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I've never been a super fast runner. That's not to say that I was slow, but there were always peers that were way faster than me. I moved swiftly on the soccer field throughout my youth, but when I started running track, I had to accept that I was no longer the only Speedy Gonzalez of the group. I've kept some of that speed though and often include workouts to make sure I keep my fast-twitch muscle fibers alive and well. The old adage is very true when it comes to fast-twitch muscle fibers: use it or lose it.
Sophomore year in HS.
I read an article yesterday that was actually about this very same topic: running fast. Instead of just directing you to that article though, I decided to write my own version.The author focused solely on altering and improving mechanics of running to help one become a faster and runner and while mechanics (think: running form, foot steps per minute, arm swings, etc.) are certainly important, they don't make up nearly the whole picture. Sure, if you are a track runner and or short distance runner then mechanics are probably the main area you want and need to make sure you focus on to ensure your moving your body forward as efficiently and quickly as possible. However, for most runners who want to run faster, but not necessarily be a fast runner, a mix of mechanics and workouts will help you accomplish your goals.
The following 5 steps are what I've incorporated to lower my times and paces for any given race. There's no guarantee they'll work for everyone to achieve their goals, but if done smartly and consistently, they are likely to improve your running speed.
So here are my…
There are three ways a foot strikes the ground when running. There's the heel-strike. This motion is how most people walk hen walking normally. The heel hits first and then the rest of the foot makes contact with the ground afterward. Many people run this way as well and while I am no foot doctor or running specialist, I do know that changing my footstrike almost 4 years ago has certainly improved my running. I was a class heelstriker but now I don't think my body could run that way if I tried. My long runs are run entirely midfoot and my tempo runs and speed workouts are almost entirely done while forefoot striking and I've definitely noticed the difference. I feel more springy when I run which allows me to move forward quicker. Also, I don't have to wear shoes that are cushioned heavily in the heel because by running forefoot, my quads and calves act as most of my cushion. Running mid or forefoot allows me to wear a lighter shoe and that can–and has for me–help improve your speed.
This is a great video in which Sage Canaday is featured talking about foot strikes.
…are incredibly helpful for running faster. Running inclines and declines naturally builds strength in your leg muscles and I'd even argue that, if run with proper form, this will strengthen your back as well. When I run hills, I focus on my form. I've found that running hills fast kind of forces me to run with proper form. Running inclines fast has also helped me run on flat ground much faster as well. If I can move my body quickly up a hill, I should be able to move it even quicker on a flat route. Makes sense, right? Hopefully it works for you too. I think it will.
Try it: You can either add hills into your regular route or go seek a hill with a moderate incline that takes you at least 10-30 seconds to run up. A weekly or biweekly workout of or ending with 5-10 hill climbs (faster pace/harder effort; up and down =1) is a great way to build strength and get faster. Again, form is important when running hills.
If you don't think about your arms as a way to get your legs to move faster, start doing just that. I tell my track athletes all the time to "pump those arms" as they're sprinting around the track or even running at a pace just slower than a sprint. Why do I advise this? I've learned through experience that when you swing your arms fully and possibly at a quicker pace, your legs are able to move faster. If you are running a moderate pace, but want to speed up, it is likely that a short or restricted arm swing is going to limit how fast you are able to go.
During my first triathlon finish, I'm making the mistake of keeping my arms too close to my body. Keep those arms open and swinging to take some of the stress off your legs and allow them to faster.
Try it: Next time you are running, consciously try to speed up for 15-20 seconds at least twice. The first time should involve your arms swinging at the same rate they were when you were running moderately. The second time, a minute or so later in the run, you should try swinging your arms like a pendulum (don't exaggerate). My guess is that you will notice the greater speed during that second attempt.
Hills are great for building leg strength, but they aren't the only strengthtraining you should rely on. Being a healthier, faster runner means your entire body is capable of sustaining your runs with reduced risk of stress and/or pain. Strengthtraining should involve strengthening your arms, legs, and back at the very least. I say, "[A]t the very least," because your glutes and other more specific parts of your body should also be strengthened, but focusing on the three named is a good starter.
Ways to strengthen the arms? Pushups, pullups, dumbbell curls, kettlebell workouts, etc. The legs are worked out every time you run, so who needs to work them out even more, right? Wrong! If you want to be a faster runner, adding squats, lunges, bounds, calf raises, etc. are excellent ways to strengthen muscles that will sustain your desired quicker paces.
Try it: Squat jumps are a great way to build leg strength. On a cross-training/strengthtrainign day or post-run, do 10-20 squat jumps and repeat 3-4 times with 1 minute break in between. For a greater challenge, reduce the break time or do one-legged squat jumps.
Okay, so here it is. The actual speedwork. You didn't expect to get faster without actually doing any speedwork did you? I suppose it is possibly, but I think you'll see more improvement with the speedy stuff incorporated. So just what am I talking about? Tempo runs. Fartleks (moderate run with self-selected time or distances where you speed up your pace and then go back to your moderate pace and repeat for however long you want; what you put in is what you'll get out). Track intervals (e.g. 4×100 or 200 meters on the track after an easy-moderate run). Enhanced fartleks (explained below). These are just some of the workouts you can do. I incorporate all of these workouts when training for a race.
Midfoot-striking to the finish!
Try it: Tempo runs weekly or bi-weekly (depending on your fitness and how often you run a week) could work for you. A tempo run could look like this: 1-2 miles warm-up/easy pace, 2-4 miles at harder effort (e.g. 15-30 seconds slower than your 5k pace), 1-2 mile cool-down. Of course you can make the tempo much longer and faster if you wanted too. Another workout I love involve what I call "enhanced fartleks." Instead of running 30 seconds, for example, at a faster pace and then back down to moderate, I run something like this: 1 mile warm-up/moderate pace, 2-3 miles 20-40 seconds above 5k pace, 1 mile moderate, 2-3 faster pace, and last 1 mile at moderate to easy pace.
There you have it! My secret recipe. Bah! I wish it was something that good. If you want to figure out how you could modify or incorporate some of these workouts into your existing running routine or training plan, please feel free to post in the comments or contact me via Facebook.
What do you do to run faster? Have you tried some of these ideas? What did you think? Let's talk in the comments!


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Beach time.
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Beach time.
Headed to Myrtle Beach for a couple days. They are calling for rain there but we are going anyway. Got a friend that will rent us their house there for $120 for three nights. A motel room there will cost that for one night. Can't pass it up. Not taking the bike on this trip. Headed out right after my free fly tying class this morning at Cabela's.
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Re: Beach time.
enjoy the trip , trip , we have been having sunny weather the last few days , enjoy the bikini's , and surfs ,
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The Festival Says "Get Up and Dance"
Michael Franti concert to debut a new seating arrangement
The Festival at Sandpoint offers one of the finest venues for an intimate, small-scale outdoor concert in the Pacific Northwest. No seat on the field is more than about 175 feet away from the stage, and concert-goers are welcome to bring food and beverages along with their blankets or chairs to enjoy an evening of music under the stars with their friends and family.
Every Festival season it seems there's at least once concert (from Blues Traveller last year back to the Pretenders in '98) where fans can't seem to help but stand on their feet and dance through the night. Which is fun for them but not so much fun for those behind them who might wish to stay seated. It creates a wedge not only between concert-goers, but between unhappy ticket buyers and Festival staff and volunteers.
"You can't make everyone happy," acknowledges Dyno Wahl, executive director of the Festival at Sandpoint. Nonetheless, she said it's her intention, as well as that of the board of directors and the Festival's staff, to try to do just that. "There is a wide variety in the types of people who come to the Festival," she said, and that variety shows itself in how people choose to experience a concert at their hometown football field.
"People want to experience (the music) in their own way, and that's one of the great things about the Festival," Dyno said. "People create traditions. For some, they head straight to the grandstands, because they've learned that's where you get the best sound. Others want to spread a blanket and just sit and enjoy the evening. They don't come just to hear the music, but to enjoy the social aspect as well. Others sit in higher-backed chairs, and they want to see everything that's going on."
And then there's the dancers, the people who want to get up and boogie through the night, and the artists who expect them to get up and dance all night long. "[These types of expectations] can clash when they're all together on one field," she said. That's a rather masterful understatement for what can happen on certain nights, with certain performers.
So how to keep everyone as happy as possible? The Festival has tried many things throughout the years, from asking the artist performing to request that dancers sit down (spectacularly unsuccessful) to various forms of 'designated' dancing areas.
And still, the people stand.
"We put together a task force of board members, volunteers and production staff to brainstorm the best way to address the issue of dancers," said Dyno, "and it didn't take long to come up with an answer."
This year, knowing ahead of time that fans at Michael Franti's concerts typically spend the entire night on their feet dancing, the Festival is implementing a new strategy for the field, a designated seating plan they hope will solve the dancing issue once and for all. The Franti concert on August 13 will debut "the Wedge."
The Wedge is pretty much what it sounds like: a wedge-shaped area in front of the Festival tent that will be roped off and restricted to dancers only. No coolers or chairs will be allowed in the area, and no dancers will be allowed anywhere else on the field. Those who prefer blankets or chairs will be seated in "wings" at each side of the dancing area where they will still have an unobstructed view of the stage. (Please see the field map provided by the Festival at Sandpoint in the "Image Gallery" box to the right of this article. Click for a larger image.)
Concert-goers can spend the whole evening in the Wedge if they're so inclined: an area next to the bar and merchandise booth will be reserved where they can check in their coolers and other supplies. At any time during the evening they can come back, grab food or something to drink, and enjoy a break from dancing.
Others may want to stake out an area with a blanket or a chair where they'll spend the evening, except for when the music takes them and they just have to get up and dance. At that point, they can make their way into the Wedge and do so, because any dancers outside of the Wedge will be firmly escorted to the proper dancing area.
"We're recognizing here that it matters how the music is presented by the artist," said Dyno. The symphony, she points out, generally doesn't expect ticket-buyers to be on their feet. But other musicians do. "[A seated audience] can be very frustrating for some of our performers," Dyno explained. "They can't understand why people aren't getting up and getting into the music." She added, "Many of the members of our booking committee, as well as myself, have been to see these performers at other venues. So we understand the types of concerts we're booking, and we can prepare accordingly." Franti, she says, is a performer who is "guaranteed to have people on their feet."
Ziggy Marley is another, and the Festival anticipated a dancing crowd when he appeared here two years ago. While the attempt was less than perfect—those who didn't want to dance indicated the plans could use some improvement—it was still one of the most successful shows yet for the 27-year concert series. "It was our top-selling concert ever," said Dyno, "and I got more compliments from ticket-holders than is usual. People who want to dance were thrilled that we recognized their expectations of a concert."
Dancing is, of course, not the only expectation that the Festival recognizes. Not only does a symphony crowd generally prefer to sit, but they also like it quiet on the field. In recognition of that, and in response to complaints about noise, Festival volunteers carry "SSSHHH" signs on symphony nights to gently remind the crowd of where they're at. And regardless of the type of music, many concert-goers don't care to enjoy listening to it while enveloped in cloud of cigarette smoke; responding to feedback from ticket-buyers, the Festival banned smoking in the bar, and established a smoking area on the far side of the field, where the breeze can send the smoke off over the lake.
"That's one of the really cool things about the Festival," offered Dyno. "It's tweakable. Our board is very open to receiving feedback from the public, and works hard to try to incorporate suggestions that will make the Festival experience more enjoyable for everyone."
Ultimately, she says, it's about respect for the people who come to see a show. "For example, we carefully incorporated our patron and sponsor seating into the Wedge concept," Dyno explained. These are the people who donate anywhere from $2,500 and up to the Festival's budget each year. "Without them, the Festival wouldn't exist. So we want to make sure that if they prefer not to dance, they still have the ability to see the show."
They're also doing all they can to get the word out ahead of time what people can expect when they buy tickets to the Franti concert. "It's in all our advertising, we include the map with all Franti tickets sold (as well as with season passes), it's on our website, and when people call to buy tickets, we're making sure they understand that the field will be set up differently that night." The Wedge seating concept will not be used on any other concert night.
The concert with Michael Franti & Spearhead, with the Pimps of Joytime opening, takes place on Friday, August 13. Gates open at 6 pm and the music begins at 7:30. Tickets are $44.95 plus tax and city parks fee.
The Festival is held at Memorial Field in Sandpoint, which seats approximately 3,000 people. Concert-goers are invited to bring in their own food and drinks, or they may purchase from vendors or the Festival bar located on the field. A limited number of chairs are available for rent, or you may bring your own. Visit the Festival online at www.FestivalatSandpoint.com for more information or to purchase tickets, or call 888-265-4554.
Editor's Note: "The Wedge" is what I am calling the dancing venue set-up and is not a term created or endorsed by the Festival at Sandpoint.
Map: Courtesy, the Festival at Sandpoint.
Photo: This is an approximation of how the Festival field will be laid out for dancing venues.


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Culture Shock: Junk Food Yogurt
Yogurt is hands down one of the most popular health food items found in grocery stores. Each year, Americans plunk down well over $100 million dollars to spoon up more than 200,000,000 pounds of yogurt! Such staggering popularity triggers fierce competition among yogurt makers.
Normally, we think competition is good. But sadly, some of the major players in the yogurt industry are doing their best to turn this super health food into mere junk food – all in the name of increased sales and shelf space!
Buyer beware! Some manufacturers will do ANYTHING to get your attention…
Case in Point:
Breyers YoCrunch Cookies n' Cream Yogurt
In our opinion, this manufacturer sank to a new low when they introduced their YoCrunch line of yogurts that include chunks of Oreo® cookies, M&Ms® MINIs ®, Nestle Crunch®, Reese's Mini Pieces® or Butterfinger ® bars. After a little research, our excited "yum" turned into a distrusting "hmmmm."
According to the Web site, "YoCrunch now takes the guilt out of a little sweet indulgence. We make it easy to have fun and eat a healthy snack too! Go ahead. Enjoy a smooth and crunchy healthy snack. You deserve it!"
We deserve it… oh, really? We think the world deserves a truly healthy yogurt – one with plenty of great taste and no junk ingredients. But hey, that's just us.
Decoding the Fine Print
It doesn't take a PSHFC (Practitioner in the Science of Healthy Food Choices) to figure out right off the bat that any "health food" with Cookies n' Cream in the name is going to qualify for Healthy Food Imposter status.
Being the good food sleuths that we are, we did our homework anyway. We started out by reading the fine print on the ingredients label. This is where we usually find most of the clues needed to determine if a product is healthy.
Here's what we found. In addition to the junk found in the Oreos (processed white flour, high fructose corn syrup, and artificial flavors), we also found unnecessary additives and preservatives (modified food starch and potassium sorbate) that are used as fillers in some yogurt products. Fillers mean you're getting less of the good stuff. So, even without Oreo bits, this variety of yogurt doesn't make the grade.
Since we like to be thorough and give all products the benefit of the doubt, we proceeded with our customary second step: we reviewed the Nutrition Facts label. Here, we found a substantial boost in calories and fat over other leading brands of yogurt – the brands that use real fruit and only a little added sugar to boost taste.
It's official: Breyers YoCrunch Cookies n' Cream Yogurt is a Healthy Food Imposter!
Let's Review
Let's take a moment to digest the smooth marketing tactics used by this leading yogurt manufacturer. For starters, they took a subpar yogurt and coupled it with junk food (Oreos). They hiked the price, calories, saturated fat, and chemical additives, and lowered the overall nutritional value. Brilliant or diabolical? Guess that depends on whether it's better health or bigger profits you're after!
Still on the fence? Here's another scoop from our friends at Breyers. Later this year they will roll out their "light" version of YoCrunch Light Cookies n' Cream Yogurt. This variety still uses the Oreos as the draw to get your attention. Only now they replace the natural sugar with a pair of artificial sweeteners. Folks, they're simply trading one not-so-great ingredient with two harmful ones.
The new lighter version does have fewer calories and less fat than the regular version because they use nonfat yogurt. But, in our book, no amount of artificial sweeteners can sugarcoat the fact that this yogurt is still junk food.
Watch for our BestBrands e-newsletter next week – which will give you the complete lowdown on how to choose the truly healthiest brands of yogurts! We'll serve up the brands without junk ingredients or added junk food.
Remember, when you're armed with a little eBrandAid know-how, you're in control at the grocery store.


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Last active 10 months ago
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|Tuesday, March 4, 2003
|Lady's Secret dead at age 21
By Glenye Cain, Daily Racing Form
|LEXINGTON, Ky. — Lady's Secret, Horse of the Year for 1986 and the last female to receive that honor before Azeri in 2002, died Tuesday morning at California's Valley Creek Farm due to post-foaling complications. She was 21. Lady's Secret produced a General Meeting colt on Monday night at about 11:50 p.m. The foaling appeared normal, according to Leigh Ann Howard, who manages Valley Creek in Valley Center, California. "There were no signs of trouble at all," Howard said Tuesday. "I checked her at 6:50 this morning, then came in and sent e-mail to people to tell them she had foaled."
At 7:45, an employee at the farm checked Lady's Secret again and found the mare dead in her stall. The General Meeting colt is healthy and will be placed on a nurse mare, Howard said.
Bred by Robert H. Spreen, Lady's Secret was born at trainer D. Wayne Lukas's Oklahoma ranch in 1982. It was a fitting start, because Lady's Secret eventually joined the Lukas stable for her racing career after Spreen sold her to another Lukas client, San Diego Chargers owner Eugene Klein.
The gray daughter of stakes winner Great Lady M., by Icecapade, was small but powerfully built with a blazing front-running style. She got off the mark quickly, winning in a dead heat with Bonnie's Axe first time out in May 1984 at Belmont Park. During the next four seasons, Lady's Secret would race 45 times, winning 25 of those starts, and become known as racing's Iron Lady. Twenty-two of those victories came in stakes, and 11 of those were in Grade 1 contests. In her 1986 championship season alone, she captured the Grade 1 Breeders' Cup Distaff, Santa Margarita Invitational, Beldame, Ruffian, La Canada, Maskette, Shuvee, and Whitney. In the Whitney, she skated out ahead of males and won by 4 1/2 lengths on a sloppy track, a performance that helped push her beyond mere divisional honors as the year's leading older female and on to a Horse of the Year title.
Klein and Lukas sent Lady's Secret racing again in 1987, and she obliged by winning a pair of races at Monmouth, including a seven-length July 21 allowance score that made her the sport's all-time leading female earner with $3,021,425.
But her return was short-lived. In her next start, an Aug. 10 allowance race over a sloppy Saratoga strip, Lady's Secret bolted on the first turn, leaving the field in an apparent attempt to head for the barn. Jockey Chris McCarron scraped his boot on the outside railing along the backstretch before pulling the mare up safely.
Lukas was perplexed but found no physical problem. Klein, who already had plans to send his prize runner through the auction ring in November, retired Lady's Secret soon afterward.
Lady's Secret made it to her appointed sale as the star entry in Fasig-Tipton Kentucky's "Night of the Stars" sale in November, where she brought a sale-topping final bid of $5.4 million. But it was not enough to sell the great mare. Before Lady's Secret stepped into the ring, then Fasig-Tipton president announced that, as part of an agreement to guarantee a minimum sale price for Klein, the sale company had placed a $5.7 million reserve on the mare.
Klein sold her later to Issam Fares for $3.8 million at the 1989 Keeneland November sale. Nine years later, when Fares dispersed his stock, the great racemare went through the Keeneland November sale again, this time in foal to Seattle Slew. But she had produced little in the intervening years, and John and Kim Glenney of Georgetown, Ky., picked her up for a relatively low price of $750,000.
As her early produce record suggested, Lady's Secret's best years were on the racetrack, and her career as a broodmare was far less illustrious. From 11 named foals, she has had just four winners.
The Glenneys moved Lady's Secret from Kentucky to California in May of 2001, believing the milder winters would benefit her.
"She was a nice mare," recalled Valley Creek manager Howard. "She wasn't pushy. She wanted to get along with everybody. Everyone always loved to come see her and feed her mints."
Howard said Lady's Secret had had some minor trouble after foaling in 2002 but that she was healthy and got in foal on her first cover afterwards.
"We were extra-careful with her this year," Howard said of the mare's fatal 2003 foaling. "Everything was so normal, I thought we'd be out of the woods."
Lady's Secret will be buried at Valley Creek Farm.


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And Sons Magazine
About This Show
We are brothers, adventure seekers, writers, sons. We aim to explore what it means to live with authentic masculinity as we step into the many intersecting systems that compose our world today. This podcast was born out of a shared desire to see quality content address a wider landscape than what most people would assume to be "Christian" or "masculine" or "Millennial." The name "And Sons" calls upon the history of apprenticeship, of following in our fathers' footsteps, of a shared experience at a core level, because we are all sons, and our goal is to become students. We use the podcast to join our audience in exploring two things. The first is how the millennial world, as a largely novel environment, works. The second is how someone becomes, over time, a person of passion, competency, and vision. The And Sons Podcast will be releasing in 12 episode seasons, with a new episode dropping each week until the season has completely aired. It's our intention to release a second season later this year. We hope you'll subscribe and join us.Read more »


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Tigard girls top West Linn in TRL showdown
TIGARD — Standing in the hallway behind the main gym at Tigard High School, Kennedy Brown had a big smile on her face.
She also couldn't stop moving.
Just constant motion. It was like nothing could make her stand still.
"I'm just really, really excited," the Tigard High School sophomore said with a big smile.
Her Tiger girls basketball teammates were also excited — with good reason.
After all they just claimed sole possession of first place in the Three Rivers League standings in impressive style, running to a 65-46 win over West Linn in a league showdown played Wednesday at Tigard High School.
"I'm totally excited," said Brown, who seemed to provide a spark for the Tigers throughout the contest. "I could play another game right now."
"It's huge," Tigard junior post Dani Lyons said of the win. "This was so much fun."
"We had a point to prove," added Tigard senior guard Gabby McGaughey. "We wanted to protect our house."
With the victory, Tigard, which came into the game ranked No. 5 in the Class 6A coaches poll, improved to 3-0 in TRL play (8-3 overall), leaving the Tigers alone atop the league standings.
"That's something," Lyons said. "But there's a long way to go."
"We know that every game matters in this league," McGaughey said.
West Linn moved to 2-1 in TRL games and to 9-2 on the season with the setback.
"Tigard is a great team, and they came to play tonight," West Linn senior guard Lexie Pritchard said. "Every loss, you should learn something from. And we'll learn from this. But, it's a quick flush and it's on to the next one."
The 5-foot-5 Brown, who missed her freshman season due to a knee injury, helped get the Tigers off to a flying start in Wednesday's showdown. She sank a pair of free throws to open the game, and then followed that up with a three-point basket, coming off an assist from junior guard Campbell Gray, giving Tigard a 5-0 lead before the contest was even a minute old.
The Tigers would hold the lead for most of the first quarter. Following a basket on a drive by Gray, and a short-range jumper by sophomore Delaney Leavitt, Tigard would hold a 13-8 advantage with 2 minutes and 40 seconds left to play in first quarter.
But West Linn rallied in a hurry. The Lions, getting a follow-up basket by freshman post Aaronette Vonleh and a three-pointer by Pritchard, tied the game at 13-13 at the end of the opening period.
West Linn carried its momentum into the second quarter. Senior guard Brooke Landis sank a three-pointer to open the period, giving the Lions their first lead of the game, at 16-13. Another Landis three-pointer, and a pair of free throws by Pritchard, helped West Linn up its lead to 23-19 with 5:48 left before halftime.
Tigard came battling back. Getting a follow-up basket by junior Paige LaFountain and a pair of free throws by McGaughey, the home team regained the lead, at 27-24, with 3:39 remaining in the quarter.
But Vonleh, West Linn's powerful 6-3 freshman, answered with three straight baskets, giving her team a 30-27 advantage with 2:19 left in period.
Tigard called time out at that point.
"At that point, we said 'no more zone,'" Tigard coach Steve Naylor said. "We decided to take our chances with a man-to-man defense."
Whatever the Tigers did, it seemed to work.
Following the time out, Tigard got a three-pointer by Brown, off a pass from McGaughey, a steal and layup by Gray, a three-pointer by Leavitt, off another McGaughey assist and a pair of free throws by Lyons, after she came up with a back-court steal, giving the Tigers a 37-31 halftime lead.
Behind its defense, Tigard began to pull away in the third quarter. West Linn, making one of 11 shots from the field, scored just six points in the period.
Tigard got four points each from LaFountain, Gray and Lyons in the quarter. The Tigers capped off the period getting a steal, and a buzzer-beating basket by LaFountain, giving Tigard a 49-37 lead going into the fourth quarter.
The Tigers didn't slow down in the final stanza. Leavitt scored on a baseline drive to open the fourth quarter. LaFountain followed with a three-pointer from the top of the circle, coming off a pass from Lyons. Then, after West Linn got a free throw from freshman Cami Fulcher, LaFountain went 2 for 2 from the stripe, giving Tigard a 56-38 lead with 4:00 left to play in the game.
The Tiger defense made sure that was more than enough.
West Linn made just one of nine shots from the field in the fourth quarter, making the Lions 2 for 20 in the second half, as Tigard cruised to the 65-46 win.
"It was impressive and unexpected," Naylor said. "That's a real talented team that we got on top of tonight. It was our best game of the year so far."
"I thought we played really great tonight, especially on defense," Brown said. "We dove for all of the 50/50 balls. I think we outworked them."
"We all understood our roles, and played really well," Lyons said.
McGaughey, one of the few seniors on the Tigard team, seemed to relish the victory.
"It's my last year," she said with a smile. "It's my house. We all protected our house."
LaFountain led all scorers in the contest with 19 points. She also had five rebounds. Brown scored 13 points, all coming in the first half, and she had seven rebounds. Gray scored 10 points to go with six rebounds and three steals.
"Paige and Campbell played great," Naylor said. "And Kennedy Brown had her best game. She's our spark plug. She's fearless."
Lyons scored eight points and she pulled down six rebounds. She also helped limit Vonleh to just one point in the second half.
"I love battling girls that our bigger than me," the 5-8 Lyons said. "It's the best part of the game to me."
Leavitt added nine points for the Tigers.
Tigard, as a team, made 22 of 52 shots from the field, with five three-pointers, and 16 of 20 free-throw attempts. The Tigers also had just seven turnovers in the contest.
Vonleh led West Linn with 13 points. Pritchard added nine points for the Lions, senior Kennedi Byram had eight and Landis scored six.
West Linn, as a team, made 13 of 45 shots from the field, with five three-pointers, and 15 of 25 free-throw attempts.
"We were just short on a couple of things, and they executed well" Pritchard said. "Now, we know that every team will be fired up to play us. We'll be ready for them next time."
The TRL powers will have their rematch Jan. 30 at West Linn High School.
First, both teams will be back in action with league games on Friday. West Linn will host Canby at 5:45 p.m. and Tigard will be home to face St. Mary's Academy at 7 p.m. On Tuesday, West Linn will play at Lake Oswego and Tigard will travel to Newberg for 7 p.m. league games.


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It makes me sad to hear Perl programming called "scripting". "Stop saying script" is a common refrain of mine. I gave a lightning talk about this at OSCON 2007, and a few hours later, Larry Wall, Perl's creator, gave his State Of The Onion in the same room, and reviewed my lightning talk like so:
Well, if you're gonna get dissed, might as well be by Larry, right? To read why he disagrees with me, see his just-published transcription of the State Of The Onion. I agree with his points, and yet, my core concerns about "scripting" being seen as not really programming still stand. How to combine the two?


text:
Completing the Online Application
Step 1: Read all material and instructions
- Instructions are for your usage and benefit
Step 2: Prepare your personal statements
- Compose your statements in a Word document and utilize the spell check and grammar feature
- Statements are limited to 3,000 characters (not words)
Personal Statement Questions:
- What career do you see yourself in 10-15 years and what life experience(s) has helped you realize this career goal?
- Choose a meaningful community service that you participated in or helped organize within the past year and explain what kind of impact it has made on you and how it has helped you recognize your career/life goal.
- Share a challenging event in your life and how you overcame it and grown from the experience.
Step 3: Select scholarship funds
- Review the scholarship listing and select the scholarship funds you feel you are qualified for
Step 4: Create your login and password
- Access the Application Link on our website, pauahi.org
- Passwords must be 8-16 characters in length and include a non-alpha numeric token such as: !, @, #, $.
- Application times-out after 20 minutes of inactivity
Step 5: Click the "Submit" button
- Upon review of your application, click the green "submit" button to send your application to us for further processing
Step 6: Letters of recommendation (required only for select funds)
- Access the Manage Letters of Recommendation page by logging into your Pauahi Foundation application
- Confirm your writers email address
- Request the correct "type" of letter the fund is asking for, i.e. community, educator, employer
- Hard-copy letters of recommendation will not be accepted
- Writer cannot be a family member
- Letters will be applied to all funds that require the same type of letter
Step 7: Student Aid Report (SAR-required for those funds with criteria of "demonstrate financial need")
- Only PDFs of SAR (using 2016 tax information) may be emailed to email@example.com
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- Only hard-copy portfolios will be accepted
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Pauahi Foundation
567 South King Street
Honolulu, Hawai'i 96813
- In-person drop off to:
Applicant Services Center
567 South King Street Suite
Honolulu, Hawai'i 96813
Step 9: Verification of Hawaiian Ancestry
See Hawaiian Ancestry Verification page


text:
Date: 18 August 2017
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Product 69/117
This t-shirt from St.George by Duffer will make a perfect update to a weekend wardrobe. Made from a super-soft cotton, it comes in a regular fit with a crew neck and a bold graphic print. Team with denim and trainers for an off-duty profile. Also available in smaller sizes.


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Paul Wood's Photography
Comments are encouraged. Enjoy.
Tuesday, May 23, 2006
3 Comments:
- At May 23, 2006 4:49 PM, said...
I do love your shot number 5. It looks so peaceful. I bet he'd pay for that shot! Now, tell the truth. You were REALLY hoping one of those puppies would drop and you'd catch it on film, right?
- At May 23, 2006 10:01 PM, Paul Wood said...
Hi Mrs Rule of Thirds:
No, I wasn't waiting for somthing to drop, but I was ready in case one did. That particular boat was in the air for what seemed to be a long time because the boat that went in before wouldn't start. I took around 130 pictures that day and most are worth keeping.
- At May 24, 2006 9:17 AM, Carrie & Family said...
LOL! You guys are too funny!!
The video you did for Bruce was great Papa Papa..


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Safety begins in the workplace and its starts with the right Tools for the right Job. Engineering tomorrows safety product today gives our customers the assurance that our name means safety for the people who work in tod ...
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Chicago Cubs vs. Milwaukee Brewers Ticket Sale
Please come to the SIRC (Coughlin 040) to purchase tickets.
2 tickets per DU student ID. Each ticket is $15.
The game is on April 17th at 7:05PM at Wrigley Field.
Please bring cash or a check written to Dominican University.
Date and Time:
Tuesday, April 4, 2017 (All day) to Thursday, April 6, 2017 (All day)
Location (On-Campus):
Lewis Hall


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Unchained Memories is a 2003 documentary film about the stories of former slaves interviewed during the 1930s as part of the Federal Writers' Project and preserved in the WPA Slave Narrative Collection. This HBO film interpretation directed by Ed Bell and Thomas Lennon is a compilation of slave narratives, narrated by actors, emulating the original conversation with the interviewer. The slave narratives may be the most accurate in terms of the everyday activities of the enslaved, serving as personal memoirs of more than two thousand former slaves. The documentary depicts the emotions of the slaves and what they endured. The "Master" had the opportunity to sell, trade, or kill the enslaved, for retribution should one slave not obey.
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Now is a good time to speak with your Auckland Broker Mortgage adviser. All of those mountain or sea views might be closer than you think they are.
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Toy Drive!!
It's that time of year again! We are teamed up with Santee Santa's this year to collect new, unwrapped toys and non-perishable food. Help us bring holiday cheer to our community! We will be collecting items through December, so stop by today to donate! If you would like to learn more about Santee Santa's click here. Happy Holidays!
Is It Covered Under Factory Warranty?
Is my car problem covered under the factory warranty? This is a very common question that we receive here at The Dyno Shop. In most cases this is a question that we can only shed some light on because ultimately this is a question that the dealership has to answer.
For example, let's say the Crankshaft Position Sensor has failed on your vehicle causing it not to start. Parts and labor, including towing would be covered under the base factory warranty. But what if external damage is what caused the part to fail?
External damage is considered an accident and not covered under the base warranty. It is up to the dealership to determine what has caused the part to fail and whether it will be covered under warranty.
The base warranty on most vehicles today to 5 years and 50,000 miles. In order for the manufacturer to honor the warranty the failure must occur within the time and miles of the promised warranty. Often this is not cut and dry because manufacturers provide several levels of warranty coverage. The two most popular are the bumper-to-bumper warranty and the power train warranty. Power train warranties usually last longer but cover less items whereas bumper-to-bumper coverage will last for shorter periods of time but cover more items.
If you have questions on whether or not an issue with your vehicle is covered under the factory warranty give us a call, we can help 619-562-3933!!! Have a great week!
Rain, rain go away!
San Diego County is expecting thunderstorms this week. We want you to feel safe in your vehicle during this first rain of the season, so here are some tips to make your commute safe in the rain:
April 2018
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Voting on this contest has closed. Thanks to all who voted!
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For over 25 years, the biggest photographic studios worldwide have replaced their original flash tubes with the Lumix ones.
The range of products Lumix offers are developed and designed by our own team then manufactured by carefully chosen companies. We aim at offering the best consumer satisfaction in terms of quality & price. Phoxene only works with long established reputable companies to produce premium quality tubes. Once manufactured, Phoxene mounts the tubes to connectors if necessary, and then test each one individually.
We cannot divulge the names of our manufacturing partners, but be assured that these companies are at the edge of Xenon tubes technology. Phoxene would never accept to work with 'low-cost' tube manufacturers.
For your information the amount of tubes produced does not allow mass production. Only highly specialised operators can hand-make them.
Lumix tubes are designed to match the electrical specifications of the original models. The lighting effect is similar and each tube is tested at least once on Phoxene's premises before being shipped to customers.


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One Man, One Woman, One God
My Lowell and I have been married twenty-nine years. I wouldn't trade my man for anyone in the world. It's been a rough ride at times, but we have taken it together. I'm a blessed woman.
- Promise each other that no matter how angry or frustrated you get with each other, you will NEVER say the D word. (d——) If the two of you never say it, or even think it, you'll never do it.
- If you have something to discuss that may cause tempers to flare, go out for dinner or for a Coke to discuss it. We all behave much better in public. ~smile~
- Read your Bible together. Pray together. Face challenges together. Think we and us, not I and me. My Lowell and I still need to work on this sometimes.
Believe on the Lord Jesus Christ and all that He says. He is our salvation for eternity and our salvation in life's hard times.
Marriage is a lifelong covenant between three people— one man, one woman, and the One True God.
Do You Celebrate Advent?
Advent is a personal thing.
Perhaps you attend a denomination that celebrates with certain liturgical rituals. That's great. Rituals bring meaning and reverence to our worship. Perhaps your church doesn't celebrate Advent. Perhaps you've never even heard of Advent.
Advent is simply a way to focus our thoughts and our hearts on Jesus and the celebration of His birth, death, resurrection, and His offer of salvation to us. It's a time of reflection and heart searching. It is a personal, holy thing. What you do isn't as important as what you do in your heart.
We light candles on an Advent wreath each night in December, read our Advent Book, pray, and on good nights, sing a carol. Do we do it every night? No. We miss a few, but that's okay. We just pick up the next night and keep going.
I encourage you to focus on Jesus as the excitement of Christmas continues to mount.
Christmas Blessings from Harvest Lane Cottage,
Christmas Gifts for Children… Precedence, Disappointment, and Gratefulness
I heard some mothers talking the other day about how their children were disappointed when they didn't receive a lot of gifts for Christmas. It saddened me. I have a word that has guided my gift giving with my children.
Precedence…. What does that word mean to you?
I looked it up on http://www.dictionary.com/. As I was looking for definitions, most were related to law precedents. That tells me it's a pretty strong word. I am most interested in the first definition that the American Heritage Dictionary presented:
During the year, I look for gifts that I think they will enjoy. I put them away in a box until their birthdays, Christmas, or an I Love You day. Because I don't give big gifts, they don't expect them. Because I don't give them often, they are thrilled when they receive one.
Does this mean my children are disappointed with their Christmas gifts? On the contrary, they are happy with what they receive. Thrilled in fact.
When we don't set a high precedence of expectation, our children are free to be grateful for the gifts they do receive. They can truly enjoy their gifts without thought of cost or quantity.
I love my children. I am not required to give them gifts. I want to give them gifts. They know that. They are thankful and enjoy the gifts because they know I am giving them out of love.
Just something to think about…
Blessings from Harvest Lane Cottage
Keeping it simple for our Savior
Planting Seeds… J.R. Miller
All our thoughts, words, and acts are seeds. They have in them a quality which makes them grow where they fall, reproducing themselves. This is true of the good we do. The mother's teachings enter the mind and heart of her child as mere germs; but they reappear in the life of the son or daughter, in later years, in strength and beauty, in nobleness of character, and in usefulness of life. Not only is this strange power in the mother's words; her acts, her habits, her tones of voice, the influences that go forth from her life, are also seeds, having in them a vital principle. Where they lodge, they grow.
You never can lose your mother. She may die, and her body may be borne out of your sight, and laid away in God's acre. You will see her face and hear her voice no more; no more will her hand scatter the good seeds of truth and love upon your life's garden. But you have not lost her. Your mind and heart are full of the seeds which fell from her hand along the years. These you never can lose. No hand of death can root them out of your life. They have grown into the very tissues of your character. They reappear in your habits, your dispositions, your feelings and opinions, your modes of thought, your very phrases and forms of speech. You never can lose your mother; the threads of her life are woven inextricably into your life.
~J.R. Miller
The Seeds We Scatter
Every True Wife
"Every true wife makes her husband's interests her own. While he lives for her, carrying her image in his heart and toiling for her all the days, she thinks only of what will do him good. When burdens press upon him she tries to lighten them by sympathy, by cheer, by the inspiration of love. She enters with zest and enthusiasm into all his plans. She is never a weight to drag him down, she is his strength in his heart to help him ever to do nobler and better things."
~ Homemaking ~
J.R. Miller
"She does him good and not evil all the days of her life."
Proverbs 31
21 Ways to Enjoy Homemaking
Something to Think About… A Few Ways to Enjoy Homemaking
11. Smile!
12. Pray while you iron.
13. Invite someone over. It's great motivation; and, God tells us to be hospitable. It's also fun!
14. Make time in your day for doing something you enjoy…knitting, sewing, crocheting, writing, reading, whatever it may be.
15. Place your favorite chair near your husband's favorite chair. Reach over and hold his hand.
16. Seek friendships with ladies who enjoy homekeeping.
17. Try new recipes regularly.
18. Make useful things for your home and for your family.
19. Make things homemade as often as possible. There's such satisfaction in it.
20. Take time for tea!
21. Use it up; wear it out; make it do; or do without!
Just Something to Think About….
Blessings to you all from Our Lord and Savior Jesus Christ….
Learning to Enjoy Homemaking More and More


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Click on this image to enlarge it, then print it out. Have fun drawing!
Remember to go to the home page and sign up to get each new drawing page sent to your inbox…and you will also be signed up to win one of free books, to be given away once it is published.
Happy Drawing!


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Detroit Tigers closer Francisco Rodriguez confesses that he caught Zika in the offseason.
"It wasn't a cold, trust me," Rodriguez told ESPN. "It wasn't a cold. A cold, you have a sneeze, have a headache, take a couple Tylenol and you're done. You don't have a cold for two weeks, you don't have a bodyache for two weeks, you don't have headaches, throwing up, weaknesses for two weeks."
Rodriguez spends the offseason at home in Venezuela. He said the symptoms lasted two weeks but he really didn't recover for two months.
The disease spread by mosquitoes doesn't seem to have adversely impacted his play this season. The 34-year-old owns 14 saves in 20 appearances and boasts a 3.86 ERA. Sitting on 400 saves, good for sixth on the all-time list, Rodriguez set the single-season mark with 62 in 2008 for the Angels.
Pau Gasol, Hope Solo, and Serena Williams, among other athletes, have all expressed concern about traveling to South America for the Summer Olympics because of Zika, which can unleash neurological disease in adults, birth defects in unborn children, and death in the weak or even in the weakened.
"I wouldn't blame them," Rodriguez explained to ESPN. "If they have plans to have kids in the future, you've got to think about it. You have to be aware of that as well. You have to do some homework, some research about it."


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M1 Abrams
From Canadian Power Wiki
The M1 Abrams is an American third-generation main battle tank. It is named after General Creighton Abrams, former Army chief of staff and commander of United States military forces in the Vietnam War from 1968 to 1972. Highly mobile, designed for modern armored ground warfare, the M1 is well armed and heavily armored. Notable features include the use of a powerful multifuel turbine engine, the adoption of sophisticated composite armor, and separate ammunition storage in a blow-out compartment for crew safety. Weighing nearly 68 short tons (almost 62 metric tons), it is one of the heaviest main battle tanks in service.
The M1 Abrams entered U.S. service in 1980, replacing the M60 tank. It served for over a decade alongside the improved M60A3. The M1 remains the principal main battle tank of the United States Army and Marine Corps, and the armies of Australia, Egypt, Greece, Kuwait, Morocco, Saudi Arabia, and Taiwan.
Three main versions of the M1 Abrams have been deployed, the M1, M1A1, and M1A2, incorporating improved armament, protection, and electronics. These improvements and other upgrades to in-service tanks have allowed this long-serving vehicle to remain in front-line service. In addition, development for the improved M1A3 version has been known since 2009.
- Afghanistan
- Afghan National Army x 140
- Australia
- Australian Army x 180
- Republic of China
- Republic of China Army x 220
- Egypt
- Egyptian Army x 1,205
- Greece
- Hellenic Army x 400
- Kuwait
- Kuwaiti Army x 218
- Morocco
- Royal Moroccan Army x 22
- Saudi Arabia
- Royal Saudi Army x 442
- United States of America
- United States Army x 5,567
- United States Marine Corps x 403


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Like a glorious phoenix that just properly could not be bothered for a bit over Christmas, we're back! We're covering some indie comics we picked up last year, and a load that were in a slightly wet bag in Roger's house.
Pretty good stuff.
Plus: watch a sad man's life disintegrate before your very ears when he learns that never again will he get to taste the sweet, sweet nectar of a Panda Pop.
Also: learn which member of the team accused a small local police force of being child abusers on local TV news show Look East!
We covered:
- Sandman: Overture – Neil Gaiman, J.H. Williams III
- Injection – Warren Ellis, Declan Shalvey, Jordie Bellaire
- Limbo – Dan Watters and Caspar Wijngaard
- Strugglers – Tim Fish (the other one appears not to be online, sorry folks. WE TRIED.)
- Public Information 1989 – Philip Trenerry
- Never Ever After – Chris Baldie & Holley McKend
- Damn days – Tim Levang
- Misc. Anthology – Martin Simpson
- Wytches – Scott Snyder, Jock, Matt Hollingsworth
- SuperMutant Magic Academy – Jillian Tamaki
- Long John Silver – Xavier Dorison, Mathieu Lauffray
- Dick Cream – Jordana Globerman
- Mean Girls Club – Ryan Heshka
- Hand Me Down – Kristyna Baczynski
- Kaptara – Chip Zdarsky and Kagan McLeod
- Jupiter's Circle – Mark Millar and Wilfredo Torres
- Mutants and Mystics: Science Fiction, Superhero Comics, and the Paranormal – Jeffrey Kripal
- Street Dawgz – Lizz Lunney
- In Situ – Sophie Yanow
Prose we yapped about:
- SPQR – Mary Beard
- Mutants and Mystics: Science Fiction, Superhero Comics, and the Paranormal – Jeffrey Kripal
- The Ministry of Nostalgia – Owen Hatherley
Seriously, just how good is Martin Simpson's stuff onMisc


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About Pharmacy2U
Pharmacy2U is the UK's largest online pharmacy*, helping over 240,000 people across the country with their NHS repeat prescriptions✝. Set up by a team of pharmacists in 1999, Pharmacy2U was a founding partner to the NHS in developing the Electronic Prescription Service (EPS). We're registered with the General Pharmaceutical Council (GPhC) (9010146) and our Online Doctor service is regulated by the Care Quality Commission.
The future of the NHS
As we celebrate the 70th anniversary of the NHS, our feature in WIRED magazine takes a look at what the next 70 years could have in store for healthcare.
Health Heroes
To celebrate 70 years of the NHS, we've partnered with the Daily Mail for the 2018 Health Hero Awards, to salute Britain's Healthcare professionals.
Patient Testimonials
"Having Pharmacy2U definitely helps me live an active life" - Keira Radice
Our pharmacy team
Our experienced team of UK-based pharmacists help over 100,000 patients manage their repeat prescriptions.
Other services
Online Doctor
GP consultations for over 38 conditions which may lead to prescription-strength treatments and further testing.
Private Prescriptions
Get your private prescriptions fulfilled and delivered to your door by Pharmacy2U.
Looking for health & beauty products?
Our sister company, ChemistDirect.co.uk can take care of you.
Help & Support
Call us on +44 (0)113 265 0222
Monday to Friday 8.00am - 5.30pm and Saturday 8.30am to 1pm. Email us at any time using our online form.
Health Info
Click here for healthy lifestyle hints and tips, conditions A-Z, BMI calculator and more.
*Information provided by the NHSBSA
✝ NHS repeat prescription service only available to patients registered with a GP in England and if your surgery needs you to order directly, we'll tell you how to do this
I don't have
a Prescription
No Prescription? Visit our Online Doctor for a confidential consultation.
For the options below, you will be required to post your paper prescription, (what is this) issued by your doctor to us, before we send you any medication.


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I think one of my favorite things about photography in this age of technology is the ability to manipulate photographs like never before. I know there are people who will completely disagree with me on this but, for me, it is a lot of fun to take a photograph to a different place.
Even when I shot film, processed and developed my own images, I still was messing around with the final product. I would dodge and burn, hand color and tone my photographs. I learned a fun process of double exposing my film in camera and always loved the results.
Now, thanks to photoshop, I can take a image and play with it as little or as much as I want.
I really haven't developed a set style yet. I know many photographers that I could pick their photographs out a line-up based on how they are edited. Some have an extraordinary polished, pure, rich look. Others have a bright, soft pastel... while others choose a matte, dreamy kind of look. The list goes on and on.
I don't know where I will fall just yet. I am narrowing down my style more and more. I definitely love warm tones. I like rich images. I do love a good matte background. I love, love, love shooting during golden hour to get those tones.
However...photoshop CAN NOT and WILL NOT fix everything. To get an amazing image you have to do a lot of work in camera. I am so MUCH more aware of what type of images I want to capture BEFORE I even click the shutter. I spend a lot of time before a session letting the location's background, setting, or the props for a session inspire me. Then, I view photos after the session I just kinda let the photos "speak to me." Weird, I guess... but, that is how my brain works.
I love emotion. I love the little details. I want an image to stop you in your tracks. This requires A LOT of work in camera. I can't magically create that in photoshop. I've learned a lot about manipulating my camera. I shoot only in manual and can quickly fix my settings.
I think my biggest tip for clients is to find a photographer whose images speak to you. A lot of photographers put a lot of of time and effort into making sure every detail about your image is absolutely perfect. Actually, don't just find a photographer. Find an artist.
Seriously, in 2015 ANYONE can take a picture. They can buy a fancy camera. They can edit them on their phone app. I get that and, hey, that's awesome. I'm happy to see people being able to capture more moments in their lives. But, if you want TIMELESS. If you want ART, pick a photographer that is good at their JOB.
Before/After-White balance issue in camera, desaturation of color.
Before/After--White balance issue fixed, enhanced the color, dramatic vignette:


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The Walmart login portal known by the name WalmartOne, has made lives of Walmart employees a lot easier. Instead of calling up their bosses to fix a work schedule, to change it or know their current paystub; an employee can now simply log into their WalmartOne portal and find all the necessary information there. Any Walmart associate can have an account and opening one needs a valid Walmart employee ID number and personal information. However, like any other online account, forgetting the login credentials for Walmart would be natural. In such a case, you could recover your Walmart login account through the following procedures.
- Open the WalmartOne Login page: Assuming you have an active internet connection to your device, you have to open the WalmartOne login page. The URL is – https://authn.walmartone.com/login.aspx. Once the website loads, you should see the boxes for username and password. Underneath those, a 'Forgot Password?' button should be there. Click on it.
- Recover Password through 'Forgot Password?': This is the page where you provide necessary details for WalmartOne password recovery. The user ID is needed for the platform to proceed through the rest of the procedure. The online interface should ask a series of authentication questions that you have provided earlier while creating the account. Once all the forms are filled up, click on the yellow 'Go' button located in the bottom of the page.
- Check Email: WalmartOne should send you an email with instruction and a link to recover your password for the WalmartOne login account. You need to have access to the email address that you have provided during registering for WalmartOne. Click on the link, you will be redirected to a new password creation page.
- What if you don't remember your email? If you don't have access to your email account, you need to contact WalmartOne's employee who manages these sort of stuff to manually get assistance.
- Login: Once you get a new password, you could login to the portal again.
While resetting a password, always remember to use something you can remember and difficult at the same time.


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Thank you for applying for an office assistant position at Organo-Lawn. We believe in training our employees to be problem solvers. Our approach to customer service is to provide accurate and professional information to help the customer make a quality decision.
If you believe you would be a good team member with a strong work ethic we would enjoy the opportunity to work with you. Please fill out this form to the best of your ability!


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Jeffrey Galvin via Crowdrise
October 30, 2013
Not quite half way there. Less than 4 days and counting. See more
BENEFITING: Blazeman Foundation for ALS
Jeffrey Galvin
The Blazeman Foundation is comprised of a Team of multisport athletes dedicated to raising much-needed research dollars with the goal of finding a treatment and ultimate cure for ALS/Lou Gehrig's disease. The Foundation is named in honor its founder Jon Blais who died of the disease himself. We race now, as he did, So Others May Live!
The Team: $540 TOTAL RAISED SO FARJOIN THE TEAM
Want to help Fundraise or Volunteer for this amazing Fundraiser? Join the Team


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***Announcement: It would mean so much if you supported...
Never isnt always forever
- by Morgie & Guess who
- Rating:
- Published: 4 Oct 2012
- Updated: 21 Dec 2012
- Status: In Progress
What do you mean never? And does it mean forever?
Join MovellasFind out what all the buzz is about. Join now to start sharing your creativity and passion
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The Uganda Investment Authority (UIA) will convene the 2nd Kampala Private Equity/Venture Capital Conference on June 21-22, 2016. The event aims to connect high potential enterprises with local and international private equity and venture capital investors.
According to the Global Entrepreneurship Monitor, lack of accessible and affordable financing to grow their enterprises is among the biggest constraints to businesses in Uganda. Private equity and venture capital could form part of the solution to financing for SMEs.
Although many companies in Uganda are just starting and showing very high potential for growth and profitability, they lack the capital to get established. Between microfinance and mega deals in Uganda lies the "missing middle" – a lack of SME business finance holding back a swathe of high potential enterprises. Yet investing in the growth of SMEs benefits the whole value chains such as suppliers, processors, distributors and the storage facilities. There is no better way to grow the economy than offering affordable finance options to the SMEs.
Private Equity, Venture Capital, Angel investor groups and crowd funding platforms offer SMEs a multitude of new financing options.
For further information regarding the conference please contact Mr. Basil Ajer, Director Small and Medium Enterprises Division, firstname.lastname@example.com.


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Please review the 2018 Summer Camp Brochure to learn about our programs and policies.
Special Note to Parents of Campers Born in 2014: Please be aware that in order to comply with new provincial childcare legislation, any child enrolled in Kids Camp must be at least 4 years of age at the time of their attendance at camp.
Please review the documents below to learn about camp policies and procedures. Call 416-484-8627 or email us at firstname.lastname@example.com to find out more.
Our Policies
What to Bring
Drop Off and Pick Up Map
Pool Schedule
Summer Camps Menu 2018
The sports camps teach a variety of fundamentals, with excellent instruction for young athletes at the introductory and intermediate levels. The arts and technology camps provide creative and intellectual challenges for children of all levels. The kids camps offer a broad range of activities and sports for children aged four to eight.
Our kids summer day camps offer cooperative play and challenging activities to help develop your child's social skills, creativity and athletic abilities. In other words, they're "fun, fun, fun!"
Our sports summer day camps are a great way to get your child moving and, at the same time, introduce new skills. From lacrosse through to golf and baseball, we've got all the hottest sports. Each camp provides a thorough grounding in the fundamentals and more advanced skill development for older players.
The arts summer day camps provide creative challenges for children of all levels. Whether your child is a budding Picasso or a future So You Think You Can Dance contestant, we have a camp that will bring out the best of his or her talents.
From space camp to video game development, there's something for everyone in the next generation of techies.
Leadership training provides young teens with valuable leadership and life skills. The camp offers theoretical and practical leadership training and opportunities for development as future camp counsellors.
The Debate and Public Speaking Camp will provide an opportunity for campers to build on their self-confidence, quick-thinking and teamwork skills. A typical day at the camp will include 1-2 comprehensive instructional sessions to investigate important concepts such as; drafting an argument and formatting a round-table debate, with most of the time spent on interactive games and competitions for the campers to apply what they have learned. The camp is run on a bi-weekly basis.
Coding Camp provides an introduction to computer programming skills and problem-solving with computers. Coding Camp offers a fun, creative and highly educational program that will interest aspiring coders of all skill levels.
Robotics Camp explores the wonderful world of robots and the technologies behind them. Participants learn how to design, create, and program their own robots using a wide range of equipment and software. Throughout the program, the camp will emphasize the importance of problem solving and teamwork. At the end of the week, campers will create a robot from scratch to solve a real-world problem.
Please review the 2018 Summer Camp Brochure to learn about our programs and policies.


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The next L2R course is due to start on
Monday 16th April - Spaces Available
Learn To Row
Have you seen the rowing at the Olympics or the Oxford-Cambridge Boat Race on the TV?
Have you thought that there is no way that you can do that kind of thing – that rowing is for really fit and tall people.....?
Well think again.... Rowing is an activity for everyone – for people who want to go out and race and win and for those who want to simply mess around on the river. It doesn't matter what your age is – you're never too old or young to learn to row. Each course is limited - so put your name down now.
SPRING 2018 Learn to Row Course
Limited to 12 people, on a first come first served basis.
5 (2.5hr) sessions plus capsize drill and mini fun races
- Safety briefing
- Mini Races
- Opportunity to try out different boats and types of rowing
- British Rowing Explore Rowing Course handbook
- British Rowing membership for 3 months once joined the club.
- British Rowing trained coaches.
Ideally we would like you to attend all 5 sessions and the races to make the most out of your time with us.
There are various follow-on options from the course if you decide you would like to join the club and take up rowing, coxing or even volunteering.
How to join :
1. Check you are eligible.
You must be able to to swim 50m in light clothing and in good health.
2. Check you can do the dates. See below
3. Download this registration form and email to the contact email address on the form.
4. Send payment of £70 by BACS or Paypal to Devils Elbow Rowing Club. Details on the application form.
5. Receive confirmation of your course booking
6. Attend a minimum of 4 of the 5 sessions
7. Fall in love with rowing, and join the club :-)
We look forward to hearing from you!
Learn to Row Dates 2018 : Spaces Available
Session 1 - Monday 16th April 2018 6.30pm - 9pm
Introduction, tour round the club, water safety video, ergo technique, how to get in a boat, how to hold a blade on land, basic rowing technique
Session 7 - Mini Races - Saturday 19th May 2018 10:30am-1pm
Frequently Asked Questions
Q: How much does the course cost?
A: The fee for the course is £70. This includes an Explore Rowing Handbook, Temporary Club Membership, 3 month membership to British Rowing with all the associated benefits, coaching and training from Qualified British Rowing coaches.
Q: Do I need to be able to attend every session?
A: No, although the more you can attend the better to ensure you are progressing at the same pace as everyone else on the course.
Q: When do I pay the course fee?
A: To guarantee your place on the course you will need to pay the fee when you sign up, either by sending a cheque payable to "Devil's Elbow Rowing Club" or via BACS using the Bank details on the application form.
Q: Do I need to sign anything?
A: Yes, you will need to fill in a temporary membership form before you can start the course. We do need to have these in advance, either by email or post.
Q: How long will the sessions last?
A: The water session will typically last about 2.5 hours. This includes the time to get the boat on and off the water.
Q: What do I need to wear for the first session?
A: The first session will be an introduction to the club, some safety issues and some technique work on the ergos (rowing machines). For this session you will be fine with typical gym clothing. We will cover water based clothing during this first session.
Q: Will we be out in boats every session?
A: This depends on weather, the time of year and availability of volunteers. During the summer months we will always try and get everyone out on the water for each session.
Q: Do I need to be able to swim to attend the course?
A: It is a requirement for the course that you can swim 50 metres in light clothing, swim 5m underwater and tread water for 2 minutes. Buoyancy aids are available for anyone who is not a confident swimmer, but these can interfere with rowing technique and you are strongly advised to be a confident swimmer before starting the course. Coxes wear a buoyancy aid at all times regardless of swimming ability. This will be tested at the mandatory Swim Test and Capsize drill in a local swimming pool.
Q: Do I need to be super fit to do the course?
A: Not at all, anyone is welcome to join regardless of fitness levels. Like many sports if you wish to compete then rowing does take a lot of commitment, but we welcome recreational rowers.
Q: Am I going to fall in?
A: Although we can't 100% guarantee you won't fall in, it's very rare when in the types of boats you will be using. We will cover all aspects of water health and safety on the course and coaches will be available on the bank should an incident happen.
Q: What if I've done some rowing before?
A: If you have some previous experience of rowing then get in touch and we will assess how best to fit you into the club.
Q: Where can I find out more information about rowing before the course start date?
A: The best place for information about rowing is the sport's national governing body: http://www.britishrowing.org/
Contact Us
Learn To Row Courses
Everyone is welcome to join Devil's Elbow Rowing Club including complete beginners. We try to run Adult Learn To Row Courses twice year. However, all the members are volunteers and want to row themselves, so please bear with us if you cannot get on a course straight away.
If we don't have a course scheduled, or it is full, please use the form opposite to register your interest or to arrange a visit to the club to see what we can offer. In some circumstances we will offer a £25 for 4 sessions trial. However this does not include all the benefits of joining the official learn to row course, but does try to cater for those who might not be able to join the course due to other commitments etc.
Next Course
The next course is due to start in April 2018. Spaces are limited to a maximum of 12 due to the availability of boats and safety regulations. To register your interest in the next course or taster session please contact us.
If you would like to try rowing you are welcome to come down to one of our Taster Sessions before joining a course.
Become a Cox:
If you fancy learning how to cox boats at Devil's Elbow Rowing Club you can contact us at any time. We can arrange for you to get into a boat and enjoy what the world of rowing has to offer without the physical side. If you prefer, you can join as part of a scheduled Learn to Row course. It's not uncommon to have friends join at the same time, with some interested in rowing whilst others try coxing or come and join in to make new friends and develop a new skill. A good website for reading about what coxing is all about is First and Third Trinity Boat Club
Course Content
The aim of the 5 Session Learn To Row Course is to teach the basics of rowing and sculling, after which you will hopefully want to join the club either as a racing or recreational member.
The course starts with ergo (rowing machine) technique, induction to the clubhouse, showers and changing rooms, boat racks and landing stage. After going through safety matters you will start rowing\sculling in crews of up to 8 members in various boats with an experienced crew member in the boat either coxing or rowing.
Courses will also include off water training and coaching sessions and end with mini races in the wide stable boats.


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A few, key kitchen organization products can greatly improve the functionality and storage capacity of pretty much any kitchen, be it large or small.
In partnership with Amazon.com, Step-by-Step Declutter has carefully chosen a selection of products designed to organize the kitchen and keep it organized. Here you'll find a wide variety of baskets, bins, shelves, racks, sorters, and more – all of which work well and look great. These items were chosen with the goal of improving not only the functionality of the kitchen but also the look and feel.
When you make a purchase from this store, you are actually purchasing from Amazon.com. All transactions go through Amazon's secure server. Orders are shipped from Amazon's fulfillment center, and Amazon Prime benefits are in effect (if applicable). For more information, please read Step-by-Step Declutter's Disclosure Statement.
Please note: If an item indicates no image available, simply click on the text link for that item to see a photo of the item on the product information page.
The Kitchen Organization Store has an ample selection of products designed to organize kitchen cabinets, countertops, drawers and more. In addition to improving the functionality of the kitchen, these products expand kitchen storage capacity as well.
Expandable Under Sink Shelf Organizer
Step-by-Step Declutter's Kitchen Organization Store is subdivided into categories to make it easier and more convenient to find what you're looking for. In addition to basic kitchen organization products, look for the following specific categories:
If you don't find what you're looking for, please click the Powered by Amazon.com link to explore more great products available from our affiliate.
Thank you for shopping the Kitchen Organization Store at Step-by-Step Declutter!
Step-by-Step Declutter is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide means for sites to earn advertising fees by advertising and linking to amazon.com.
Click here to return to Step-by-Step Declutter.


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Actress Emily Wickersham on being grounded in Hollywood. (Photo: Getty Images)
If you're one of the 18.2 million viewers who tuned into this season's premiere of NCIS, the number-one rated show on television for the past two years — you know actress Emily Wickersham. The Sopranos and I Am Number Four alum is known to audiences as Ellie Bishop, a socially awkward yet whip-smart analyst for the NSA. Despite looking the part, Wickersham is not your average Tinseltown blonde. She's noticeably grounded, incredibly sweet, and ever-grateful for her success. "It's a dream to be a part of NCIS," says Wickersham. "At first it was scary to join a show with such reach and resonance. But I'm around wonderful people. A good cast and crew, like any group you want to be a part of, create a safe environment where you can be yourself, try things out, be good, be bad, and it's OK to fail then try again."
While co-stars Michael Weatherly, Mark Harmon, Pauley Perrette, and Sean Murray have made her feel at home while on the clock, Wickersham tries to delineate work and home to safeguard her sanity. Wickersham enjoys a laid-back life with her two rescue dogs and her musician-husband, Blake Hanley in LA. "He's in law school now," she says of her other half. "He's a pretty wonderful guy."
When it comes to beauty, Wickersham favors a very light hand, admitting to having mounds of makeup in her bathroom, yet her go-to's are tinted moisturizer and cover-up. "It's the 'quote-unquote' barefaced look," she laughs. "I'll admit, I'm not very skilled with applying makeup, myself, and the natural approach has always worked for me just fine." Her NCIS character shares a similar makeup philosophy. "Ellie's from Oklahoma and pretty tomboy-ish, as am I," Wickersham says. "It makes sense to keep her looking minimal and natural–except when she's dressed up on an undercover mission. With her, it's best to stay as truthful as possible." Wickersham totally relates to her character's perspective. "My first baseball game was a Cubs game at Wrigley Field… I really wanted to be a boy," she admits. "It's a big part of me still, as is being athletic–although these days I find myself playing tennis, hiking, and doing yoga and Pilates rather than swinging a bat."
Wickersham's character Ellie Bishop was initially portrayed as a loner, working by herself with her headphones on, face buried in her computer. As she's stuck around the NCIS crew, her humor has emerged, her guard has dropped, and her intuition is kicking up. "At first she always relied on facts," Wickersham notes. "I love that she's learning to trust her gut. Not everything can be proven by outside facts. You've got to look inside yourself to find some answers."
Wickersham has learned to trust her gut as well since she moved from New York to LA six years ago. "Now I love LA, but there are a lot of weird aspects to Hollywood," she admits. "I have had to feel for the right next moves in order to get where I want to go. Thankfully I'm a grounded person, I'm a Taurus after all, and my parents taught my brother, Adam [a Chicago-based photographer] and me very well. My husband and friends all share that appreciation of reality, thankfully. But it took trusting my own inner guidance to find them all."
It's this willingness to remember who she is, that has yielded a state of true bliss for Wickersham. "To get where we want to be, perseverance is the biggest thing," she insists. "That, and staying true to ourselves. It's so easy to look to others for validation, but ultimately we know what's right and wrong for us. When things get out of hand, we have to remember that we know ourselves best."
Diane Kruger Talks Makeup, Cats, and Karl Lagerfeld
Serayah McNeill of 'Empire' on Landing Her Dream Role at 20
Katrina Bowden on Playing a 1960s Call Girl and Her Evolving Beauty Looks


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FREE SHIPPING ON ELIGIBLE ORDERS $89+ (Not X-Plus) Click for Details
Disney Traditions combines Jim Shore's popular folkart style with some of Disney's most popular characters in high quality stone resin statues.
"Melancholy Mummy"6.5-inch Statue
"Triple Trouble"6.625-inch Statue
"Fated Romance"8.5-inch Figurine
"Sleepy Slide"4.5-inch Figurine
"Class Act"5.6-inch Figurine
"Congrats!"6-inch Figurine
"Two Souls, One Heart"7.125-inch Figurine
"Royal Guests"6.6-inch Figurine
"The Gang's All Here"9-inch Figurine
"Spring in Bloom"7.25-inch Figurine
"Celebration of Spring"7.3-inch Figurine
"Sneezy Sway"4.5-inch Figurine
"Dancing Doc"4.3-inch Figurine
"Happy Hop"4.5-inch Figurine
"Bashful Boogie"4.5-inch Figurine
"Grumpy Jig"4.2-inch Figurine
"Dopey Dance"4.4-inch Figurine
"A Mother's Love"4.125-inch Figurine
"Ooh La La"4.75-inch Figurine
"Moonlight Waltz"9-inch Figurine
"Daring Duel"6-inch Figurine
"Heartstrings"7.6-inch Figurine
"Handmade Valentines"5.5-inch Figurine
"Lovebirds"5.375-inch Figurine
"Spring Surprise"6-inch Figurine
"Hats Off to Spring!"6.25-inch Figurine
"Adventure Awaits"4.6-inch Figurine
"Partners In Crime-fighting"7.5-inch Figurine
"Bumble Pooh"7.25-inch Figurine
7.25-inch Figurine
"Countdown to Candy"5.75-inch Figurine
"Tiny Tricksters"6-inch Figurine
"Stocking Stuffer"7.125 inch figurine
"Waiting For Spring"5 inch figurine
"Wintry Walk"6.25 inch figurine
"Light Up The Holidays"5.3 inch figurine
"Warm Wishes"5 inch figurine
"Magical Morning"5.125 inch figurine
5.125 inch figurine
"Strange Life-forms"3.8 inch Figurine.