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Running Fuel for Marathoners: How an Ultramarathoner Preps for a Long Run
Running Fuel for Marathoners: How an Ultramarathoner Preps for a Long Run
Running fuel — the nutrients your body consumes while performing endurance exercise — is a hotly-debated topic in the running world.
Marathons and ultramarathons require tremendous amounts of energy and place enormous stress on the body. From the long training cycle to the main event, running fuel may involve carbohydrate loading (carbo loading), energy gels, and on-the-go snacks. Some runners even use candy or soda!
Because everyone's mileage varies (yep, we went there), we decided to seek the wisdom and insight of a real-life Forrest Gump: Ultramarathoner David Carder.
David is a freelance content writer currently living in California's Sierra Nevada mountains and has been running marathons and ultra marathon endurance events most of his life.
A few years ago, he and a small group of runners ran 2,400 miles of Route 66 from Chicago to the Santa Monica Pier in California in 19 days. To cover the distance on schedule, David ran 50km (31 miles) every day for nearly three weeks.
Here's what David had to say about fueling for long runs and taking care of your body while training for race day:
Live Run Travel: Thanks for letting us pick your brain today. Why does running fuel seem to be such a difficult subject for marathoners to figure out?
David: Everyone is different. Men and women. Young or old. Everyone has a different disposition when it comes to what is the ideal combination and frequency of fueling when putting out strenuous effort for many hours at a time.
There are some basic parameters that can be followed, but it will involve some trial and error for each individual to find the right mix that allows you to perform your best under those conditions.
Live Run Travel: Let's start with the basics then: How should people fuel for a marathon, race, or long run?
David: People tend to overdo calories before long runs or a race by carbo-loading the night before. There is only so much glycogen your body can store. The rest can cause your blood sugar levels to rise and crash and make your system feel sluggish the next 12-24 hours. A well-balanced meal of mostly whole foods, some healthy fats, and protein are a good balance to have all your systems working as efficiently as possible.
Live Run Travel: So running fuel isn't all about the carbs anymore?
David: Calories from healthy fats contain 20 times the energy compared to carbs. Training your body to be more adapted to burning and accessing your fat stores will allow you to be more efficient and reduce the amount of fuel you have to consume during your long runs.
Live Run Travel: So nutrition for runners is more than just a bowl of pasta before race day. Are you saying runners should utilize a Keto diet?
David: I am not advocating a pure Keto diet, although it may work for some people. For many, it will be a modified version of Keto that has you eliminate all processed foods, added and refined sugars, and starches.
Basically, you should be eating as many vegetables as you want, a reasonable amount of protein for your lean body mass, and some healthy fats. The exact balance that is ideal will vary from person to person.
Live Run Travel: That can be hard these days!
David: Basically, if it did not exist as food 150 years ago you probably should not be eating it anytime!
Live Run Travel: That's a great way to look at it. Eat healthy, clean food every day and have a well-balanced meal the night before. Got it!
What running fuel should we use, and how often should we fuel, before and during our long run/race
David: Before the run starts, try to follow your normal morning routine as much as possible. If you drink coffee or eat a light breakfast, be sure to do that. If you know that will require you to allow some time for a bio break in the bathroom before heading ahead, account for that as well.
Live Run Travel: Great advice. There is not always a bathroom around when nature calls during a run!
David: We have not said much about hydration, but if you have a good habit of maintaining proper hydration on a daily basis you should be going into the long run relatively well hydrated.
For most people, one 16 ounce bottle of fluids per hour is the starting rule of thumb. Do not get behind on hydration. When we are even slightly dehydrated our performance can fall off 10-15%.
Live Run Travel: Are you a fan of sports drinks?
David: Not the ones that contain added sugars or toxic dyes.
The sugars added to these drinks and other types of fuel can cause gastrointestinal distress when your body tries to process them when you are exerting intense levels of physical exercise over an extended period of time.
Stick with cleaner electrolytes like Nuun, Gu or Tailwind.
Live Run Travel: Okay, so a bottle of fluid per hour. What about running fuel or on-the-go food?
David: The average person can only process about 350 calories of food an hour under normal conditions. On a hot day, while working hard on a run, that number can go down.
You may be burning 800-900 calories an hour while running, so you obviously have to get some of those calories from somewhere else to make up the deficit.
This is where our body fat becomes our friend.
Live Run Travel: We knew we were holding onto some of that leftover fat from the holidays for a reason!
David: That's right! If your run is an hour or less you should be able to complete the run with the hydration strategy we just discussed.
Longer than an hour, and you will need to add some calories each hour. Gels work fine for some people, while some people like whole foods like peanut butter with calories from fats.
I would not recommend more than 150 calories an hour between what is in your fluids and the food you drink. It takes energy to digest calories, so the fewer calories per hour you can maintain, the better.
And taking in a smaller amount of calories will greatly cut down on the chances of an upset stomach and having to make a desperate dive into some bushes along the way.
Live Run Travel: It seems like your tips are geared toward teaching the body to be more energy-efficient. Learning how much running fuel you use — and what type you should use — changes on an individual basis.
David: Exactly! If you are training for a marathon you are logging all your miles, right?
You should also be logging all of your food as well. Every single thing you put in your mouth during the week put in the log.
Once you start writing this down you will begin to make more conscious choices about what you put into your fine-tuned machine as fuel. The cleaner you eat, the better you will perform.
Live Run Travel: Okay: last question. Did you feel like Forrest Gump as you ran across the United States and ended up at the Pacific Ocean?
David: It's always been one of my favorite movies. The whole experience was a dream come true. If you remember in the movie, the first time he gets to the Pacific, he is standing on the end of the Santa Monica Pier just staring for a minute before he turns around to run all the way back the other way.
I stood in that exact spot after running for 19 days straight. I knew exactly how he felt because all I wanted to do in that moment was turn around and just keep running!
Live Run Travel: Thanks so much for taking the time to share your story and tips for running long!
David: You are most welcome.
Wrapping Up
And there you have it: An ultramarathoner's advice on running fuel, carbo-loading and everything in between!
Training for a marathon is never easy, and running 19 marathons back-to-back is a surefire way to put your dietary advice to the test!
Certainly, it's an adventure of a lifetime. If you're looking for your own running adventure, we can help!
Check out our tour packages and long-distance running advice. It's the first step (yep, we went there again) toward adding a little wanderlust to your next marathoning event!


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Follow your passion for language studies with the Master of Education degree in TESOL and World Language Education. Our program will engage you in the complexity of language acquisition, communication among people from culturally and linguistically diverse backgrounds, education policy and social justice, and the instruction of emergent bilingual students.
Please use our online form if you have any questions for the department. Please be as specific as possible so that we may quickly assist you.
A close working relationship with your advisor is key as you progress through your program of study. Please note that most graduate students at UGA are not assigned to a faculty advisor until after admittance.
Almost all in-state students begin their studies at UGA paying limited tuition or fees. Please note that these amounts are subject to change and are meant to give prospective students an idea of the costs associated with a degree at the University of Georgia College of Education.
Students may qualify for a variety of assistantships, scholarships, and other financial awards to help offset the cost of tuition, housing, and other expenses.
Our students have a range of opportunities available outside the classroom as well, from professional organizations, experiential learning, clubs and other non-academic experiences.
See for yourself how much UGA College of Education has to offer! Schedule a tour of campus to learn more about the UGA student experience.

subset: commoncrawl


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text:
This is a public disclosure (with disarmed Proof of Concept) of
unpatched vulnerabilities in JOIDS (Java OpenID Server).
"JOIDS (Java OpenID Server) is a multi-domain, multi-user OpenID
Provider based on OpenID4Java, Spring Framework, Hibernate, Velocity"
JOIDS version 1.2.1 (current) and probably prior versions are prone to
reflected XSS'es and session fixation vulnerabilities. As Vendor
failed to issue a patch (see below) application may be considered as
vulnerable and not supported any more.
24.11.2013 - Vendor notified
01.12.2013 - Vendor response: "no time to fix"
04.01.2014 - Vendor notified of possible disclosure (no answer)
04.03.2014 - Public disclosure
Vulnerabilities' details are below. Remaining attributes, not relevant
to vulnerabilities, but required by OpenID provider have been removed.
1) XSS in openid.identity parameter. Example:
2) XSS in openid.realm parameter. Example:
Above bugs can lead to stealing user's session cookie by an attacker or
a Relying Party. Session cookie is a part of a Web page source, so
HttpOnly attribute does not protect cookies from these XSS attacks.
3) Session fixation
It is possible for an attacker to trick legitimate user to click link
and wait until the user logs in. After that, the attacker can use this
jsessioid to forge his cookie and get access to OpenID server with
legitimate user's
Bartlomiej Balcerek
Wroclaw Centre for Networking and Supercomputing


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SyncToy - PC Magazine Best Free Software of 2010
I was pleased this morning to read that SyncToy 2.1 made it to PC Magazine list of "Best Free Software for 2010". According to the article:
SyncToy is a tool that is based on the Sync Framework and is managed out of our group. With over 1.8 million downloads since the release of version 2.0, it continues to be a great example (and test) of the Sync Framework.
If you are interested in giving SyncToy 2.1 a try, it can be downloaded from here.


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Rich Quick - The Everywhere Man
- Artist: Rich Quick
- Track: The Everywhere Man
- Producer: The Snowgoons
- Album: The Everywhere Man LP
With longtime reader favorite Rich Quick gearing up to release a new full-length album this fall, we've landed the world premiere of the lead single and title-track off the project. The rock-tinged The Everywhere Man, produced by The Snowgoons, is an undeniable street banger that will have listeners (with ears) bobbin' their heads up and down for three full minutes. The Philly-by-way-of-South Jersey native remains one of the most consistent indie emcees to grace our pages. The Everywhere Man, the album, is set for release September 28, via Soulspazm.


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Today I'm really excited to introduce you to Donna, the latest, and sassiest, member of the Hedgecombers team! She'll be a regular fixture around here from now on, and will be sharing all kinds of yummy content with you.
So without further ado, over to the lovely Donna!
Jane x
Broad Bean and Goats Cheese Bruschetta
- 500g fresh broad beans, in the pod
- 75g soft (spreadable) goats cheese
- 2 tbps lemon juice
- salt & pepper
- 2 slices sourdough bread
- 1 garlic clove, sliced in half
Remove the broad beans from the pods.
Plunge the beans into boiling water and simmer for 3-4 minutes, then drain and put aside until cool enough to handle.
Meanwhile, toast a couple of slices of sourdough bread on a griddle pan or BBQ.
Rub the toast with a cut garlic clove and drizzle with olive oil.
Tear the broad been 'skin' and plop out the bright green, shiny beans from inside.
Mash these together with the goats cheese, lemon juice and salt & pepper using a potato masher or fork.
Scoop onto the toasted sourdough and sprinkle with a little more black pepper.
Serve with a wedge of lemon and a side salad.


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On December 22, 2017, President Trump signed the Tax Cuts and Jobs Act - H.R.1 (referred to as "the Act" for the remainder of this blog post) into law. Many of the provisions took effect on January 1, 2018 and are set to expire on December 31, 2025. The Act contains provisions that impact individuals and employers with both domestic and international cross border relocations. Implications are considered at the individual level and for global mobility programs as a whole.
The major component impacting mobility programs and the relocation industry was the repeal of the qualified moving expense deduction and moving expense reimbursement exclusions. Previously, moving expenses were excluded from taxable wages. Under the Act, these are now subject to federal income tax, FICA/Medicare, FUTA, state and local reporting, and withholding.
In January 2018 there was uncertainty in the relocation industry regarding how expenses that crossed tax years would be treated. Aires consulted the top tax professionals in the industry and developed a conservative approach to ensure our clients were recording earnings appropriately.
We found that many of our clients also sought guidance from Aires regarding the following impacts of the Act:
- Increased individual assignment costs which were not budgeted from a business perspective.
- Increased overall costs of mobility programs offering tax assistance / tax equalization due to gross up factor in multiple jurisdictions.
- International assignments may not generate enough foreign tax credit to offset additional tax costs where other jurisdictions exempt these expenses from taxation.
- Mobile employees would not be able to deduct moving expenses from personal taxes.
We began working with our clients to explore ways to help mitigate these additional costs while also allowing them to make decisions to support the business, stay competitive with mobile talent, and minimize disruption and hardship for mobile employees. Initial assessments we helped our clients with include:
- Revisiting cost estimates for assignments where moving expenses were incurred after December 31, 2017 and determine extent of additional costs.
- Working with tax service providers to evaluate leveraging unused, excess foreign tax credits.
- Determining cost impact of substituting furnished accommodations for large household goods shipments. (A portion of the furnished accommodations may be excludable under IRC Section 911).
- Determining cost impact of substituting a discretionary allowance for large household goods shipment.
After analyzing the data and taking consideration of all options, most of our clients decided to cover the additional tax costs of Household Goods and Final Move Travel. Although the relocation costs would increase, our clients determined that corporate tax cuts received from the Act would offset majority of the impact. Very few international assignment or tax equalization policies were updated, but where required, clients simply included an addendum referencing the additional gross up on such items.
In September 2018, the IRS issued Notice 2018-75 which provided guidance that if a move occurred or started prior to 1/1/18 the expense could be treated as non-taxable under the previous law. Aires initiated full year reviews for all of our clients and sent corrections with the final payroll reporting. These corrections greatly assisted our clients by reducing earnings to be reported and, where applicable, reduced their overall gross up cost.
The logistics of how to process additional gross ups were challenging due to that fact that some states did not conform to the Internal Revenue Service code. Our clients began to realize that their payroll systems defaulted to state tax treatment consistent with the federal law for relocation earnings reporting. Adjustments were required to our payroll software to account for states that did not treat household goods and final move travel as taxable.
We made enhancements to our systems to produce adjustments that would reduce state earnings as well as the related state tax. We worked with many of our clients to produce payroll adjustments that would also help them save on gross up costs.
A few clients considered adjusting their programs by limiting shipment sizes or offering a discard and donate program to help minimize their employee's shipments. In some cases, clients offered a small incentive in lieu of storage.
Despite the initial concerns, our clients understood the importance of retaining key mobility talent. By helping our clients implement adjustments that enabled them competitive, we collectively limited the exposure of the tax changes to the relocating employee.
We have included a timeline below to track the Act's changes.


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Important Note: This is a one-shot follow up to my story The Truth of Shadows. Events and references in this story are taken directly from the first installment. It is recommended that you read The Truth of Shadows prior to this story so that you understand the full context of events.
The Truth of Shadows: Ukitake
"If the first light of dawn burns the threads of dreams then may I forever live in the shadows..."
I leaned back into the soft embrace of the sofa and pressed a cold bottle of water against my forehead, hoping to still the pounding already starting behind my eyes. Kiyone and Sentarou had long since departed, off to parts unknown to undoubtedly continue their asinine argument long into the night. Shun had taken his leave, as well, having finally abandoned his hopes of discovering what illicit deeds I'd been up to. If I were to hazard a guess, I'd say he thought I made the whole thing up, just to tease his ever present love of gossip. I almost wished it were that simple.
Kurosaki. Ichigo. The lines had become so blurred that I wasn't even sure what to call him in my thoughts, much less out loud. It was a dangerous path to be walking, because in my current state of mind one missed step was going to have me crawling through his window and licking a trail down his body just to see what sounds he'd make. I let my head fall back angainst the sofa, staring up at the ceiling.
How long had it been since I'd felt so out of control? Decades, at least, if not centuries. There was something about the boy that burned its way beneath my skin, whispering promises that made me want to forget the dozens of reasons I should have kept my distance. And there were dozens, when I really stopped to apply reason.
Even at the very best of times, I would still have been a thousand years old, while Ichigo was 15, untouched and new to the thought of being attracted to men in the first place. That, in itself, was a cause for concern. If it were simply an age difference I might have seen it differently, because it was both an issue and a non-issue at the same time. 15 or 150 would still have been young to me and at some point other factors had to be taken into account. In many ways, Ichigo was more mature at 15 than many Shinigami I'd known at 150, but that wasn't the point. The issue lay in his lack of experience, and more so in the hesitant discoveries he was still making about himself. The thought of pushing him too far or too fast grated against my ethics, no matter how willingly it was being offered at the time. And therein lay my guilty conflict, because it was so willingly offered in the end, and I'd wanted it so badly. I wanted him badly.
Under ideal circumstances I would have simply employed patience; taken things slowly and allowed him time to process. Unfortunately, these were not ideal times, not even close, and there was no room for promises I had no way of keeping. I would not be casual to him, not with his nature, and I didn't want to be. That was no longer my world and I would not make it his. He deserved someone who could give him time to explore, allow him the freedom to come into his own, and, most importantly, be there in the weeks and months ahead so that he would know exactly how important he was. I couldn't promise any of that, not with the uncertainty we faced.
Each morning we woke could very well be our last. That would always be true with the nature of our lives, but it became a decidedly greater factor with Aizen actively seeking to kill us. How could I, in good conscience, introduce him to that world when it could be so brutally and irrevocably torn away at any moment? He already carried so much on his shoulders and I couldn't bear the thought of being the distraction that cost him his edge. Except that I'd already opened the door, because I just couldn't stay away.
I sighed, my lips curving up at the corners. He really was incorrigible sometimes and I couldn't seem to find the strength to want to help myself. At first I'd simply wanted to provide him an escape, because I saw him wearing down under the burdens he was carrying. I'd walked that path myself over the centuries and I knew how dangerous it could be. I'd experienced the torment of lives lost due to fatigue. I would not have wished that guilt on anyone, and certainly not on a boy who'd been so cruelly dragged into something he should never have been a part of.
I'd recognized the connection between us—the edge of sexual tension simmering beneath the surface—but I'd pushed it aside. Ichigo hadn't even been aware of it himself and I'd thought I could work around it like I'd done on past occasions. I'd miscalculated the level of attraction, and the ease and speed with which it developed. It was clumsy of me, but I hadn't been expecting it.
His similarity to Kaien had captured me in Seireitei and had struck me again when we'd met on the street. I'd drawn an unfounded conclusion that my feelings would be similar; that the echo of their likeness would carry further than it did. Kaien and I had never been lovers; it simply wasn't the nature of the bond between us. When Ichigo's eyes had raked over me the second night—taking in my unusual choice of clothing—I'd been surprised by the tingle of awareness that followed in its wake. It was wholly unexpected.
I'd surprised myself further when I'd asked him to dance, sitting casually on the barstools and watching the crowd. It had fallen from my lips with a natural ease, and that in itself made it all the more perplexing. Yoru had been right in her line of teasing, though it had probably been closer to 50 years since I'd danced with anyone seriously. Shun was my exception, because it was a harmless bit of comedy, but outside of him I usually kept to myself. She had also been right about the usual motives, though she'd only been guessing when applying it to me.
Dancing, for me, was a form of sensuality; an extended sort of foreplay of heat, rhythm and power. I'd lost myself for a moment when I'd felt his recognition, the surge of sexual desire tingling through his ever present reiatsu. He'd wanted to dance with me, to feel my power on his skin, and a dozen darker things he was not even fully aware of. It had been a slip on my part, a momentary indiscretion, but I'd dragged him into the music just to feel his body against mine. I hadn't intended to draw out his full arousal, and certainly not to make him feel so ashamed. It was unforgivable on my part.
I'd tried to make my apologies the following night, but I'd ended up on a tangent because of how badly he affected me. I wanted him desperately, like an ache in my veins, and it strained at my control in a way I hadn't felt in centuries. I'd wanted him to roll me beneath him on that windswept hillside; to take me against the alley wall earlier tonight. I wanted to taste every inch of his trembling body and it sent fractures rippling through my usually solid composure.
My body was thrumming with memory and need, and I set my water aside, pressing my hands to my eyes. My pants were suddenly uncomfortably tight and I shifted slightly, trying to alleviate the strain. It didn't help; in fact it made it worse, the heavy seam rubbing against me like a tease of what I truly wanted. I reached down to adjust myself and drew a slow, hissing breath at the slide of my palm over clothed flesh. I was further along than I'd let myself get in awhile, my fingers trembling visibly where they lay. I was not, as a rule, opposed to self-pleasure, but allowing my hormones free reign at my age was not something I generally permitted. It had probably been years since I'd indulged in such a thing. The timing was inconvenient, as well, because Kisuke was stopping by to collect my human things. It was a bad idea all around.
My breath hitched as I pressed harder, dragging my hand over my length a second time. I sighed amusedly at my complete and total lack of restraint. Apparently it was not my week for either self-control or entirely sound decision making. Of course, it didn't help that I couldn't get the taste of Ichigo off of my tongue or the feel of his hands off of my skin. My smile slid away. I dragged my lip between my teeth as my hand trailed higher, dipping beneath my shirt to trace his lingering touch.
His hands had been rough from his time spent training, leaving my skin tingling in their sweeping wake. I felt my back arch a little and gave up the fight, striping my shirt over my head and reaching for my belt. I worked the buckle one-handed while my fingers slid over my chest, thumbnail scraping across my already hardening nipple. I twisted, stretching along the length of the couch, letting my eyes slide closed as my hand trailed over my stomach.
My belt came loose and I popped the button on my pants, tugging slowly on the zipper. I could almost feel Ichigo's lips on my skin, his teeth on my earlobe where he'd caught my earring earlier. I groaned softly, my fingers sliding over my erection through the thin cloth of my underwear. I could feel his hands moving up my back, his breath on my neck, his arousal pressing against me with the roll of his body. The stiff flesh bucked against my hand, craving the slide of skin on skin. I caught the edge of the cloth, pushing it down to my thighs, barring myself to the drifting air.
I licked a wet trail across my palm, wishing I had more time to take things slow. My fingers dipped past my parted lips and I sucked at them hungrily, laving them with my tongue. My hips bucked off the couch with the first slide of my hand, my lips falling open on a needy sound. I could feel Ichigo's hand gliding over my own, twining our fingers together to stroke me harder. I groaned again, reaching out to taste him in my mind, letting my tongue trace up his neck as his head fell back.
I let my mind go, filled with images of him; of our times together and the ones still left to come. Would he touch himself tonight to the memory of my taste? Would he come over himself with my name on his lips? I could see him in my mind, kneeling by his bed with his pants pushed low, fist sliding slick over his straining flesh. He leaned forward, head resting against the bed, biting his forearm to muffle his sounds.
He would be vocal, I could tell from what I'd seen, and I ached to lick those gasps off of his panting lips. He shuddered, beginning to crest and I reached out, my fantasies swirling seamlessly together. My fingers slid over his back, tracing around to pull him against me, letting his head fall onto my shoulder as he moaned his release wantonly in my ear. He turned, eyes dark and dilated, nudging me back to sprawl against the floor. His hands pushed mine aside, twisting over my arousal, sliding slick with a coating of his own release. I choked back a moan, my hips flexing up to meet his downward stroke. He leaned over me, watching as I fell apart, dipping down to drag his teeth over my nipple. I shivered, my hips twitching harder.
"Say my name," he growled against my chest, biting down on the coiling peak.
"Ichigo," I moaned low in my throat, and his grip on me tightened, his hand moving faster.
"I want to fuck you, Juushiro." His voice was deeper, driven ragged with sex and need. "I want to spread you open with my come-soaked fingers and fuck you until you can't walk."
He leaned back, running his unoccupied fingers over the spattering of release still coating his stomach. I writhed against the floor, staring up at him, nearly lost to my pleasure as he nudged my legs apart. Slick pressure slid low, dipping between my cheeks to trace my opening.
"Do you want me, Juushiro?" He whispered, and I convulsed, unable to find coherent thought. "Do you want me to fuck you with my own come?"
"Yes," I begged, my hips twisting off the ground.
My eyes flew wide as he shoved two fingers deep into my body, the pain a distant second to the pleasure washing through me. I clenched down tight, my muscles spamming around him as my release burned through me, sharp and without warning. I bit down hard on my lip, but I couldn't fully muffle the near scream struggling to be free.
I fell back against the sofa, gasping in shuddering breaths and blinking to clear my vision. Wincing slightly, I eased my fingers out of myself and sunk bonelessly into the cushions. I raised my other hand sluggishly, tracing the tip of a come-slick finger over the curve of my lower lip. My tongue darted out, curling over the digit, tasting myself warm against my skin. I wondered what Ichigo would taste like as he came down my throat, fingers twisting deep in the riot of my hair. I felt my softening erection twitch with interest and knew I needed to stop before I sparked the whole cycle anew. Apparently decades of celibacy and one week with Kurosaki Ichigo were enough to regress my libido to a much less dignified state. I grinned to myself in the empty room.
Dragging myself from the couch, I kicked off my pants and padded to the shower. I didn't bother to let the water warm, allowing the chilled spray to clear some of the haziness from my thoughts. My body began to relax as the water shifted toward temperate and I pulled the tie from my hair, tipping my head back into the downpour. I felt a tingle of awareness and knew Kisuke had finally arrived, flicking his reiatsu briefly to announce his presence. I finished cleaning up and shut off the tap, dragging a towel over myself with no real hurry. I pulled on a robe and ran my fingers through my hair as I made my way across the bedroom.
Kisuke was lounging on the sofa, idly flipping through a magazine when I entered the sitting room. His eyes flicked to me and his lips pulled up at one corner.
"Terrible habits you're picking up," he commented lazily, nudging my pile of discarded clothes with his foot. "You're almost as bad as a teenager."
I chuckled softly, wandering toward the mess. "I was preoccupied."
"I'm sure," he drawled, his grin pulling wider. "I opened a window when I go here. Your room smelled like preoccupation."
I laughed again, scooping up the clothes and heading for the other room. Kisuke disgarded his magazine and followed me into the bedroom, sprawling against the mattress while I moved around to collect my things.
"Kurosaki went home early," he noted, sounding completely casual though he was rarely anything of the sort.
"We parted ways near the club," I filled in easily, holding back the details I knew he was fishing for.
"I half expected him to be here," he sighed with an edge of disappointment.
"Did you?" I wondered aloud, because I was fairly certain he knew better.
He made a soft sound of amusement, his smile spreading slowly.
"Not really," he admitted. "Even if your people could be trusted to follow instructions, I think your propriety would have gotten the best of you, in the end. These are complicated matters, after all."
I hummed a noncommittal sound, because he'd always been too shrewd for his own good and I didn't feel like rehashing the situation.
"You're aware he's 15?" Kisuke asked offhandedly, though there wasn't really a question in the tone of his voice.
"I am," I replied anyway. "And I'm aware of a hundred other reasons that it's probably inadvisable."
"Kurosaki wouldn't care about any of it, you know. Not if he's made up his mind," Kisuke said, almost as if he were trying to persuade me.
I stilled in the act of folding a shirt, frowning softly at him. "You think I should have taken him up on his offer?"
I felt his interest curl as the mention of an offer, but he chose to exercise restraint, which I truly did appreciate.
"I think you probably did what you thought was best, but that you also have a tendency for self-sacrifice, even when it's unnecessary," he replied instead.
"And you would have acted differently, I suppose?" I countered, brow sliding up as I met his gaze.
"Absolutely," he lied thought his grin, lashes slipping low with a sensual edge.
We both knew the truth; that he would have had the same hesitations for the exact same reasons if the positions had been reversed. More so, probably, because of his history of mentoring Ichigo.
"I'm sure," I drawled, returning to my clothes.
I pulled the belt from the pants I'd been wearing, coiling it to add to the pile before turning to the shirt. I smoothed it out against the bed, staring down at it for a moment as my lips twitched involuntarily into a smile. I'd bought the clothes originally in hopes of making Ichigo to feel less out of place, but they were actually starting to grow on me. I folded it, adding it to the pile of things that needed to be cleaned.
"They suit you, in a strange way," Kisuke murmured, nodding toward the clothes. "As does Kurosaki, oddly enough."
"It was unexpected," I said softly, frowning a bit at nothing in particular.
"Will you come back to it?" He asked seriously, meeting my gaze without his usual guises. "When all is said and done."
I stared down at him, smiling sadly. "If it's within my power."
That was the real issue behind every false smile; coloring every action we took: Who would live and who would not be so fortunate. I had no way of predicting the future and even the best of my ability might prove to fall short. The same was true for Ichigo. For everyone.
I sighed, reaching up to remove my earrings, studying them for a moment as they lay dark against my palm. "Will he come through this?"
There was no way for Kisuke to know for sure, but he had a history of knowing more than he let on. He also had a habit of manipulating the playing field and I feared that Ichigo's role was far from finished. It was a necessary thing, more often than not, but that didn't make it easier when it struck close to home.
"That is my hope," he replied softly, plucking the studs from my hand with delicate fingers. He dropped them into a small box he'd retrieved from a drawer, snapping it closed and setting it on the nightstand. "It was never my wish for him to suffer."
I knew he would say no more, there was too much risk of being overheard, and I didn't care to know what couldn't be changed. I trusted him and sometimes that had to be enough, especially with all that was on the line. I would go into this battle like I had so many others: with my eyes wide open and ready to die. That was all I could offer.
He rolled off the bed gracefully and retrieved a bag from the closet, helping me pack what remained of my wardrobe.
"You don't have to keep coming here," I said after a moment, watching him close a now empty drawer. "I'm capable of delivering my belongings to your establishment without an escort."
This had become something of a ritual over the decades; his meeting me at my lodging on the day I was to leave.
"I have absolute faith in you," he assured me with a smirk, the tired bit of tension never leaving his eyes. "I simply enjoy the company."
I felt my brows pull into the hint of a frown, because his words were the truth without any underlying twist. He was worried, I realized, and beneath that lonely. Too many years spent fighting battles no one saw. It was a tired, thankless thing and most people would never know how grateful they should be.
I caught his arm as he reached for the bag and he turned toward me with a quizzical look. I pulled him forward with gently insistence, free hand threading through his hair as I drew him into an embrace. He was strangely compliant and I think I had shocked him, because his hands were hesitant as they settled on my back.
"It will be okay, Kisuke," I murmured against his temple, and I felt the slightest tremor run through him at the words. "I believe in you."
"You may come to regret that, in the end," he replied softly, but I felt his fingers curl into the fabric of my robe.
"I'm sure there are worse things I could put my faith in," I chuckled, pulling back so I could meet his gaze.
"Like your ability to keep your hands off certain wildly unpredictable teenagers?" He challenged with a smirk, though there was a hint of gratitude mixed in as well.
"Hmm," I intoned thoughtfully, smiling fondly at him. "That would be a very unwise wager, indeed."
He disengaged with an amused sound, retrieving a set of clothes he'd set aside while packing.
"Get changed," he instructed, pressing them into my hands. "If we don't move soon I'm afraid we'll be discovered."
I shrugged out of my robe and tossed it on the bed, pulling on the pants without question. He was right in his assertion that we needed to hurry, as Kiyone and Sentarou had a near-psychic ability to sense my intent. I had no interest in being escorted home be a combination of their arguing and Shunsui's continued inquisiton.
I pulled the shirt over my head as Kisuke zipped the bag and we headed for the door, taking one last look around the room. Three steps from the threshold I drew up short, sighing heavily and turning toward the window. Kisuke chucked as he handed me the bag, sliding the glass open and leaning out to look. It was 9 stories down, but the streets were nearly empty.
"Taichou?" Sentarou called through the door, hammering on the wood with unnecessary enthusiasm. "We thought you might like something to eat."
It was nearly 2am and I realized we were going to need to have a talk about both personal boundaries and volume control. I'd lost count of the number of times we'd had this talk. I was fairly certain they were immune. Kisuke slipped out onto the window ledge just as Kiyone's reply thundered through the hall. I sighed again and joined him on the ledge, feeling like a naughty child sneaking out for the night. The ridiculousness brought a smile to my lips.
"I think we're out of luck," I chucked softly, staring down at a passing car. "At this height I'd need reiatsu to land and it's doubtful those two would overlook it."
Kisuke caught my eye, his teeth flashing in the moonlight, turning to face me with causal grace. He leaned in smoothly, wrapping an arm around my waist and pulled me against him on the narrow ledge.
"Do you trust me, sempai?" He asked with a wicked grin, free hand tugging the bag from my fingers.
"Not at the moment," I shook my head reply, slipping an arm around his shoulders. "But I'm not sure I'm being offered a choice."
The pounding had resumed at the door, and from the sound of it they'd decided to make it a competition.
"They'll just follow your reiatsu," I reminded him amusedly, "They may be excitable but they're not entirely dim."
"What reiatsu?" His grin pulled wider and the world lurched as he stepped off the ledge.
He'd been experimenting again, I realized with a laugh; there was barely a whisper of power as our feet touched the ground. I'd have to talk to him later about modifying my gigai because that level of stealth would be an immeasurable benefit. I had plans for the future involving an incredibly headstrong creature and I wasn't of a mind to tolerate interruptions.
Kisuke's chucked drifted faintly as we moved into the darkness, cutting through an alley in search of deeper cover. The humid shadows tickled my memory, fresh with the promise of earlier that night. We emerged on an empty street and I glanced out into the city, still haunted by the flavor of Ichigo on my tongue.
I would be back, I promised myself. It was worth whatever I faced just to follow the dream deeper. I was completely and totally addicted. I had to return.
A/N: So, it took me a little longer to post this than originally intended, but it wasn't too bad. I hope this holds eveyone over until I can start posting the sequel. I'd offer an estimated time of publication, but I think it's fair to say I'm absolute rubbish when it comes to knowing my own timelines. Let's just say I hope to publish it soon!
As for this story goes, I just love Ukitake. I'm also getting quite fond of the image of Kisuke and he being friends. There is just something about those two that works for me.
Anyway, I don't have a whole lot to say this time around. I hope that everyone enjoyed the story, brief as it was. I'd love to hear from anyone who has the time to review. It's always nice to hear what people think, and the feedback is great motivation to keep writing. Thanks again for the support you have given this series. I hope to have something new for you soon!


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- Taylor Bennett Heyman
"How much did you make in your last job?" – The Salary Question
Updated: Jul 11, 2019
For many, salary is a sensitive subject. When it comes to discussing pay rises or new compensation packages, even the most seasoned negotiator can feel uncomfortable. There has been heated debate for some time now about whether prospective employers, and indeed recruitment professionals, should be asking candidates for their salary details – and whether candidates have any obligation to disclose these.
After all, is it really relevant what someone is being paid in their current job when applying for a new one?
One side of the argument says that the salary question has the often unintended consequence of perpetuating, or even increasing, existing inequalities. This occurs when a hiring organisation bases its offer package on a candidate's current compensation, rather than the new hire's skills and experience, or indeed the scope and responsibility of the role they'll be performing. Such an approach means that people belonging to historically underpaid gender or ethnic groups remain underpaid throughout the course of their careers.
What's more, there are indications that attempts at the individual level to disrupt this cycle of inequality can actually have the adverse effect. A 2017 study by the compensation data website, PayScale, showed that a woman who declines to disclose her salary history when requested is paid 1.8 per cent less on average than a woman who agrees to do so. By comparison, a man who refuses to disclose his salary history is paid 1.2 per cent more on average.
Over the last year, as part of the wider effort to combat wage discrimination and the gender pay gap, several cities and states in the U.S. have passed legislation that prohibits prospective employers from asking questions about applicants' compensation history.
It's still too early to gauge the extent to which the new laws in the U.S. will address wage discrimination, but initial signs suggest the wider labour force has benefited.
Moreover, an increasing number of businesses, including Google, Amazon, Facebook and Bank of America, have taken a proactive stance and implemented company-wide bans, regardless of local legislation.
These steps have by and large been welcomed. However, experts recognise it's not a silver bullet.
Some research suggests that even when salary history isn't disclosed, and candidates are simply asked for their salary expectations, women typically name a lower figure. In view of this, the legislation as it's currently set out would not prohibit employers from offering female candidates less than men based on the assumption that they will accept it.
The new legislation has also seen some opposition from those who see it as intrusive to their business. A common argument is that obtaining salary information can help to identify those candidates who exceed budget, as well as ensure that you are developing a competitive compensation package. Though, of course, one could contend that asking a candidate about their salary expectations could garner the same insights.
It's still too early to gauge the extent to which the new laws in the U.S. will address wage discrimination, but initial signs suggest the wider labour force has benefited.
At one end of the scale, you have those individuals who are at the top end of the remuneration bracket for their profession. Sharing their salary information can put them at risk of being deemed too expensive by prospective employers, thus leaving them priced out of the market. However, we do see examples of professionals operating at this level whose key driver when looking for a job is the role itself, rather than compensation package, and are in fact willing to take a pay cut for the right opportunity.
On the other side, there are those individuals who are currently working in a lower-paid sector (e.g. non-profit) but applying for a role in a higher-paid sector (e.g. financial services). By removing the salary question from the equation, these candidates can feel more confident that they won't receive low-ball offers from prospective employers "eyeing a bargain".
With that all being said, are there any scenarios where sharing salary information with prospective employers can be beneficial for job seekers?
One particular instance where we have seen the value of providing some detail around a candidate's existing compensation is during the offer development process for senior-level hires. At this level, compensation packages often include a range of additional benefits on top of the basic salary, some of which are forfeited depending on the timing of the resignation – bonuses and unvested stock, for example. So, having a picture of these additional benefits can aid the hiring organisation in crafting a competitive package, particularly in terms of compensating the candidate for any components they'll be leaving on the table by making a job switch.
Whatever your view on the salary question, it's apparent that the issue isn't clear cut. However, as a general rule of thumb, we would advise hiring organisations to remember this: you are hiring a professional, not a pay packet. In putting together an offer, assess what value the individual is bringing to the role through their skills and experience. And, just as importantly, determine what value the role is bringing to the business.
By Hannah Park (Consultant, Asia Pacific)


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★★★☆☆ // ★★★★☆
3.5 Stars
Me, 25% into this book: "Okay, sure, it would have been good if it picked up before now but who's counting?"
Me, 65% into this book: "I PHYSICALLY CANNOT STOP READING THIS BOOK. I WOULD ABSOLUTELY DIE FOR THESE CHARACTERS. JOY IS THE WORLD'S BEST DOG. AM I SOBBING?"
In summary, if the whole story was as intriguing as the last ~40%, this would be a 4.5- or 5-star read.
The issue here isn't the author's ability, it's actually that she did a wonderful job researching and sticking to the original story of the Romanovs. Which is lovely in theory, but when you've spent 30-odd percent of a book reading about how they're still banished, still together, still making it work, still staying positive… it gets a little less inspiring as the chapters go on. The thing is, I also have to give Brandes props for sticking so close to the original story. Not much changes from the real-life story of the Romanovs — and she actually tells you which parts she did change after the book's conclusion.
Okay, obviously anything having to do with magic is entirely made-up by Brandes, but otherwise the story is impressively researched and sticks to real-life events. And is incredibly dissimilar from the movie Anastasia, which I'm sure awakened and nourished many fascinations with the Romanovs.
Everyone knows the real story of the royal Russian family, more or less. The revolution happened and, no matter how much you know about what happens in between, the story ends with the entire Romanov family being massacred. However, there was a time when Anastasia's and Alexei's bodies were missing from the family's mass grave site (they were eventually found nearby, by the way). This absence fueled many rumors about the two children having survived the massacre, which in turn inspired stories like that found in the movie Anastasia, where the Russian princess survived but sustained memory loss and grew up in an orphanage.
These rumors and stories are the basis for this book, as well, but Brandes takes a different road. She thought of what made the most sense from what she had researched about Anastasia's character and the Romanov family's beliefs. She combined that knowledge with a world where magic could be harnessed. And she wrote a story that made my heart stop and restart several times.
If you're a fan of magical realism — magical stories that are rooted in the 'real' world — or a fan of the story of the Romanovs, I would definitely recommend Romanov. It starts off slow, yes, but even the slow parts are fairly interesting if you didn't already know the whole saga of the family being sent to exile, moved, and stuffed away in a guarded house — or if you do already know the whole story but are interested in reading it from Anastasia's perspective. And once you get to the point where the story picks up, it becomes a must-read. When I got to that point, I finished the book within a few hours. I couldn't put it down.
Overall, if you asked me right now whether you should read this book I would say yes. If you had asked me a few days ago, before it got crazy good, I would probably have said no. But, as always, my opinion isn't everyone's opinion and you should absolutely check out the book and let us know what you think.


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Publicis has announced its full service digital agency ROAR, will set up in Hong Kong as part of a global roll-out.
ROAR, an agency of hand-picked talent drawn from across the digital resources within Publicis, will see strategy, creative, user experience, media, and analytics brought together in a single agency offering.
In a press statement, the group said the agency will use a combination of intelligence, emotion as well as technology to transform the marketing strategy of its clients.
The agency launches with JPMorgan Chase as foundation client and will "selectively pursue" additional clients.
Sean Reardon will serve as ROAR's president, reporting to Rishad Tobaccowala, chief strategy & innovation officer at VivaKi as well as Tim Jones, chairman & CEO of ZenithOptimedia North America.
ROAR's leadership team includes: Madeleine Freind, Executive Vice President, Lead Across Digital Activities, and Head Of Client Service, and Eric Pisick, Executive Vice President, Media.


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Royal Wins close to the launch of a new real-money skill game product
According to a company statement released Thursday, the Australian games developer Royal Wins is all set to launch a real-money mobile skill game on the Android platform, with plans well advanced for an iOS version soon after, App Store permission allowing.
The company's creative director, Myles Blasonato said in the statement that Royal Wins plans to attract the much-sought-after millennial generation to the casino industry via skill gaming, which appeals to the demographic.
His company's Kash Karnival product offered traditional casino games, but with a skill gaming element that challenges and rewards the younger generation.
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The Return-to-Player values for the real money version of Kash Karnival will be wound tighter than on the social version that has already proved popular and will require more security measures.
"We want to create a safe and fair environment," said marketer Michael Moretti, "so we've had to make sure to put the right systems in place. There will be 100-point ID checks prior to the first cash out, which we use to confirm the age and identity of the players. Once confirmed, winnings will be deposited straight into their nominated bank account."
Online Casino News Courtesy of Infopowa


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Type: Narrative Essays
Sample donated: Reginald Colon
Last updated: May 19, 2019
Conventional definitions of genre are based on the assumption that they constitute a repertoire of conventions of content such as settings, structure and style which are shared between media texts that arguably belong to that genre (Chandler, 1997, p.
2). Although Steve Neale argues that 'genres are instances of repetition and difference' (Neale, 1980, p.48) he puts emphasis on that the difference is absolute essential to the economy of genre; As the mere repetitions would not attract an audience as in today's society audiences are more sophisticated and prefer some challenge. Through out this essay there will be a discussion and analysis of the films Skyfall, Sam Mendes 2012 and Goldfinger, Guy Hamilton 1964. Skyfall, starts off at a hectic pace as James Bond's (Daniel Craig) assignment is unsuccessful and leads to the start of catastrophic events. Tragedy strikes as deep undercover agents identities are exposed as MI6 is under attack and the death toll increases. The battle between two 'brothers' in this patriarchal hegemonic race to 'save' M (Judi Dench) ends in tragedy. Bond, alone must put a stop to the plans of Silva (Javier Bardem) a rogue agent who wants revenge.
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Assisted by one field agent (Naomie Harris) Bond faces old demons in order to ensure the safety of British society. Goldfinger, has a similar narrative to Skyfall; 007 (Sean Connery) is out to save the world, in this case the economy. As one of the most notorious villains of all time Goldfinger (Gert Frobe) tries to raid Fort Knox, Bond must do whatever it takes to stop the world from crashing down- including coming face to face with Goldfinger's pilot Pussy Galore (Honor Blackman). Genre has been described as dynamic in order to survive it needs to evolve and have a fluidity so that it can keep up with the change in demographics and audience expectations.
Buckingham states that 'genre is not, simply given by the culture; rather, it is in a constant process of negotiation and change' (Buckingham, 1993 p.1). Skyfall, arguably is dynamic it has evolved to a certain extent from previous adaptations and films in the Bond genre such as Goldfinger, so that audiences are still engaging in the product- it has negotiated and exceeded the demands of the changing audience. The film has targeted a younger audience ageing from 14-25 and so that they still remain interested; Skyfall has included a 'tech savvy' younger version of Q, who is not only younger in appearance but is able to assist Bond through the use of a laptop and high tech gadgets such as a hand gun which only 007 can use.
This genre convention is different to Goldfinger as the technology has advanced so that the new audience can relate to the film; including cultural relative crimes such as cyber terrorism. Although there is use of the traditional gadgets and props including product placement of the iconic Aston Martin DB5, as older audiences are familiar with the iconography and are able to create links between the similarities in the films. The use of the male gaze (Mulvey, 1975, p.1) is still present in Skyfall, as Moneypenny is represented as a beautiful assistant to Bond and a sexual object.
This is apparent in the hotel room as Bond prepares to infiltrate the casino, this accounts for similarities to previous films in the Bond genre as beautiful women are iconic in the franchise including Pussy Galore in Goldfinger. However, Skyfall challenges this genre convention by representing Moneypenny as a black woman from an ethnic background, allowing for a more sophisticated and culturally diverse audience taking pleasure from the difference. Through the use of repetition of particular genre conventions Skyfall's audience is put in a false sense of genre security as they are intelligent and understand that 007 is unable to die within the first five minutes before the title sequence. As Uses and Gratifications theory argues that recognition of key conventions in the narrative derived from previous knowledge of its genre and previous films, is necessary in order to understand the plot. The audience has previous knowledge of Bond films and recognises that 007 must still be alive as the film has just started; the main character cannot die otherwise the film wouldn't exist. Another example of why Skyfall is able to account for differences in genre is that there is a post-modern representation of Bond. Compared to previous films in the Bond genre, Skyfall accounts for a change from the more traditional conventions of sexuality of a hero in typical action films. During the film Bond is seduced by Silva as an audience we expect Bond to be heterosexual but the audience is challenged by the words "what makes you think it's my first time?" Suggesting to the audience that 007 has had previous relations with the same sex, a more homosexual characteristic which is not present in previous Bond films including Goldfinger.
The technical and audio codes used in Skyfall can account for the similarities between the genre as fast-paced editing and cuts are evident the opening sequence. The construction of scenes that build tension using low key lighting and non-diegetic dramatic music allows for the intensity of the action to be evident. An example of this is during the fight scene between Bond and Patrice in the Shanghai high-rise block.
The shots are juxtaposed between long, closeups and point of view shots of Patrice's demise. The camera cuts to shots of Serverine in the opposite building simultaneously the Bond theme plays and the audience is able to feel the intense atmosphere of the shot sequence but also have a nostalgic moment as the iconic theme plays. Goldfinger, is similar to Skyfall in terms of narrative structure, Todorov stated that all films and media texts follow the same narrative structure of equilibrium, disequilibrium and restoration or new equilibrium.
Goldfinger's disequilibrium is the raid at Fort Knox, whilst Skyfall's is the destruction of MI5 and cyberterrorism. This genre convention is similar in all of the films that belong to this particular genre and Bond franchise. A difference in genre conventions in Goldfinger is that the Bond girl is not of an ethnic minority and her representation conforms to the traditional aspects of the time period of beauty rather than intelligence; her name is also a double entendre (Pussy Galore) which follows the tradition of previous films and is open to interpretation. Goldfinger is similar to Skyfall as it establishes the film in the first few minutes and has a pre-credit sequence normally accompanied by an artist in this case Shirley Bassey. Similar to Skyfall, Goldfinger is action packed with intense lengthy car chases starring Bond's Aston Martin in the upmost dangerous situations including an ejected passenger seat. The editing sets the tone for Bond films in the future as they too are fast paced and require close ups and medium shots to capture the action present.
This Suggests that audience prefer similar conventions that belong to a particular genre as they know what to expect. An example of this would also be various catch phases used throughout the franchise as the iconic 'the name is Bond, James Bond' is used in both films.The difference within genres can be seen through Propp's character functions in Goldfinger compared to Skyfall. In Goldfinger there is a clear division between good and bad, the villain being Goldfinger himself and his various henchmen, Oddjob, whilst the hero is clearly 007. Skyfall has merged the fine line between character functions and represents 007 as a 'broken' hero. Bond in this film is represented as a two dimensional character as historically this is what the audience expects so therefore Goldfinger is fulfilling audience expectations. However the use of differences in genre stated by various contemporary theories suggest that genre has to differ to an extent in order to progress.
Whilst the purpose of genre is the means to organise and categorise film texts, genres in general are fluid, evolving and often considered historical after its release such as the Bond franchise. Neale insists that there would be no pleasure without difference, Abercrombie suggests that audiences enjoy the challenge of differences in genre and the consequent of shifting our expectations results in pleasure for the audience (Abercrombie, 1996, p. 9). Genre is a term in which should be manipulated so that audiences are constantly challenged in their perception of typical conventions in order for the entertainment to continue, again emphasising the shift in expectations. As an audience we do not consume films as individual entities, but as a more intertextual practices, as films are considered a post-modern medium due to them making sense in relation to other texts not necessarily reality. Therefore genre deviates from a cliché formula so that a more interesting experience is created for the viewer, but for this to happen an audience must have these preconceptions of genre conventions. This is shown through the difference in the films discussed as audiences must allow a change in conventions so that the primary function of films in general, which arguably entertainment but also escapism can fulfil audience expectations. Genre is a contract between producer and consumer and through a set of conventions films are easy to imitate and mass produce but ultimately discourages innovation.
However this innovation must occur as genre must adapt and be dynamic in nature so that it can keep up with its ever demanding and changing audience. Skyfall and Goldfinger show the progression in time of the differences but also similarities within genres. As genre theory argues that equally differences and similarities must work together in order for a film text to be as successful as previous texts as well as provide the pleasure audiences gain from them.


text: Costs and ExpectationsWhat You Should Know Featured AuthorsBook a Children's AuthorCosts and Expectations Cost is an important consideration if you have a limited budget, so it's good to plan ahead. When you invite an author/illustrator to visit, be aware that you will be responsible for the following expenses: Honorarium*: This is a per diem fee paid for the author's/illustrator's professional expertise and time spent away from work. This fee should be paid at the end of the visit (or on the final day of a multiday visit). Fees range from $300 to $2,000 per day and are subject to change without notice. Many speakers offer half-day fees. It is reasonable to expect that the more celebrated an author/illustrator, the higher the fee will be. *All honoraria are subject to change. Honoraria figures for traveling appearances do not include expenses such as airfare, accommodations, ground transportation, parking and meals. Many authors/illustrators offer half-day fees for visits that are within easy driving distance and can be completed in one morning or afternoon. Transportation: You will be responsible for round-trip air/train fare and the cost of a taxi or car service to and from the airport (if necessary). In cases where the author/illustrator drives to/from the event, you will be responsible for mileage reimbursement at a rate of $0.445/mile. Often the speaker will opt to make their own travel reservations, in order to choose flight times, airports and other arrangements that are most conducive to their schedule. If the author/illustrator has asked you to make the travel arrangements, please note that while the need for low airfare is understood, the number of connecting flights should be limited. A jet-lagged, travel-weary guest is not nearly as enjoyable as one who has traveled comfortably. Lodging: You are responsible for making all arrangements for the author/illustrator if they will be staying in the area one or more nights. Usually if the author/illustrator is to spend the entire day visiting, they will want to arrive the evening before and/or spend the night after. Please arrange for the hotel bill to be sent to you, not to the guest. Although it may be easier on your budget to invite a speaker to stay in a private home rather than a hotel or B&B, this is not a good idea.Visiting speakers need breathing room for a good performance and freedom to do as they please with their spare time. Miscellaneous Expenses: The author/illustrator will also incur other expenses, such as meals and carfare during the visit. Typically, upon the speaker's return home, they will submit an itemized bill for any such expenses. Please reimburse them accordingly (and promptly!).


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"That's What Friends Are For", Written by Burt Bacharach* & Carol Bayer Sager. Stirring up sweet sentimental savor that never wilts. This moving, iconic song actually plays via NEW technology innovation as book begins. Performed by Gladys Knight, Stevie Wonder, Dionne Warwick & Elton John. Paintings by Kathleen Peterson, Rembrandt, Pierre Bonnard, Edvard Munch, Louis Janmot, George Seurat, John Singer Sargent, Alfred Stevens, & other Masters. Available in 7x7 Hardcover Book or INSTANT eBooks! *Burt Bacharach is one of the MOST BELOVED songwriters of all time, Burt has a penchant for composing words that move us to heart melts, while bonds build. MOMOMENTOS - delivering LOVE.
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I am having some trouble with excel and would really appreciate any help.
I have a master list of attributes in excel. Some have a modbus address listed with them and some dont. Each time we need to add an additional site at our company, we type in the new addresses for each attribute in the list. Not all sites have addresses for all attributes. I'd like to be able to make a new list where the attributes without an address do not populate in the new list.
So basically, if I had a list of 20 attributes, but the site in question had only 10 addresses, i'd like to make a new list of just those 10 attributes and their respective addresses.
I have tried several pieces of coding using VBA and macros but to no avail. Anyone have any ideas on this?
Thank you in advance
Do us a favor.
Make believe that you can't see your spreadsheet and that you don't have any idea how it is laid out or how data gets entered into it.
Now go back and read your post and see if you could answer your question.
Personally, I don't see enough details that help us understand what you have or what you are trying to do.
Your subject line says "deleting blank rows" yet you talk about "attributes without an address".
You say you have tried some code, but you don't supply any examples or tell us why they don't work.
Perhaps if you gave us some examples of your input data and the desired output we could offer some assistance.
oops....apparently that preview didn't work out so well for me.....
You are right. I should've done a better job describing my problem.
Here is an example of what I am trying to accomplish:
Attribute Name Address
ACLineKW 40001
Avg Voltage 40003
Avg Amps
ExhBackPressure 40007
CoolantTemp 40008
OilPressure 40010
Opened 40001:13
Closed 40001:14
Synched 40001:16
Attribute Name Address
ACLineKW 40001
Avg Voltage 40003
ExhBackPressure 40007
CoolantTemp 40008
OilPressure 40010
Opened 40001:13
Closed 40001:14
Synched 40001:16
The first list would be the master list. The master list would be generic. After entering the job-specific addresses into the master, a new secondary list would be generated, only including those attributes where an address was listed on the master list (like the second list shown). I need to be able to delete entire rows in excel which include a blank cell. The secondary list would be sheet2 in the same excel workbook as the master list.
As far as VBA code I tried (xlcelltypeblanks) in combination with (select). But when using an IF statement to populate the address on my secondary list, the IF 'false' argument doesn't leave the address column 'blank.' I also tried using a nested IF statement but it was inadequate to delete the rows without addresses.
Forgive me for the poor clarity of my original post. I hope this description is better.
Thank you for your help!
Here's a couple of suggestions, one that's kind of mundane and one that's kind of fun:
Mundane Method:
You didn't provide the IF statement you are using or the code that you tried, so I'll just toss this out:
This syntax will return a empty cell that VBA can recognize:
=IF(Sheet1!B1="", "", Sheet1!B1)
Then, to use VBA to delete a Row where Column B is empty, you loop through the range in reverse order, checking for "". You must do the deletion in reverse order or the counter may skip rows as it increments.
e.g. If B3 and B4 are both empty, "foward looking" code will Delete row 3, moving Row 4 up 1 row. Then when the counter increments to 4, it will really be looking at whatever used to be in B5, skipping what used to be in B4.Sub DelBlanks() For rwNum = 15 To 2 Step -1 If Cells(rwNum, 2) = "" Then Cells(rwNum, 2).EntireRow.Delete Next End Sub
Fun Method:
Use an Advanced Filter to filter out the Blank Rows on Sheet1.
Start with this layout in Sheet 1:A B 1 Attribute Address 2 <> 3 4 Attribute Address 5 ACLineKW 40001 6 ACLineKWH 7 Avg 40003 8 Avg that 9 PF 10 ExhBackPressure 40007 11 CoolantTemp 40008 12 EngineDP 13 OilPressure 40010 14 BatteryVoltage 15 Opened 40001:13 16 Closed 40001:14 17 Tripped 18 Synched 40001:16
Note that the entry in B2 is just the "greater than" and "less than" operators, no = sign or quotes like you would normally use for Advanced Filter criteria. That's the only way to get the filter to recognize blank cells.
Then run this code, which will paste the filtered list starting in Sheet1!E4 (adjust as required)Sub FilterNoAddress() Range("A4:B18").AdvancedFilter Action:=xlFilterCopy, CriteriaRange:=Range( _ "A1:B2"), CopyToRange:=Range("E4:F4"), Unique:=False End Sub
Add some code to copy the Filtered list over to Sheet2 and you're all set.
You could Hide the rows with the Criteria and the Filtered List so that they don't show up on Sheet1.
Thanks DerbyDad! The advice you've given me so far has been extremely helpful!
The MASTER_LIST! will be ~300 rows in length and have ~15 sections in it, each linked to its respective SECONDARY_SHEET!.
I used a 'super macro' so after entering the ~300 addresses on the MASTER_LIST!, I don't have to go back and run a macro for each-and-every SECONDARY_SHEET! I want to produce.
I used the following 'super' macro:
Sub FilterNoAddress_Master()
Range("A4:B18").AdvancedFilter Action:=xlFilterCopy, CriteriaRange:=Range("A1:B2"), CopyToRange:=Range("D4:E4"), Unique=False
Range("A25:B33").AdvancedFilter Action:=xlFilterCopy, CriteriaRange:=Range("A22:B23"), CopyToRange:=Range("D24:E24"), Unique=False
Range("A41:B87").AdvancedFilter Action:=xlFilterCopy, CriteriaRange:=Range("A38:B39"), CopyToRange:=Range("D41:E41"), Unique=False
Range("A94:B111").AdvancedFilter Action:=xlFilterCopy, CriteriaRange:=Range("A91:B92"), CopyToRange:=Range("D94:E94"), Unique=False
Range("A118:129").AdvancedFilter Action:=xlFilterCopy, CriteriaRange:=Range("A115:B116"), CopyToRange:=Range("D118:E118"), Unique=False
Range("A136:B169").AdvancedFilter Action:=xlFilterCopy, CriteriaRange:=Range("A133:B134"), CopyToRange:=Range("D136:E136"), Unique=False
and so on.......
End Sub
The CopyToRange pushes to Columns D and E because I needed to remove the <> and column title characters before pushing to a SECONDARY_SHEET!. I can only have certain infomation in the .csv file I am trying to produce.
After entering modbus addresses into the MASTER_LIST!, I want to use the MASTER_LIST! 'super macro' to produce lists in the SECONDARY_SHEETs!, (only
where address's are listed inthe MASTER_LIST!). I would like to save each SECONDARY_SHEET! as it's own .csv file.
[.csv File Name Format]: [G5]+SECONDARY_SHEET!.csv
G5 will be a random cell where I type in a specific customer sitename.
The issue is that the .csv files that I currently create for each SECONDARY_SHEET! contain commas (,) where there should be nothing. This is because the IF statements I used leave a formula as a place holder, even if the cell appears blank.
[Example .csv file]
Closed 40001:01
RelayTripped 40001:03
These comma's are not going to allow me to import the .csv files properly.
I appreciate any help. I'm an engineering intern who's been researching this and working on it for a while. This will be a major accomplishment for me as my internship comes to a close.
What the heck is a "super macro"?
I won't claim to understand everything you're trying to do because I don't have time to try and decipher it all.
From a quick read I don't quite understand why you are still using IF statements. If you are using a macro to filter the sections to eliminate the blank rows, why don't you just copy the filtered lists to the proper sheets?
What am I missing?
somebody told me that a "supermacro" was when you took a whole bunch of lines of code for one macro and lumped them all into anothermacro instead of several smaller ones. shows how much i know about coding....
i cannot just copy the filtered lists to new sheets because the list's length will change from site to site. i really wish i could do that but i have to make this work for dozens of customer sites.
i have figured everything out that i need to do so far with the exception of 1 thing:
When an IF statement returns a "0" meaning an attribute is NOT tagged with an address, I can hide the rows with zeros, but I cannot delete them. If I cannot delete them then my .csv files will have extra zeros in them which won't work...
Column A: =IF(MASTER_LIST!D26<>"",MASTER_LIST!D26,0)
Column B: =IF(MASTER_LIST!E26="",0,MASTER_LIST!E26)
And my code that will 'hide' rows with zeros is:
Sub HideRows()
Dim cell As Range, rng As Range
Cells.Rows.Hidden = False
On Error Resume Next
Set rng = Columns(1).SpecialCells(xlFormulas, xlNumbers)
On Error GoTo 0
For Each cell In rng
If cell.Value = 0 Then
cell.EntireRow.Hidden = True
End If
End Sub
In Set rng = Columns(1) does that mean you can only set the range for column 1? can you set the range for multiple (2) columns?
Thank you!
re: "super macros"
As I'm sure you now realize, there is no such thing as a "super macro". Combining lines from various macros into one just produces a "longer" macro that does more stuff, but there is nothing "super" about it.
re: "i cannot just copy the filtered lists to new sheets because the list's length will change from site to site."
Don't be so sure. There are numerous ways to determine the length of a list using VBA and then use that result to determine how large of a range to copy. All you need to do is to tell VBA where to start loooking and then give it some criteria (like a blank cell perhaps) that lets it know that that is the end of the list. You then use that Row number to tell VBA the Range to Copy.Sub CopyMyVariableList() first_list_Row = 5 'This could be a value calculated by VBA last_Row = 100 'This could be a value calculated by VBA 'Loop through cells looking for an empty cell For num_Row = first_list_Row To last_Row 'When an empty cell is found, record the row number and stop looking If Sheets(1).Range("E" & num_Row) = "" Then last_list_Row = num_Row Exit For End If Next 'Use the first_list_Row and last_list_Row variables to set the Range to copy Sheets(1).Range("E" & first_list_Row & ":F" & last_list_Row).Copy _ Destination:=Sheets(2).Range("A1") End Sub
re: "I can hide the rows with zeros, but I cannot delete them. "
Do you mean that you don't know how to delete them via VBA or that you cannot delete them because it will mess up your spreadsheet?
If you don't know how to delete them, go back and read Response # 3 in which I explained how to delete rows based on a given criteria.
If you mean that deleting them will will mess up your spreadsheet, then copy the whole table to another location, delete the Rows with 0's from there and create your .CSV files from that list.
Finally, a comment about your IF statements, assuming you still plan to use them:
Column A: =IF(MASTER_LIST!D26<>"",MASTER_LIST!D26,0)
Column B: =IF(MASTER_LIST!E26="",0,MASTER_LIST!E26)
Why have one that looks for = "" and one that looks for <> ""?
Why not be consistant and use the same structure for both?
Column A: =IF(MASTER_LIST!D26<>"", MASTER_LIST!D26, 0)
Column B: =IF(MASTER_LIST!E26<>"", MASTER_LIST!E26, 0)
It's not a big deal, just easier to understand when you come back and look at the formula a year from now and try to figure out what you were doing.
I'm not if this will help, but I just learned something new about filtering data to another sheet:
While you cannot "push" the filtered data to a different sheet via the Filter dialog box, you can "pull" it.
1 - Name the range that you want to filter, e.g. myRange.
2 - On the sheet where you want the filter data to reside, open the Filter dialog box and use =myRange in the "List range" field.
If you can name the ranges that you need to filter the blank rows from, this may be a method of getting them to the other sheets.
Good luck.


text:
We have learned that Kylie Jenner is not at all bitter about the fact that her ex might be over her. In fact, the makeup mogul believes it's kind of 'nice' that Tyga is starting to spend some of his time with fellow rapper Iggy Azalea.
One insider has told us all about the KUWK star's reaction to Tyga and Iggy's romance rumors.
'Kylie thinks it is nice that Tyga is spending time with Iggy. She does not particularly take Iggy to be his type, but they are both artists and spending a lot of time together in the studio can really spark chemistry among people,' our source explained.
But of course, she wouldn't care much if it didn't benefit her.
Apparently, Kylie is just relieved Tyga will not be a nuisance in the future.
'She is thrilled about their friendship or whatever feelings is going on with them. Kylie's just happy she can at least for the time being focused on her thriving relationship with Travis and their beautiful baby girl Stormi without any kind of interference from Tyga or people close to him.'
As we have previously reported, Iggy and Tyga were spotted arriving together at the TAO x Revolve – Desert Nights party and they were even holding hands!
Interestingly enough, the same Coachella after party was also attended by Kylie and her baby daddy, so there have been speculations going around that Tyga's PDA with Iggy was meant to make Kylie jealous.
The new rumored pair had fun in each other's company for the rest of the night and hung out in front of the DJ booth, where everyone could see them, nearly that entire time.
'It was inevitable that Tyga and Kylie were going to cross paths at some point, and both of them were prepared for it. They did not interact at all, they did not acknowledge each other, there was not even an exchange of smiles. It was more a case of studiously ignoring each other,' another source explained.


text:
Experiment with different team coaching styles
Helping Heuristics is a tool for team members to gain insights into feedback and collaboration practices.
Heuristics are shortcuts that help us identify what's important. They allow us to develop deeper insights into our mental patterns and make decisions quickly.
By experiencing a series of short interactions, participants reveal rules of thumb for productive coaching and helping team members.
This exercise was developed by Henri Lipmanowicz and Keith McCandless (Liberating Structures).
What Is 'Helping Heuristics'
Invite participants to experiment with different coaching styles.
Ask them to act, react, or observe four different patterns of interaction. And to reflect on how they usually provide help–as well as how they'd like others to help them.
Participants will play three different roles: client, coach, and observer. After going through the four coaching styles, the team will reflect on what they observed and what worked best for each participant.
Practice Different Coaching Styles
- Form groups of three.
- Participants will seat on a chair facing each other–no table needed.
- Each person will play a role: Observer, Coach, and Client.
- The client will share a problem and ask for help. The coach will experiment with four different helping styles–one-at-a-time. The observer will not engage but actively capture the dynamic to provide feedback at the end of the exercise.
- Alternatively, people can rotate roles for each round.
Round 1 –"Quiet Presence"
The client shares a problem and the type of help s/he needs (1-2 minutes).
The coach will focus on active listening by offering a 'quiet presence.' (2 minutes)
The coach will not interrupt other than asking questions like "What else?" or "What happened next?"
Round 2 — "Guided Discovery"
The client shares a problem and the type of help s/he needs (1-2 minutes).
The coach will use a 'guided discovery' approach by encouraging the client to share a story that could help better understand the challenge s/he is facing. (2 minutes)
Use open questions to help the client connect to personal experiences. Use the following as guidance:
"Please tell a story about a time when you worked on a similar challenge and were able to overcome it."
"What is the story, and what made success possible?"
"Please tell a story about someone you know facing a similar challenge. How did they fail to overcome it? What worked and why?
Round 3 –"Loving Provocation"
The client shares a problem and the type of help s/he needs (1-2 minutes).
The coach will use a 'Loving Provocation' to provide constructive feedback and help the client solve the challenge (2 minutes).
The coach interjects advice, accepting and blocking as needed when s/he sees something that the client is missing. The coach can use questions to provoke reflection as well.
Round 4 — "Process Mindfulness"
- The coaching-style for the fourth round is "Process Mindfulness:" the client and coach engage in a dialogue. They both accept all offers from each other.
- Review each coaching style. Start by addressing the difficulty of active listening (quiet presence); it's usually the hardest one.
- Ask coaches to reflect on their own journey? How did they adapt to each round? How did the interaction change on each coaching style? Which helped the client the most? Why? Which one was the hardest for the coach? Why?
- Invite clients to reflect on their experience. What worked? What didn't work? Which styled helped them better understand their challenge? Which helped them identify better possibilities or solutions?
- Ask the observer to provide feedback to both the client and the coach. What worked? What didn't work? How easy (or not) was for the coach to stick to each coaching style?
- Reflect on the observer role. How can the team benefit by having an 'observer' in upcoming meetings?
- Lastly, reflect on the progression. In the future, does applying the different coaching styles help? Or shall they choose one in particular?
Facilitation Tips
Encourage people to change roles in each round.
Do not ignore status differences, the setting, body language, or other signals.
Encourage the team to identify which coaching style might work best? Some people might prefer one to another. Inquiry about which situations could benefit from each coaching style.
This exercise is a variation of Triad Feedback.
This method is one of the several Liberating Structures developed by Henri Lipmanowicz and Keith McCandless. Inspired by professor Edgar Schein.