easy, relaxed 8:33. Each that followed was slower and slower. My last two miles were in around 9:45. Thursday's butt kicking with the JSRC must have been just that. I knew it was a hard track workout, but did not realize how sapped I would be the following day.
I had thought I would run 8-10 miles, but it was not to be. I'm debating whether Saturday should be a rest day or not. Friday finishes a 30-mile week, still high for me.
Thursday, October 4, 2007
Four Mile Repeats For 7.5 Mile Workout
6x100 striders
4x1600 (400)
600 wd
total: 7.5 miles
course: Wheaton College track
A good workout for me tonight. My goal, initially, 7:15s, then, Jim adjusted it to 7:20. Not sure why, but I had a hard time adjusting on my end. My pace for the last three miles was pretty steady per 400, so I'm glad in that.
Mile 1 -- 7:10
Mile 2 -- 7:14
Mile 3 -- 7:14
Mile 4 -- 7:13
The workout was longer than usual, but I feel good. Grape Fierce Gatorade and a bag of Tostito's White Corn Chips are assisting in my recovery.
Tuesday, October 2, 2007
New Course Replete With Road Hazards
57:53 (8:59/mile)
total: 6.44 miles
Wind: SE at 9 mph
Humidity: 56%
course: Arboretum 6.44 mile loop
With winter coming, I thought getting my sea legs under me, so to speak, might help. Sea legs, in this context -- I really mean learning to watch my footing. On the track and Prairie Path, there is no footing issue. Here, on this route that follows along road shoulders, there are road hazards.
Besides dead animals (I saw two dead opossums, two or three coons, and at least six, maybe 10 squirrels), there is torn up road, newly lain grass, unexpected tired divots, and the occasional crazy driver.
I lost a minute or more stuck on an island on Butterfield, and at various stoplights. My timing was not good -- rush hour.
I intended to go as slow as I did. The constant hazards kept me busy, and, although I only went at it around 9:00/mile, it was tougher than that. Broke a tough sweat up and down some hills and ditches.
Might do this again, but at a safer time. It makes me miss the long, lonely farm roads just outside of Bloomington, IL.
Jim Spivey Running Club
If interested, e-mail me, or post here, and I'll pass it on. Or, just show up at the track.
Jim Spivey Running Club (JSRC)
- Chicago, IL
Meets Thursdays at 5:30 p.m. for warm-up at the parking lot just east of the Billy Graham Center at Wheaton College (Chase and College Avenue) in Wheaton, Illinois. Track workout begins at 6:00 p.m.
- Nashville, TN
Meets Wednesdays at 5:30 p.m. for warm-up at the Vanderbilt University track in Nashville, Tennessee.
Track workout begins at 6:00 p.m.
- Cost: $40/month (subject to change).
- $15/night if going night-to-night (handy for busier schedules)
- First two sessions free to try out the program.
- Jim also offers daily, individual coaching plans based on ability and goals.
- Coached by 3-time Olympian Jim Spivey (1500 meters: 1984, 1992; 5000 meters: 1996).
- Train with other serious runners who race in everything from 5Ks to Ironman Triathlons, from marathons to ultramarathons.
- All abilities (5K times range roughly from 18:00-25:00).
- Access to Asics products.
- Great camaraderie, fun, and respect for a good effort.
What I have gotten from it? As of this posting, I've dropped several minutes in my 5K time (see my progress on the top left), lost almost 10 lbs, and have made new friends who are as committed to running well as I am.
So, come on down! Say hi if you do -- I'm the short guy with the red bandana.
more on Jim's various training options: http://jimspivey.com/coaching.html
Monday, October 1, 2007
Frustrated With 2007 Morton Arboretum Fall Color 5K Run?
Send your gripes here:
Erin Cave-Rutili
Special Events Coordinator, Morton Arboretum
Fax 630-719-2433


text:
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subset: commoncrawl


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AnyChart Flash Map Converter 1.0.4
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Agnes Smedley
From Conservapedia
This is an old revision of this page, as edited by RobSmith (Talk | contribs) at 15:56, 9 August 2009. It may differ significantly from current revision.
Agnes Smedley was the author of Battle Hymn of China and a member of this Sorge spy ring of Soviet spies in Tokyo, along with Guenther Stein. Smedley later also contributed to the radical Marxist-Leninist weekly, Guardian (NY).


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MILWAUKEE (AP) — A Milwaukee hospital is treating the police officer shot at a Sikh temple south of the city and two other victims. All are in critical condition.
Froederdt Hospital Chief Medical Office Lee Biblo says the three victims of the shooting in suburban Oak Creek are all adult men. The hospital did not immediately identify the police officer or the other two victims.
Hospital spokeswoman Carolyn Bellin says one of the victims had gunshot wounds to the face and extremities, and another had wounds to his abdomen. She did not know which was the police officer, or the nature of the third victim's wounds.
Police said earlier the officer is expected to survive.
Bellin says the hospital is not expecting any more shooting victims.


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Marbella luxury villa sleeping 12, Spain
Not Accepted
Responsible tourism
Responsible tourism: Marbella luxury villa sleeping 12, Spain
EnvironmentWe are in the process of having the villa on solar power , that means the house will have in the next 2 months , an ECO status ( green )
We encourage wildlife , we are part of a small local conservatory in which we preserve and respect the local wildlife , we organize cleaning the sea and the environment each Saturday , we have a few local recycling factories that clean and recycle plastic , materials and so on , and they are making nautical materials ! ( from the dumped materials )
We use the sea's water by professional filtered system, this way we are not wasting any water . We also collect rain water to use it for your solar powered water boiler ( still in testing mode )
The process of sustaining the environment has to start at home. Educate and practice, that is the only way it can be inculcated into the psyche of people. We all have to contribute to it, not only the government. We all always try to do things easier way. But if we first start thinking about our convenience and the environment for any action that we do probably it will help. So the change has to come in the way people start thinking about it. A few things probably we all develop that will help environment.
1. Reduce, Reuse and Recycle the three Rs
2. Use as far as possible locally produced groceries, goods and services.
3. Make each community as self-supporting as possible.
All our neighbors are involved in 1 or more wildlife conservatory project, from cleaning the sea , beaches to organizing seminaries on how we can all protect the environment and better preserve it .
How can we all support ?
It should involve planning, action, and communication of the specific idea concerned related to environmental protraction, its logic, and how it will benefit people. It should involve short-term and long-term measures. The following can be done in this regards:
--Make it one of the top priority of the government
--It should be taught to all children from primary to middle class as core subject
--This should not be just symbolic; but must imbibe instilling a realistic concern in all children
--There should be awards and recognition for children who show good work in this regard
--Promoting the idea through stories as ads on TV and radio
--Planting saplings of trees; every tree cut for development projects must be replaced by planting at least 50-100 saplings.
--Participating by government at international level and adopting the action plan in government policies
--Awards, recognition and incentives for industrial set ups at green sites, and those who take initiatives for environment protection
CommunityThis area is a peaceful location, however it is close to all the major amenities , beach , localy owned restaurant ( support the local economy ), night life and so on. We understand you are renting this villa for your holiday, but we do respect our neighbors , so we dont allow loud parties ( especially after 22:00 hours ) . Las Chapas playa is one of the most clean and civilized beaches across Costa del sol , that means you will need to clean after you and not leave any rubbish on the beach . We encourage cycling ( we offer free bikes rentals ) as a low impact way of exploring the area . The villa is close to everything, so a car is not essential, yet a bike should also help you exercise and keep the environment safe. Running on the beach in the early morning or late evening is one of the best cardio exercise you could take, we highly recommend doing so.
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Information Technology Assistant (Developer) at World Food Programme
Vacancy: WFP 14-0015263
Post Grade: Service Contract, SC-5
Duty Station: Nairobi
Deadline for application: 7 July 2014
Background: In 2010, WFP began designing and evaluating new transfer modalities and technologies in Kenya. WFP plans to increase the use of innovative approaches in the coming years, and requires in-house capacity to ensure that:
- Existing business critical systems are supported, and updated as needed.
- The potential of new technology to improve the efficiency and effectiveness of WFP's food assistance programmes is continuously explored.
- Data capture exercises related to WFP's food assistance transfer modalities are rigorous, effective and efficient.
- Systems and business processes are:
- well-adapted to WFP's evolving programmes,
- well-documented and supported,
- well-designed to support future scaling of successful pilots,
- integrated with country office management and corporate reporting requirements; and
- contribute to the evolving national social protection framework including the single-registry project,
- Knowledge accumulated through programme innovations is well-managed and contributes continuously to organizational learning.
As part of the Innovation unit, the incumbent will be involved in on-going development, implementation and maintenance of software solutions as well as with consulting software development projects with various WFP Kenya units.
Major Duties and Responsibilities:
- Design and development of software systems and tools to support WFP Kenya operations.
- Writing and testing code in a team environment as well as participating in peer reviews
- Reviewing and documenting software bugs or issues and taking corrective action as required.
- Supporting the implementation of technology solutions to support WFP Kenya operations.
- Producing user and system documentation e.g. user manuals and functional specifications.
- Performing other related duties as required.
Qualifications, Experience, Critical Success Factors and Language:
- Minimum of 5 years' experience in Software development
- Extensive experience in designing, writing code and implementing web-based applications using PHP, C#, JavaScript in a SQL server environment.
- Experience in version control (GIT); project management and issue tracking software (Redmine)
- Experience in mobile-based application development (Android ®) and data collection tools.
- Experience in implementation/ customisation of OpenSource customer relationship management (CRM) technologies i.e. SugarCRM
- Demonstrated experience in SMS gateway development, integration (via API) and support.
- Experience in agile software development.
- Good written and spoken English and fluent in Kiswahili.
Interested and qualified Candidates are requested to submit online applications only according to the following procedures:
- Go to: http://i-recruitment.wfp.org/vacancies/14-0015263
- Step 1 : Create your online CV
- Step 2: Click on "Description" to read the position requirements and "Apply" to submit your application.
Note: You must complete Step 2 in order for your application to be considered for this vacancy.
If you have any queries relating to this VA please send them to: [email protected]
WFP is an equal opportunity employer and does not charge a fee at any stage of the recruitment process.
Only short listed applicants will be contacted.


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There are lots of wonderful preschools out there, but choosing the one that is right for your child and your family can be a tough decision. You want your child's first school experience to be as positive and enriching as possible. You hope that he'll love school, develop his skills, and make good friends. And you hope that the school will offer a wonderful community that your whole family can be a part of. A lot to ask, perhaps, but the best preschools do all this and more.
The question is, how to find such a place? School tours are very important, as is your child's experience at her "play date" if this is part of the admissions process. But by far the best way to learn about a preschool is to have an honest conversation with a parent whose child is at the school, or recently "graduated." (Better yet, talk to a few different parents, and take note of the range of opinions.) If you can manage to buttonhole such a person, or better yet take her out for coffee, be sure to ask these 10 questions:
1. Does your child seem happy and engaged at school on a daily basis? Does he or she speak positively about the activities, the teachers and the others kids? How has the school helped your child develop? The child's experience is, of course, the number one priority.
2. How do parents at the school connect with each other? At pick-up and drop-off, over email, at parent events, at in-school parties, or all of the above? Whatever the answer, ask yourself whether this fits with your schedule and lifestyle.
3. How diverse are the families and kids in terms of income, race, family structure, religion, etc.? Do kids and families from different backgrounds feel comfortable at the school? Ask yourself whether the answer matches with what you are hoping to find in a school. Also note how this compares to what you heard from the admissions director.
4. Are kids with special needs integrated into the classrooms, and if so how is that handled? You'll want to ask this same question of the school director or admissions person, but here you can get at the child and parent perspective.
5. How frequently do the kids tend to get together outside of the school for play dates, activities, birthday parties and the like? This question can give you a useful sense of the school culture.
6. How is the home-school communication handled at the classroom level and the school administration level? Do you find it easy to communicate with the teachers and staff? It's hard to understand how critical this is until you've been a parent at a school, but trust us, efficient and responsive communication is key to a good school experience.
7. How has the teacher/director handled any issues, worries or conflicts that your family or other families may have had? You never know when a crisis may come up with your child, and you'll want a steady and understanding person at the helm if/when it does.
8. What is expected of the parents in terms of volunteering and fundraising? What opportunities are there for parents to participate in the classroom and the school? This is a question that may be easier to put to another parent than to the school admissions person.
9. How is kindergarten counseling conducted? How knowledgeable, organized and helpful is the school director in this regard? This may not seem important now, but a couple of years down the line it will be crucial.
10. Are you glad you chose this school for your family, and would you recommend it to ours? The bottom line.
i have one more question regarding there educational life, Is parents also have online education trend in there educational period, and they have http://www.onlinelifeexperiencedegree.com/work-experience-degrees/ for there career life?
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Sending our children off to their first years of school is a big step. Whether it's preschool or Kindergarten, we can hardly bear to watch them take those small steps into the classroom, and see the door shut behind them as we stand on the other... read more
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CNAM Database
Effectively deliver the caller names to the called parties' handsets or caller ID equipment.Learn More
Having access to up-to-date calling name data and ported number and line information is critical to offering expedient nationwide coverage and interoperability. Syniverse simplifies this process by offering single access to the data stored across multiple nationwide databases. This includes direct access to high-quality Calling Name data, direct access to nationwide Line Information Database (LIDB), and access to North American ported number information for both wireline and wireless communications.
With Syniverse's database solutions, a mobile network service provider is able to realize fast and accurate database access and transport services. The solutions provide ubiquitous nationwide coverage and interoperability, offering future-proof capabilities, such as Electronic Number Mapping System (ENUM) services.
This allows mobile service providers to deliver LTE IP-based value-added services with technologies like VoLTE, ViLTE, and IP Multimedia Subsystem (IMS).
Specifically, Syniverse's database access and transport services, along with ENUM deliver these capabilities:
Effectively deliver the caller names to the called parties' handsets or caller ID equipment.Learn More
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For awhile it was looking like Anthony Johnson was on the other side of his career's high point, looking solid in a series of UFC fights as a welterweight before coming in heavy a number of times and being cut by the promotion as a result. Johnson has since reinvented himself as a light heavyweight, a division far better suited for his build than 170 pounds, and scored a trio of consecutive TKOs (on top of another win before making the move).
In retrospect Johnson couldn't be more pleased with how things have turned out and has no regrets about the self-induced adversity he experienced earlier this year.
"Everything happens for a reason. I don't take back anything that happened in my past, because if it hadn't happened back then, I wouldn't be who I am right now. Moving to 205 was definitely the best decision that I've ever made in my life," admitted Johnson in an interview with Sherdog.
Johnson's latest victory came over the weekend when he sent opponent D.J. Linderman face-first into the canvas in co-headlining action at WSOF 1. The finish came seconds after "Rumble" complained of an eye-poke, landing a perfectly placed shot on Linderman's jaw has he rushed in to attack.
Though Johnson suffered a 2008 loss in the UFC to Kevin Burns after taking a few fingers to his eye, he kept his composure this time around and had no issue with the referee's decision to allow action to continue.
"I looked over at Herb Dean, and Herb said he didn't see it. I respect him. He's the best ref in the world. If he didn't see it, then I respect that, because they don't see everything," explained Johnson, continuing to walk fans through the sequence. "I heard D.J.'s corner say, 'Go get him,' because they thought it was an opportunity. He just left himself open. I trained to step backward and punch at the same time, kind of like how Chuck Liddell used to do."
"We train that day in and day out. Usually when you knock somebody out, you don't feel it. You just happen to hit them in the right spot, and that's exactly what happened," he concluded, confessing, "I didn't think he was going to fall the way he did. I don't think he's ever been knocked out or stopped like that. I think I was the first, so I'm proud of myself."
No word has surfaced on what's next for Johnson but, with a second WSOF event in January on the horizon and a winning streak in tow fueled by hopes of a return to the Octagon, it seems clear the resurgent 28-year old will be back in action at some point soon.


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The Nethermoor 3rd Generation all-weather floodlit facility is available for hire for anyone:
- Groups of individuals
- Businesses
- Clubs
- Colleges
- Schools
- Works/Offices
The surface is the latest innovation in all weather facilities and feels as if you are playing on grass. The arena can either be rented in full or divided into two pitches
Please note footwear restrictions:
Only rubber studs, astro boots or trainers allowed NO metal studs or blades.
To enquire about hiring or booking please contact:
Stuart Gray – 07887930702


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Sway Digital Advertising Services - Pay-Per-Click (PPC) Search and Display ads with Google or Bing, Facebook Advertising, and LinkedIn Ads.
Spending money on online ads is easy.
making money with online ads is hard.
— Search Advertising —
Search Ads show up when you search for a term in Google or Bing. These ads work best when you are trying to reach people who are looking for something specific.
Search ads compete with other ads and organic searches. Keyword research, campaign design, and continual optimization are critical to achieving search ad success.
Display ads show up on websites that either belong to ad networks or sell their own ad space. These ads work best as a way to support your brand.
Display ads compete with the content on the page and with other display ads. Choosing the right audience and the right messaging is the key to getting results with Display ads.
— Facebook Ads —
Facebook Ads show up in a person's news feed. Facebook lets you target people by their interests and networks.
If you know the interests and demographics of your target audience, Facebook is a great way to go!
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LinkedIn lets you target people by their work demographics, like job title and company size.
LinkedIn is best for B2B and as a supplement to your work social media campaign.


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- Fixed INI Supply Crate Overrides working again. Also improved the system for this: Now with SupplyCrateClassString you can override a group of supply crates by including only PART of the name (rather than the full name), and any supply crates which contain that string in part of their name will be overriden. Such as overriding "SupplyCrate" will override ALL supply crates. Furthermore, you can now set bAppendItemSets=true to ADD item sets to supply crates, rather than totally overriding all their items. And you can set bAppendPreventIncreasingMinMaxItemSets=true to dynamically increase the amount of items dropped by however many additional itemsets you add ( only applies when bAppendItemSets=true ).
- Fixed an issue where pain volumes could cause infinite forces on ragdolls and lead to serious PhysX issues (overly expensive collision, lack of collision, etc). Requires server update, recommended update!.
- Fixed downloading Dinos beyond a Tribe or Player's personal Tame Limit, and fixed an issue where you couldn't download Dinos on PvE servers.
- Fixed a collision issue with chairs. Requires server update.
- Protected against an issue with Recipe Crafting and applied retroactive detection. Requires server update.
Unversioned Hotfix: changed Plant Species Y collisions to properly receive projectile impacts.
- Changed Tek Teleporter "public mode" toggle to only be available for Tribe Admins.
- Fixed issue in prior build where players could see and fast-travel into other Tribe's beds. Requires server update, Recommend servers upgrade to this version
- New server options to auto-unlock specific or all Engrams (all Engrams will also use the Engram level Override settings, if any):
EngramEntryAutoUnlocks=(EngramClassName="EngramEnt ry_TekTeleporter_C",LevelToAutoUnlock=0)
EngramEntryAutoUnlocks=(EngramClassName="EngramEnt ry_Bola_C",LevelToAutoUnlock=3)
- Tek Teleporters now have an "Enable Public Teleportation" toggle option, which allows any team to teleport with them. Only "public" Teleporters will see other "public" Teleporters on the minimap (as well as any non-public Teleporters of that player's Team).


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Looking for a job? NMU's Career Services office is a great place to get started! Everything from resume workshops to job fairs, they've got you covered. For a comprehensive listing of services, visit http://www.nmu.edu/careerservices/
Cat Career Tracks is the online job and resume system for students.
- Search and apply for job opportunities online 24/7
- Manage multiple resumes, cover letters, and other employment-related documents
- Sign up for on-campus interviews
- View and RSVP for job fairs, workshops and other career events


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What is the 5:2 diet? The 5:2 diet is a fat loss plan that relies on intermittent fasting to reduce overall kilojoule intake.
The diet was developed by Michael Mosley, a British doctor and author, to control his diabetes. It was the subject of a 2012 BBC documentary called "Eat, Fast and Live Longer" and a spin-off book called "The Fast Diet", which has gone on to become an international bestseller, rivaling the success of Dr Atkins' New Diet Revolution. The diet has received a boost from the endorsement of a host of celebrities including J Lo and Miranda Kerr. It is taking the world by storm.
Intermittent Fasting - How?
The recommended regime is to mix five days of unrestricted eating with two days of fasting. On fasting days, dieters are allowed to consume a quarter of their recommended daily energy intake, which is about 500 calories (2092 kJ) for women and 600 calories (2510 kJ) for men.
Whilst dieters are not restricted in what they consume on normal eating days, they are instructed to eat sensibly. The expected weight loss, about 0.45kg per week for a woman, and slightly more for a man, is calculated using the recommended daily energy intake, which is around 2000 calories (8368kJ) for an average female, and 2400 calories (10042kJ) for men.
Fasting days can be consecutive or non-consecutive, and on the fast days there are no restrictions on the way the kilojoules are used. Some people will choose to have one meal, while others will choose to spread it out over a number of small snacks. A number of cookbooks full of interesting ultra-low calorie recipes designed for fast days have been published recently.
Everyone will have their own strategies for picking their two fast days, but some good general advice is to choose a busy day, so there is plenty happening to distract from thoughts of food, but not a day so busy that a lack of food is likely to impact performance or cause extra stress. If you're not feeling well, postpone the fast. Your body needs energy for a quick recovery, and the last thing anyone wants to do is prolong an illness.
Mosely named the diet after the 5:2 ratio that was optimal for him, but also says that this may be used as a starting point. Whilst most people will experience steady, healthy weight loss with two fasting days, he suggests a third fasting day may be added if desired, bringing the ratio to 4:3. By the same token, he suggests dropping back to a 6:1 ratio to maintain weight loss once the goal weight has been attained (14).
The 5:2 diet for Weight Loss
There is no doubt that reducing energy intake causes weight loss. A review undertaken of the scientific studies show that intermittent calorie restriction, like the 5:2 diet, is just as effective for weight loss as a traditional diet where calories are restricted every day, and may even be more beneficial in preserving lean body mass (3). There is research showing that an intermittent fasting regime is easier to stick to than a traditional calorie-restricted diet (4). Greater compliance means a greater chance of success. The 5:2 diet has been widely praised for its flexibility and lack of social restrictiveness – you can slot the fasting days in whenever is convenient and don't have to worry about eating out. It's often called "The foodie diet" because it still allows the dieter to indulge their passion for the food of their choosing, at least for five days out of seven.
A diet where you can eat anything you want sounds great, but to lose weight, energy intake must remain less than energy expenditure. Whether or not people following the 5:2 diet compensate for the decrease in energy intake on the two fasting days by eating more food, or choosing more energy-dense options than usual because they're "allowed to eat anything they want" on the non-fasting days is a big question that has not yet been answered.
Paleo, Atkins and the 5:2 diet
As the runaway success of Paleo and Atkins illustrate, diets that are thought to mimic the eating habits of our ancestors have become very popular in recent times. The thinking behind this is that human metabolism has evolved, or adapted at a slower rate than the way in which we consume food - processed food, refined carbohydrates, even the idea of eating regularly - and that our body is not optimised for the modern way we eat.
The 5:2 diet is thought to reflect the diets of our hunter-gathering ancestors, who fasted intermittently when food was not available. The belief is that short periods of fasting can trigger an increase in metabolism, as the body's instinct is to expend more energy to find food, and runs contrary to the widely held belief that food deprivation suppresses the metabolism. One study performed on people of normal weight showed neither of these circumstances to be the case, recording no changes to the baseline metabolism over three weeks of intermittent fasting (1), whilst another showed a slight decrease in resting energy expenditure (2).
This is not a miracle diet. Any weight loss during the 5:2 diet is going to be because the body has taken in fewer kilojoules than it has burned, the same mechanism behind traditional kilojoule controlled eating. In terms of weight loss, the 5:2 diet is just a different way of eating less food.
The 5:2 Diet Benefits
Intermittent fasting regimes like the 5:2 diet are thought to confer a number of additional and unrelated health benefits. Surprisingly, this is the case even when the fasting days do not reduce the overall number of kilojoules consumed (10).
Probably the best studied benefit is the role of fasting on longevity. Fasting is known to decrease the levels of a chemical called Insulin-like growth factor-1 (IGF-1) (5). The way IGF-1 works is almost identical in all species all the way from single celled yeasts to humans. Worms, mice and other lab animals with low levels of IGF-1 have shown great increases in their life spans, and there is some evidence to show that humans with low IGF-1 may live longer and experience lower levels of cancer and diabetes. Scientists agree that IGF-1 is definitely involved in the process of human aging (6, 7).
Intermittent fasting is known to increase the sensitivity of our bodies to insulin, which 5:2 diet inventor Dr Mosley claims to have experienced, reversing the progression of his own type II diabetes using the diet. Through its effect on insulin, the process of fasting has been shown to improve the blood sugar levels, lower blood cholesterol and offer some protective effect against heart disease in humans (4, 8).
Studies in mice have shown that following an intermittent fasting diet long-term may improve brain function and enhance mood (9).
While these studies are promising There is a lot more direct evidence on the health benefits of fasting in animals like mice than humans. Animal research is sometimes the best source of information we have, but mice are not humans, and there have not been many direct studies of people on intermittent fasting diets which look at the health benefits secondary to weight loss. Since this is such a new diet, there are no studies on the long term effects specific to the 5:2 diet.
Bodybuilding and the 5:2 diet
Intermittent fasting alone does not result in loss of fitness or condition in athletes when a normal training schedule, macronutrient and energy intake are maintained (12). There is a lot of anecdotal evidence in support of the safety and effectiveness of using this diet to cut weight whilst in training. In spite of this, it is probably a good idea not to fast on a training day. A workout not backed up with protein and amino acids can be inefficient for lean gain, there's a risk of muscle breakdown without proper nutritional support, in addition to faster onset of fatigue. Fast days would tie in very well with rest days during the cutting phase.
Side Effects of the 5:2 diet
The most common reported side effects of the 5:2 diet are headache, irritability and tiredness on fast days. Many people say that these disappear as the body becomes used to going without food for longer periods of time. Studies have shown that intermittent fasting can affect fertility in rats, via a mechanism that is also present in humans (13). The effects of poor nutrition on fertility in humans, particularly in women, are well documented. The modest overall decrease in energy intake recommended by this diet, which is just over 20%, is not likely to be sufficient to cause reproductive issues in otherwise healthy people.
There are some groups of people for whom the 5:2 diet is not recommended, including children, the elderly, people with type I diabetes, the underweight, sufferers of eating disorders, and people with certain types of chronic illness. Talking to a doctor is a good starting point for anyone thinking of embarking on the 5:2 diet.
5:2 diet – The Verdict
The 5:2 diet has become very popular over the past year, which suggests it is yielding some good results. It is not a miracle – it operates on the simple premise that consuming less energy than you burn will cause you to lose weight, but it has certainly proven easier to stick to than a traditional reduced kilojoule diet for some people. There may be added health benefits to an intermittent fasting regime, but these benefits are only backed up by a small amount of evidence at the moment. The popularity of this diet will hopefully open this area up for more research in the future, which is something to look forward to.
(1) Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005 Jan;81(1):69-73.
(2) Soeters MR, Lammers NM, Dubbelhuis PF, Ackermans M, Jonkers-Schuitema CF, Fliers E, Sauerwein HP, Aerts JM, Serlie MJ. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. Am J Clin Nutr. 2009 Nov;90(5):1244-51.
(3) Varady KA. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obes Rev. 2011 Jul;12(7):e593-601.
(4) de Avezedo FR, Ikeoka D, Caramelli B. Effects of intermittent fasting on metabolism in men. Rev Assoc Med Bras. 2013 Mar-Apr;59(2):167-73.
(5) Barzilai N, Bartke A (February 2009). "Biological approaches to mechanistically understand the healthy life span extension achieved by calorie restriction and modulation of hormones". J. Gerontol. A Biol. Sci. Med. Sci. 64 (2): 187–91.
(6) van Heemst D, Beekman M, Mooijaart SP, Heijmans BT, Brandt BW, Zwaan BJ, Slagboom PE, Westendorp RG (April 2005). "Reduced insulin/IGF-1 signalling and human longevity".Aging Cell 4 (2): 79–85
(7)Guevara-Aguirre J, Balasubramanian P. Guevara-Aguirre M, Wei M, Madia F, Cheng CW, Hwang D Martin-Montalvo A, Saavedra J, Ingles S. de Cabo R, Cohen P, Longo VD. Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humans. Sci Transl Med. 2011 Feb 16;3(70):70ra13. doi: 10.1126/scitranslmed.3001845.
(8) Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutr J. 2012 Nov 21;11:98.
(9) Varady, KA; Hellerstein, MK (2007). "Alternate-day fasting and chronic disease prevention: A review of human and animal trials". The American journal of clinical nutrition 86(1): 7–13.
(10) Anson RM, Guo Z, de Cabo R, Iyun T, Rios M, Hagepanos A, Ingram DK, Lane MA, Mattson MP. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake. Proc Natl Acad Sci USA 2003 May 13;100(10):6216-20.
(11) Li L, Wang Z, Zuo Z. Chronic intermittent fasting improves cognitive functions and brain structures in mice.PloS One. 2013 Jun 3;8(6):e66069.
(12) Chouachi A, Leiper JB, Chtourou H, Chamari K. The effects of Ramadan intermittent fasting on athletic performance: recommendations for the maintenance of physical fitness. 2012;30 Suppl 1:S53-73.
(13) Kumar S, Kaur G. Intermittent fasting dietery restriction regimen negatively influences reproduction in young rats: a study of hypothalamo-hypophysial-gonadal axis. PLoS One. 2013;8(1):e52416.
(14) http://thefastdiet.co.uk/ - Accessed 12th November 2013.


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2People1Life Wedding in Tahiti & Bora Bora
What if you could have your dream wedding at each of your bucket list destinations around the world? That's exactly what Alex Pelling and Lisa Gant, the duo behind 2People1Life, have been doing since 2011. They quit their jobs, sold their house and vowed to get married in every country they visit. Their goal is to embrace the culture and local customs of each destination and discover what makes bringing two people together such a worldwide tradition.
Back in April, they flew to our islands and had their first inflight wedding aboard Air Tahiti Nui, followed by a traditional Tahitian wedding ceremony in both Tahiti and Bora Bora. Although the couple is still not legally married, they plan to return to their favorite place and officially tie the knot in 2014. Let's hope Tahiti topped their list! Read more


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Are You New to The Site?
Helpful Tips:
* If you Register you get full access to the Metro Atlanta MLS to search like Realtors.
* Have the ability to save listings and property searches.
* Listings can be sent directly to your email address to stay up-to-date on the newest listings.
Check out our how-to page for more info.
- Price$12,900,000
- Beds8
- Baths10
- Sq. Ft.18,158
- Sq. Ft. SourceAppraisal
- Built2008
1690 W Paces Ferry Road W, Atlanta
Woodland Hills Manor is the finest estate available in Buckhead. Set on an extremely private and secure 5 acre hilltop, the home seamlessly combines historic craftsmanship w/ the latest technology. The most exquisite details can be found in every area of this estate. 4 finished floors, full movie theater, main level master, pool, inviting outdoor terraces, formal gardens, 2 oversized kitchen islands, elevator. Oak staircase w/ 2-inch thick panels. Dining room w/ minstrel gallery. Wine enthusiasts will enjoy wine tasting room w/ selections from a 1500-bottle wine cellar.
Essential Information
- Price$12,900,000
- Bedrooms8
- Bathrooms9.50
- Full Baths7
- Half Baths5
- Square Footage18,158
- SqFt SourceAppraisal
- Year Built2008
- TypeResidential
- Sub-TypeEuropean, Tudor
- StatusActive
- AmenitiesOther
- UtilitiesUnderground Utilities
- ParkingAttached, Garage, Kitchen Level, Side/Rear Entry
- Has PoolYes
- PoolGunite, Heated Pool, In Ground
- Exterior FeaturesGarden Area, Gas Grill, Prof Landscaping, Outdoor Fireplace
- Lot DescriptionCorner, Private Backyard, Rm-Pool/Tennis, Wooded
- RoofTile
- ConstructionStone
Community Information
- Address1690 W Paces Ferry Road W
- Area22 - Atlanta North
- SubdivisionBuckhead
- CityAtlanta
- CountyFulton
- StateGA
- Zip Code30327
- Interior10 ft+ Ceil Main, 10 ft + Ceil Upper, Cathedral Ceiling, Hardwood Floors, High Speed Internet Available, His & Her Closets, Rear Stairs, Walk-In Closet(s), Wet Bar, Other, Elevator
- AppliancesDishwasher, Double Ovens, Gas Ovn/Rng/Ctop, Gas Water Heater, Microwave, Refrigerator, Trash Compactor
- HeatingGas
- CoolingCeiling Fans, Central System, Zoned
- FireplaceYes
- # of Fireplaces5
- FireplacesIn Basement, In Great/Fam Room, In Living Room, In Master Bedroom
- Stories2 Or + Stories
School Information
- ElementaryWarren T. Jackson
- MiddleSutton
- HighNorth Atlanta
Listing Provided Courtesy Of: Keller Knapp Inc.
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Listing information last updated on August 21st, 2018 at 4:02pm EDT.


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nTP4-W MRC-6430 4" Touch Panel - White
Touch Panel LCD a colori ad uso ON-WALL - Dimensioni pannello 4,7" - Finitura Bianca - POE - Speaker e microfono Intregati
Alloggiabile in a single gang box
The Niles Auriel nTP4 is a wall mount touch panel that adds a new level of convenience and flexibility to your Auriel multi-room system. Its compact form factor and clean lines make it a stylish addition to expand audio controls in any Auriel system.
The bright and vibrant 4.7" nTP4 screen sits behind edge-to-edge ultra-sensitive capacitive sense glass. Designer-friendly like the larger nTP7, the nTP4 is not much larger than a one gang wall plate. It can mount in either portrait or landscape direction for maximum flexibility, for example portrait mounting when matching nearby light switches or landscape mounting when placed higher on the wall. The nTP4 wakes automatically with the approach of a hand and – just like the nTP7 – presents an intuitive user interface for quick access to music presets, volume and other common controls.
The nTP4 is designed to mount in a standard US or UK 1 gang back box. A single security screw secures it in place in high traffi c locations where theft may be a consideration. It uses a single wire connection for ultra-efficient Power over Ethernet. The nTP4 is available in white or black trim and is compatible with all systems driven by a Niles Auriel MRC-6430 controller.
- 4.7" diagonal viewable area LCD touchscreen interface
- Contemporary, sleek industrial design
- Edge to edge glass
- Capacitive sense touchscreen
- Proximity sensor to wake from sleep without touching as hand approaches
- Supports TCP/IP communication
- Mounts into drywall, brick, stone, plaster, and wood, using a standard 1g US or UK junction box
- Portrait or landscape mounting
- Plug and play operation with Niles Auriel Software
- Locally powered (optional)
- Available in white and black bezel


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Mon, 4 March 2013
Emily gives you the low-down on lube and why it makes sex that much better. But before you lube up, you may or may not need to find a partner. Emily and her cohost Menace give tips for meeting someone outside the bar. You might just find your next GF/BF at the laundromat. In other news, Menace tried Viagra, got waxed, and now it's time for him to get his penis P-jazzled (decorated with rhinestones). Emily tells you how to send a naked photo, how to count condoms to see if he's cheating, and when it's time to hire a private investigator. Emily also answers listeners questions about sex toys for men, slowly undressing women, and fantasizing about someone else while having sex. Use coupon code Emily25 at checkout for 25% off your purchase at Max4Men. Use coupon code GVEmily20 at checkout for 20% off purchases of $100 or more at Good Vibrations.
Direct download: 5-26-11_Throwback_Punched_Up.mp3
Category:general -- posted at: 12:30pm PDT


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I have been busy reading and taking notes for part of this wonderful long weekend (other parts required me to have my sweet little purple car towed due to the smoke pouring out of it).
There is so much information to go through that is so helpful in preparing you to be a great demonstrator. And I'm sure that it doesn't all have to be read and memorized in the first few days, but for me it's all in. I find some of it to be common sense kind of things which is so helpful to see in writing, because I know for me when I get so excited about something I sometimes forget basic things lol
I am so glad there is so much valuable information and ideas to help me on this path, and that I also have an amzing mentor/friend that I know I can ask anything and if she doesn't have the answer she will help me find it. That said though, if I need to take up her time (she is running her business too) I want it to be with things that I haven't seen someplace else, i think that makes better use of time.
I'm sure I have missed some things along the way, which is why I go back and re-read and will go through again and just highlight some things (good thing no one else sees my messy notes).
I am also really looking forward to getting my kit so that I can start creating and planning some classes and having everything be more "real". But later this evening I will put up some pictures of recent classes I have taken and show you some of the great projects that are possible with some of these amazing stamp sets, paper and colors.
Happy Family Day!


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The Essence Of Having Role Models In Entrepreneurshipby Ira Bowling
Role models inspire, encourage and motivate individuals to achieve their dreams. Role models are known to influence career decisions and entrepreneurial self-efficacy of a person. They shape entrepreneurial intentions and business. People are attracted to people they perceive to have similar goals, characteristic and from whom they can learn particular skills.
The concept role model is based on ability to identify with other people and matching cognitive skills. An entrepreneur recognizes similar attributes or goals that a role model has and tries to match them. If you are looking for one, you should consider looking at Biography of Sukanto Tanoto and his record of accomplishments. This brief overview looks into the relevance of a role model on an entrepreneur.
Why an entrepreneur should have a role model
Helps an entrepreneur find standards to look up to
By a person identifying with and comparing themselves to a role model, they can define self-concept and enhance their motivation and self-efficiency to engage in a particular entrepreneurial occupation. Entrepreneurs try to match their efficiency basing their standard of performance on accomplished role models. They are encouraged to work as hard as their role models.
Motivational role
Role models heighten an individual's desire to become an accomplished entrepreneur through providing legitimization as well as encouragement to transform entrepreneurial ambitions into a reality. Role models have already accomplished most goals that entrepreneurs are trying to achieve. Role models encourage individuals that their dreams are valid and achievable which further motivates them to work hard. Role models prove that personal goals are attainable and hence entrepreneurs tend to look up to them in achieving their goals.
Educational role
People are attracted to the role models who can aid them in developing themselves by learning new skills and tasks. People can learn in a social context by observing role models they can identify with and who perform well in the area they wish to be. By watching other people work hard and achieve their dreams, you are inspired to work hard as well.
Creating awareness
Role models provide individuals with practical support or advice in the form of mentoring new entrepreneurs. Role models provide learning, inspiration, and motivation. New entrepreneurs can learn potent pitfalls or even information on the market from role models. They create awareness and motivate entrepreneurs to increase efficacy by making them confident that they can achieve the goal. Role models also provide specific guidelines for action as well as hands-on support.
The importance of a role model on an entrepreneur cannot be overlooked. Entrepreneurship has its challenges as well as benefits. Having a person who has accomplished the goals you intend to achieve makes the goals seem achievable.
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This is the perfect river front lot to build your north woods home. Parcel consists of nice mix of hardwoods and conifers making this a picturesque lot in all seasons. This is a 1.92-acre lot with over 130' of frontage on the Hat Rapids Flowage enjoy fishing, boating or swimming! Convenient location close to all city services, schools, shopping and medical facilities.
Features Residential
|Lot Size SqFt: 83722
|Lake Chain:
|Lot Size Acres: 1.92
|Lake Name: Hat Rapids Flowage
|Zoning: Residential
|River Name:
|Taxes: $
|Water Frontage (feet): 0
|Tax Year: 0
|Lake Size-Acres: 650
|High School: ON Rhinelander
|Shoreline: Fisherman/Weeds
|School District: Rhinelander
|Access Road: Unpaved Road
|Site Influence: Faces West, Lake Front, Private Setting, Quiet Area, Recreation Nearby, River Front, Secluded Lot, Water View, Wooded Area


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To write is
to shut myself off from the world
No distractions to ease my mind
to quiet the noise inside my
just my blaring thoughts deafening the
silence, the
dull sound of
pen on paper.
To write is
to welcome the demons
that live in my soul,
an open invitation to dredge up the
They are free to run rampant,
to bring back the
worry, the
anxiety, the
shame, the
To write is
to be alone with my thoughts.
And that scares me to death.