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Source: U.S. Census Bureau
Release: Net Migration Flows for Counties and County Equivalents in the United States
The American Community Survey (ACS) and the Puerto Rico Community Survey (PRCS) ask respondents age 1 year and over whether they lived in the same residence 1 year ago. For people who lived in a different residence, the location of their previous residence is collected.
ACS uses a series of monthly samples to produce estimates. The 5-year dataset is used for the county-to-county migration flows since many counties have a population less than 20,000. Multiyear estimates from the American Community Survey (ACS) are "period" estimates derived from a data sample collected over a period of time, as opposed to "point-in-time" estimates such as those from past decennial censuses. ACS 5-year estimate includes data collected over a 60-month period. The date of the data is the end of the 5-year period. For example, a value dated 2014 represents data from 2010 to 2014. However, they do not describe any specific day, month, or year within that time period.
Multiyear estimates require some considerations that single-year estimates do not. For example, multiyear estimates released in consecutive years consist mostly of overlapping years and shared data. The 2010-2014 ACS 5-year estimates share sample data from 2011 through 2014 with the 2011-2015 ACS 5-year estimates. Because of this overlap, users should use extreme caution in making comparisons with consecutive years of multiyear estimates.
Please see "Section 3: Understanding and Using ACS Single-Year and Multiyear Estimates" on publication page 13 (file page 19) of the 2018 ACS General Handbook for a more thorough clarification.
U.S. Census Bureau, Net County-to-County Migration Flow (5-year estimate) for Teton County, ID [NETMIGNACS016081], retrieved from FRED, Federal Reserve Bank of St. Louis; https://fred.stlouisfed.org/series/NETMIGNACS016081, December 11, 2023.


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Puppy Preventive Health
Congratulations on your new puppy! Thank you for choosing us to help protect and care for your new addition to your family.
Our puppy wellness program is designed to help get your puppy started on the right path to a long and healthy life. The first few months are a critical period in your puppy's development, and we can give you the support and tools necessary to help him or her grow into a well-mannered, healthy dog, including information and advice on nutrition, training, behaviour, and socialization.
Schedule your puppy for his or her first exam as soon as possible. Until your puppy has received a series of vaccines, he or she is susceptible to many serious but preventable diseases. We will vaccinate your new dog against rabies, distemper, and parvovirus, among other diseases. Your puppy will also need to be tested and treated for parasites, which are common in young dogs.
Most puppies have roundworms, which are intestinal worms that can cause vomiting, diarrhea, and other gastrointestinal signs (although dogs can have worms without showing any symptoms). It is important for puppies to be treated for roundworms, not only to rid them of the infection but also to prevent you and the rest of your family from becoming infected. Roundworms are a zoonotic parasite, which means they can be transmitted from pets to people. By ensuring that your puppy is treated, you can keep your entire family safe from these and other parasites.
Ready to Get Started?
Quality professional team members that pride ourselves in furthering education to ensure your pet gets the most quality care they can.
Come See Us

subset: commoncrawl


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Cosmetic Dentistry
If you are feeling down about your smile's appearance, the world-class cosmetic dentistry services at Dental Care at Southcrest can restore your smile's beauty. Fast, effective, and safe, cosmetic dentistry is a minimally invasive option for improving your smile. Our office offers several cosmetic dentistry treatments for improving the shape, size, color, position, alignment, and overall appearance of your teeth. Contact Dental Care at Southcrest at 629-529-4041 for more information on our cosmetic dentistry services in Brentwood!
What is Cosmetic Dentistry?
Unlike restorative dentistry, which focuses on correcting and treating underlying issues with teeth and gums, cosmetic dentistry improves the appearance of your teeth, gums, and bite. After all, even the healthiest teeth can suffer the effects of age, lifestyle, and misalignment.
The cosmetic services we offer here at Dental Care at Southcrest can correct problems with your teeth's shape, size, alignment, and color so that your smile will look as good as it feels!
Benefits of Cosmetic Dentistry
Over the last few decades, cosmetic dentistry has become increasingly commonplace as more and more Americans desire a healthier, prettier smile. In recent years, advanced technologies and decreasing cost has helped make cosmetic treatments affordable for a diverse range of budgets.
Top 5 Reasons People Get Cosmetic Dentistry
Deeply discolored teeth may be the most common problem in cosmetic dentistry. Over time, teeth can become discolored from consuming drinks like red wine and coffee. Discoloration can also happen from medication, aging, smoking cigarettes, or chewing tobacco.
When you lose a tooth, you lose more than a smile. If it is not replaced quickly, bite functionality significantly decreases and the jawbone will begin to shrink away from disuse, causing a sunken look in the face that makes an individual appear much older.
As we age, our teeth become vulnerable. Even without pain or obvious problems, a cracked or broken tooth should be taken seriously! The tooth is now susceptible to decay, is more likely to further crack or break, and you risk losing your tooth completely (whether naturally or via extraction).
Tooth gaps can trap food particles, which may cause plaque and tartar to easily form in those cracks. Filling in problematic gaps in your teeth can help you improve your oral health, and in cases where a gap is unwanted, it will likely even help boost your confidence and self-esteem!
The quickest route to a beautiful smile is fixing crooked teeth. Crooked teeth are hard to keep clean, leading to many problems. Teeth misalignment may occur naturally, or as a result of not wearing a retainer prescribed by your dentist.
Cosmetic Dentistry Solutions
Additional action is sometimes required to fix these problems. Dental Care at Southcrest offers a variety of cosmetic dentistry options to get your smile back on track!
Veneers are thin shells directly bonded to the front of the tooth, designed to cover a variety of dental obstructions. Veneers tend to last longer than bonding, so consider a veneer if your bonding needs ongoing maintenance. Veneers come in a variety of shapes and sizes, so be sure to ask your dentist about which material will benefit you the most:
- Porcelain- Porcelain veneers are thin shells of porcelain adhered to the outer surface of the tooth that mimic the light-reflecting properties of natural teeth. They are both stain-resistant and gum-tolerant. Once bonded to a healthy tooth, porcelain is extremely durable.
- Composite Resin- Composite veneers are veneers that are not quite as durable as porcelain but are more easily replaced and repaired. The resin is added to your teeth as a liquid before being cured and polished. While porcelain veneers are not reversible, composite veneers are.
- Lumineers- Lumineers® are minimally invasive porcelain veneers made of a thin laminate layer applied seamlessly over your existing teeth. This typically requires no shots, drilling, and less preparation than traditional veneers. Like composite veneers, they can last between 10 and 20 years but may be removed if needed.
Cosmetic Bonding
If damage to a tooth is minor, you may be able to fix it with cosmetic bonding. A simpler form of cosmetic dentistry, dental bonding is often performed without the use of an anesthetic (except for a filling procedure) and usually requires only one visit to a dentist.
Cosmetic Dental Glossary:
Here is a helpful glossary of terms related to cosmetic dentistry.
Aesthetics: Also, esthetics. Having to do with a beautiful appearance. Refers to cosmetic dentistry.
Bite: Refers to how the upper and lower teeth fit together. Also known as occlusion.
Bonding: Using composite resin material to remedy chips or cracks in a tooth.
Braces: Generally composed of wires and brackets that use tension to realign permanent teeth for better occlusion, esthetics, and/or spacing. Clear aligners, such as Invisalign® are increasingly popular alternatives.
Composite Resin: Dental material containing small glass or ceramic particles used in bonding and veneers, typically applied as a liquid and cured with a light or chemical catalyst.
Cosmetic Dentistry: Procedures that correct imperfections in the appearance of a smile. Also called esthetic or aesthetic dentistry, and includes teeth whitening, veneers, etc.
Crown: Can refer to the portion of a tooth that extends above the gum line, or a lab-made restoration known as a cap or a false tooth placed over a patient's existing tooth or a dental implant.
Enamel: A white, hard protective tissue making up the outer layer of the tooth that extends above the gum line.
Filling: A variety of materials that can be used to replace cavities caused by tooth decay.
Gingiva: Mucosal tissue that lies over the mandible and maxilla inside the mouth. Also known as gums.
Impression: A soft mold of one's teeth and gums used to fabricate oral prosthetics.
Instant Orthodontics: Applying veneers to correct misaligned front teeth for cosmetic reasons.
Laminate: Lab-made veneer (usually porcelain) bonded to the front of a tooth, typically used in Lumineers.
Lumineers®: A type of veneer that uses laminate material without requiring the grinding down of a tooth to ensure proper fit.
Malocclusion: Teeth misalignment that affects bite.
Orthodontics: Dental specialty that concerns teeth alignment.
Porcelain: A ceramic material made by heating clay-like materials to high temperatures. In dentistry, porcelain is commonly used in dental veneers.
Smile Makeover: A treatment plan that includes various cosmetic and esthetic restorative procedures to improve a smile's appearance.
Teeth Tomorrow®: Full mouth permanent dental implants made of Prettau® Zirconia.
Teeth Whitening: Bleaching teeth with chemicals. Can be done in an hour with a light, or in two weeks with daily worn trays.
Veneer: Cosmetic dental treatment involving porcelain, laminate, or plastic wafers bonded to front teeth to mask imperfections.
To find more information on choosing the right cosmetic dentistry treatment for you, call Dental Care at Southcrest in Brentwood, Tennessee today at 629-529-4041.
Botox® is composed of botulinum toxin, a form of a purified protein used to treat a number of cosmetic and dental issues. It is injected into the facial muscles and blocks the nerve transmission to those muscles. As a result, the dynamic motion in the skin is relaxed, allowing wrinkles to smooth and disappear. Common injection sites include the forehead, the area between the eyebrows, the corners of the eyes, and the sides of the chin.
Composite Resin Veneers
Like all veneers, composite resin veneers are used to improve the overall appearance of teeth by changing their shape and color. Composite resin veneers are ideal for quickly and effectively treating multiple cosmetic dental issues including stained teeth, crooked teeth, chipped or cracked teeth, or to fill in gaps between existing teeth.
Composite White Fillings
The composite white filling is an increasingly popular alternative to the traditional silver amalgam filling. Unlike amalgam fillings, composite fillings are virtually invisible, and our team at Dental Care at Southcrest can shade them according to the color of your teeth, creating a perfect match and giving you a beautiful, white smile!
Dental Bridges
Dental bridges literally bridge the gap created by one or more missing teeth. A bridge is made up of two or more crowns for the teeth on either side of the gap with a false tooth or teeth in between. These false teeth can be made from gold, alloys, porcelain, or a combination of these materials. Bridges can restore your smile, prevent further tooth misalignment, and aid your ability to chew comfortably.
Porcelain Veneers
Porcelain veneers are wafer-thin, custom-made shells of tooth-colored materials designed to cover the front surface of teeth to improve your appearance. These shells are bonded to the front of the teeth, changing their color, shape, size or length. These veneers are a popular option because they mimic the light reflecting properties of natural teeth. Dental veneers can also provide relief from the tooth pain associated with worn enamel.
Smile Makeovers
A smile makeover is a process of improving the appearance of your smile through one or more cosmetic dentistry procedures, such as:
- Dental veneers
- Composite bonding
- Implants
- Teeth whitening
Some of the components taken into consideration include your facial appearance, skin tone, hair color, teeth (color, width, length, shape and tooth display), gum tissue and lips. Smile makeovers are performed for many reasons and customized according to your unique considerations.
Dental veneers are thin shells of porcelain or composite resin that are custom made to fit over teeth, providing a natural, attractive look. They can be used to fix chipped, stained, misaligned, worn down, uneven or abnormally spaced teeth.


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Douglas S. Okinemail
Blue Ocean Wealth Solutions
2200 Northern Boulevard #200
2200 Northern Boulevard #200
East Hills, NY 11548
Professional Story
Knowledge is the key to a successful financial future. My background, experience and commitment to providing you with the resources you need to make financial decisions, can help make your financial future as successful as you need it to be. I pride myself in getting to know each client so that I can understand their individual needs and what matters most to them. This helps me recommend products and strategies designed to meet their current needs, and more importantly, their future needs.
Along with a team of professionals, I offer guidance to my clients to help them reach their financial goals.
- English
- Insurance Strategies
- Investment Strategies
Check the background of this investment professional on FINRA's BrokerCheckSee Douglas's Licenses and Disclosures


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Why Not Add One Of These Popular Accessories To Your Basket?
This Wood Worktop Has A Flawless Cherry Pattern With A Solid Wood Finish. Dimensions: 4000 X 640 X 27mm
Wood worksurfaces are crafted from solid hardwood timber staves and finger jointed in length. The wood is then butt jointed and glued together along its width and finely oiled to create a beautifully water repellent surface. Wood worksurface products have a treasured history in commercial and residential environments, whether contemporary or classic in style. Cherry has a distinctive grain and a lovely rich red tonal wood which will darken over time to give a very natural feel to your kitchen. The distinctive caramel figuring of a cherry worktop will rejuvenate your kitchen as only a fine-quality natural product can. For a splash of colour and warmth, choose cherry. Our timber worksurfaces are manufactured from timber staves 40mm wide ± 2mm (can vary within this across the worksurface but each strip of staves is consistent along the length), the staves are finger jointed end to end into strips that are laminated across the worksurface. All glueing According to EN 204 -D3. The moisture content of each worksurface is 10% ± 2% and specified with an A Face and B face. Its made from staves selected to look '�clean'� and to not contain dead knots, bark pockets, mineral streaks, rough grain, large colour contrasts, large groups of live knots, Wormholes. General Specifications: Storage: Timber worktops should be stored at room temperature away from all sources of heat and moisture prior to installation. An external room without heating, ie. A garage is not suitable and could cause warping/swelling. Please either store flat or on their longest edge as instructed on the packaging. Never prop up a worktop vertically against a wall. Ideally stored horizontally on a sound and level surface, with timber battens placed between each worksurface at 600mm centres maximum. Stain: It is important to remember not to leave wine glasses, dishes containing curry, wet copper '� bottomed pans or similar items on wood worksurface products. Scratch: Wood worksurface products may be more prone to scratching than some other surfaces. The use of chopping boards and / or pastry mates is recommended in order to protect the surface finish. Thermal Expansion: Wood worksurface products should ideally be kept at room temperature. In kitchens where temperatures can be either very cold (unoccupied site) or very humid, then the level of maintenance required is greater, especially in the immediate days / weeks after installation. In these cases extra coats of worksurface sealant will be necessary to prevent drying out and warping. If an under oven, dishwasher, washingmachine or tumble dryer is to be installedunder the worksurface, a piece of aluminium foil should be adhered to the underside, with the foil face outwards. This will protect it from any intense heat or moisture. Allow a 3-4mm gap between the back edge of the worktop and the wall to allow expansion and contraction. Repairable: Although the first few marks and scratches will stand out dramatically, hardwood has many unique qualities and with a little care and attention the passage of time can enhance its beauty. In the unfortunate event of sustaining damage, a wood worksurface maybe rubbed down and refinished, leaving it as good as new. Cleaning: All spills should be cleaned up immediately. For daily cleaning we recommend a solution of warm water with a drop of washing-up liquid. Soak a cloth in the solution, wring out until almost dry and wipe the down the worksurface. Fitting Options: Hob & Sink Cut-outs: Sink cut-outs should be a minimum of 50mm from the worktop front edge. Aluminium foil should be applied to the edges of hob cut-outs. There should be a minimum 200mm between hob cut-outs. Hob cut-outs should be a minimum of 50mm from the worktop front edge. Hob flange needs to sit on the aluminium foil around the cut-out, to avoid conducting too much heat into the wood and causing cracking. When a worktop is to be fitted near to an Aga, Rayburn or similar allow a minimum gap of 4mm. Ideally a solid wood return should be fixed across the end grain to stop any splits occurring. Stainless Steel Sinks: Please specify preferred method of undermounting Stainless Steel sinks. There should be a minimum 200mm between sink cut-outs. Drainer grooves can only be cut in the middle of staves, due to the nature of the construction of your worksurface. If a waste disposal unit is fitted to an undermounted sink after installation, additional support will be required, otherwise your warranty may be invalidated. Joints: Wood worksurfaces can be butt or mitre jointed dependent upon the edge detail. Mitre joints require additional support on site and require an additional length of worksurface to install. Overhangs & Support: Any overhang extending more than 300mm must be supported. Points of Note: Plastering or tiling should be completed after installation. When fixing to the cabinets, only use slotted angle brackets to secure the worktop to the carcass. Always use washers with screws. If a carcass has a solid top, or you can only secure through the top rail always drill an oversized hole (8 '� 10mm) through the top of carcass and secure to the worksurface using a larger washer and screw. This allows the worksurface to slide over the washer in case of natural expansion or shrinkage.
Square edge
Constructed from 40mm wide staves
Quality Grade 'A' FSC Timber
Finished to a silky smooth 220 grit
Tolerance in wood is ±2mm
Moisture content 10% ±2%
Sealant is brushed on leaving a clear, water repellent finish
The staves are finger jointed end to end into strips
All glueing according to EN 204 -D3
Individually shrink wrapped to protect against moisture and warping
Bring natural beauty in your kitchen
|- (6651)
|Edge Profile:
|Solid Wood
|Hc Supplies Wood
If you want to return your product bought from HCSupplies you have until the seventh day after delivery of the item to let us know in writing that you would like to return your item for a refund. Please send us an email to [email protected] or write to us at our address on our contact page. This however does not apply to any item(s) from our kitchen worktops range. For example, kitchen worktops, breakfast-bars, splashbacks and upstands cannot be returned.
In the unlikely event your product arrives damaged or is faulty please contact us to arrange a replacement or refund. Worktops need to be checked on delivery and refused if any damage is present. For all other items please open and check your items as soon as possible and notify us within 24 hours of delivery if there are any damages.
Please note that although that every effort has been made to ensure that the image on this page represents the product as best it can, all screens display colours differently due to a variety of reasons such as the type of screen and the settings. Therefore, we always recommend that you request a free worktop sample. Laminate samples can be requested by clicking here. If you require a sample of a worktop that is not a laminate worktop then please contact the manufacturer directly. Please allow 5-10 working days for sample requests due to the large volume of requests that we receive.
All products should be checked for any damage on delivery and solid surface products should be checked for colour consistency prior to installation. Any claims after installation relating to colour inconsistency are not covered by the product warranty.
Please note that items from the following brands/ranges are made to order and therefore once an order is placed a cancellation is not possible: Apollo Magna, Apollo Quartz, Apollo Slabtech, Corian, Granite Worktops, Silestone, Zodiaq and Wood Worktops.
Copyright © Wow Interiors Yorkshire Limited 2023. All Rights Reserved. Company number: 08325424.


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Hard Rock Barcelona T-Shirt
Hard Rock Barcelona T-Shirt
Sale Sold out
Regular price €15,00
Regular priceUnit price per
Sale price
Tag Size: L
Chest (Pit to Pit): 56cm
Length (Back): 75cm
Measurement Guide
Measurement Guide
Product Condition
Product Condition
Please be aware that due to the nature of the product, being Second-Hand & Vintage, there may be signs of normal wear throughout the garment.
If there are any specific flaws (holes, stains etc.) we will show detailed pictures of them.
If you have additional questions don't hesitate to contact us by clicking here.
Please click here to see which fees apply for your Country!


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With this article we are going to examine Tupperware Brands Corp (TUP) through the lens of FAST Graphs™ – fundamentals analyzer software tool – which shows a picture of a stock that appears currently undervalued. This might be a good time for the prudent dividend investor to do further due diligence into this company for possible addition to their portfolio.
About Tupperware Brands Corp: Directly from their website
"Tupperware Brands Corporation is a portfolio of global direct selling companies, selling innovative, premium products across multiple brands and categories through an independent sales force of 2.7 million. Product brands and categories include design-centric preparation, storage and serving solutions for the kitchen and home through the Tupperware brand and beauty and personal care products for consumers through the Armand Dupree, Avroy Shlain, BeautiControl, Fuller Cosmetics, NaturCare, Nutrimetics, and Nuvo brands."
Earnings Determine Market Price: The following earnings and price correlated FAST Graphs™ clearly illustrates the importance of earnings. The Earnings Growth Rate Line or True Worth™ Line (orange line with white triangles) is correlated with the historical stock price line. On graph after graph the lines will move in tandem. If the stock price strays away from the earnings line (over or under), inevitably it will come back to earnings.
Earnings & Price Correlated Fundamentals-at-a-Glance
A quick glance at the historical earnings and price correlated FAST Graphs™ on Tupperware Brands Corp shows a picture of undervaluation based upon the historical earnings growth rate of 8.8% and a current PE of 11.8. Analysts are forecasting the earnings growth to continue at about 12.5%, and when you look at the forecasting graph below, the stock appears undervalued, (it's trading below the orange earnings justified valuation line).
Tupperware Brands Corp: Historical Earnings, Price, Dividends and Normal PE Since 1998
Performance Table Tupperware Brands Corp
The associated performance results with the earnings and price correlated graph, validates the principles regarding the two components of total return; capital appreciation and dividend income. Dividends are included in the total return calculation and are assumed paid, but not reinvested.
When presented separately like this, the additional rate of return a dividend paying stock produces for shareholders becomes undeniably evident. In addition to the 4.9% capital appreciation (green circle), long-term shareholders of Tupperware Brands Corp, assuming an initial investment of $1,000, would have received an additional $460.61 in dividends (blue highlighting) that increased their total return from 4.9% to 6.3% per annum versus 4.1% in the S&P 500.
The following graph plots the historical PE ratio (the dark blue line) in conjunction with 10-year Treasury note interest. Notice that the current price earnings ratio on this quality company is as normal as it has been since 1998.
A further indication of valuation can be seen by examining a company's current price to sales ratio relative to its historical price to sales ratio. The current price to sales ratio for Tupperware Brands Corp is 1.22 which is historically high.
Looking to the Future
Extensive research has provided a preponderance of conclusive evidence that future long-term returns are a function of two critical determinants:
1. The rate of change (growth rate) of the company's earnings
2. The price or valuation you pay to buy those earnings
Forecasting future earnings growth, bought at sound valuations, is the key to safe, sound, and profitable performance.
The Estimated Earnings and Return Calculator Tool is a simple yet powerful resource that empowers the user to calculate and run various investing scenarios that generate precise rate of return potentialities. Thinking the investment through to its logical conclusion is an important component towards making sound and prudent commonsense investing decisions.
The consensus of 10 leading analysts reporting to Capital IQ forecast Tupperware Brands Corp's long-term earnings growth at 12.5% (orange circle). Tupperware Brands Corp has medium long-term debt at 45% of capital (red circle). Tupperware Brands Corp is currently trading at a P/E of 11.8, which is below the value corridor (defined by the five orange lines) of a maximum P/E of 18. If the earnings materialize as forecast, Tupperware Brands Corp's True Worth™ valuation would be $130.95 at the end of 2017 (brown circle on EYE Chart), which would be a 19.3% annual rate of return from the current price (yellow highlighting).
Earnings Yield Estimates
Discounted Future Cash Flows: All companies derive their value from the future cash flows (earnings) they are capable of generating for their stakeholders over time. Therefore, because Earnings Determine Market Price in the long run, we expect the future earnings of a company to justify the price we pay.
Since all investments potentially compete with all other investments, it is useful to compare investing in any prospective company to that of a comparable investment in low risk Treasury bonds. Comparing an investment in Tupperware Brands Corp to an equal investment in 10 year Treasury bonds, illustrates that Tupperware Brands Corp's expected earnings would be 8.6 (purple circle) times that of the 10 Year T-Bond Interest. (See EYE chart below). This is the essence of the importance of proper valuation as a critical investing component.
Summary & Conclusions
This report presented essential "fundamentals at a glance" illustrating the past and present valuation based on earnings achievements as reported. Future forecasts for earnings growth are based on the consensus of leading analysts. Although, with just a quick glance you can know a lot about the company, it's imperative that the reader conducts their own due diligence in order to validate whether the consensus estimates seem reasonable or not.
Disclosure: No position at the time of writing.
Disclaimer: The opinions in this document are for informational and educational purposes only and should not be construed as a recommendation to buy or sell the stocks mentioned or to solicit transactions or clients. Past performance of the companies discussed may not continue and the companies may not achieve the earnings growth as predicted. The information in this document is believed to be accurate, but under no circumstances should a person act upon the information contained within. We do not recommend that anyone act upon any investment information without first consulting an investment advisor as to the suitability of such investments for his specific situation. A comprehensive due diligence effort is recommended.
Read more:


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Home > Nebraska Court Guide > Hooker County, Nebraska Court Directory
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PO Box 184
Mullen, NE 69152
Mullen, NE 69152
Phone: 308-546-2249
Fax: 308-546-2490
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Chicago Marathon Level 1 (Nov.) - 12wks
Plan Length: 12 Weeks
This Chicago Marathon training plan (up to 12 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence to help athletes running Chicago. I'll have you perform lots goal pace workouts so you really know how to dial in goal pace on race day.
Quick Facts:
-Length: 10-16 weeks
-Runs per week: 3
-Key/Hard Workouts per week: 1
-Cross-training days per week: 1-2
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-McMillan Calculator paces integrated into all workouts
Weekly mileage = 20-30 miles per week (30-50 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
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Need more weeks? Try these plans:
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-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Marathon Training Plan: 12 weeks
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(Training Plan + Coaching = Run Team [?])
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(Training Plan Only - [?])
Starting Week of Training
This first week of training should look very "doable" (or even quite easy) for you. It represents the starting training load for this plan and is the starting point from which we'll build toward the peak training load. Week 1 should NOT be a big jump from your current training load.
Day Off
Workout Purpose:
Recovery. On some days of each week, I'll provide recovery days and will give you the choice of what you do. Choose what you like but always remember that these recovery days are designed to help you rest up for the upcoming training.
Coach Notes:
Welcome to your Chicago Marathon training plan! While the Chicago Marathon is just about as flat a course as you will find, there are certain tricks and strategies we've learned over the years to help our runners get the most out of race day on the streets of Chicago. It boils down to this: it's all about rhythm. Just like in any other sport it is repetition that best prepares the body for "game dayâ€. So, we'll give you lots of opportunities to practice your rhythm of running goal marathon pace throughout this plan. Let's get to work on building your fitness for the Chicago Marathon. It's flat, fast and perfect for a PR!
Your McMillan training plan doesn't just give you your run training but I'm also including my "Prehab" training - non-running training designed to build an injury-resistant body. A few days per week, I'll provide a link to the program I want you to do. I'll walk you through the routine and over time, I'll advance the challenge so you get stronger and stronger.
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Easy Run
20-30 minute Easy Run
Workout Purpose:
To build fitness safely, you can use your breathing as your guide to how fast you should be running. On easy runs, you should never get out of breath and should be able to carry on a conversation with a training partner. If you get out of your breath, then you are running too fast.
Coach Notes:
"Life" can often get in the way of your training but I encourage you to prioritize your workouts. Most of us find that if we get in our exercise, everything else in life is better so be disciplined to get in your workouts.
I want you to start your prehab training with the Strength in Stride program. This prehab program is designed to flow with your training plan. You'll start with a stability phase then move to the strength phase and finally to the power phase. You'll love how this program dovetails with your run training. Perform the Strength in Stride Phase 1 - Stability Program A routine. https://run.mcmillanrunning.com/video-on-demand-strength-in-stride/
Day Off
Workout Purpose:
Coach Notes:
Preventing injury is a more efficient process than rehabing an injury. That's why I'm including my "prehab" routines in this program. Just follow them and you'll be on your way to a stronger, more supple runner's body.
The Strength in Stride program includes the 3 phases (Stability, Strength and Power) and each phase has two programs so I'll let you know whether to perform program A or B.
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Right now, Thursday's are for easy running but these will change to hard workout days where you will build a lot of fitness.
Perform the Strength in Stride Phase 1 - Stability Program B routine. https://run.mcmillanrunning.com/video-on-demand-strength-in-stride/
Day Off
Workout Purpose:
Coach Notes:
We prescribe most runs by time. You can simply convert this to miles using your pace but make sure you get in the duration we want.
You may be a little sore from yesterday's core session but that just shows that you need to work on your core. Across this plan, you'll be amazed at how quickly you get better at each exercise.
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
"Great things are not done by impulse, but by a series of small things brought together." Van Gogh
Prehab isn't just core and strength training. It also includes working on your form. Part of your McMillan training plan includes my Running form drills. Just click this link to watch and learn the form drills that I'd like you to do at least once per week (though you can feel free to add these any day you that you like). Running form drills. https://run.mcmillanrunning.com/video-on-demand-drills-for-distance-runners/.
Long Run
45-55 minute Easy Run
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
Time on your feet is more important than pace in a long, steady run. Run easy and run long. Here is a video I made to help understand the Long Run: https://run.mcmillanrunning.com/how-to-long-runs/
I find that the key to prehab is routine. I'm going to ask you to perform some prehab a few days per week and if you can commit to doing it across this plan, I know you'll continue to do it as you move to your next training plan.
Peak Week of Training
This peak week of training is representative of the peak training load for this plan. Across the plan, you'll build from the starting training load (shown above) to this peak training load. These workouts may look challenging but we'll build to them gradually yet progressively across your plan.
Day Off
Workout Purpose:
Coach Notes:
You are now less than 1 month out from the Chicago Marathon. At this stage, it's a good idea to start thinking through race day logistics, the race course, and pacing. Here's Coach Greg's video: https://www.mcmillanrunning.com/chicago-marathon-preview/
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Eyes up! When racing, don't get lost in your own world. Keep looking ahead, running tangents & using others ahead to bring out your best
Perform the Strength in Stride Phase 3 - Power Program A routine. https://run.mcmillanrunning.com/video-on-demand-strength-in-stride/
Day Off
Workout Purpose:
Coach Notes:
Remember to take care of your body and be preemptive in your maintenance routine to keep your legs healthy and happy.
A strong, supple body can handle more training and perform better in the training you do. Keep up the prehab.
Tempo Intervals
10-20 minute Warm-Up + Tempo Interval Workout: 2 x 2.5 miles (4km) with 3 minutes recovery jog followed by 3 times 200 meters with 200 meter recovery jog + 10-20 minute Cool-down
Workout Purpose:
Build Stamina - lactate threshold.
Coach Notes:
Begin the run with a warmup at Easy Run Pace, then complete the Tempo Intervals portion, then finish the run with a cool down. Watch our Tempo Interval Video: https://run.mcmillanrunning.com/how-to-tempo-intervals/
Perform the Strength in Stride Phase 3 - Power Program B routine. https://run.mcmillanrunning.com/video-on-demand-strength-in-stride/
Day Off
Workout Purpose:
Coach Notes:
In heavy training, sluggish starts to runs are normal. Just ease into runs and please don't let GPS force your pace. Let pace come to you.
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
After big stressful workouts, it's important to balance the stress w/ extra rest. Short cutting rest is a big no no & can lead to injury.
Perform the McMillan Running Form Drills. https://run.mcmillanrunning.com/video-on-demand-drills-for-distance-runners/
Goal Pace Long Run
Goal Pace Long Run: 2 miles (3km) at Long Run Pace + 5 miles (8km) at Goal Marathon Pace + 2 miles (3km) at Long Run Pace + 5 miles (8km) at Goal Marathon Pace
Workout Purpose:
Build endurance, leg resistance to fatigue, practice race pace, try equipment and nutritional routine.
Coach Notes:
Be sure to practice your fueling and hydration strategy and gear. Thes Goal Pace Runs are the best time to iron out all the small details so everything is routine on race day.
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Other Versions of Your Plan
|Plan Name
|# Weeks
|Marathon Level 1 (Nov.) - 12wks
|12 weeks
|10-Day Cycle Marathon Level 1 (Nov.) - 12wks
|12 weeks
|Berlin Marathon Level 1 (Nov.) - 12wks
|12 weeks
|Boston Marathon Level 1 (Nov.) - 12wks
|13 weeks
|CIM Level 1 (Nov.) - 12wks
|12 weeks
|Downhill Marathon Level 1 (Nov.) - 12wks
|12 weeks
|Hilly Marathon Level 1 (Nov.) - 12wks
|12 weeks
|Honolulu Marathon Level 1 (Nov.) - 12wks
|12 weeks
|Houston Marathon Level 1 (Nov.) - 12wks
|12 weeks
|London Marathon Level 1 (Nov.) - 12wks
|12 weeks
|New York City Marathon Level 1 (Nov.) - 12wks
|12 weeks
|Music Series Marathon Level 1 (Nov.) - 12wks
|12 weeks
|Tokyo Marathon Level 1 (Nov.) - 12wks
|12 weeks
Other Levels of Your Plan
Run Plan vs Run Team
The Run Plan option includes your training plan, integrated McMillan paces, prehab routines and Coach Greg's instructions for each and every run. Run Plan is a one time fee for your plan.
To get the most from your training, upgrade to the McMillan Run Team. Run Team membership not only includes your Run Plan but also gives you direct access to Coach Greg for coaching advice. You also receive entry into Coach Greg's private online training team with exclusive content plus interaction with other McMillan athletes. Runners love having a detailed training plan, a world-class coach by their side and teammates cheering them on as they chase their goals. Run Team is the best value for goal-oriented athletes looking for a peak performance. Run Team is a subscription billed monthly. Cancel anytime.
Training Plans FAQs
Q: What all comes with your training plans?
A: McMillan Training Plans include my complete training system:
- You get my scientifically-based, proven training plan. Your plan will gradually, yet progressively build you toward your goal.
- Your optimal McMillan Running Calculator training paces are integrated directly into your plan. You know the exact pace range for each and every run. And, your paces will automatically advance every few weeks so you continue to be optimally challenged as your fitness improves.
- Each and every day includes my notes on the purpose of the run and how to execute each workout. I'll also pass along my insights and some motivation as you move through your plan.
- I'm going to keep you healthy by including my recommended prehab programs (ex. core, strength, form, mobility). I'll tell you exactly what to do week in and week out so you stay healthy and build a strong, supple runner's body.
- You can access your training plan in several cool ways. You can log in to our system and get your plan in multiple calendar views – monthly, weekly, etc. (You can also upload your training from your GPS or Strava to our system.) I can also email your workouts to you so you'll know every day what your run is. And, I can even text your workouts to you as well. Your plan can also be synched with your electronic calendar.
The end result is that you have my full training system at the ready to help you achieve your goals.
Q: Are my McMillan Calculator paces integrated in your plans?
A: Yes! A key to McMillan athlete success is training optimally and that means knowing the exact pace range for each and every run. In your plan, your McMillan Running Calculator paces are integrated. And because your fitness will be advancing across the plan, I'm going to progress your training paces every few weeks as well. This guarantees that you are always training in the proper zone for maximal benefits. And if you run a race and need to update your training paces, you can do that easily by inserting your new information into the McMillan Running Calculator.
Q: How will I access my plan?
A: After signing up, you'll receive an email with a link to access your plan. You simply click that link to get all your preferences set up and access your plan. I'll also send you a quick walk-through video to show you all the features of your plan and help you get everything set up. And as always, if you run into issues, I'm here to help.
Q: Can I upload my run data to the plan?
A: Yes! With our system, you can sync your GPS (e.g., Garmin) and/or Strava account and your run data will automatically be uploaded to the system. This will allow you to accurately track your training, log your equipment and numerous other logging/tracking features to help you monitor your planned and actual training.
Q: Can you help me decode your training plan naming system?
A: In a nutshell, the training plans are labeled based on your goal, your runner level and your runner type. The goal is either a race distance and goal time or a non-race plan like building your base, improving your speed, etc. The level is 1 (new runner), up to 4 (advanced runner) and the runner type is Combo Runner (most runners), Speedster or Endurance Monster.
A plan with the name Half-Marathon Training Plan Level 3 Combo Runner would be for a goal of a half-marathon (and your goal time is integrated), for an intermediate runner (Level 3) and the Combo Runner version of the plan. I've found that this easy-to-follow system allows me to accurately get you into the right program for you and your goals.
Q: How do I know what my "Runner Level" is?
A: To guide you to the correct training plan, I've created four runner "levels."
- Level 1 – you are new to running. You've never run before (or it's been a long, long time) and/or you haven't finished a race.
- Level 2 – You've been focused on finishing races and now you want to finish faster. You run 3-5 days per week (averaging at least 30 minutes per run) and can do 1 specialty or "hard" workout each week. Long runs of 45-60 minutes are common.
- Level 3 – You are an intermediate runner. You have some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). You run 4-6 days per week (averaging at least 30-45 minutes each run with longer runs of 60-75 minutes) and can do 1-2 specialty/hard workouts each week.
- Level 4 – You are an advanced runner and a seasoned trainer/racer who runs 4-7 days per week (averaging 50-60 minutes per run) and usually does 1-2 "hard" workouts per week plus a long run of at least 90 minutes.
- Level 5 – You're a high volume, experienced trainer/racer who runs 5-7 days per week for around 60-80 minutes per run and at least 120 minutes for your long run. Level 5 plans often include 2 hard workouts per week plus a long run.
Choosing your level comes down to how many days per week you run, how many minutes per run is easily doable for you and the number of hard workouts you often do per week. Run 6 days per week (with 2 hard workouts and average around an hour per run)? You are probably a Level 4 runner. Run 3 days per week, mostly just easy running averaging around 30 minutes, and sometimes do more intense runs as you get ready for a race? You are probably a Level 2 runner.
As always, let me know if you need help deciding your runner level.
Q: How do I know what my "Runner Type" is?
A: You can read my full article here but in a nutshell, I find there are three types of runners: Combo Runners, Endurance Monsters and Speedsters.
The vast majority of runners are Combo Runners. Combo Runners are fairly equal in ability in short distances and long distances. (When they put their times into the McMillan Running Calculator, their race times are pretty close to matching the predictions from the shorter races to the longer races – depending on experience at all distances of course.)
Some runners, however, are more endurance-oriented. I call them Endurance Monsters. These runners really struggle with short races and fast, speed-oriented workouts. But, they excel in the longer races and longer training runs and workouts. When they put their times in the McMillan Running Calculator, their long distance races far exceed what they can run in short distance races.
On the other end of the spectrum, some runners are more speed-oriented. As you would expect, these "Speedsters" do really well in the short races but struggle with longer races (and the types of workouts/long runs that go with the training for those races).
Because of these nuances in runner type, I created versions of certain plans where I tweak the training plan to better match the runner type.
Again, the vast majority of runners are Combo Runners and if you are unsure of your type, choose a Combo Runner plan. However, if you are a Speedster or Endurance Monster, you'll love the way I've built these plans to cater to your unique strengths and help you overcome your weaknesses.
Q: Can you explain your training philosophy?
A: There are five principles to my training and I've described them in detail here. As always, if you have a question or want to chat more about my training, just let me know by emailing me here.
Q: What if I need to move a run?
A: No problem. With our system, you simply select the run in your calendar and click "Move" and you can drag the run to a different day. The system is really flexible so you can easily make your training fit into your life, especially when life throws you curve balls.
Q: What do the "Pre-requisites" mean?
A: Before starting a training plan, you need to be prepared for the training load in Week #1. Otherwise, the training may be too much (or too little) and you won't be training optimally. I've listed the pre-requisites for each plan and as long as you've been running at the pre-requisite level, you can safely and easily transition to your new McMillan Training Plan.
Q: Can I get my workouts emailed to me?
A: Yes! Each day, I'll email you your workouts for that day and the next day. This gives you a nice reminder and easy access to your workout for that day. As always, you can change your settings if you don't want to receive emails with your workouts.
Q: What about texting my workouts to me?
A: Yes! Just like with emails, you can set up your plan so you receive a daily text with that day and the next day's workouts. Makes it super simple to know exactly what your run is.
Q: Can I sync my plan with my electronic calendar?
A: Yes! With the click of a button, you can sync your training plan into your iCal, Google Calendar and Outlook. My goal was to have a system that offered many, many different ways for you to get your workouts since every runner is different in how they need their training plan.
Q: What does "Prehab" mean?
A: Prehab is what I call the non-running training that keeps you healthy and builds a strong, supple runner's body. With your plan, I include the prehab programs I want you to follow. From core to strength to form to mobility, I'll tell you exactly what to do so you can stay injury free. You'll be amazed at how much benefit you get from a few prehab sessions.
Q: What if I don't want the prehab or I already follow my own routine? Can I get the plan for an un-coupled price?
A: No. The prehab plans are included with each training plan and can't be separated out. I believe strongly in the value of prehab and whether or not the runner uses them or their own, I want each training plan to have the prehab programs that I prescribe to my personal coaching athletes.
Q: Do I need to be a pro runner to use the plan?
A: No. While I've coached lots of pros, these plans are the ones I've used with each and every level of runner. A hallmark of my coaching has been working with all levels of runners from charity marathon groups with new runners to lots of everyday runners shooting for PRs to the pros. I'm not a one-size-fits-all coach so I created a program that is optimal for you and you'll find each program easy to follow and easy to fit within your life schedule.
Q: Can I change my runner level or runner type once I've started? What if I start and realize it's too difficult for me to follow?
A: No problem. Just contact us and we'll help you get onto the best program for you.
Q: What happens after I finish my plan?
A: Once you buy a plan, it's yours forever. You can re-use it at any time and because our system logs your training, you can even look back at your log from the last time you completed the plan to compare your workouts.
Q: What if something happens mid-training and I need to stop the plan? Can I save it for later?
A: Yes! You have full control and can re-start your plan at any time.
Q: Do I get to keep my plan when I finish it?
A: Yes! Once you buy a plan, it is always there for you and you can even go back and review the previous time you used it to see your results (by uploading your GPS and/or recording your training results).
Q: I need help picking my plan. Can we chat?
A: Of course! I'm here to help so just email me if you have questions and/or want to set up a time to chat about which training plan(s) are right for you.
Q: Do you include races within the plans?
A: Yes. Where appropriate, I add my suggestions on races and where they best fit into your plan. Of course, you can always move workouts around if a race in your area falls on a different weekend.
Q: Can you explain the non-race plans?
A: For runners who don't have a race in the near future, I created several non-race plans to build fitness before starting a race-specific plan. You can choose plans to build or maintain your base of running. I've also included plans to help you improve a specific aspect of fitness like hill running, speed or stamina. All my plans are built to stack together like legos so you can build a full year (or more!) of optimal training.
For example, let's say you have just returned for a short lay off. I'd suggest you choose a "Build my base" plan to regain your fitness. After you're back in the groove of running, you might select a hill module as preparation for a half-marathon plan to get you ready for your half-marathon in the coming months. By stacking the plans together (8 weeks of Base + 6 weeks of Hills + 12 weeks of half-marathon), you've safely and optimally built your training for over 6 months.
Q: What if I need more weeks?
A: No problem. Within each training plan recommendation, I include the training plan(s) that I suggest you use before your target plan. For example, my half-marathon plans are 16 weeks long but if your race is 22 weeks away then I will suggest you add a 6-week hill module or 8-week base training plan and begin with one of those before switching to your half-marathon plan. The plans are designed to dovetail or stack together perfectly. You'll see the suggested plans to use to add more weeks at the bottom of the plan preview page and then once you add your target plan to the cart, you'll see the other plans that you can easily add to your order.
Q: What if my race is in fewer weeks than the plan?
A: Within reason, you can jump into a plan after it has started. However, you must use common sense. For example, if you are training for a marathon (using my 16-week marathon plan) but your marathon is four weeks away and you've done no training, then this is not a good way to train. However, if you have been training and doing some long runs and you want to jump into the 16-week plan with 13 weeks to go, then that is no problem. Again, just use common sense.


text: Contributions for Baroness Barker The page shows Hansard-specific information for Baroness Barker. For more general information about the Member, tap the Member box below to view their UK Parliament profile. Baroness Barker Liberal Democrat Life peer (1999 - present) Help using the search Help using the search Close Filtering You can filter your results by: House of Commons and House of Lords. Date - by default, your search will show results from the last five years. View all years - broaden your search to include all the years that the Hansard records cover. Using the graph The graph is a visual representation of the results of your search (this doesn't appear on mobile devices): If using a computer or laptop, you can click on the graph and select an area to show a specific time period: Advanced search If you are searching for something specific, there are some advanced search functions available to help filter your results. Filter by a particular Member This function allows you to filter your results to a particular Member. For example, if you want to see contributions made by Winston Churchill, you can search for: spokenby:Winston Churchill This will show all contributions that Winston Churchill has made in the Hansard records. Filter by a particular topic This will show you when topics have been discussed at specific debates. You do not need to know the exact name of the debate as this function will show partial matches. For example, if you are looking for contributions from a specific debate about hospitals: debate:hospital This will show all contributions that have taken place where the name of the debate contains the word hospital. Combining advanced search functions You can combine advanced search functions to perform even more powerful searches. If you want to find a particular speech made by a particular member you can use the spokenby function and add a section of the speech in quotation marks to return the exact result you are looking for. For example, you can perform the following searches to find Winston Churchill's famous "fight on the beaches" speech: spokenby:churchill words:"fight on the beaches" or "fight on the beaches" spokenby:churchill Keyword(s) Date from Date to Sort by Date (oldest first) Date (newest first) View all years Results timeline (accessibility information) Loading timeline... Search


text:
Farina Rösner
Consulting, Training & Coaching
Farina Rösner
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source: S&K Rechtsanwälte www.streifler.de; Englisch-Übersetzung durch Twigg's Translations