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Setting goals and burning fat
March 11, 2014
In February I wrote about my new goal for this year – an 80 km trail race (Trailman 50 miles) in October. For many years my running goals were always about getting faster at a specific distance and it has been a long process for me to accept that that's no longer realistic. At the same time, though, it has been incredibly liberating and opened the door for much more interesting goals!
My "decision" to attempt my first ultra-run was based purely on a gut feeling: when I heard about the race I just knew that I wanted to do it. Likewise, my decision to tackle an Ironman last year could hardly be described as entirely rational! So I've been reflecting recently on what it actually is that attracts me to a particular goal and I've come up with a couple of things.
- It needs to be ambitious. While there will also be a 50km route at Trailman in October, which would be a more logical choice for my first ultra, it just didn't turn me on to "only" run 8 km more than a marathon. Also, I never actually finished a half-Ironman before doing the whole Ironman, let alone before making the decision!
- It needs to require an element of experimentation and learning new things and the Ironman was kind of extreme in that regard since I was a newbie both to swimming and cycling! Trailman less so, but there are still plenty aspects that appeal to the nerd in me.
The first "new" thing I've been experimenting with this time is training my fat burning capacity. Despite the fact that I have run marathons and done an Ironman, I have never specifically focused on training my fat burning capacity before. I don't want to dwell too much on nerdy details here (but I've included a link at the bottom for the nerds among you) but the general idea is this.
Usually when you run your body uses mainly carbs as fuel. However, your body can only store enough carbs to fuel a couple of hours or so. Therefore, if you're planning to run for longer than that you ideally need to be stocked beforehand by eating properly in the hours before and then taking in more carbs during the race in in the form of gels or energy drink.
The problem is that there is a limit to the speed that the body can absorb carbs so during an ultra-race it can be a problem to consume enough to provide the necessary fuel. Apparently digestive problems are one of the main reasons that people drop out of ultra-races.
The good news is that the body can also use fat for fuel and even skinny people have more than enough fat to provide fuel for a long time. The body uses fat for fuel when exercising at a lower intensity, but by training the body to be more effective at burning fat you can gradually increase the intensity (i.e. speed) where you are using fat for fuel.
The bad news is that the best way to do this is to go out for a long slow run with the carb-tanks empty and without taking on extra fuel during the run. The most practical way to do this is to run in the morning before breakfast. As someone who gets up half an hour earlier to eat breakfast before leaving for a 5am flight and who has steadfastly avoided morning runs because I hate running on an empty stomach, I was not entirely thrilled by the prospect.
Nonetheless, last week I got up on Sunday morning and headed out on a longish run before breakfast. I was worried that I was going to feel terrible and bonk long before I made it home. I toyed with the idea of carrying an emergency gel in my pocket "just in case" (though I didn't). In reality it was absolutely fine. While my tummy felt very empty for the first 10 minutes, I quickly forgot about it and I didn't bonk at all. And it was lovely running in the woods in the early(ish) morning. This weekend I did it again – a bit longer this time – and I had a great run! And was home again before the time I normally would be heading out for my run. Even better was the "aha" feeling I got. I've been running for years, but by being open to trying new things I still learn new things about myself and my body and have new variations in my training and for me that is very motivating.
And of course the best part of all is that when I get home from these runs I can eat a delicious breakfast with a totally clear conscience!
PS. If you want to read more about fat-burning training I found this blog post really interesting. It's in Danish, but he links to other sources in English at the bottom of the page.
Treadmill Torture contra the Luxury of Running in Denmark
February 14, 2014
One of the things that originally attracted me to running was its flexibility. At that time I was a working Mum with small children and a demanding job which required me to travel frequently. I wanted to get, then later to stay, fit but couldn't commit to having to turn up regularly at specific training times. With a bit of coordination on the home front though I could fit in runs and I always packed my running shoes when I was travelling.
I'm clearly not the only one who does that. Several times I have read articles that celebrate how wonderful running is for exploring foreign destinations. Clearly those people don't travel to the same places I do! OK yes, I have travelled to places like New York, Washington DC or Paris with work and explored in my running shoes. Usually, though, my travels take me to places in the developing world where the crazy traffic or personal safety and security issues make running outside inadvisable.
So when I book hotels my first priority is whether they have a fitness centre!
As a result, over the years I have become something of an authority on hotel fitness centres and I kind of regret that I didn't, from the start, record my experiences and write small reviews of them. From my, albeit, limited experience of fitness centres in Europe or north America, including those in hotels, they have a certain sameness, but hotels in the places I visit are often, what should we call it…..quirky? And their fitness centres are certainly that too!
The ones I like best are those that also have members from the local area, mainly because they are busier which provides entertainment as I pound out my kilometres on the treadmill. In some places people mainly walk, not run, on the treadmills. I guess this is because the middle/upper drive not walk around outside so they have to go to the gym for a walk. In those places I get a lot of attention when I crank up the speed – at home as a middle aged woman I'm never going to be a running star so I soak it up when I can! One guy jogged backwards on the treadmill each day – and told me that it was dangerous that I ran so fast! Danger is clearly different things to different people. Another time a girl was jogging next to me while chatting on her phone, missed her footing and crashed backwards of the treadmill landing on the floor – and never stopped talking the whole time! Oh, and I have many times seen people jogging/walking on treadmills with flipflops on their feet!
At the other end of the spectrum, I was once staying in a fancy, newly opened hotel in Kampala, Uganda which had a huge state of the art fitness centre only for hotel residents. I went every day during my visit and in that time never saw another soul using it. There was a very bored instructor there, who clearly had been told he wasn't allowed to use the equipment himself. We chatted a lot and he told me he was a runner too and offered to take me one evening to the local airfield where they trained. I didn't go because I had a work commitment, but I regret it to this day…….
However funny or interesting these experiences are though, they do not detract from the fact that I truly hate running on a treadmill. I know people who run on a treadmill through choice and I just do not get it. During a 30-60 minute treadmill run I go through more mental anguish and turmoil than during a whole marathon (or Ironman for that matter). I have to employ every mental and motivational trick I know to get me through it! But hey, at least it also trains my mental toughness!
So why do I do it? Well, the only thing I can think of that is worse than the treadmill torture is not running at all! I recall one two-week trip I had to Luanda, Angola where I was staying in a small guest house with no fitness centre and where I was advised that it wasn't safe for me to run outside. It was terrible! I was desperate! (OK, the fact that my suitcase didn't turn up for 10 days did also contribute to my general state of misery!).
I am writing this from Monrovia, Liberia. I was here for a couple of weeks in January and I'm here again now for a couple of weeks. My hotel doesn't have a fitness centre but residents can use the one in an apartment block 100 meters along the road. Although the building is right on the edge of the ocean, the fitness room is in a damp, dark, basement room with no window. Oh, and the electricity supply is very unstable so the power keeps going off and I frequently find myself plunged into darkness and the treadmill suddenly stops. And there aren't many users to distract me (I wonder why?!?) so I churn out my kilometres and train my mental toughness and dream of spring in Denmark and running in the forest.
As a runner it's a privilege to live in Denmark. We have a moderate climate which means we can run outdoors all year round – it's never too warm in the summer or too cold in the winter. It rains for sure, but rarely the torrential kind that would prevent running and rarely for a whole day so with a bit of flexibility you can avoid it. Sometimes it snows, but rarely very deeply and the public services are effective at clearly roads and bike paths to run on. It's perfectly safe to run around outside – even in the dark, without risks of being attacked and the traffic is regulated and safe and as long as you take precautions to ensure you're visible, there is no real risk there. And most of us live within easy reach of parks or forests or other pleasant natural areas to run.
I just hope I remember this the next time I'm faced with having to go out for a run on a dark, windy, rainy evening!
A new adventure, a new challenge, a new project!
February 4, 2014
After New York marathon at the beginning of November, I entered a period where I had no new goal and no desire to have one. That might not seem like a big deal, but I can't emphasise enough how unusual that is for me. Typically I have my next goals lined up before the current ones are completed and I'd had New York marathon on the calendar long before the Ironman in August.
This time though, I needed some time and space to reflect over – and digest – what I'd been through, before figuring out what I wanted to do next. Here are some of the results of my reflections:
- Despite having done an Ironman I don't identify myself as a triathlete. I'm a runner.
- Nonetheless, my body functions well when I train like a triathlete and it has a good effect on my running.
- I enjoy swimming, especially in open water, even though I'm not very fast and I still have an underlying fear of water.
- I loved the whole process of training for the Ironman, particularly having to learn many new things and constantly push my limits, but also the aspect of having to manage a big project with many different elements.
Perhaps the biggest lesson though was this. Immediately after the Ironman I was really surprised – shocked even -that it hadn't seemed hard and that I got through the 13+ hours without a crisis or hitting the wall. I've since come to the conclusion that our bodies are designed to be in motion over long periods of time. It requires the right training and the hitting right strategy on the day, but if you can find the right intensity, you can pretty much just keep going.
During this period I also had no training programme, which is even more unusual for me than having no goal. For once I was happy to let my feet decide where they wanted to run, and how far and fast. I'm incredibly lucky to live in a town which is surrounded by lakes and forests and when my feet decide, more often than not I find myself on the forest trails. This is the place where I do my reflection and find my inspiration.
On one of those runs, out of the blue, I suddenly knew that my next goal was to participate in an ultra-race (defined as anything more than a marathon). At least it felt like it was out of the blue: in retrospect it is apparent that it was the culmination of my reflections.
Initially I was thinking in terms of a 6 hour race, where you run as far as you can in 6 hours – typically round and round a relatively short, flat route. That was until I found about plans to organise an ultra-trail event in the forest near my home and I knew that was what I wanted to do.
So my next goal is Trailman 50 (very hilly) miles (80.4 km) on 19 October 2014.
A new adventure, a new challenge, a new project!
Kirsten's Cavalcade 2013
December 30, 2013
I'm not sure whether it is the constant stream of "2013 highlights" around at the moment or whether it's just normal at this time of year, but I too have found myself reflecting on my year just-about-gone. And I'm not short of highlights to pick from this year. Kirsten's Cavalcade 2013 features, of course, an Ironman and New York marathon, but also up high on the list is Etape Bornholm in July. Not just because I snapped up the second place in my age group, but because it is one of the best running events I have ever participated in (I recommend it if you haven't tried it) and this year the weather definitely contributed, as did the fact that my husband ran too. But my sporting highlights aren't limited to "events". This was the year where my relationship with Open Water (OW) swimming started – a truly turbulent, passionate relationship with the low of dropping out of my first OW triathlon with a panic attack, and the high of swimming 3.8 km (twice) and enjoying it! I suspect that it will continue to be a stormy, but hopefully lifelong relationship! Then there was my cycling trip to Majorca where I discovered that I love cycling up mountains in the sunshine! And I can't leave off the list that feeling of being in peak physical condition which only happens when you manage, for a sustained period of time, to hit the right balance between pushing yourself to the limit, but not tipping over into exhaustion and injury. I hit that point in the run up to the Ironman, just a few weeks before my 50th birthday!
Not all my highlights this year have been about exercise though. It's not that often that my family manages to get together since some of us are in Scotland, some in London and we are here. This year though we managed to all get together twice – in the spring for my daughters confirmation and in the autumn for my Mum's 80th birthday. Special times with my most special people. And then there are friends. Great times spent with "old" friends, but also a bunch of new friends this year! And related to that, I am both proud and humble to have become Vice-Chair of PACT, a sports association for cancer survivors and a group of the most fun, lovely and inspiring people you ever could imagine. And believe it or not, I have actually done some work this year too, including one of the most interesting projects of my career to date – in Indonesia.
Yes, it's been quite a year: but as I was running through this list of highlights it struck me that the ABSOLUTE highlight is that in 2013 I lived my life exactly the way I dreamed of living my life when I decided to leave the security of a "proper" job and take my chances as a freelancer. My ambition wasn't just to have better "work-life balance" – an expression that never really made sense to me as it seems to kind of already assume that there is "work" on one side of the scale and "everything else lumped together" on the other side in some kind of even match. Rather I wanted to scrub out those artificial lines altogether and spend time on projects and activities that I'm passionate about, enjoy and that give me energy, ideally along with people that inspire me and give me energy. And that has been the essence of my 2013.
So with that, I wish you a very happy New Year where you have the opportunity to spend as much of your time as possible doing things that you love and that give you energy, together with people who inspire you.
New York, New York – Mission accomplished
November 9, 2013
New York marathon 2013 more than lived up to my expectations!
Running a marathon is always emotional (at least it is for me), but there's something particular about New York that pushes all the emotional buttons. It starts with Frank Sinatra's New York, New York blasting out from the speakers as we stand in excited anticipation waiting for the starting gun. Then there's the first kilometer climbing to the course's highest point on the Verazzano-Narrows Bridge with a view to Manhattan in the distance and NYPD helicopters hovering at our side, like a scene from a movie. Then the streets lined with screaming spectators and bands and DJs playing all along the route. I'll spare you the details of the most disgusting toilet I've ever had the misfortune to use in my whole life which provoked an entirely different kind of emotion! Soon forgotten thanks to the sight of runners competing despite various physical disabilities and or those fighting to keep going while suffering what looks like their life's biggest battle. Then there's the silence as we cross the Queensboro Bridge until we near the Manhattan end when a low noise starts, gradually getting louder and louder until it erupts into deafening cheering. The wonderful sight of my two absolute biggest supporters, husband Erik, and coach Bjarke, standing together on First Avenue. Then the final couple of kilometres through Central Park, the amazing sight of the finishing line, not to mention the incredible relief at being able to stop running once it's crossed. I had a lump in my throat for the first 5 km and the last 2 km and the tears were close most of the time in between.
Running a marathon is also always hard (at least it is for me), and there's also something particular abut New York that makes it really hard: the hills! I had forgotten how hilly it actually is. Or perhaps I was just so locked inside my own misery last time that I didn't notice them. I noticed them this time!
I started out at my planned pace, but after a while realised that I wasn't going to be able to sustain it so turned it down a notch and pretty much held the new tempo the rest of the way, though it was hard at the end! I was thankful that my goal was to have a good experience rather than a particular time. The latter would have made me press on for much longer, it would have been miserable and I probably wouldn't have crossed the finish line sooner. As it was, it was hard, but in a good way. I didn't hit the wall or have a crisis and when I finished I felt that I had given it my best. My finish time was 3:52:59.
In the aftermath I'm left with a feeling that at very long last, in terms of running and physical fitness, I'm at least back to where I would have been had I not had cancer. Of course I don't know how I would have developed as a runner if it hadn't happened, but I don't think I would be running much faster at any distance, including marathon, than I have done this season. I never expected that it would take me three years, and along the way I have doubted that it was going to happen. So it's a big deal!
Somehow it is very fitting that it was running New York marathon that got me to that point since New York was that last marathon I ran just a few months before I got my cancer diagnosis. From now on I am no longer a runner trying to get back in shape after cancer. I'm just a runner.
New York, New York
October 28, 2013
In less than a week I'll be running New York Marathon. New York is probably the most famous marathon and with around 47,000 runners, I think it's the biggest. It has the reputation for being a fantastic experience, not least because of the thousands and thousands of fantastic spectators lining the route.
This will be my second time running NY marathon and things are certainly a lot different this time around!
The last time was in November 2009. It was my second marathon ever and I was very focused on running a good time – or at least a better time than my first marathon 18 months before. Objectively speaking I was in good shape and it should have been possible if things had gone according to plan. But that's the thing about marathons. There are so many variables, many of which you have no control over. I managed to pick up a stomach bug 3 weeks before the marathon and that mutated into a lung infection with a course of antibiotics which finished only a couple of days before the marathon. But the flights to New York were booked so off we went although 2 days before I was still in doubt about whether I was well enough to run. The day before I decided to go for it: mainly because I wasn't sure I would ever have the chance to run New York marathon again and after all, how bad could it be???
Well, the answer turned out to be: really bad! Sometimes when you run you just have a bad day and if it's a normal training run you decide to shorten your run, or head home. Believe me, if you already realise after the first km that this isn't your day, then 42.2 km is a really long way! I hoped that I would feel better after 5 km: I didn't, but I kept on going. I sort of managed to keep it together for the first half, but after that it was truly awful. To be honest the only reason I didn't drop out was that the thought of the effort of trying to get back to my hotel by any other means just seemed so overwhelming that it seemed like the lesser of two evils just to keep going.
When I finally crossed the finish line I didn't have any of the usual euphoria over having done it, I just felt really glad that it was over! Later, when I had time to absorb it all, I felt (1) Really disappointed by my time (3:49 when I had been aiming for under 3:30) and (2) Cheated of the "NY marathon experience".
When I was given the opportunity to run in this year's NY marathon it seemed like the perfect second chance to have that "NY marathon experience". My main goal this year was the Ironman, so running a marathon at this point is mostly just for fun, riding on the form that I've built up over the summer. This time I don't have a time goal. I have a start pace in mind so I don't go off too fast, but once I find my pace, my plan is to run on feeling and focus on having fun without my eyes on my watch.
The thing is this, that in the four years that have passed I might not have become a better runner in terms of speed, but I do believe I have become a better runner in terms of the running process. With the benefit of hindsight I can see that I cheated myself of the experience last time around. I was so fixated on running a specific time that, when things started going off course when I got ill, I got stressed and started doubting myself. With that mental state up to the race of course it ended as a bad experience. If I had instead accepted that everything wasn't perfect, I could have relaxed and taken easy and I believe I would then have had a good experience despite not having good running legs on the day. In other words, I have learned that if you think it's going to be hard, it will be hard. But if you decide it's going to be fun, then it will be fun!
So this Sunday I'm going to have a great day. I'm going to soak up the atmosphere, and enjoy the weird and wonderful sights, sounds and smells for however long it takes me to get to that finish line in Central Park!
Tune in again next week and find out if I reach my goal!
Falling in love again
October 6, 2013
I've been in love with running for quite a number of years now. When I finished cancer treatment in December 2010, I naively imagined that I'd be back to my running "normal" within a few months. Well, 9 months later I ran a marathon, but almost an hour slower than my personal record. Disappointed, I did some historical research and figured that it had originally taken me 2 years of consistent and systematic training to reach my "peak" so decided I would give it 2 years. In that period the focus of my training was on getting faster, but as the 2 year mark approached I was still nowhere near as fast as I used to be. Reluctantly I had to accept that it just wasn't going to happen. So it wasn't that I fell out of love with running, exactly, but my inability to get back to my previous level seemed like a symbol that I wasn't what I used to be and never was going to be.
That was one of the factors that influenced my decision to go for the Ironman. To prove to myself that I might not be as fast, but I was still fit and tough and that the cancer hadn't "won".
So my focus changed. I was still running of course, but less than usual since that was the triathlon discipline I already had in place. As I was regularly pushing myself outside my comfort zone swimming or cycling, it was a relief to come "home" to running, where I felt comfortable and relaxed and could process all the thoughts, feelings, stresses and strains from the Ironman training. I fell in love with running again and stopped feeling it as a symbol of anything.
Then early this summer I noticed something strange. My running speeds in training were, quite suddenly, getting faster. And it wasn't just something I was imagining. In July I took part in Etape Bornholm, a five day stage race (running) and was really surprised that I clocked times that were close to my pre-cancer times, and surprisingly came second in my age-group. Then a couple of weeks ago I ran a 10 km race and got a time that was only 40 seconds slower than my all-time personal best (and according to my favourite tool the age equivalence calculator I should be 90 seconds slower by now!). And last weekend I ran a half-marathon 9 minutes faster than the same race 1 year ago, and again while not a personal record, faster than the age equivalence calculator says I should be by now.
When I realised that my running was getting faster again I figured that I'd really like to have a shot at running a marathon again before the winter and by chance I got the opportunity for a start number for New York marathon on 3rd November. So for the last couple of months since the Ironman my focus has been back on running. But while I'm looking forward to running in New York, I'm no longer obsessed about proving anything in terms of finishing times. While I'm curious about how well I can do, mostly I'm looking forward to having a great experience doing the thing that I love.
I do of course realise that the many hours I've spent swimming and cycling have had a huge impact on my fitness level which has influenced my running. However, I don't think that it's the only factor. I also believe that shifting my focus away from the obsession with "getting back to normal" freed my inner gazelle.
Yes – Kirsten the gazelle is back!
Cancer is not on my CV
March 29, 2013
Cleary I have never made any effort to conceal the fact that I have had cancer! When I was in treatment, I did wonder whether my openness would have any negative effect on my professional life in the future, since many in my professional network were following my progress (and being extremely supportive) both through this blog and more directly. It didn't turn out to have any influence though – at least not in any negative sense.
Nonetheless, I don't actively publicise the fact that I am a cancer survivor, or a runner (or hopefully future Ironman) in my professional life. If I'm honest, I quite like having work assignments where my clients and other partners don't know my cancer story. Even though it's more than 2 years on, cancer is still something that preoccupies me, but having an assignment where no-one but me knows about it allows me to step out of that "cancer survivor" role for a while.
I'm in Indonesia at the moment, working on an assignment for a very large public sector organisation. I was recommended for the assignment through my network, but I was fairly sure that no-one here knew about the cancer, or the running for that matter. I was taken aback therefore when the other day, at a meeting with one of the Senior Managers, he started off the conversation by asking me if I was getting any running done while I was here in Jakarta. I had been discussing running with some of my other colleagues so I assumed someone had mentioned it to him. Then he followed up by asking my how my cancer was now which really shocked me because I knew I hadn't mentioned that to anyone. Then he told me that he had Googled my name and found and watched my TEDx talk. It turns out that if you Google my name the TEDx Talk is the first thing that comes up – before my website or any of the other professional type references.
That wasn't a consequence I had considered when I agreed to do TEDx! It's every day practice to Google professional contacts (I do it myself) so suddenly I've had to adjust my thinking to the fact that when people want to check me out professionally they are almost certainly going to find out that I am a running, cancer survivor.
This time it has been an overwhelmingly positive experience. This Manager was apparently very positively disposed to me as a result of seeing my talk. And starting off our meeting on that pretty intimate note resulted in a level of trust that normally takes much longer to achieve as a consultant (if ever). He has also told other of his colleagues about my story with the same result. In retrospect, I'm not sure it would have had the same impact if I had shared the information directly with them compared to them finding and seeing the TEDx Talk.
I'm still not planning on putting "cancer survivor" or "marathon runner" on my CV. But I'm coming to terms with the fact that I can no longer assume that professional contacts do not know about that part of my life and that it's is OK!
If you've had cancer or are a runner do you mention that on your CV?
More is less, more or less……
January 27, 2013
For the first time ever this week I spent more than 10 hours training, actually more than 10½! It sounds like a lot, but I guess if you consider that your average person probably spends a lot more than that watching TV each week, or that many people spend more time than that commuting to work, then I don't think it's that bad really.
However, one thing is what I think and another is the perception on the home front, so I did a satisfaction survey this week. Well, sort of. I asked my husband if he felt my training was encroaching too much into family life. He actually looked a little surprised that I asked him, but then said "no, not at all!". So, so far so good on that front!
Typically in a week I'm running 4 times, swimming 3 times, spinning/cycling twice and doing strength training 4 times. However being my own boss and working from home I am able to spread this out quite nicely during the week including during what is, for most people, working hours. So not only does my husband not feel that it encroaches into family life, I don't feel it encroaches generally too much into my own life. Or at least not more than I think is manageable and fun.
What is even better though is that it doesn't leave me totally exhausted. And that surprises me more! When I "only" ran I covered more or less the same weekly distance at the same intensity as I do now – that accounts for between 3 and 4 hours of the total training amount. So now I have added an additional 6 or 7 hours of other training and not only am I not MORE tired, I actually feel LESS stiff and sore than I did when only running!
There are probably experts out there who can explain why this is. My own feeling is that it is partly to do with the strength training which I think is helping make some of my vulnerable spots less susceptible to the stresses and strains of running. Mainly though, I think it is because that swimming and cycling on the days when I don't run – or even on the days when I do, warms and loosens up all my muscles and joints so that they don't get a chance to get all stiff and sore, but without stressing them more they way running does.
It's going to be interesting to see whether the trend continues as the training increases!
And so a new year begins
January 7, 2013
For the first time in many years I started 2012 without a specific running target in the form of a big race (e.g. a specific marathon). Instead I had set myself two exercise related goals:
- To see whether I could get back to my pre-cancer form in terms of running speed.
- To learn to swim crawl.
In terms of running, the result is that while I am still not as fast as I was pre-2010, I am now at peace with that fact that I probably never will run a sub-3:30 marathon and that it is completely OK. I am a lot faster in my running shoes now than I was at the start of 2012 though. However the best thing that has come out of this year is that I have somehow fallen in love with running in a different way. I used to think that I needed a "big goal" for motivation and I have now learned that is in fact not the case and by removing the pressure of a looming marathon I can run just because I love it. A quick review of the facts and figures shows that I definitely haven't been slacking in 2012! There wasn't a single week in the year when I didn't run (despite a fair bit of travelling). The least I ran in a single week was 15 km and the most was 51 km. With a total distance for the year of 1913 km (compared to 1422 in 2011 when I did run a marathon) that averages 37 km per week. That's not bad!
The last time I wrote about the swimming in April I was still struggling, but I persevered and had a breakthrough towards the end of the summer. Michael Phelps I am not, and never will be, but I am now at the stage where I can swim crawl and enjoy it (can't believe I wrote that – I honestly never thought I'd see a day where I would enjoy swimming!). Looking back to how horrendous it was in the start, I find it hard to believe that I made myself go back time after time and kept on persevering for a whole year. From the beginning of 2012 until it "clicked" for me around the end of August I spent a total of around 40 hours of total hell in the pool! But believe me, the level of satisfaction I have at finally mastering it is completely in proportion to what I had to go through!
The subtext on learning to swim crawl was of course, that if I could do it then I would set myself the goal of doing an ironman distance triathlon in 2013 and I made that decision at the start of October. The first months of ironman training have gone well. In fact I haven't really noticed a big difference from before. I have been spending an average of around 7 hours a week training which isn't much more than before. My focus so far has mainly been on swimming and running, but also strength training which I do at home in front of the TV. Cycling has been on a bit of a back burner, but I'm going to start working more on that now, which will of course increase the amount of time I'm spending training. But so far so manageable!
As 2013 starts, I'm feeling excited about the year ahead. There are 222 days until my big day (Challenge Copenhagen) and I'm looking forward to every one of them!


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GRSA Under 13 Boys - Second in State
Corey Ackers
Zane Brown
Bailey Collins
Matt Cooper
Ryan Harris
Kassidy Kilpatrick
Ryan Klem
Dante Machiavello
Jamie Pargovski
Lincoln Parmeter
Liam Parsons
Neil Crisp (Head Coach)
Stuart McFadden (Assistant Coach)
Nadia Parmeter (Manager)
Donna Machiavello (Assistant Manager)
Jean Chapman (Statistician)
Alf Chapman (Umpire)
Jim Long (Umpire)
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subset: commoncrawl


text:
Rotation motion error compensation using interferometry
C. Engblom
In situ Positioning Capturing in Coordinate Measurment Machines
D. Schmidt
Synchronous Data Acquisition for Detecting Vibration Propagation
I. Simson
IDS3010 Water Surface
Displacement Measurements
T. Ch. Hirschmann
Measuring Brownian Motion of
Commercial Micro Cantilevers
T. Ch. Hirschmann et al.
Profilometry on
Micron-sized Objects
T. Ch. Hirschmann et al.
Contactless frequency analysis of motor vibrations with the ultra precisce FPS3010
P.-F. Braun et al.
Using the FPS3010 optical
interferometer in quality control
of a nanopositioner
D. Schiessl et al.
Long distance and high-speed displacement measurements
using the FPS3010
T. Hirschmann et al.
Laser Interferometry
in Radiation Harsh Environments
using the FPS3010
M. Brugger et al.
Characterizing a high resolution,
scanning fluorescence X-ray
microscope with the attoFPSensor
B. Sipos et al.
Ultra precise contactless
detection of bearing
errors with the FPS3010
P.-F. Braun et al.
Fiber based laser interferometry
stimulating the development
of highly precise micro manufacturing
S. Grimske et al.
Measuring a speakers'
frequency response using the
FPS3010 interferometric sensor
K. Thurner et al.
In-situ measurements of
irradiation-induced creep
on amorphous micropillars
S. Özerinç et al.


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Price in : 1000 /-
Dairy & Milk Products & Equipments Industry is a very big industry in India and plays a very dominant role in public Life. To cope with the rising needs, we 99 Data CD.Com - A pioneer Company in Data CD Business, presents a unique Business Data CD - Titled - Dairy & Milk Products & Equipments, Machinery, Materials & Services etc. - Covering Indian Manufacturers, Exporters, Importers, Dealers, Traders, Suppliers, Service Providers etc. Data CD 2018. Our Data CD 2018, offers valuable business information about 2,050 Companies, offering more than vide range of Products/Services related with Dairy & Milk Products & Equipments, Machinery, Materials etc and its Manufacturers, Exporters, Importers, Dealers, Traders, Suppliers and the service Providers related with the trade and industry.
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You must have your L# to schedule a testing appointment. If you do not have your myLCCC user name and password you will need to create an account in the scheduling system before you can schedule your appointment.
For Main Campus in Schnecksville:
Schedule My Main Campus Appointment
For Donley Center in Allentown:
For Jim Thorpe Site:
For Morgan Center in Tamaqua:
Students are advised to arrive 15 minutes early to ensure that they are able to start and finish the exam in a timely fashion. Any student who is in need of accommodations should make the Testing Center (610-799-1124) aware of their needs 72 hours in advance of taking the test. The Testing Center is located in the Student Services Center, room 125. Please use Parking Lot A.
The placement test is designed to accommodate most students' testing needs. The placement test has no time limit. Students are able to schedule the placement test as one complete unit or can take the test in separate units [math, writing, reading]. This is to allow students the maximum amount of flexibility, so the test is accurately representing the students' abilities. However, if you are a student who requires large print, magnification, or American Sign Language, to access this computerized test, please contact Disability Support Services by calling 610-799-1154.
Valid photo ID
Placement testing evaluates your current skills in the areas of English, Reading and Mathematics. The purpose of the test is to ensure that you are placed into the appropriate level (not too difficult and not too easy) of each of these subjects. It is important to prepare for the test and do your best to minimize the need for additional classes
For more information on placement test exemptions, review the exemption list.
In most circumstances, satisfactory results will allow you to bypass developmental English, Mathematics and Reading coursework and begin taking college level courses as indicated in the catalog for your chosen academic program.
Required: Student ID number and Photo ID (driver's license, passport, school ID, etc.)
Optional: Nonprogrammable personal calculator or you may use calculator on the computer
***NOT ALLOWED: cell phones or other electronic devices including smart watches.


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It is the day of celebration. Aayush and arpita have become parents now. They have named their son
'ahil'.Arpita and ahil are doing fine. Our Prince has arrived,' wrote the proud father Aayush on Twitter.
Pulkit samrat tweeted, 'Congratulations on d tiny toes tiptoeing into ur life!' Arpita and Aayush got
married on November 18, 2014.


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A couple years ago my boyfriend Scott and our friend Vassar made an interactive art sculpture in our front yard. This Public art brought together our community in a FUN new way.
The installation was a huge billboard and an 8 ft rectangle box with a four panels of plywood along the outside. Vassar painted a huge arm in a cast on the billboard with the words "sign my cast" inviting everyone to stop and be a part of the installation. It even showed up in the local newspaper!
The first night we had all our friends over for a huge party and had a blast. Painting and allowing the creative juices to flow.
We had tables, paint and lights set up so everyone could paint on it and have FUN.
After the party was over we decided we wanted to have a similar community art day every week, so every Thursday we would get together and paint all day and into the night.
People slowed down when they passed by our house and it always made people Smile. If we were out there painting we would always invite them to grab a brush and join us. Kids faces would light up and they would get super excited to participate. We supplied chalk for the really little ones.
This community art experiment made me realize that open participation and creativity without boundaries truly brings people together. The box was dynamic and always changing. Layers upon layers of paint, each person painting on top of whatever was already there.
People in the community loved it and we kept in the front yard for months (until we got notified to take it down). We still have it in the backyard and bring it out occasionally for special events, sometimes we even transport it!
Public Art brings communities together in a fun way and builds a strong foundation of interconnectedness.
The joy caused by our neighborhood art box will always inspire me to create and share with people around me.
We are all interconnected and we are all in this together.
XOXO Sarah Bellum


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I wrote about packaging in a previous article, it is not just about your products, it is also about you. I am going to talk about the way you look affects your finances. Two guys have been invited for an interview, they are both qualified for the job. One arrives in a gorgeous bathroom slippers (smiles). Another guy comes in a nice shirt, all tucked in, wearing nicely polished shoes. They both had wonderful things to say during the interview, so they both have equal chances. Of course, the way the former was dressed will make them pick the latter over him, thus improving the financial status of the latter. The way you look has an impact on the opportunities that will come your way.
I know that individuals financial capabilities vary, so it is not really about the most expensive clothes. I personally think buying very expensive clothes is a waste of money. However, I won't say go for cheap clothes, just go for quality. Here are the tips you should always adhere to
* Do not wear dirty clothes, when I see someone dressed in dirty clothes I normally think the person is insane.
* Guys do keep your hair nicely combed.
* Ladies do wear your make up, it gives you the suave look. Make sures its not heavy but medium.
*Always wear the right footwear and accessories.
*Don't wear wrinkled clothes.
*Keep your nails nice.
*Take good care of your mouth.
*Treat people nicely (always stand up for yourself) and wear a smile.
Okay I could jump out without my makeup if I am just going to grocery shop near my house. Enjoy! Keep checking my blog regularly. Cheers!


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Hot Stretch Forming (HSF®)
Aries Manufacturing has developed a very innovative Hot Stretch Forming process to contour titanium profiles for airframe component applications.
The HSF® process saves material and machining time, which are two serious cost issues for today's aircraft manufacturers. In addition, the process allows for consistent quality in a productively efficient manner, assuring the sustainable attainment of delivery and build schedules.
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Our metal forming equipment includes a wide range of hot forming, superplastic forming, hot stretch forming presses and panel mechanical pocket milling, drilling and trimming machines.Read more


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Lee-Anne Goodman of the Canadian Press explores the potential effect of a potential Hollywood writers strike on the Canadian industry:
- Hollywood strike could hit Canuck TV
"While Global said it had no plans to trot out any Canadian programming in the event of a prolonged strike, Cosentino said CTV had plenty of Canadian shows that were slated to air in the months to come – from "Degrassi: The Next Generation" to "Robson Arms." Read more.
Diane Wild
Diane is the founder of TV, eh? She loves books, movies, TV, science, space, traveling, theatre, art, cats, and drinking multiple beverages at the same time.
Latest posts by Diane Wild (see all)
- The legacy of Denis McGrath - March 24, 2017
- Crash Gallery returns for a colourful, chaotic second season - February 5, 2017
- Myth or Science: The Secrets of our Senses comes to The Nature of Things - January 18, 2017


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Hedonism is the philosophical view that pleasure is the last word good for man. Many instances youngsters are misdiagnosed or compelled into therapies as a result of the parents aren't educated sufficient concerning development or the academic system. Psychology Degrees Psychologists additionally range in their instructional backgrounds and potential – there are respectable psychological researchers with bachelor's levels, master's levels, PhD's, PsyD's, and even levels in social work.
She's presently instructing and mentoring at the Pepperdine Graduate School of Education and Psychology and is University Field Supervisor. If you're writing about pets (anything from a pet tribute to a review of the perfect catnip) then it's a must to try out the SquidPaws Co-Brand!. There are three distinctive forms of reminiscence which are described in the Educational Psychology e book.
EDP1001 Introduction to Educational Psychology (20 credit) replaces EDP1003 Introduction to Educational Psychology (30 credit) in Year 1. PSY1118 Investigating Psychology 1 (20 credits) and PSY1119 Investigating Psychology 2 (20 credit) replace PSY1113 Investigating Psychology (30 credits) in Year 1. School psychologists have knowledge of college and system structure, organization, and concept; basic and particular education; know-how sources; and evidence-based faculty practices that promote studying and mental well being.
It has turn out to be clear from the previous definitions and explanation that instructional psychology is a sensible science which takes the aid of psychology in solving instructional problems. Sigmund Freud propounded the idea of Oedipus advanced in The Interpretation of Dreams, in 1899. These school are licensed and have extensive expertise working at school settings as college psychology specialists/faculty psychologists.


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As per my usual... busy busy busy. We are planning our remodeling which has to be done in about 3 weeks time CRAZY!
Tonight had the pleasure of going to a benefit art auction for the Epilepsy Foundation that my lovely friend Thomas had put together. Great turn out!! Also gained a commission off of the piece that I had donated. Really happy to see that the piece ended up in the hot hands of someone I know; one of my com padre's Mr. Dan Jaboor. I am very hopeful that the benefit raised a lot of cash for a great cause. Unfortunately we left early as our children were starting to become stir crazy.
Putting together more and more work for the July show @ Mad Art. Getting excited!! I definitely need the commission to come in so I can purchase more materials -- wood for frames, more paints, brushes, etc. My rule of thumb is I won't spend money on materials unless I have sold work. So I have been doing well on and off and it all goes towards materials and shows.
I have another benefit coming up this month for one of my best friends brother. He is headed towards the Paralympics in London 2012 and will be playing wheelchair rugby. I am really excited to see him striving so far. Putting together a piece for the benefit and hope to have it completed early next week. Along with that I have some artists donating work and hope to help in bringing in some extra funding for offsetting his travel and equipment expenses. Clayton and his family have been in my life since I moved to St. Louis and are like an extended family so I am always willing to jump in and lend a helping hand.
It is not often that I donate work, maybe a few times a year at the most. If it is for a worthy cause I am always interested in knowing more information. It is nice to do a nice thing for people with all that I have vs. what I don't have. Unfortunately I have to consider paying work always as a priority. Have to pay the bills :)
This weekend I will be shopping like a crazy person for the house. In my previous post I listed what we are changing. Just to recap we are remodeling two bathrooms almost entirely gutting the poor dreadful things and also remodeling our kitchen w/ exception to the appliances, those can stay for now. That project will be added in the next couple of years. Will also be sewing some curtains over the next few months for the bedrooms, living room, and kitchen/dining. Although I am thinking it may be cheaper to actually buy the curtains.... ugh.
Along w/ the remodeling we are going to be clearing out our garage of all our crap. Will be painting the patio furniture and recaining part of the table leg on one of the pieces. Darn wicker! In the next couple of months I know I will get a wild hair and sew up some new seating pads for the furniture outside.... waiting for the super duper delicious fabric store sale... usually towards the end of the summer. Although in this economy it may be that super sale all the time. hmmm.
Well folks that is all for now :)


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You need to go check out the new stamps on the Purple Onion site!! (Link on the left) Some awesome new sets! Plus everything is 25% of till July 31st in honor of their 6th Anniversary! :) Woohoo!
Sorry for the break in posting! I've been so busy here! Crafting away, and celebrating this gorgeous man's 30th Birthday!!!
Happy Birthday Andrew!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :)
I also got to welcome into the world my new sweet nephew Jeremiah! Here he is with his Momma, my SIL. I am so in love with him! Little boys are just the greatest :)
As part of DH's birthday present I am going to learn how to drive.. UGH. I know I know, I'm 28 shouldn't I know how by now?! I have to tell you that driving is one of my greatest fears in life. I'd rather stand in a spider infested cage than learn to drive... and that's saying something! LOL.
Anyhow, I made myself this little key fob after seeing some instructions here online.
Not that I used those instructions, but they were my inspiration for the idea.
Here it is..
Super easy, I'm talking 10minutes tops!
Hope you are all having a wonderful day, take care!!! :)


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This movie gets: 6.00 (1 rating)nofreelist.com Ranking: not yet ranked (awaiting 2 ratings)
Mona Lisa Smile is set at a finishing school for girls in the 1950s. The privileged girls who go to Wellesley College are intelligent and hard-working enough to go onto big careers - if that is indeed what they want to do with their lives. But in this day and age, most of the girls' foremost desire is to find the perfect man, marry him, and become a model housewife.
Enter Katherine Watson (Julia Roberts), the new art history teacher at Wellesley. She is considered fairly radical - wanting her students to study such questionable art as Jackson Pollock and Picasso. She also brings her personality with her to class, opening up to the students more than any of the other teachers do. This leads to her acceptance by most of the students, but there are some students and fellow teachers who find her methods inappropriate. And are Katherine's intentions pure, or is she trying to force her own ideals onto her students?
These are the ideas explored with Mona Lisa Smile. The themes of women's liberation run throughout the film, and each student has her own opinion on the way her life should be run. Some of the students will not alter their position for any reason, others view Katherine's teachings as divine inspiration, and still others are forced to alter their positions when their lives do not turn out as well as they had hoped. And this is the thing that makes Mona Lisa Smile interesting: the individual stories of the women, and the circumstances that lead to their own personal decisions.
Yes, Mona Lisa Smile is sugary sweet, and while the whole film is not happy happy happy, the overall atmosphere is cheery. Style-wise, it reminded me of Far from Heaven (2002), and while this is not particularly surprising, given both are set in the 1950s, it is more than just the costuming that leads me to draw this comparison - it's a combination of mood, clothing and content.
Roberts is an interesting choice for the lead role; she doesn't seem perfectly at home as an art expert. She is ably supported by the four leading students: Kirsten Dunst as Betty, Katherine's fiery nemesis, Julia Stiles as Betty's best friend, Maggie Gyllenhaal as Katherine's number 1 fan, and lesser-known Ginnifer Goodwin as the least privileged of the girls. Most of these young lasses outshine Ms Roberts.
One other thing I must mention is that Tori Amos has a bit part as a singer at the school mixer, and contributes two songs to the soundtrack. She is amazingly well suited to playing a cabaret style singer in the 1950s (probably because of her long red tresses).
I guess as a whole, I enjoyed Mona Lisa Smile, but it did seem a little stereotyped and paint-by-the-numbers, which, if you've seen the film, is kinda ironic.
thhis review rocked my soks off..thank you for the in depth description of shit all
Rating given: 1
A comment from aidan fullerw on Mon 26 Jun 2006 13:10 #
Those who have commented give this movie: 1.00 (1 rating)
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This is prime time for dutch oven cookin! Cool crisp days warmed by hot cast iron.
Starting to plan for a full blown traditional American Dutch Oven cookout. All will be prepared home made out back. Turkeys, Hams, sourdough bread, pecan bourbon pies, apple pies and the traditional pumpkin pie. Oh, and my personal favorite, home made baked beans in my favorite cast iron kettle!
Work around the house? is there such a thing? :rolleyes:


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About this Blog
Friday, September 14, 2012
A year!
12 comments:
He's looking so good!ReplyDelete
NICE looking tootsies! What a great job you're doing with his diet and everything to produce such a great hoof! Ow owww!!ReplyDeleteReplies
omigosh, I try. If I had my druthers I would make tracks, add a varied terrain, and possibly keep him a bit more off grass BUT..it's not my land and this is as good as it gets :)Delete
He looks great!ReplyDelete
Wow, Laz can MOVE!ReplyDelete
And that left hind IS bea-u-tiful!Replies
:) Thanks, it's my favorite hoof and boy do I owe it BIG TIME for helping him through all of this.Delete
Gorgeous Laz - happy and healthy and looking good!ReplyDelete
He looks great :)ReplyDelete
He's looking happy out there in the paddock. It's amazing how good feed management and hoof care can be seen in hoof growth. Nice big trot, Laz!ReplyDelete
What a trot! That must be a wonderful feeling, to know that he is comfy enough to move out like that. Laz is making his come back!ReplyDelete
I forgot you lived so close to me :). Milford is an adorable little town. I was just there two weekends ago visiting a friend (just down M59 from my house).ReplyDelete
Looks like a beautiful farm for a beautiful horse!Replies
I don't live in Milford, Laz does ;) But I'm in Royal Oak so still close by !Delete


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PERFECTTOUR has been offering sports packages since the beginning for football, Formula 1, different championships throughout Spain.
As we believe everyone has different ways of enjoying their sport, let PERFECTTOUR create a customized itinerary for any sporting event in Spain. Our personalized travel planning service will offer advice and suggestions according to your wishes. With our in-depth knowledge, we will offer innovative ideas to enhance your experience.
We also can offer tickets for every concert, theatre an event you would like to see.
Just e-mail us and let us make your experience an unforgettable one!


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In her talk at the conference, Katherine looks at ways teacher educators and trainers can help teachers find, create, recycle and adapt good-quality materials that are appropriate for their learners. Katherine explores ways to help teachers to exploit authentic materials for classroom use.
The recording of the talk will be available soon
Your professional development: With each interview, we are asking our viewers to think about their own professional development. Below is a question for you to think about and answer. You can use these questions as a basis for discussion with colleagues or add a comment below.
For discussion: Think about how you adapt activities for your learners. What process do you go through to select appropriate material and then adapt for an ELT context?


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Lessons learnt: CWG-2010
Volunteers from Sheffield Hallam University are just loving it hereeducation Updated: Oct 13, 2010 09:06 IST
For a student journalist, there is nothing quite like going out and practising your trade. And this is exactly what Sheffield Hallam University students have been doing volunteering for the Games News Service (GNS) for the Commonwealth Games.
We have all had slightly different experiences, working at 13 of the 17 different sports venues across Delhi. We have also quickly learnt that reporting on the games can be unpredictable and is a test of our ability to adapt to unfamiliar situations.
Says Stephen McShane, a recent journalism graduate, "You really have to think on your feet. On Saturday I was ready to interview a boxer at the Talkatora Stadium when his opponent collapsed from exhaustion right next to me. Suddenly I had to stop what I was doing and find out as much as I could from the medical staff as this was a big news story."
We have all had positive experiences of working here, enjoying the excitement of the events and interviewing some of our favourite British sports stars like Rebecca Adlington and Mark Lewis-Francis. But it has also been hard work with up to 12-hour shifts, sometimes interviewing 20 athletes per day and being continually focused.
A Masters student, Denis Green says being a journalist at the Aquatics Complex, is tough going.
"As soon you arrive before the events you need to research the swimmers, analyse their events and ask them careful questions in the media areas to provide quotes that will be useful for the world's media. You have to repeat this and lapse of concentration such as forgetting someone's name means your quote is useless."
The quotes we have gathered are picked up and used in news reports across the globe. It is really satisfying to discover that a newspaper or website has used your quotes in a news story.
Scott Richards has been working at the Jawaharlal Nehru stadium and his quotes from Bronze medal winning Samoa athlete Tasele Satupai were used on the international athletics association website.
Most of us visiting Delhi for the first time will take away great memories of the city and of volunteering at the games. The venues have proven to be world-class and the games a well-oiled machine, despite what we had read in the news.
Who knows, maybe our experiences in Delhi are likely to be more valuable to us than classroom learning. With Britain preparing to host the Olympic and Paralympic Games in 2012 and the Commonwealth Games in 2014, maybe we will be reporting on some of these events as professional journalists.
The author is a student of journalism at Sheffield Hallam University
First Published: Oct 12, 2010 11:17 IST


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Delete NvidiaHelper.exe CPU Miner.
NvidiaHelper.exe is a pretty dangerous virus that easily sneaks into your system for malicious purposes. Usually, this process does its job quietly, but this is for the time being. We call this type of virus coin miners, because of their main purpose – secretly mining cryptocurrency using your device.
We want to tell about main methods of NvidiaHelper.exe intrusion which hackers typically use. One of them is to download cost-free software omitting main installation principles. Mindless behavior also may end up with sad consequences.
Once penetrated the system, NvidiaHelper.exe starts its harmful activities and makes vulnerability able to give access to other viruses and potentially unwanted objects. What should alert you first is significant slow down of your computer that has no obvious for this reasons. As a rule, the Trojan hides its acts and tries to work when you do not use your computer, and to detect this computer threat without anti-malware scanner is almost impossible. An effective way to cope with the problem is automatic removal with GridinSoft Anti-Malware tool. Read instruction below to know how to delete it easily.
The process of the NvidiaHelper.exe will be especially negative for the PC efficiency. It is time to eliminate it unless you are ready to loss your workstation. Try to be careful with your online behavior and avoid suspicious links and random sites.
NvidiaHelper.exe removal guide
STEP 1. Remove NvidiaHelper.exe virus from the browser
First of all, NvidiaHelper.exe is a browser hijackers, like many others. So, here is the simple way to remove them from the browser and get your homepage and search engine back. You just need to reset your browser settings. To do this automatically and for free, you can use the Reset Browser Settings tool from GridinSoft:
- Reset Browser Setting is a tool, included to the complex anti-malware program. So, first of all, you need to download and install GridinSoft Anti-Malware (here or from the product page):
- Open the Tools tab on the top menu. Choose the Reset Browser Settings tools from the list:
- Select the browser, which is infected by NvidiaHelper.exe, and options, that you need to reset, and just do it! (Please, be aware, that this procedure will close all instances of the selected browsers, and save your work in them before clicking on the "Reset" button):
- When this process is done, you'll see such screen. It means, that your browser settings are default now and NvidiaHelper.exe has been removed from your browser:
Video guide on how to reset browser automatically:
BUT!! Unfortunately, it doesn't mean that NvidiaHelper.exe hasn't installed some malicious software directly in your system. So, we strongly recommend every user, who has the same problem, to scan his computer after the browser resetting and make sure, that PC is clean and safe.
STEP 2. Remove NvidiaHelper.exe traces from the system
- Go back to the GridinSoft Anti-Malware main screen and choose the scan type:
- Scan your computer system:
- After the scan is completed, you will see if there is any adware on your PC. Remove the detected items by clicking on the "Apply" button:
- Finally, this window is a proof of your system's absolutely cleanness. You removed NvidiaHelper.exe!
Video guide on how to remove NvidiaHelper.exe from the system:
STEP 3.How to prevent your PC from being reinfected with NvidiaHelper.exe in the future.
GridinSoft Anti-Malware offers excellent solution which may help to prevent your system from being contaminated with malware ahead of time. This feature is referred to as "On-Run Protection". By default, it is disabled once you install the software. To enable it, please click on "Protect" button and press "Start" as demonstrated below:
The useful and interesting function may allow people to prevent install of malicious software. It means, when you will try to install some suspicious file, On-Run Protection will block this installation attempt ahead of time. NOTE! If users want to allow the dangerous program to be installed, they may choose "Ignore this file" button. In case, if you want to terminate malicious program, you must select "Confirm".


text: Report post Posted April 20, 2017 (edited) Hi I was hoping you could look over my Star Auger log and tell me what I am doing wrong. I took RA over gathering storm to help me with the rotation and prevent early BoS loss, but I felt this was a good pull for me and the numbers don't show thaT. I seem to plummet more than other DK'sduring the BoS downtime, but again I am not sure. Thanks in advance. http://us.battle.net/wow/en/character/sargeras/Shiggs/simple https://www.warcraftlogs.com/reports/yW8wNk36JrvXhT1A#fight=5 Shiggs Edited April 20, 2017 by Shiggs Share this post Link to post Share on other sites


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At our last Council meeting, Council approved a referral I sponsored along with Councilmembers Laurie Capitelli and Susan Wengraf to review UC Berkeley game day parking fines. Several neighbors have raised concerns that the fines for illegal parking on Cal football game days do not adequately disincentivize illegal parking in their neighborhoods. The referral tasks the Transportation Commission with identifying and recommending a higher fee for illegal game day parking fines to ensure neighborhood parking is preserved on game days.
Many of you have contacted my office with concerns around recent news that the Claremont Hotel is looking to develop condominiums on its property. I've met with the Claremont planners and conveyed neighborhood concerns of the impact such development could have on Berkeley residents. I've also spoken with the City's planning and transportation staff, who do expect to comment on associated Environmental Impact Reports with the development. Since the Claremont Hotel exists within the City of Oakland and the Tunnel/Ashby Corridor remains primarily under the purview of CalTRANS, I encourage you to reach out to Ann Clevenger (email: email@example.com) who is the Oakland planner working on this, if you have concerns about the project. I will keep you updated as this project moves through Oakland's planning process and our office will actively provide input.
Coming up at our 4/26 meeting, City Council will be discussing Berkeley's minimum wage ordinance and tenant protections, among other topics. To review the $15 minimum wage proposal the City Council has already passed, please see www.loridroste.com/minimum_wage. Find the full agenda, meeting location, and time here.
Lori Droste
Berkeley City Councilmember, District 8
Check out my website: www.loridroste.com
Need a street or sidewalk repair? Want to report illegal dumping? Use Berkeley's online 311 form(you can use the General Request form if your issue isn't listed) or call 311 from a landline, or510-981-2489 from a cellphone. Please note that my office routes all the service requests we receive through this customer service center, so your request will be handled most efficiently by directly contacting 311.
Office Hours
Councilmember Droste holds office hours on the first Thursday for every month (next up is May 5th), from9:30-11am at Cafe Espresso Roma, 2960 College Ave (on the corner of College and Ashby). No appointment necessary - just stop by!
City of Berkeley Energy Commission Hosts Public Workshop on Community Choice Aggregation
Get energized! Learn about Community Choice Energy (CCE) at this public workshop hosted by the Berkeley Energy Commission. Provide input on priorities, governance structure, portfolio of renewable energy sources, economic and sustainability benefits, and costs. Free and welcome to all. Light snacks will be provided. For more information: www.cityofberkeley.info/communitychoice/ When: Saturday May 14, 2016. 10AM – 1PM (library doors open at 10am), Berkeley Public Library, Main Branch Community Room 2090 Kittredge Street, Berkeley CA 94704 (1 block from the Downtown Berkeley BART Station).
Changes in Recurring Children's Programs and Registration Process @ Claremont Branch Library
The Berkeley Public Library's Claremont Branch is making changes to our weekly Baby & Toddler Storytime and Movement and Music programs to improve service and manage these popular programs that regularly draw crowds beyond the capacity of our space.
- Starting April 8th, Claremont Branch Library will pause our Children's programs. (There will not be no Tuesday Baby storytimes, Thursday Preschool story times or Friday Movement and Music Programs.) When we resume our regularly scheduled Children's programs on April 22nd, patrons will reserve tickets online for Claremont's weekly Baby & Toddler Storytime and Movement and Music programs using EventBrite, an online ticketing system used by other libraries. Patrons can also go online via our website calendar and reserve a space for their child. Registration for these programs will go live the day before each event. (For example, register on Thursdays, beginning April 21st at 12:00pm, the day before our Friday Music and Movement and Mondays beginning April 25th at 12:00pm for Tuesdays Baby & Toddler Story Time.)
- Currently, Claremont's Preschool Story Time does not require registration. This could change if it gets too crowded for safety.
To see all of our children's programs, please visit our online calendar. For questions about these changes or about our branch, please call 510-981-6280. Visit the library's website: www.berkeleypubliclibrary.org.
2016 Berkeley Emergency Preparedness Fair
Kids growing up in earthquake country need a disaster-prepared household. Pet owners need to know how to keep pets safe in a disaster. At this FREE community-wide event, we invite people at all levels of preparedness to take steps towards emergency readiness for their whole family. You'll find family-friendly activities, tips and information, on-site training, and interactive demonstrations of safety resources available to you in our community. There will be a showcase of emergency vehicles, prizes, kids activities, and more. When: Saturday, April 30, 2016, 10:00 AM to 2:00PM, Civic Center Park, 2151 Martin Luther King Jr. Way (at Center St.), Berkeley. Cost: FREE. Free Event Parking (at Bancroft Way at Milvia St.)
Annual Friends of the Berkeley Public Library Sale
The Annual Sale of the Friends of the Berkeley Public Library will be held on Saturday, June 11, 10-4 pmand Sunday, June 12, 1-4 pm in the 3rd floor meeting room of the Berkeley Central Library, 2090 Kittredge Street, in downtown Berkeley. Thousands of donated books will be on sale for 50¢ each plus a special Better Book section with extremely low prices as well. There will be a Fill a Sack for $5 at the end of Sunday's Sale. Please bring your own tote bags. Your purchases help support programs at the Berkeley Public Library.
Commissioner Spotlight
I'm happy to introduce Caitlin Brostrom, my Parks and Waterfront Commissioner. Caitlin is a District 8 resident and native Berkeleyan.
Caitlin grew up in the Elmwood neighborhood and attended Berkeley public schools from 1-12 grade (before that she was in the first class of Hedge School). Caitlin attended John Muir School, Willard Junior High and graduated from Berkeley High School in 1980. She even swam in the school's swim team which was based at the now defunct Willard Pool. As a Parks and Waterfront Commissioner, her interest in Berkeley's Parks is lifelong. Caitlin's father, while a PhD student at Cal, involved her at 6 in the establishment of People's Park and Willard Park (called Ho Chi Minh Park in the beginning). Later, her father worked for the Parks and Recreation Department and had Caitlin help him build several of Berkeley's parks as they were originally designed. Caitlin is an architect educated at Cal and her practice is based in the Claremont area. Caitlin, her husband Nathan and their family of 6 children and two dogs all make regular use of all the City's parks. Commissioner Brostrom's greatest concern for our parks is that there be equitable access to recreation throughout the City coupled with parks which serve as sustainable community-building centers to their neighborhoods.


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Our Team
Andrew Cook
Andrew Cook Peninsula Foot Clinics principal Podiatrist established the Rosebud practice in 1995 after completing a Bachelor of Podiatry at Latrobe University in Melbourne.LEARN MORE
Bridgette Nevins
Bridgette graduated from La Trobe University in 2011. She is a member of the Golden Key Society, as well as an Australian Podiatry Association Member of Victoria, and is registered with AHPRA.LEARN MORE
Edward Fenwicke
Edward is a podiatrist who started with the Peninsula Foot Clinic in 2015. Graduating from Charles Sturt University in 2014 with a bachelor of podiatry Edward has been exposed to all aspects of podiatric practice and is enthusiastic in developing his skills long term as a foot specialist.LEARN MORE
Fiona Young
Fiona joined the team at Peninsula Foot clinic in 2009, after working in the UK with foot specialists and surgeons for the National Health Service.LEARN MORE
Jessica Trim
A long term Mornington Peninsula resident who joined the Peninsula Foot Clinic team in 2002. Jessica has completed a double degree including a Bachelor of Applied Science in Human Biology (2001) and Bachelor of Podiatry (2006).LEARN MORE
Melanie Adams
Melanie graduated from La Trobe University in 2011 with a Bachelor of Podiatry. She was drawn to the podiatry profession by the vast scope of practice podiatrist have. She enjoys the challenges of caring for the foot and ankle health of people of all ages.LEARN MORE
Jonathon Williams
Jonathon completed his studies at La Trobe University with a Bachelor of Health Sciences and Masters of Podiatry.LEARN MORE


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Writer & Director of 6 Dynamic Laws for Success in Life, Love & Monday, Gregory Bayne
Gregory Bayne | Writer, Director, Cinematographer & Editor
Gregory is a filmmaker with work spanning features, shorts, documentaries, and digital series.
A 2012 Sundance New Frontier Storytelling Fellow, and 2015 IFP Screen Forward Lab fellow, Bayne has been a guest speaker discussing the evolving landscape of film, media, crowdfunding, and digital distribution at Columbia University, the Los Angeles Film Festival, Lone Star Film Festival, and London Film School, and has written for Filmmaker Magazine, WorkbookProject.com, and NoFilmShool.com.
Since 2009 he has produced and directed two documentary features, Jens Pulver | DRIVEN (2011), and Bloodsworth–An Innocent Man (2015). In 2014 he co-created (with Christian Lybrook), and directed the pilot for the online series Zero Point, which was developed through the IFP Screen Forward Lab, and premiered as part of the 2015 Tribeca N.O.W. program.
Currently, Bayne is on the festival circuit with his debut feature as a writer/director, 6 Dynamic Laws for Success (in Life, Love & Money), and developing his second narrative film, Total Electric Living.
Christian Lybrook | Producer
Christian Lybrook is a writer, director and producer whose work has appeared at film festivals throughout the U.S., including the Tribeca Film Festival, SeriesFest, and the Sun Valley Film Festival (SVFF). His script for his short film Carbon won SVFF's inaugural 1 Potato Award.
He is a fellow of IFP's ScreenForward Lab and their No Borders Program, and participated in the first-ever Tribeca's Digital Creators Market for the award-winning pre-apocalyptic thriller series Zero Point, co-created with Gregory Bayne.
He is currently developing a western crime drama, Branded, which tells the tale of a cattle cop whose past is dredged up when he investigates the murder of a prominent ranching family after their cattle have been found skinned alive.


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Saturday, 24 May 2014
Yesterday was just one of those days... It all started out well and good with light traffic so I made good time on the commute to work, got some unfinished business finished, our study donors both showed up and everything went well. I headed home early to avoid the bank holiday weekend rush hour traffic... Or so I thought. And then I was stuck on the A14 standing still in a massive congestion due to a three car accident a few exits up the road. People, be carful out there! I don't understand why everyone gets so aggressive when driving a car, it's all about speeding and making risky manoeuvres to overtake and then boom! And no-one can get anywhere. And there I sat for an hour on the road, wishing to get home.
But when I finally got home (after passing another accident in one of the accident-prone big roundabouts), I get home to the water softener leaking water all over the place due to a worn down pipe that was leaking. The cupboard under the kitchen sink was full of water and it had leaked onto the floor under the kitchen cupboards... So we had to pull out the skirting board under the cupboards and blast the heating to get it to start to dry. I guess our kitchen will look like a construction zone for the next week or so until it has all dried out. Thankfully we detected the problem quite soon, so I am hoping there is no major damage and we can get it all to dry out, but this miserable cold and wet weather is doing nothing to help.
So currently we only have water in the kitchen tap, and I'm waiting for the Culinary Consultant to make it out of bed, head off to get a new pipe and install it so I can get a shower, flush the toilets (ewwwww!!) and clean the house before our weekend guests arrive. Oh the joys of owning your own house. Although I have to admit, having a very handy boyfriend is... well... very handy, as I would have had no idea what to do about this whole business of a geysir under my sink. And I'm so worried it won't dry out properly and then we get all sorts of problems with mould and whatnot. Here is to hoping that was the last domestic crisis for a while. And could someone please do something about this miserable weather! I know it's tropical summer in Finland while it's monsoon season here. How unfair is that? It is just literally pouring down right now, here is to the bank holiday weekend...
A day like this calls for some good food. Maybe food from a more sunny place. As I have been posting nothing but brunch recipes for quite a while (and expect a few more to come), I thought I would interrupt the theme for one post by posting this paella we made a while ago. And as I'm on the theme of complaining, let me do one more. Why, oh why, is the paella rice not with all the other rice in our grocery store, but in a completely different isle? I would think if you want rice, you would go look for it in the rice section. But hey, that would be too easy wouldn't it? Ok, I'm all done now, I hope you all are having a better weekend out there!!
Paella (serves 4):
1 tbsp olive oil
2 onions
3 cloves of garlic
1 green pepper
2 tbsp paella spice
2 tbsp smoked paprika (I used a mix of spicy and mild)
black pepper
300 g paella rice
1.2 l vegetable broth
3 tbsp marsala wine (should have been sherry, but we didn't have any)
150 g sliced chorizo (the one I used was smoked paprika and garlic)
350 g cooked seafood mix (the one I used had mussels, squid and prawns)
1/2 cup sweetcorn (or peas, but we didn't have any peas)
1/4 cup finely chopped fresh parsley
To serve: lemon wedges and parsley
The howto:
Slice the onions, chop the garlic and green pepper. In a large frying pan, cook the onion in the oil until starting to soften, about 5 minutes. Add the garlic and green pepper and cook for another 5 minutes. Add the paella spice, smoked paprika and black pepper. Add the rice and cook for a few minutes. Add the vegetable stock and let cook until the rice is cooked, about 30-40 minutes. Add the marsala, chorizo, seafood mix, sweetcorn and parsley and let cook for a few more minutes to make sure everything is heated through. Serve with a sprinkling of parsley and a lemon wedge on top.
The verdict:
I thought making paella would be time consuming but it turned out to be rather easy. Unlike risotto, you can add all the liquid into the rice at once and just leave it to slowly cook, just stirring every once in a while to make sure it doesn't stick to the pan. The paella spice we bought on our trip to Tenerife last year was nice, it had a lot of flavour, as did the marsala wine. Don't skip the marsala wine! I really enjoyed the paella, with a good squeeze of fresh lemon juice on top it was a great dinner with very different flavours to what we usually eat. It was also still good to re-heat for lunch the next day, although the mussels do tend to get a bit chewy when re-heated.
Posted by Pink Unicorn at 07:55
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