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Saturday, September 29, 2007
Won the 2007 Lake Tahoe Super Triple Marathon!
I started the race out with a nine-minute lead from day 2. However, I am not sure if the second place runner even showed up (it was very dark at the start) but nobody saw him at the start. Due to all the time lost by running on the snow and ice (for example, I could not power-walk for fear I would slip and tear my groin muscle), I missed the chance to run the first 46 miles in 8:30, which would then line you up with the start of the marathon (+ aid stations). I am sure I would have made that this time around if it was not for the weather, but will have to just try that again next year.
Note: Triple next year will be Fri, Sat, and Sun -- with the marathon on Sunday so that Bay Area folks can come up after work easier.
With the help of my crew, I ran a good, conservative race. It was cold all day and I certainly had my ups and downs during the race, but every time I felt bad, we kept focusing on the task at hand (often related to fueling).
Keenan Follis took second place for the day and most likely 2nd overall. I say "likely'" because at the time of this writing, there may still be a few people out on the course and they will be allowed to complete the run.
I made it to the 50-mile mark in 10:10 and was the first Super Triple runner to get there (10th. overall in the 72-miler). Without too much pressure from the rest of the field, and having missed the opportunity to run with the other Triple runners due the crazy road conditions, I finished up the race in (roughly) 15:42, again, as the first Super Triple finisher!
Sean and Rocky completed their first half marathon. They stuck together and ran 2:55 (shared second in their age group). Excellent!
Friday, September 28, 2007
Tahoe Super Triple Report for Day 2
Had a great second marathon. Basically just cruised all the way with the help of my super crew. Caught Steve Young (super triple leader after day 1 by 30 minutes) at the 18 mile mark and just took it easy to the finish, coming in at 3:44 (5th overall). For the first time ever, I ran a faster second marathon during the triple. Steve Young came in in 4:23, which means I am now in the lead by about 9 minutes. Still a lot of racing left though.
Extreme Crewing with Chris
Thomas Reiss was out for his morning run around Incline Village and joined me for about 2 miles. Lynards Skynrod came in first overall in 2:50 and will have to run well below 2:40 tomorrow to break Johan's world record.
With Thomas Reiss around Incline Village
Immediately after the race, I iced the legs in the lake, then had lunch (Sprouts) and picked up the half marathon bibs for Sean and Rocky at the expo. Now I am off to bed.
Thursday, September 27, 2007
Tahoe Super Triple Report for Day 1
First of all, thanks for all the good luck wishes on my previous post. It is great to have so much support!
Today went very well. I was hoping to run 3:50, and I ran 3:46, beating last year's time (4:04:56) by almost 20 minutes on the first day course that runs from Inspiration Point to Spooner Summit, and placing 6th overall.
This puts me in second place in the Super Triple, after Steve Young (35, from Davis, CA), who ran an amazing 3:16, which was good for 3rd overall. We left before any of the other Super Triple runners came in, but it looks like Jennifer Forman was going to place 3rd, and Charles Francisco 4th. Esther, Ron, and Keenan were still on the course with a few miles to go, so we'll see how they did tomorrow.
We started out at Inspiration point. At 7 a.m. Everybody made a last bathroom stop and then we lined up for the group picture.
Fellow Super Triple Runners (from ltr) Ron Barlow, Esther White, and Charles Francisco at the start.
Lining up for the group picture, while Les Wright loads the shotgun.
The race started promptly at 7:15. No fancy countdown, or "good luck out there," just a deafening blow (loudest ever) from Les Wright's 9 gauge shotgun started off the race.
I quickly settled in about 4th place and ran down the steep hill. After a few miles it leveled out and then, at mile 4, another runner (Ryan Flynn) stopped and wondered about some arrows on the ground. I recalled taking a left there last year, so we followed the arrows, but we had some doubts, because there was no fresh chalk.
We finished a little loop and noticed that most runners had gone straight. Ryan and I had just run about a quarter mile extra and were now in about 10th place. Oh well, no need to get excited, lots of running left. The quarter mile stretch was added last year, as part of Johan Oosthuizen's world record attempt, but did not need to be run today. Tomorrow's marathon is a little longer, so it evens out.
Having Team Chris and Rebecca out there again was awesome. It really meant zero downtime. If there were prizes to be won for crewing, they would be the winners.
I ran pretty steady and passed a few more people. I power-walked most of the steep Spooner Summit ascent and ran the short section to the finish line, arriving in 3:46. Ryan Flynn came in shortly after and we gave him a ride back to the hotel, but first we stopped at a little beach below Cave Rock to do the mandatory leg-icing in Lake Tahoe. This is a must for any triple runner. 20 minutes in the ice-cold water makes a huge difference for your legs.
In the regular triple, 27-year old Lynyrd Skynrod, from Soda Springs CA blew all the competition away by running 2:39 (first place). I believe that may actually be a new record for day 1 and a world record pace. Let's see how he does tomorrow, there are still two marathons to go!
After a shower, we headed over to Sprouts for a delicious lunch. Their nachos are out of this world.
Tuesday, September 25, 2007
#505 Ready for the Lake Tahoe Super Triple
Well, we're here. About to go to bed now and all set for tomorrow's 1st marathon from Inspiration Point to Spooner Summit.
Lots of exciting stuff going on. First of all, check out an interview with yours truly in the Tahoe World paper: http://www.tahoe-world.com/content/view/10592/98/. The article features a nice picture that my dad took of me on my way to Spooner Summit (below).
A few days ago, to my complete surprise, I received a package filled with goodies from my co-workers Janet, Susan, and Deb. I had told them why we were not having our regular meeting today and they pulled together a great gift. The box contained everything from footcare products and massage tools to power bars and finish-line confetti! Thanks!
The new record was set last year at the Tahoe Triple by Johan Oosthuizen. I was fortunate enough to meet Johan and his wife; they are wonderful people and Johan is an incredible athlete. Johan will not be here this year.
At the hotel, I just got everything organized. clothes, including three fresh pairs of Balega socks -- one for each race.
Monday, September 24, 2007
A Great Day of Trail Running at the Sierra Nevada Endurance Run Double Marathon
The doctor said it was pretty serious, but a one-time shot combined a seven-day regiment of penicillin would cure this quickly. Oh and, no strenuous exercise for a little while. "Does a double marathon qualify as strenuous activity?" I asked. After discussing the options, the doctor said it might be OK if all the red streaks were completely gone by Friday, but he still would not recommend it. However, if the streaks were not gone by Friday, I would be "foooolish", the doctor said, while he looked me in the eye, trying to stare the stubbornness out of me.
I felt a little bit bad, but all hope was not lost. I wasn't going to do something stupid, so all I could hope for was a lightning-fast recovery. The next day, the situation had improved a lot and on Friday the streaks were pretty much completely gone, so I cleared myself for the run and it was time to line up the crew! My friend and "crew captain-extraordinaire," Chris, offered to come out with me on Saturday. We would treat SNER as a dress rehearsal for next week's Super Triple, fine tuning a few final things.
One of these "final things" was trying a new pair of shoes. I have been wearing the Nike Air Zoom Vomero for about two years now, but when I got to Fleet Feet in Roseville the week before the race to buy a few new pairs, they told me that the shoe had been upgraded to version 2 Plus and they no longer sold the older model. I tried the new model and they felt pretty good. However, during a six-mile training run, I noticed that they fit a little bigger. I compared them with the older models and, sure enough, the new model (size 13) was about a half inch bigger!
The slightly bigger shoe was not too uncomfortable (in fact, the cushioning has improved in the new model), so I decided to run the double marathon on the new shoes (Chris would have an old pair handy in case I needed to swap them out along the way). After the race I would trade in the second pair that I had bought for a 12 ½, since Fleet Feet was on the way home from SNER anyway.
It was supposed to be cold and rainy on race day, but a few hours before the race it was actually quite pleasant outside. I still brought a whole wardrobe full of clothes just to be prepared for any kind of weather. Chris and I drove to the race and discussed the aid station splits and other race strategy. The plan was to run very conservatively for the first marathon and drop the hammer on the steep sections on the way back.
At Cavittt Middle School, the race HQ, We picked up the goodie bag, which included a shirt (without sponsor names!), a nice towel, water bottles, and almost an entire case of gel. I also received a great Joe McCladdie picture of me running Helen Klein 50K last year, which I thought was a very nice touch.
My Race Number -- Easy as 123!
Norm Klein's pre-race briefing was short and to the point: 1) Littering was strictly prohibited and if you were caught, you would face a lifetime ban from any of Norm and Helen's events (This was not the Tour de France!). 2) If you want to leave the race, you must go to an aid station (AS) or a search and rescue team would be sent out at your own expense. If the rescue team would actually find you they would, as an added bonus, shoot you. 3) Bridge construction somewhere along the course – wet feet possible (this turned out not to be a problem).
Norm Klein Lays Down the Law
Since SNER is held in conjunction with the Rio Del Lago 100-miler, there were a lot of people at the start of the race. I saw lots of familiar faces. For example, Scott Dunlap, who was back after having missed the 12-hours at Cool night run due to a knee injury.
The race started at 6 a.m. sharp. Jon Olsen and Mark Tanaka, who were both running the 100-mile race took off quickly. Scott and a few other runners took off after them, and I settled into a good rhythm in about 15th place. I paced with Ray Sanchez for a bit. I had run with him at the Sunsweet Tehama Wildflower 50K run as well as TRT100. Post-TRT, Ray had finished quite a few other ultras, including PCTR Headlands 100, where he impressively placed 2nd.
The first half hour or so was run in the dark, so I used my Black Diamond bottle lamps, which worked quite well. The early miles ticked away effortlessly, but I made a mental note of the fact that the six-mile section between Twin Rocks and Horseshoe Bar was more down than up. The race was run on mostly single-track trail from Granite Bay to No-Hands Bridge close to Auburn. The continuous rolling hills are pretty runnable, but there were definitely some "walkers" as well.
I met Chris for the first time at the Rattlesnake bar AS (mile 12). The two aid stations between the start and Rattlesnake Bar are only crew-accessible on the way back. I took off my hat and the extra shirt that I was wearing, because I was getting a bit warm. With an extra bottle for the 9-mile unsupported section, I took off. I quickly passed the Power Plant water-only AS and started on the seven-mile section to the Maidu AS.
This section featured "Cardiac," the biggest climb of the course (1500' climb over about a mile and a half). I was not exactly sure where Cardiac was going to start, so on a few of the steeper sections I thought that I might actually already be on it. It seemed a bit overrated, or so I thought until I actually reached…Cardiac. There were quite a few switchbacks and I could see that this was going to lots of fun on my return trip. I walked the steep climb and I reached the top in good shape.
SNER Elevation profile -- Can you find Cardiac?
I kept cruising and figured I could reach the bridge in 4:20. Since there was more downhill running on the way back, I thought I could make it back in an overall time of about 8:40. The section from the Auburn Dam Overlook AS to the bridge is about 4 miles. It was during this section that it finally began to drizzle. I love running in the rain, so this was a welcome change for me.
As I was getting closer to the bridge, I figured I'd see Scott charging back towards the finish, but the first runner coming back was not Scott, but Sean Lang, followed by Suzie Lister. Where was Scott? When I arrived at the AS, Chris told me that he had noticed that Scott had taken off in the direction of Cool, which was part of an extra loop that was reserved for just the 100-milers. Chris, not familiar with the course himself, quickly checked with the AS personnel and they realized that he was not a 100-miler. Ouch! They radioed the next AS at the Cool Fire Station, but that was not going to do Scott much good. To top it off, the section towards Cool featured "K2," which was another big uphill like Cardiac. I am not exactly sure about what happened, but let's just say Scott will be well-prepared for Western States next summer.
On the way back to Auburn Dam Overlook, I stayed close to Suzie Lister, who was setting a really good pace, power-walking the uphills and running the downhills. On this section, I ran towards the runners that were on their way to the bridge. It was a lot of fun to see the many runners like 15-year old Michael Kanning, who was running his first 100-miler (and finished!), Alan Geraldi, with whom I had paced at TRT for the last 27 miles, Chihping, tackling his 5th 100-miler in three months and still looking fresh, camera in hand, and Nancy Warren, the 12 hrs at Cool RD. I think I also saw Hao, who had commented on the blog last week.
I passed Suzie just before the AS, and the other runners told me that Sean Lang was about three minutes ahead of me. Coming out of the AS, I met Rajeev and Anil. We high-fived and wished each other good luck and then I made my way back to Maidu, Chris handed me my iPod, some gel, and a bottle of my orange Gatorade/Water mixture and I took off again after Suzie, who had passed me while I was stocking up at the AS.
The next section was trail running at its finest; I passed Suzie at the top of Cardiac and then started flying downhill. It was a wild rollercoaster ride downhill and I am willing to bet that my descent was one of the fastest of the day. Even after finishing the Cardiac descent, I just kept hammering, filled with pure positive emotion.
I passed Sean Lang about a mile before Rattlesnake Bar and stormed trough the AS, surprising Chris, who had to scramble to get my bottle refilled. One of the AS volunteers told Chris after I left that I looked pretty serious about minimizing AS downtime and whether it was possible to get fired from a volunteer crew. Don't worry, Chris; there will be no pink slip in the mail! Seriously though, I felt very fortunate to have Chris there all day. Having a good crew can really make a big difference in a race like this.
The next 6-mile section included a lot more uphill, which meant more walking. Once you're in front, the dynamics change a bit. I looked over my shoulder every once in a while, but there was nobody in sight. With all the twists and turns, however, it was hard to really get a good idea of my position relative to the other runners. I tried not to worry too much about my position and just kept moving forward as fast as I could, depending on the terrain.
One stressful thing on this section was that the trail had been very well marked on the way out, but on the way back it was much harder to see where you had to go. The course was the same, but many intersections only included pink ribbons on the No-Hands Bridge side. I must have come to at least ten of these places where I had to pick the right one based primarily on footprints or memory and, believe me, the latter was not so trustworthy since all the trails looked similar.
Time and time again, I lucked out, running several minutes, wondering if I should go back, only to find another pink ribbon with a sigh of relief. All in all, the trail looked pretty clean. All the runners had carefully listened to Norm, and wanted to avoid a life sentence in nearby Folsom prison. I found (and picked up) just one empty GU packet along the way.
Just before the last AS (Twin Rocks) I made a wrong turn, but I quickly backtracked and only lost about four minutes. I reached Twin Rocks and grabbed my last bottle of Gatorade/Water, had a few Clif Blocks and told Chris to meet me at the finish line.
I figured that if I could make it trough the next two miles without getting passed, nothing could stop me from wining the race. Well, I made it to the two-mile mark, but almost lost the race in the last quarter mile. Just before the finish, the trail forked again. I thought I remembered that I had to go straight, but there was fresh chalk going left. I decided to follow the chalk since it had been used quite a bit on other sections of the course, but I was not convinced. I ran up a levee and saw a man on his bike. I asked him if he knew where the school was, but he did not know and started pointing to the horizon. I thanked him, but immediately started sprinting back to the intersection, hoping that I wasn't passed in the roughly ten minutes that I had just lost here.
I took the trail in the other direction and within a minute, I could see the school. A boy on the soccer field close to the school told me that I was in first place, so I looked over my shoulder one last time, and then coasted to the finish line, arriving in 8:54.
Arriving at the School
Suzie Lister arrived a few minutes behind me and she had also taken a wrong turn. It turned out that the chalk marks were for the 100-mile race which would pass the school and then go back to circle Lake Natomas. We immediately sent someone out to flag the intersection so that others would not make the same mistake.
In the awards department, Norm and Helen's races are in a class of their own. All finishers received a beautiful eagle statue, but I also got a gorgeous mountain lion statue for the overall win. As if that was not enough, I received an age group win certificate in a huge frame. It was a good thing we brought the truck!
An (early) Thanksgiving dinner was served and we sat around a bit, recovering and cheering on the finishers, which included Nevada City's Frank Plucker, who ran an excellent first 50-mile race. After taking a picture with Norm and Helen, we went home, passing by Fleet Feet and stopping for coffee on the way. I got to experience the nicest part of having a crew: not having to drive on the way home!
Thanks a lot to Chris, for spending his Saturday crewing and helping with the setup of some of the aid stations, and to Norm and Helen for putting on another great race! Congrats
3 More Miles -- The Draft Horse Classic/Gold Country Grand Prix Update
Well, I wish I could have slept in ON Sunday after the double marathon, but we had to run the 9th Gold Country Grand Prix race, the Draft Horse Classic 5K and 10K, in Grass Valley. For me the main thing was to just pick up a few GP points, preferably no less than 3rd place in the age division. Normally I run the longer, 10K option if it is available, but I decided to change to the 5K this time, much to the surprise of my age group rival Larry Defeyter, who easily won the 10K race.
Sean, Rocky picked the 10K as a final training run for their half marathon in Lake Tahoe. It was a straightforward, yet scenic out-and-back course, which was a vast improvement over last year's confusing race through downtown Grass Valley in which I was accidentally directed to run an extra one-mile loop.
It was a bit hard to run the much faster road race pace, but I still managed to squeeze out a decent 5K run. Sid Heaton and Greg Ngo, came in first and second in the 5K 30-39 AG respectively. I am pretty sure I got my third place AG points, but we left before the results were posted, because there were some timing issues and it was cold and rainy.
I went for a cooldown with Chris Bodelato (5K winner in 17+ minutes), who had actually run the TRT 50K in July. We ended up running the entire 5K course once more at an easy pace, which actually helped my legs feel better.
Sean and Rocky ran a great 10K race, arriving together in around 1:12, placing second and third in their age group.
Next up: Off to South Lake Tahoe this Wednesday with Chris and Rebecca to run the Tahoe Super Triple. During the race I'll try to post a daily progress update on the blog. Wish me luck! :)
Friday, September 21, 2007
That's Right, the Marathon Is No Longer Enough!
It looks like there will to be eight of us running the Super Triple this year: "Five entered the super triple last year, and thus far, eight runners have been brave enough to send in a registration form prior to Thursday's start."
Time to lace them up again and follow the white line!
Well, to warm up, I'll be running the Sierra Nevada Endurance Run tomorrow, followed by the Draft Horse Classic 10K race in Grass Valley on Sunday. I am definitely looking forward to a full week of running!
Tuesday, September 11, 2007
Running the Tahoe Rim Trail (165 Miles) -- An Interview with Wendell Doman and Sarah Spelt
Sarah at the start of Sierra to the Sea (Photo Courtesy PCTR)
Wendell and Sarah have both run and hiked the entire TRT a number of times already, but always spread out over multiple days. Running the entire TRT in one go has been one of the things I personally want to do. In fact, I'd like to attempt to break the speed record (currently at 46 hours, held by Tim Twietmeyer). If everything goes well, I'll try that in 2008.
How do you run 165 miles in one go? I could not wait to ask Wendell and Sarah all the questions I have been wondering about and they were kind enough to take the time to answer all of them. So here it goes:
PL: Congrats on your recent run, Wendell. How many times have you and Sarah run or thru-hiked the TRT?
WD: Thanks. Sarah has completed the TRT twice. Both times in stages over 4 and ¼ days (58 hrs. 32 min. in 2003 and 56 hrs. 25 min. in 2006) I did it in stages with Whit Rambach over 4 and ¼ days (42 hours 9 min. in 2004).
PL: Was this (under 66 hrs) your fastest time?
WD: This was the only time I've run the TRT continuously.
PL: Where did you start and in which direction did you run? (And, if that is not the traditional route, from Tahoe City, clockwise, why?)
WD: We've always started at Tahoe City, but headed counter-clockwise. We like to get the Desolation Wilderness section done early on. It's the longest (32 miles) and most difficult section without aid.
PL: Which section was the toughest and which one was the easiest?
WD: Actually, the easiest section is typically the 12-mile section from Kingsbury North to Spooner Summit. However, this year this section was the most difficult for me because it is so exposed. I passed through from 12:30 p.m. to 5:30 p.m. in the heat of the day (mid 90's) and the sun was very intense. The easiest section was the first section from TC to Barker Pass.
Wendell takes off at one of the TRT trailheads (Photo Courtesy PCTR)PL: How about crew access? Some sections are hard to get to and trailheads can be many many miles apart. What was the biggest single stretch you had to cover? How easy was it for Sarah to meet you and were you able to use a cell phone on the trail?
WD: Sarah met me at:
- Barker Pass – 17 miles
- Echo Lake – 32 miles (longest)
- Echo Summit – 2 miles
- Big Meadow - 15 miles
- Kingsbury South – 22 miles
- Kingsbury North – 4 miles
- Spooner Summit – 12 miles
- Tahoe Meadows – 23 miles
- Brockway Summit – 19 miles
- Tahoe City – 19 miles
All access points are easy to drive to. I used my cell phone a few times on the trail, but most of the time there isn't a signal.
PL: What time did you start and end?
WD: I started at 3:28 a.m., Saturday, 9/1/07 and finished at 9:18 p.m. on Monday 9/3/07.
PL: Did you sleep at all, and if so, where?
WD: I slept a total of ~ 4 ½ hours throughout the adventure:
- One hour at 12:30 a.m. Sunday at Big Meadow
- Two 15 minute naps on the trail early Sunday morning between Big Meadow and Kingsbury South
- Two 15 minute naps on the trail Sunday afternoon between Kingsbury North and Spooner Summit 1, 15 minute nap at Spooner Summit at 5:30 p.m., Sunday
- One 15 minute nap on the trail at ~ 2 a.m. Monday morning between Spooner Summit and Tahoe Meadows
- One hour at 4 a.m. Monday at Tahoe Meadows
- One hour at 1:30 p.m. Monday afternoon at Brockway Summit
PL: Did you try to time it to be at specific sections for the night runs?
WD: Yes, I timed the start so that I'd complete the Desolation Wilderness section, including the technical Echo Lakes section, in daylight. I expected it to take 60 hours. I timed the start so I'd run 3 days and 2 nights as opposed to 3 nights and 2 days.
Continuous Forward Motion (Photo Courtesy PCTR)
PL: How well is the trail marked? Was it hard to find the trail in the dark?
WD: The course isn't marked that well considering that it's the TRT. I've done it before with a map, so it wasn't too difficult staying on the trail this time. I have a pretty good sense of where I am and where I need to go after I've run a course once. I didn't carry a map with me this time.
The section around Dick's Pass is difficult without a map. Many intersections are not marked at all with TRT or PCT and there are a lot of trails around that area. Also, the beginning of the last five-mile section on Cinder Cone was almost impossible to find in the dark. It's all rocks and it's difficult to determine a trail on the flat section about a mile from the top.
PL: Did you run into any animals?
WD: Yes, I saw 2 bears. One before Barker Pass and the second at the top of Cinder Cone before the finish.
PL: Let's talk about your gear. What did you use?
- Hydration pack/water supply? Ultimate Direction pack with a 100 oz Camelbak bladder and one 20 oz handheld UD bottle.
- Headlamp(s)? No headlamp; I use handhelds. One, 3 LED light and one, 1 LED backup light. Changed batteries once.
- Clothing? running clothes/extra layers? Running shorts, Mountain Hardwear Polyester Shirt, Patagaonia Houdini shell (night), and gloves at night.
- Trekking poles (Note: the speed record was set using poles)? No
- Shoes? Vasque Blur
PL: What did you eat during the run?
WD: Chocolate milk, goldfish crackers, Payday bars, ginger cookies, Clif Bloks, Swedish fish candy, Pizza, Starbucks Frappuccino, Hamburger, Taco Bell tacos, French Toast, English Muffin, Eggs, Ham, Hash Browns, and a Tri-tip sandwich.
PL: Did you use a GPS tracking device? Any idea of the exact distance and amount of elevation loss and gain? I have heard many different distances (164-168 miles).
WD: No GPS, no map. Last time I took the new section around Tamarack Peak and I estimated 167 mi. I used an altimeter to calculate 24,240 feet of elevation gain. This time was about 165 miles and the same elevation gain.
PL: On a run like this you must go through a lot of ups and downs. What helped you pull through in the difficult times?
WD: I stopped at 56 miles this year at Hardrock because I wasn't having fun and I wasn't motivated, since I'd done it twice already. I didn't want another DNF. I was about to stop the first night at Big Meadow because I thought I was going too slowly to finish in time for Aaron (12 years old) to get back for school on Tuesday. I had made a miscalculation and Sarah corrected me and kept me going.
PL: What was the most memorable moment of your race?
WD: Sarah buying me breakfast at the casino near Incline Village at 5 a.m. Monday morning.
PL: Anything you would have done differently?
WD: I would have rested more the week before and started a little later than 3:30 a.m. 6 a.m. would have been better. Maybe do it in October when the weather is cooler.
PL: When will this be added to the PCTR calendar of events?
WD: Funny.
PL: Is there anything else you would like to share about any of your TRT runs?
WD: Doing the TRT continuously was much more difficult than I expected. If I hadn't DNF'ed at Hardrock this year, I probably would have stopped my attempt. I'm very happy to have done it but I don't plan on doing it this way again. Doing it is stages is much more enjoyable.
Congrats to the 2007 Grand Slam Finishers!
Over the weekend, I kept monitoring the Wasatch 100 website anxiously to track Dave Yeakel jr's progress. After successfully completing Western States, Vermont 100, and Leadville 100, with about a month between each race, he ran another solid race in 33:14, well ahead of the 36-hour cutoff. Fantastic performance, Dave! I am looking forward to the final race report.
Congrats also to Chihping, who toughed it out at Wasatch to make it to the final cutoff with nine minutes to spare. He did this after finishing TRT100, Burning River 100, and Cascade Crest 100, with only about two weeks in between each race. To top it off, he is signed up for Rio Del Lago 100 in two weeks!
Friday, September 7, 2007
Labor Day Weekend at Tahoe
Last weekend, we had a fun time around the Lake. We stopped by the Adidas Outlet store to buy some running shoes for the kids' upcoming Lake Tahoe Half Marathon. While we were there, we ran into Sarah from PCTR. Wendel was out running the entire TRT (165 miles) in one go! That is something that I am planning to do next year. Wendel did a great job, finishing on Monday night in just under 66 hours. It was a very hot weekend, which, as Sarah said, made a tough undertaking even tougher. In the past, Sarah has also run the entire TRT, so I am going to ask Wendel and Sarah if they want to share some of their tips and expertise and I will post that on the blog.
On Sunday, we went to the Labor Day Tent Sale at Heavenly and picked up a new snowboard for Rocky, as well as some other snowboard gear for the kids. (They can't wait for the snow to come!) After that, we had a great lunch at Sprouts. I love their food and juices, so I am definitely coming back to eat there during the Super Triple. (I already warned the owner and started a punch-discount card :) )
On Sunday we went for a run on the North Shore. Sean ran ahead and I ran a little bit with Rocky, while Vicky was crewing for us. Training for the kids' half marathon and the Super Triple is going full speed ahead now and all the tightness from the TRT100 and Cool12Hr is gone.
We finished at one of my other favorite places, Tahoe House Bakery. This Swiss-style bakery is another must-visit place!
- Double Marathon -- 9/22
- 10K race -- 9/23
- Super Triple marathon one -- 9/27
- Super Triple marathon two -- 9/28
- Super Triple 72-miler -- 9/29
I guess I should sign up for Marathon Maniacs after that week, because that would be good enough for the Ruthenium level :)
Tuesday, September 4, 2007
Leadville Trail 100 – The Race Across the Sky (By Dave Yeakel jr.)
The primary Leadville issue relates to altitude acclimatization, which is so eloquently described by the American Heart Association of Colorado safety brochures.
"A sudden change in environment from sea level to high altitude (above 5,280 feet) can produce symptoms of nausea, insomnia, diarrhea, restlessness, shortness of breath and air hunger. Palpitations or fast heart-beat, headache, nasal congestion, coughing, increased flatulence or "gas", easy fatigue and intolerance to exertion also may be experienced. If the high altitude experience progresses, more shortness of breath, and increased coughing and edema (fluid accumulation in the lungs) may occur requiring medical attention and possible hospitalization."
The general consensus is to acclimate for a minimum of two weeks or arrive the day prior to a high altitude race and take your chances before the body knows what hit it. Due to personal constraints and a belief that my body would respond to a shorter time period, I opted to arrive eight days prior to the race. Within six hours of landing in Denver I had managed to stock up food & supplies before driving to the parking lot atop Mt. Evans, Colorado - elevation 14,100 ft. This was to be home for the night as I put the seat back & settled in.
The road to Mt. Evans is the highest paved road in North America, and it doesn't go anywhere except to a parking lot and an observatory. It's amazing how many people drive to nowhere in the middle of the night as I took note of many visitors coming and going throughout a very blustery night. I lay in the car atop the mountain, all alone with the wind howling and rocking the car. It was so blustery that I moved the car to the center of the parking lot so as not to get blown off the mountain. Yes, a little over active imagination but then again why take chances! By 3am I had a screaming headache, stomach nausea, and knees that ached, but I took mental comfort that the shock-approach was working and I only needed a few more hours before driving to a more reasonable altitude for recovery.
At 6:20am Saturday morning I was finally coherent enough to move about and climb to the 14,268 foot summit, what a beautiful view standing atop the Rockies peering down on Denver miles away with mountain vista's all around. After 15 minutes or so of soul searching I determined enough was enough and I was ready to go. I could not get to lower elevation fast enough, could not eat food without fear of recourse, and spent the remainder of Saturday afternoon lying in bed drifting in and out of sleep between bad movies on cable TV.
Sunday prompted a return to Mt. Evans, parking at Summit Lake (elevation 12,700) followed by a brisk rock scramble to the summit gaining almost 1,600 feet. In the thin air I should have been more careful as on the return descent I picked up the pace and promptly took a nasty fall banging my back and shoulder against the rocks. It took a few moments to collect my thoughts as my body was wracked with pain and my head was spinning, the mountains had just served notice that this was not going to be easy!
Monday thru Thursday were spent running the ridges of Loveland Pass (11,996 ft), hiking the jeep road to Mosquito Pass twice (13,186 ft), visiting the 50 mile turn-around located in the ghost town of Winfield, checking e-mail at the local university, morning walks with coffee in hand, resting, socializing and relaxing. This part of the prerace ritual I'm enjoying and becoming quite good at!
Thursday evening just prior to the pasta dinner the surrounding mountains were dusted with a summer snowfall as an informal omen to expect the unexpected. All that remained to be done on Friday was the medical check, prerace briefing, and delivery of drop bags to the courthouse lawn. As I had debated what to put in the drop bags all week I was quite anxious to deliver them as soon as possible so I could to end the mental acrobatics.
My room at the historic Delaware Hotel was strategically located just one block from the start/finish providing extra time for sleep and eliminating any logistical issues. Everything that could be planned for had been taken care of to the best of my abilities, now it was time to run. Once again, the 4am start arrived way to early but the adrenaline was pumping for this race and I was ready to test my limits at altitude.
The initial plan was to run comfortable and not push the pace like at Vermont but with 475 runners toeing the line, the top third was calling my name so I could run the trail sections around Turquoise Lake without much interference. With almost an hour of running until reaching the lake section I found a niche within the crowd and made myself comfortable. Early on I happily realized that my acclimation appeared to have worked, although the true test would not arrive until climbing Sugar Loaf Pass (11,000+ft) at mile 19 and Hope Pass (12,600ft) at mile 45.
Leadville's course was far prettier and entertaining than I imagined as it twisted, turned, climbed and descended thru the mountains. Once again I was immersed in conversation with fellow runners and my mind occupied with a constant measure of pacing and physical energy levels as the miles rolled by. My least favorite section of this course came just after the Fish Hatchery aid station (mile 23.5) when the course travels a road for 7 miles, this section reduced my running strategy to running past three telephone poles before walking to the next followed by a repeat, over and over for almost the entire section until Halfmoon Campground aid station.
The "outbound" 9 miles between Halfmoon and Twin Lakes (mile 39.5) were some of the best as the course rolls across a series of three hills with a constant downhill bias ending in a screaming vertical drop on a jeep trail just short of the aid station. This bustling aid station really got the adrenaline pumping as the crowd was very enthusiastic and I was still full of energy as planned. This milestone brought me face to face with the menacing Mt. Hope indicating that the climb from the lowest (9,200ft) to highest (12,600ft) point on the course was soon to test my limits not just on the first climb but also 5 miles later on the "inbound" return trip.
Soon after departing Twin Lakes and crossing the river and wetlands feeding the lakes we began climbing and climbing and climbing. The ascent was not intensely steep but constant and wet as the mountain skies began dumping cold rain in the higher elevations. I will have to say it started looking pretty bleak from a mental aspect wandering where the top was after leaving Twin Lakes almost two hours prior. Finally, in a clearing, several hundred feet below the pass I could see the aid station and remember thinking I was almost halfway home. It was extremely difficult to summon the energy to re-emerge from that aid station tent into the rain and now hail to climb the final 500-700 feet up and over the pass but it had to be done.
The final push was wet and miserable, but once over the top an enchanted valley lay below. From the pass you could see endless switchbacks littered with runners looking like autumn leaves in there brightly colored rain gear. The initial descent was fairly mild but it was hard to look around as I was having issues with the height and a strange dizzy feeling like when standing on the edge of a cliff. It was best to focus my eyes on the trail and just keep moving.
It did not take long for the narrow trail to plunge to the valley floor, making passing faster runners on their return climb difficult. From the bottom of the mountain it was only 2.5 miles until Winfield and 50 miles (4:03pm). I had purposefully not packed a drop bag for the turn around because I did not want to dawdle too long. My goal was to get back over Hope Pass and put the worst of this course behind me.
Running in the mountains means that temperatures can change in just a matter of minutes. So while an hour ago at the top, it had been raining and hailing, it was now bright, sunny and quite warm on the gravel road between the trailhead and Winfield. Once again the aid station crowd was one of the largest I've seen and served to excite the adrenaline, however short-lived. Most of my adrenaline rushes are short lived after 50 miles!
On the road back to the trailhead I began looking for friends and taking mental measurements of their pace and energy hoping that each would make it to the finish. Once I was back on the trail the course got ugly real fast as the return climb was shorter but steeper. Whether it was from the wear and tear of prior races this year, the prior 50 miles, improper training for real mountains, or general fatigue from the higher altitude, I was forced to make repetitive stops along the climb. These were not just stops to look at the scenery these were full-fledged hands on the knees to rest or "tree huggers" to keep from falling back down the steep trail and lose precious ground that I had worked so hard for. It wasn't my lungs stopping me dead in my tracks, but my legs screaming for a few seconds of rest and recovery. I know it looked pathetic but trust me I had company at more than one stop.
Never have I been happier to be above tree-line as I was on that climb knowing that it meant only another 1,000 feet or so of climbing. Of course the very cold rain and hail returned (surprise) along with dark gray skies, thunder, and wind to add to the excitement. Once again it was Dave vs. the mountain and my energy levels grew to meet the challenge as the conditions worsened. I was determined to get across that pass. The unfortunate aspect of climbing back up Hope Pass was seeing a large number of runners still coming downhill for whom it was mathematically impossible to meet the 14 hour time cut-off at Winfield. In other words they had already been eliminated by the course and knew it but they still soldiered on. Just as anticipated this return climb up Hope Pass was my slowest section of the course averaging 28minutes per mile – like I said, it hurt!
From the top of the pass back to Twin Lakes it was a fun-filled, fast, muddy trip. The adolescent runner in me attempted to break out again but I reeled him back in so he wouldn't hurt himself. At the aid station (60.5-miles, 15-hrs, 58-min) it was time to change shoes and socks after a very wet 20 miles. The sun would soon be setting and the next section would take some time, as it was primarily uphill. The energy level in me was waning a little but I still felt strangely content to be headed for home knowing that nothing short of a major problem could stop me.
As expected the inbound section between Twin Lakes and Halfmoon took some time with its uphill bias but even still it proved again to be my favorite as the woods were so dense and beautiful. At Halfmoon (69.5-miles, 19-hrs, 11-min) I had some difficulty, first with the volunteers actually getting my drop bag and then with self motivation to get out of the chair. I could feel extreme fatigue setting in and I knew the next 7 miles were my least favorite of the course.
It is two miles from the aid station to where crews are allowed to meet their runners, and while I did not have a crew I did collect a hug and moral support from Don Halke's crew/pacer Ellen. Always nice to have a few friends! I had warned Ellen before the race that my only need may be to collect a hug from her and when Ellen's husband Bill saw me and asked if there was anything I needed there was no hesitancy in my voice, "I'll take that hug now! I really need it!" After the usual lies about how I was making this look easy, I confessed to them that I was really tired and the last 30 were going to be difficult. No major issues with my body or legs just extreme fatigue like I had never experienced before. I believe this extra level of tiredness was due to the altitude.
At most races the runners seem to "thin out" in the second half as people drop out and the time expands between groups of runners. In this race the number of runners on course seemed to expand in a strange phenomenon brought about by the western landscape with fewer trees on this section, pacers joining their runners, and the constant climb back up to 11,000 feet at the top of Sugar Loaf Mountain (mile 81). On several occasions I took the time to look back at the course and see what appeared to be a parade of lights extending for miles. It was really spectacular and served to remind me I was not alone and that I needed to keep moving because technically this was still a "race".
From the top of Sugar Loaf the course descends back to the May Queen aid station leaving you at the doorstep of Leadville with 13.5 miles to go. But before you can count yourself a finisher you must first must traverse the rolling and rocky shoreline of Turquoise Lake, get past the Tabor Boat Ramp and back uphill the final three miles or so to the finish.
I had hoped to never see this section around the lake to the finish in daylight but it was already 4:50am when I arrived at May Queen and the sun would soon be rising across the lake. I continued to make good time inspired by a woman and her husband pacer who I had shared the trail with since the top of Sugar Loaf. Neither one of us was talking much but traveling together seemed to spur us on as we changed leads repeatedly but neither of us could break the imaginary rubber band that bound us together for those miles. That is until the Tabor Boat Ramp (mile 93) when my wheels finally came off and my running buddy slowly pulled away.
Once again, extreme fatigue had set in, my feet were now seriously hurting and while I could still power-walk I could not establish a run momentum further than 100 yards or so. Part of it was the knowledge that barring serious mishap I had survived the uncontrollable race. I kept a firm mental picture of how much time was left and pushed whenever my feet would allow so that I could put more "time in the bank". The last few miles were tough as I had ignored scouting them before the race and never noticed the hills in the early race darkness and adrenaline. Now it was all uphill to the finish – I was determined that if the finish was not apparent by 8:30am I would have to run no matter what, as I could not afford a DNF at this point in the summer.
Thankfully, just before 8:30am the course was benevolent and provided a glimpse of the finish line three quarters of a mile away and uphill but at least I could see it! The entire idea of running went out the window as I walked all but the final 30 yards. One person passed me in that final stretch with a full sprint from about one half mile out, but the announcer said he was from Colorado Springs so I felt justified that he came pre-adjusted to altitude….he should be sprinting! Finally, at 8:38am on Sunday I crossed the finish line with a time of 28-hrs, 38-min, 17-sec.
A tagline used by the race this year, "There are no Shortcuts – The Leadville Trail 100" absolutely says it all and causes me to ponder the craving I have to return to this course in the future. A course that looks so deceptively benign on paper with only 15,600 feet of climbing and descent, but which exploits and chastises the challengers every year.
What's next? Wasatch Front 100 mile Endurance Run and the final race of the Grand Slam
"Wasatch is not just of distance and speed; it is adversity, adaptation and perseverance."
Dave Yeakel, Jr. (#293 – out)
139th of 210 finishers with 475 starters (yes, that's a 44.2% finish rate)
Grand Slam Update – 30 registered runners:
05 DNF's at Western States
02 DNF's at Vermont
10 DNF's at Leadville with–the "Lucky 13" still running
This work is licensed under a Creative Commons Attribution 3.0 License.


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I can't get enough to of the simply scrumptious e-liquid flavors that I've tasted. I used to be a smoker, but I switched from real cigarettes, and when this happened, my love for e-liquid was born. Every puff of the flavors made me curious about the next one. The flavors were pretty good at imitating the things they were named after, which is weird because not many industries can do that. Even the food industry doesn't get their flavors right 100% of the time. You usually find something that tastes just a little bit off, but I haven't had that happen so far.
The first flavor I tasted was vanilla. Upon my first taste of the flavor, the liquid tasted exactly like vanilla. It was like I had taken a bite out of a scoop of vanilla ice cream and let it sit on my tongue for a bit so the flavors could dance around in my mouth. It was unlike anything I had ever experienced. I liked the flavor so much that I used it all in one day. I had a craving for something with a fruity taste, so I tried the peach flavor next.
The peach flavor was a bit of a mystery to me, because I wasn't sure if it would taste like a freshly ripe peach, or like a freshly baked peach pie. I would have been fire with either flavor, although I did have a slight preference for peach pie over peaches. The flavor tasted like a fresh peach, and it reminded me of those days I spent at my grandparents house as a kid, where they would let me eat peaches right from the tree. It was sweet and delectable and my mouth was watering so much. The flavors really make you hungry at times.


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We had a couple of create and take sections at convention and made this layout and cube.
There is so much fun stuff I will be sharing with you over the next few weeks but I do want to give you a sneak peak at something that all of you will be so excited about.
CTMH has teamed up with Cricut to provide you with our very own CTMH exclusive cricut cartridge bundle with 3 coordinating stamp sets, coordinating chipboard shapes, and over 700 images and a font - it's an amazing cricut cartridge with 6 function features - it's maxed out. 3-D flowers, flourishes, shapes that coordinate with stamps from the Idea Book - which are called out in the Idea Book outlined in red so you can see which stamps would coordinate with the cricut shapes easily. Plus if the stamp coordinates, the SIZE setting you need to use on the cricut to cut the coordinating shape is printed right on the stamp set liner next to the image picture. It's amazing and you will love it.
Below is a quick video explaining the new cartridge "Art Philosophy"-Enjoy
Here is a card I got from CTMH when I attended the directors dinner. I LOVE these rolled flowers we can make with the cartridge. HOW fun will that be.
New Idea Book and new items will be available Aug 1st. Check back soon as I will be announcing some exciting specials as well as posting my Studio J virtual classroom. Let me just catch my breath first.
Have a fantastic day and remember you are always "Close To My Heart"


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March 28, 2009 –
Comments (2)
It is probably just my novice knowledge level, but I find it difficult to select a company to underperform. With the world being beat down as far as it is, economically speaking, I find myself having to dig through many, many, many good companies and CAPs recommendations that boil down to trying to select the better or best winner among many winners. Honestly, with the vast majority of companies and sectors in the market pummeled to rock bottom pricing, how does one fail to choose a winner? Or more correctly, what do you watch for to prevent picking the one or two losers that may still be out there. [more]
March 22, 2009 –
Comments (8) |
Have I mentioned that I am a novice trader? Probably more than once. My expert investing brother mentioned margin trading to me once as a means to obtain some capital when I was strapped. He mentioned that it is a double edged sword though. He had said that one can easily double up on profits using another person's money (which is essentially what trading using a margin is), but that you could just as easily lose everything the same way. Believe it or not, I think I found a third edge to this sword. [more]
March 16, 2009 –
Comments (2)
I spoke with my Mom this weekend. No, that is not what is amazing. What is amazing is the fact that she felt it news worthy that the market had a string of four days of gains. She said the media coverage in LA where she lives talked the "rally" up as if the end of the economic troubles was in sight. I told her to not put a lot of stock in that assessment. Given that the market is off by more than 50% from its highs, four days of gains that total less than 700 points, while noteworthy, does not mean the economy is going to fix itself. [more]
March 09, 2009 –
Comments (1)
Admittedly, I am at best a rookie with a little bit of experience (albeit negative experience from the gain/loss perspective) in the market world. I am a military man by trade, an engineer and computer geek by education, and curious fellow over all. What I can not seem to get past is how the market continues to jump or more correctly fly down the hill every time someone makes mention of something negative. Yes, the global economy pretty much s _ _ ks right now and there is no real end in sight, but I can't help but think that a lot of this is part of some kind of self-fulfilling prophecy. Everyone keeps shouting about how the sky is falling...and look the sky falls. I wonder if perhaps we started seeing more positive stories in the media, if things might turn around a little more quickly. [more]
March 01, 2009 –
Comments (2)
I have been "playing" in the market for almost fifteen years. It is an on-again, off-again, game for me. Two years ago, before the housing bubble burst, I decided to try my hand at trading. To my great chagrin, my timing pretty much s _ _ ked. In the span of two years, almost to the day, I lost 30 grand "playing" the market. [more]
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BOULDER, Colo. (BRAIN) — RockyMounts has appointed Rod Judd to the newly created position of sales director, effective Sept. 19.
"We couldn't be happier that Rod is joining us," said Bruno Maier, company president. "RockyMounts has been on a growth trajectory for two years, and now it's time to place a strong leader at the head of sales. Rod is going to help build out and manage our sales force."
For the last six years, Judd served as the associate director of development of the International Mountain Bicycling Association, where he managed sales efforts to increase the number of bicycle and outdoor specialty retail partners, and contributed to consistent year-over-year revenue growth for the organization.
Prior to IMBA, he worked in business-to-business and business-to-consumer sales for Catalyst Communications, Inside Communications, and Primedia magazine. His skill set also includes marketing, forecasting, campaign analysis and reporting.
Judd will develop a network of outside sales representatives, manage internal sales staff, and work with the RockyMounts team to launch new products and categories, support the RockyMounts IBD network, and develop new sales opportunities.
RockyMounts has had a prolific year in which it increased revenues and moved to a larger facility to expand the size of its warehouse, R&D and retail spaces. It has launched seven new products since January.
Judd can be reached at firstname.lastname@example.com.


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I did it!!! This morning's run pushed me over the 200 mile mark for this year! Wow!
Friday, June 17, 2011
200 miles (so far...)
3 comments:
- AnonymousJune 17, 2011 at 3:38 PM
What a fabulous accomplishment on a fantastic Friday. From a fanReplyDelete
Congratulations, Cristi!! I wish I could be like you.....ReplyDelete
Hi Cristi!ReplyDelete
I'm coming over from the TOS Review Crew. I saw you write on the gluten free board. Thanks for the recipe. AND...I saw that you have a Brennan. So do I!
Looking forward to working with you this year.
And congrats on the 200th mile.
Subscribe to: Post Comments (Atom)


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THE INSPECTION in the United Kingdom which led to the closure of the footbridge to Whitby's West Pier extension has revealed a long standing history of corrosion and decay.
Scarborough Borough Council's report, compiled the day after the inspection a fortnight ago talks of "corrosion", "failure" and "dangerous".
The inspector examined the primary beams which are positioned at either side of the bridge and secondary beams which sit between them and support the wooden decking which pedestrians walk on.
Findings suggest the beams have not been painted or treated for some considerable time and given the exposure to airborne seasalt this has accelerated corrosion.
The report states: "The primary and secondary beams may once have been painted but there is now no evidence of a painted surface to any of the beams or associated fixings.
"This has resulted in significant corrosion leading to delamination which can be expected to result in a significant reduction in functionality."
The primary beams which span 11.7 meters and 13 meters are undersized for the load it is carrying according to current British standards.
Furthermore supporting steel work appears to be 20% corroded and associated fixings are "exhibiting signs of extensive corrosion greater than 50% of their net cross section which could lead to failure of the beams."
The balustrade posts and railings are painted but spot chips and cracks in the finishing coat were noted along with corrosion staining.
But the metalwork which fixed the posts and railings to the bridge are severely corroded.
The report says: "While the balustrade is overall in what can be considered in fair condition, the connection to the primary beam is near to failure and is considered dangerous."
The report's suggested future options have done nothing to stop rumors circulating town that the bridge is to be demolished and access to the extension being permanently cut off.
Three possible ways forward include: bridge removal and abandonment of access, replacement of the footbridge in its entirety or another more detailed inspection and refurbishment which would include removing the bridge to allow for the works.
But the report says this could be more costly than replacement.
Council member Joe Plant, who represents the West Cliff ward, said the first he heard of any issues with the extension and the footbridge was when he learned it had been closed along with everyone else and as far as he was concerned demolition or permanent closure "was not an option".
He told the Gazette: "I have asked the question and in my view we should be looking at replacing the east and the west from the same funding pot.
"I have also asked for the maintenance regime. If this has not been done, why not? I know money is tight at the moment for a lot of things but at the end of the day if you maintain things it will save you money in the long run."
Brian Bennett, SBC's head of tourism and culture has said officers are looking at the possibility of re-opening the bridge to limited foot traffic pending a further inspection that requires scaffolding being put up.
This had to be postponed last week due to high winds but Mr Bennett added SBC had been in touch with English Heritage and a bridge manufacturer about a replacement.
If this goes ahead it is likely it will be manufactured off site, then delivered and installed.
SOURCE: http://www.whitbygazette.co.uk/news/local/footbridge_closed_as_it_s_dangerous_1_3790004


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Even approaching the Guru Granth Sahib is an act of reverence.
The priest first recites some silent 'mantra' while waving a special wand over the Book.
Uncovering the Book is in itself a ritual that is done with the full honors and reverence that is due to the Guru Granth Sahib.
The priest began his recitations, while we stood around in apt attention listening. The language was foreign, but being mostly Muslims (who are used to the Quran being recited in Arabic) it wasn't wholly strange.
(In case you're wondering, I did have permission to take the above close-up shot.)
Based on Wikipedia, I gather that the 'root statement' of Sikhism is the Mul Mantra which roughly translates as "There is one God, truth by name, the creator, without fear, without hate, timeless in form, beyond birth, self existent, (known by) the grace of the Guru."
Similar to the commencement of the recitation, the ending is also full of rituals.
We next wondered about the traditional musical instruments present there, and again the priests obliged us with a short stanza from their hymns.
The hymn was about the unity of all of humanity. The priests also answered the children's questions about Sikhs and their culture.
After thanking the priests for their indulgence and assistance, we took our leave. But before leaving, there's time for a group photo.
My utmost thanks to Fahmi Reza and the Chow Kit Kita project children for allowing me to share their walk-about with them.


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If you wish to return a product that was defective or if we shipped the wrong product to you we will gladly reimburse you for the return-shipping costs.
If you receive your package and it appears damaged please contact us at 1-877-947-6233.


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Grammar Guru–Conditionals
Below is a quick summary of the 3 main conditionals from the website: http://www.ego4u.com/en/cram-up/grammar/conditional-sentences. Please take a moment to read the summary below, but also feel free to click the link above in order to learn more about conditionals and in more detail.
"Conditional Sentences are also known as Conditional Clauses or If Clauses. They are used to express that the action in the main clause (without if) can only take place if a certain condition (in the clause with if) is fulfilled. There are three types of Conditional Sentences.
Conditional Sentence Type 1
→ It is possible and also very likely that the condition will be fulfilled.
Form: if + Simple Present, will-Future
Example: If I find her address, I'll send her an invitation.
Conditional Sentence Type 2
→ It is possible but very unlikely, that the condition will be fulfilled.
Form: if + Simple Past, Conditional I (= would + Infinitive)
Example: If I found her address, I would send her an invitation.
Conditional Sentence Type 3
→ It is impossible that the condition will be fulfilled because it refers to the past.
Form: if + Past Perfect, Conditional II (= would + have + Past Participle)
Example: If I had found her address, I would have sent her an invitation.


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My poem, "Poison," has been published in the current issue of Space And Time Magazine. Many thanks to S&T;'s poetry editor, Linda Addison, for accepting the piece. I never thought I'd see the day when I'd be in a magazine with an Alan M. Clark cover. I might actually like Monday this week
The TOC for Issue #103 can be viewed here. Stop over and order a copy today.


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Bessie Alice Carter Ranney
February 9, 1883 - April 14, 1960
Laid to rest at
Mountain View Memorial Park, San Bernardino, California
My mother's beloved grandmother.
My great-grandmother.
Including the surnames Tapley, Drake, Page, Harrell, Odom, Claxton, Bush, and Schwalls from the U.S. Southeast; and Ranney, Hubbard, Hesser, Carter, Schoonover, and Ozmun/Ozman/Osman from the U.S. Northeast and Midwest


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text: The modern city of İstanbul is the sixth largest metropolis in the world. Its beginnings were modest but important settlements dating from the later part of the Stone Age. Recent discoveries have suggested that the area has been inhabited since the 7th millennium BC. Artifacts from the Neolithic period have been discovered on the European side of the city, and nearby remains from the slightly later Copper Age have been found. The remnants of a Phoenician settlement and the Greek city of Chalcedon are also to be seen on the Asian side of the Bosporus. Over the subsequent centuries, many great structures and important monuments were to be erected in these areas as the successor cities became the centers of first Orthodox and then Islamic culture.


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10 September 2012
2 comments:
send them all home. no dual citizenship, no family passes. we are destroying our country. all cultures are not equal and some are down right dangerous.
- 4:53 pm, September 10, 2012
- Neo Conservative said...
you should not be rewarded for breaking the rules.
i assume the reason people come here is because they feel they can enjoy a better quality of life.
if that is not so... it only makes sense, they should stay where they are.
- 2:05 pm, September 11, 2012
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The last few weeks have been pretty uneventful.
We have done some gardening between rains. We have done some camping.While we were camping we watched as a very big crane moved 3 sections of a new shower house. It was interesting.I will share those pictures another time.
Cam was here for a week.Here he is planting a rose bush and riding his new scooter.
We found a project to do. Made a patio light for his mom.A jar, the flat sided marbles and silicone to glue the marbles on. In the background you can see the standing snowman.Well frosty was on his way to the garden shed but the hot weather took its tole. He is no longer : > (
Went to pick him up to put him away and broke a big hole in the side. Sad end .He was around a lot of winters.
Cam was a happy camper. Caught 16 fish.This one was a bass.
Not big but no one cares how big as long as you catch them!
Cam mowed for the first time.
The Kuipers and one Lewandoski were here for a weekend visit. Including Max
Alden days are this weekend. Maybe I'll see some of you there.j


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Hawks Insider: Toughness and Talentby Adam Kempenaar / Chicago Blackhawks
chicagoblackhawks.com's Adam Kempenaar addresses your burning Blackhawks questions. Check back for more Hawks Insider answers as the 2008-09 season approaches. Submit a question here.
At the end of last season we had a few games where guys were taking cheap shots at our stars. It seemed that we were going to acquire an enforcer, but we still have not. Is there a chance of landing someone to fill that role, or is there someone within our system who can step up and protect our young guys? -- David Weisman, Buffalo Grove, IL
AK: Ah, you know training camp is right around the corner when the enforcer question starts popping up. Of course you are right, David, protecting your stars is crucial. But how many true enforcers are there in the National Hockey League? Guys who bring the ability to fight but can also skate and aren't liabilities on defense? I don't think you'll find many who fit the bill (and are readily available).
The Hawks brought Matt Walker (6-3, 213) over from St. Louis as a free agent this off-season to add toughness. Ben Eager (6-3, 225), who led the NHL in penalty minutes with 233 back in 2006-07 with Philadelphia, is healthy and figures to play a prominent role. Throw in Adam Burish's 214 penalty minutes and James Wisniewski's gritty style of play once he returns from injury and the Blackhawks should be able to protect themselves just fine.
At some point in the near future recent high draft picks Kyle Beach and Akim Aliu will step into the lineup. You can count on them to stand up for themselves and linemates while also flashing skill and contributing offensively. As far as a traditional enforcer, it will be interesting to see how 2007 6th round pick Richard Greenop (6-4, 230) progresses in the Ontario Hockey League. He had 194 penalty minutes in 60 games with Windsor last season and as anyone who attended Prospects Camp in July can attest, he's an imposing presence on the ice.
Who are we gonna have as our third and fourth line centers, and do you think that [Dave] Bolland can be a number one center? -- Joseph Daniel, Chicago
Joseph, as it stacks up right now I project Jonathan Toews and Robert Lang to center the top two lines with Adam Burish centering the 4th line. That 3rd line center battle is going to be one of the most intriguing competitions to watch at training camp. Bolland is definitely an early favorite for the job after playing in 39 games with the Hawks last season. Denis Savard has been vocal in his praise for the versatile Bolland, who plays a solid two-way game in addition to being a talented playmaker and scorer. Realistically, he probably projects better as a 2nd line center someday than a 1st, but his greatest asset is that he can be used in a variety of roles and situations.
Keep an eye though on Petri Kontiola. He got a year of North American hockey under his belt last season in Rockford, where he was second on the team in both points and assists (18-50-68) in 66 games. He also led the team in plus/minus (+17) and may have the best hands and passing ability of anybody in the Blackhawks' farm system. He played 12 games in Chicago last season and will surely contend for a spot at center.


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Sunday, March 9, 2008
more on cover letters
I'm a college graduate, and like so many others, I've been looking for some jobs. I'm left a bit confused on the cover letter, though..... which, I understand can almost be more important than your resume! I understand that I have to relate my experience to why I am perfect for the company and this job. I've read that this also is where I should show off how much I know about the company. Given that 'shortest is sweetest', it seems a bit wasteful to make the company read about themselves. Is it truly advisable to write about the company in the cover letter? If so, how do I go about doing so effectively?
Also, I've heard the 'don't tell them what YOU want, tell them what THEY want' advice. But I've also head that it a good idea to tell them who I am by talking about my own career goals/motivation for applying. I'm specifically thinking of my application for a temporary position as an administrative assistant to the COO of a hospital. I said towards the end of the second paragraph, "Ultimately, I seek to pursue a career in health administration and policy, and I know that working in this office, albeit temporarily, would be an invaluable opportunity for me." Was that bad form? Again, what is the best thing to do, and how do I do it effectively?
Yes, it truly is good to write about the company in the cover letter. But that doesn't mean you should regurgitate facts about the company that they will already know (I hate that, in fact). Rather, when you write about the company, you do so in the context of explaining what appeals to you about this particular company. See this post for an example of how to do that.
On your second question, yes, you should both explain how you fit what they need, but also why you're interested in them. Mentioning your interest in working in health policy when applying for a position in a hospital helps them see you as perhaps a bit more invested in the opportunity than the average candidate looking for any old assistant position. Remember, employers like candidates who are excited about this particular job, not just a job. (This might be becoming my mantra.)
3 comments:
- Rachel - Employment File said...
The most important advice anyone can give you about cover letters is to make sure you write about the right company.
I can't tell you how many times I laugh and call out to my boss "I didn't know we were filling XYZ position and that you're being replaced by Jane Doe."
- March 9, 2008 at 10:45 AM
- The Ethical Slut said...
I've become more an more convinced that there are two kinds of employers trawling the job sites:
1) Snowball in hell: They've already found someone but post the job because they're required to. They have a machine or dead-behind-the-eyes HR drone processing your resume through some word recognition program and your cover letter doesn't get acknowledged at all. The kind where you send your glowing cover letter and excellent resume off a dozen times and when you finally get in, realize that everyone smokes the most crack there. They're most of the ads out there and not places you want to work anyway.
2) The rare places that a human being at least glances over your cover letter. This is where you need to write your well-written, personalized, heart-on-your-sleeve cover letter. My guess is that these people get 150 replies with "i am writing in regards to the blah blah" and your letter will actually stand out.
Does writing medium-length letters pouring out your heart and soul sound like a quick trip to incredibly depressed-ville? Oh, it is. You write them, noone gets back to you, because they're mostly category 1, you want to die. Its the only way to go, though.
This is what Ask A Manager taught me (I think, perhaps I have not learned my lessons well.)
- March 9, 2008 at 1:05 PM
- Special Projector said...
When I look at cover letters, I'm less interested in WHAT they're saying, than HOW they're saying it.
--Can they string two or three sentences together to form a coherent paragraph?
--Do they use proper grammar? (their/there/they're; it's its, etc.)
IMO, it's just basic writing/communication abilities.
Of course, it's true that they could have their mom write it for them....
- March 10, 2008 at 1:08 PM


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Tre Bella was the florist and did some beautiful centerpieces.
Bride and Groom's table......in the purple color theme. 2nd Drink Band from Charlotte was just setting up for the reception.
At first glance I did not notice all the writing on this beautiful wedding cake by Cinda's Creative Cakes. Her husband was there to deliver. He told me that he is drafted as the delivery man whenever there are football games on the day and today there were two! The writing all around the middle layer says: Us, Wife, Husband, True Love, Passions, Best Friends, Laughter, Romance, Devotion, Happiness, Hold You Tight, You & Me Together, Embrace, By Your Side and Live. How creative!
Here is Diane Tighe. I just love working with her. I can always count on her coming up with something spectacular and elegant for every wedding that blows me and the guests away. Great job on this one, Diane.
Heather Elkin, vocalist, and Jason Fava on guitar played for the entrance of the wedding party. Diane and Jason are working out the cues for the music changes.
Ken with Music& PA Rentals in Greensboro, a friend of the father of the groom, was our DJ for the prelude music and the recessional. He is posing here with Mary Haywood, the back-up photographer. The primary photographers were Emily and Garry from Big Star Studios in Mebane.
The ceremony took place on the President's Terrace. This is the new area off the new ballroom that was built a few years ago. I have not done a wedding here but I liked the privacy of this area rather than the main patio overlooking the golf course. This was much more secluded and quiet. The ceremony was in the round, of course, Diane's trademark! When the groom's parents had been escorted in, Scotty and I entered together down one of the 6 aisles.
As each groomsman entered, he passed by Scotty and they shook hands and hugged. I could hear a few murmurings and some soft laughs!
Then each bridesmaid entered from a different direction and gave Scotty a hug.
This one, he twirled around!
The parents of the bride entered, untied the ribbon of the rose petaled center aisle, then Jenn entered on her own to join them.
Scotty's parents and stepparents stood and when the bride and her parents reached the center, Scotty stood with her parents and Jenn stood with his. I asked each set of parents to give their blessing to the union and take their new son or daughter into their hearts as family. Then there were hugs all around and the parents sat down and the couple joined hands in front of me.
During the ceremony I would at times turn around and speak to the guests behind me. That way they all felt included.
Scotty and Jenn asked Marie, mother of one of our bridesmaids, to read "Falling in Love is Like Owning a Dog" by Taylor Mali. It is quite a humorous poem and she did a wonderful job. They told me that Marie and her husband Charles had been together for 36 years and that is the kind of love they look forward to sharing all the years of their lives.
Jenn and Scott had a really good story to tell with lots of humor. The guests really loved it when I said "Who knew that the man of Jenn's dreams would call himself Scottyrock123, love to travel and share her passion for music? And who knew that the woman who would far exceed Scott's idea of his perfect match would refer to herself as MightBeLookin4You, enjoy running, and share his love for trying new restaurants!" I told everyone how, when and where they met and included the story of the unique proposal Scotty dreamed up for Jenn which really did succeed in surprising her and that is not easy to do!
Scotty told me ahead of time that they had tried his ring on his finger the day before and it would not go past the first knuckle so Jenn would only be able to put it on that far. But, surprise, surprise, Jenn got it all the way on during the ceremony--a good sign and it won't be coming off easily!
After the rings, we had the Memory Box ceremony. This is a twist on the Wedding Box ceremony. The couple had procured a pretty box and filled it with the thoughtful notes they had secretly left for each other, all the monthly anniversary cards they had given each other since the anniversary of their first date and many other saved memories they shared. They are to continue to add their memories and cards to the box so that on each wedding anniversary they can open it and be reminded of their wonderful life together. In addition, they had each handwritten a letter to one another expressing their thoughts about all the qualities they love in each other, including the thoughts and emotions they were experiencing during this very exciting time in their lives. During the ceremony they placed those letters in the box.
Jenn and Scotty, what a wonderful wedding! I loved every moment of it and love that you thought it went so well too. I know the two of you will be so happy together and have a wonderful marriage! Best wishes always!


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This time it's Brendan McCarthy who's featured. Rich puts up this glorious image:
(It's already my desktop background. Click through the link to get your wallpaper.
Art by Brendan McCarthy)
Art by Brendan McCarthy)
There's also the delicious news that DC have recently rediscovered the much talked about and much missed Grant Morrison and Brendan McCarthy Doom Patrol issue. Rich reports that there is now a chance that this will see the light of day as a one shot.
Cross you fingers.
For more Brendan McCarthy weirdness visit the Strange World of Brendan McCarthy.


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Today, we activated the high-tech biotoilet that had been donated last summer by Groundwork Mishima, an environmental group in Japan, and installed with the help of our Japan Volunteers-in-Parks Association volunteers. We put out a press release about the upcoming ribbon-cutting, which led to some of the funnier headlines I've seen in the local press. A sampling:
$70000 bio-toilet a stinky token of friendship (which, by the way, is inaccurate--it has no odor)
and, of course,
I took a lot of ribbing from friends about that last one, especially when they learned that I'd written the original press release (but not with that headline)!
The toilet is pretty special, by the way. For $70,000 you get a completely bio-friendly toilet donated by the Japanese environmental group Groundwork Mishima, with low energy consumption, a self-contained, self-cleaning water recycling system, no odor, and (Japan is wonderful this way) a heated seat! It uses a cedar chip and microbe system to literally "digest" the human waste. They've been using them in Japan on Mount Fuji for almost ten years, and they require virtually no maintenance besides adding a few cedar chips now and then. When they winterize them by letting the water out of them, it tests so clean that you could literally drink it. (The inventor of the toilet was here for the dedication today and said he has actually demonstrated that! Superintendent Uberuaga's reaction was "we won't go there today!")
I took some photos of the event, which I've posted on my personal website if you're interested. KOMO TV was on hand and did a great story about it, which you can read on their website and watch on YouTube. Here's my favorite screen capture:
That, of course, is not Superintendent Uberuaga, but Sho Morita, the group's translator. Other than that one misplaced label, KOMO's report was outstanding... and even managed to avoid making cheap jokes about our expensive toilet!


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/PRNewswire-USNewswire/ -- "Despite our concerns about the ill-advised proposal to require veterans' healthcare insurers to pay for treatment by the VA for service-connected health conditions, Vietnam Veterans of America hails the budget submission of President Obama for its generosity in assisting all veterans and, particularly, disabled veterans," said VVA National President John Rowan.
"VVA joins fellow veterans' service organizations in condemning the proposal advanced by the Office of Management and Budget to raise revenue by charging a veteran's private health insurer for services provided by the Department of Veterans Affairs for service-connected health conditions.
"However, as far as veterans are concerned, this is the best budget submitted by a President in the 30-year history of VVA." Rowan cited the proposed $25 billion increase above the baseline over the next five years; the restoration of health-care eligibility for veterans of modest incomes, which the administration predicts will enable half a million eligible veterans to access the VA health care system by 2013; and making highly disabled veterans who are medically retired from service eligible for concurrent receipt of disability benefits from the VA, in addition to the retirement benefits they receive from the Department of Defense.
"Given this administration's unprecedented willingness to work with the veterans' community to make sure this budget will be one that all veterans can support enthusiastically," Rowan stated, "we feel comfortable that, with President Obama having met with veteran leaders yesterday in the White House and the willingness of senior staff to conduct follow-up meetings, they are receptive to our ideas on how to make this budget better for veterans.
"We look forward to working with the White House, now and in the future, to ensure that veterans don't have to fight and scrape for every additional dollar in the budget," Rowan added. "We call on Congress to make its adjustments and pass this budget, not only on time for the 2010 fiscal year, but early enough so VA managers will know what they can expect to receive so they can plan to accommodate the needs of the veterans they serve."
Fayette Front Page
Georgia Front Page


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I never never thought I would EVER have a leaf-blower because I was a raking snob. However, now that I'm in my 50s the prospect of raking a whole lot of grass is just depressing and it makes my wrists hurt. So I broke down and bought a low-noise backpack blower from Stihl and I just love it. I wrote about why I have gone over to the dark side and gotten addicted to this wonderful lawn tool: here's my review of the Stihl low-noise backpack blower.
It would make somebody a great Christmas present!
Australian Food Specialties
8 years ago


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South African Airways will be featuring a full suite of Rockwell Collins' communications, surveillance and navigation avionics on 20 new Airbus A320 aircraft.
The selection includes Rockwell Collins' MultiScan Threat Detection System, GLU-925 Multi-Mode Receiver (MMR), and Iridium SATCOM system. Deliveries are scheduled to begin later this year.
The airline also plans to retrofit MultiScan on its current fleet of 11 A319 aircraft.
"By selecting this package, South African Airways will benefit from our highly reliable, advanced avionics systems that enhance operations, and our world-class service and support," said Claude Alber, vice president and managing director, Europe, the Middle East and Africa (EuMEA) for Rockwell Collins. "We look forward to working closely with this key African customer to implement these systems."
Rockwell Collins' industry-leading MultiScan Threat Detection System, with more than 5,000 systems flying on over 145 airlines today, is a fully automatic airborne weather radar system that combines the latest weather science with advanced engineering concepts to identify and analyze thunderstorm cells, and display the actual weather threat. The end result is reduced pilot workload, enhanced safety, and greater passenger comfort due to minimizing unexpected turbulence encounters.
Rockwell Collins' GLU-925 MMR enables airlines and operators to take advantage of evolving Required Navigation Performance (RNP)/Area Navigation (RNAV) and Automatic Dependent Surveillance-Broadcast (ADS-B) capabilities. The GLU-925 fulfills the requirements for aircraft navigation position source, Category III Instrument Landing System (ILS), Category I Global Positioning Landing System (GLS), accessing RNP/RNAV airspace (down to RNP Authorization Required 0.1), and meets the GPS position and availability requirements for ADS-B Out mandates.


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Monday, 4 April 2016
Be Happy and Healthy with a Quality Hot Tub in Your Vancouver Home
If you live in Vancouver, you may consider that the city has many charms, but one thing you don't expect is tropical temperatures. So one way of warming things up is to soak in a hot tub, and pretend that you're somewhere warmer! Soaking in hot tubs in Vancouver isn't just a pleasant experience, it can actually be beneficial for your health as well. So if you're thinking of buying a hot tub, consider these ways in which it may help you feel better. Soothing Aching Muscles If you've been overdoing it at the gym or simply carrying out your typical exercise routine, try relaxing in a hot tub. Heat is a great way of encouraging those poor aching muscles to relax and heal if they've been injured in any way. If you suffer from arthritis, you may have tried a soak in the bath to relieve your discomfort, but a hot tub has a more constant temperature than a bath and is therefore more consistent. You could also try spending time in a hot tub if you suffer from back pain.
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hiiiiiiiiiiiiiii.. back after a long time.. i guess even the few readers i had would have disappeared by now.. hehe. shameless i am.
hopefully there will be a little more activity on my blog now... following up on the post i did about the proposal and the ring.. obviously there is gonna be a wedding.. pretty soon.. probably sooner than i expected. probably not. so much speculation and discussion..
its exciting and scary at the same time.. wow!! am i rushing into marriage.. am i doing the right thing?!! life is going to change forever.. Everything's gonna change.. wow.. WOW!!! wow.. its just so overwhelming i dunno what to say.. or what to write. i just hope i have enough wisdom and maturity and grace to handle everything well.
planning a wedding is going to be real fun. hopefully i'll post most of it here. even more fun is going to be planning the honeymoon!! :D
another exciting event of the recent past is me turning 25. so i have 2 reasons to be called aunty now. sumitra aunty. yyew. haha. hmm.. time's just flyin by like that. kinda sad about all the good times that have passed.. excited about the good times to come... hopefully there will be many in store for me!!


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The organisers of Tanzania Music Awards 2013, today held a postmortem of the event at the National Arts Council. Chairing the event was Ms Shalua who represented the National Arts Council Executive Secretary. Mr George Kavishe , the brand manager of the Kilimanjaro Premium Lager, the brand the sponsors the event was there and opened up the floor with a short history of the event. The brief opener was followed by views from the other members present , who included musicians, National Arts Council staff members, representatives of Executive Solutions Company, radio DJs and other media representatives.
Very useful contributions were made in the aim of making Tanzania Music Awards 2014 bigger and better.


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A delicious butter shortbread crust with gooey caramel in the inside!
Author: Alyssa
Serves: 16
- 2 cups butter, softened
- 1 cup white sugar
- 1½ cups powdered sugar
- 1 Tbsp vanilla
- 4 cups flour
- 1 14 oz bag caramels, unwrapped or 11 oz unwrapped Caramel Bits work great
- ⅓ cup whipping cream
- ½ tsp vanilla
- 1 Tbsp coarse sea salt
- Preheat oven to 325 degrees. Line a 9x13 pan with parchment paper or aluminum foil. Lightly spray with cooking spray.
- In a large mixing bowl cream together butter, sugar, and powdered sugar. Add vanilla and beat until combined. Mix in the flour and combine until it forms a soft dough.
- Press half of the dough in the bottom of a 9x13 dish and place the other half of the dough into the refrigerator. Bake in preheated oven for 15 minutes.
- Remove the pan from the oven and melt the caramels, heavy cream and ½ tsp vanilla in the microwave for 1 minute. Stir together until smooth. Pour evenly over the hot crust. Lightly sprinkle the coarse sea salt over the crust. I didn't end up using the entire T, just lightly sprinkle evenly on top. You don't want them too salty. :)
- Take the remaining dough out of the refrigerator and crumble over the top of the caramel. Return the pan to the oven and bake for 25-30 minutes until filling is bubbly and the top is firm. Let them cool completely before cutting.
Credit: therecipecritic.com/


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Tuesday, January 20, 2009
I went to Pehrspace last night and saw my buddies
American Gil and The Major Dudes play an awesome set. It was a
Narf Records showcase and American Gil's record release show. American Gil is lead by uh, Gil on lead vocals with an all star group of musicians, including members of other awesome IE acts like Child P, No Paws (No Lions), Voice On Tape and the infamous Holy Curtain. Gil and The Dudes played an amazing set. I had seen them play live once in the KSPC basement when they played on Random Necessities For Audible Bliss. They were great then too, but seeing them at a live show and feeding off the energy of the crowd was a totally different experience. They are my new favorite local band. Go see them play.
Posted by Eenie Meenie Records at 5:23 PM
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We had an exorbitant amount of leftovers after the reception. We couldn't figure out why. At first, we thought our caterer hooked us up. Then she told us she made for exactly the number of people with a little extra. She certainly did not make extras of the quantity that was being packed up and taken home.
Our waitstaff clued us in. It turns out one of my aunts was grabbing the waitstaff as they walked out of the kitchen. They'd get no further than 3 feet from the door and then wham! She'd grab them and pratically clean off their serving trays. The best part is if she didn't like what they were carrying, she'd send them back to bring something else.
Our waitstaff finally stepped up to her towards the middle of the reception and told her that they need to finish their rounds on the far side of the room and that they would be back. I guess she hadn't eaten all day.


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{vogue russia}
{images: ann kenny and kirby kenny by kt auleta for vogue russia, august 2010 via oh}
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These are total body exercises that focus on strength training. You can choose to do your cardio before or after these. Train now so that you are ready for swimsuit season!
These are some of the strength training exercises I do in my Sunday morning tried and shred class at the gym.
Do you do muscle conditioning exercises at home or at the gym or at all?