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Léon Augustin L'Hermitte
French, 1844–1925
Flood Time Amberley (The Lake), c. 1880
oil on canvas
50.9 x 76.2 cm
Collection of the Winnipeg Art Gallery; Gift of the Honourable James McDiarmid
Often referred to as the "second Millet" by Vincent Van Gogh and other admirers, Léon Augustin L'Hermitte was an accomplished painter, draftsman, and printmaker whose images of peasant subjects and rural landscapes brought him international acclaim. This painting was completed in the 1880s when L'Hermitte travelled to Amberley, an isolated region in Sussex, England. This pastoral area was celebrated by a number of French (and British) realist painters who saw it as a charming place unspoiled by modern developments and industrialization. The flooded lake view features the trees and fields of Sussex silhouetted against the warm golden glow of a setting sun. The evening light illuminates the distant hills and the water below, blending the fields, sky, and water into one harmonious vision of nature.
Gallery Hours
- Tuesday 11am-5pm
- Wednesday 11am-5pm
- Thursday 11am-5pm
- Friday 11am-9pm
- Saturday 11am-5pm
- Sunday 11am-5pm
- Closed Monday


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restoring a sense of
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Life Stories
From Somalia
The documentary is a rare opportunity to go behind the scenes into the mind of one of Clitoraid's patients, an FGM victim who is about to have her Clitoral Repair Surgery with Dr. Bowers in San Francisco, CA. She shares her life long emotional journey that led her to make this decision, her fear and hopes and her joy after the surgery.
Clitoraid wishes to thank this patient for allowing her story to be told and filmed so that it may help heal millions of other victims of FGM until genital cutting no longer exists.
From Kenya
I am a Kenyan lady aged 42 years currently living in Botswana. I am a victim of FGM and I have been reading through the internet about how you have been helping to restore this very important part of a woman's body. Like many other women, I have never felt the pleasure of lovemaking which resulted in me hating it. I would be forever grateful to your organization if you can make this miracle happen to me. I am not well off financially, so in the event of my request being considered positively I would like to request for possible donation to enable me to come to USA or to Burkina Faso for the operation.
From Ethiopia
I am so happy to find out about your organization. Knowing there is an organization that is devoted to work on victims of FGM is just a relief. I am one of the many victims here in Ethiopia. I have never told a living soul about my mutilation except my 2 younger sisters, they are also victims. What makes my situation worse is my friends, colleagues and the people around me do NOT expect me to be one of the victims so whenever a conversation starts about FGM I just stop and listen and of course my heart always breaks. I remember one night back in college, my roommates started talking about FGM and of course they assumed I am not one of the victims so they kept talking about how sad and inhuman it is. I was totally devastated and I cried the whole night. Ever since then I am always looking for ways to recovery from it physically and psychologically but I had never succeeded. Now it has gotten to the point where I can NOT even stop thinking about it, it's causing me a lot of physiological problems, it's holding me back in many different ways I just do not know how to express it in words. My dating life is terribly affected by it, as I said earlier nobody around me expects me to be a victim so with the few guys I dated in the past, I would always break up with them before we got intimate because I can NOT bear the thought of me telling him about my situation and face the consequences after. That is why I am still a virgin at 26 years old. And now I am dating this guy who could potentially be my soul mate and as usual I am losing my mind by thinking about what will happen if he finds out and I really don't want to lose him because of it.
When I found out about your organization, I almost cried. For me, it is a bright light at the end of the dark tunnel that I am stuck in. So this letter is to ask, or I shall say beg you to think of me for a chance of a reconstructive surgery. I know it's very expensive and I am sure it cannot be done here in my country but I will do anything in my power to make it happen. If you consider me for the surgery I'll find ways to get the money. I know you are building a hospital in Burkina Faso, If it is possible to have the surgery there or any other country for that matter I'll try to find a way to be there. If this happens you will make me the happiest person in the whole wide world, I am not exaggerating, If you knew what I am going through right now I am sure you will agree with me. Please save me from my misery.
From Somalia
I was born in Moqadishu, Somalia and was brought to Canada by my grandmother at the tender age of 5. She raised me along with my aunts and uncles and so I never knew my parents and siblings. When I hit puberty, all I could think about was my parents and how no one could understand me like my mother would've. I wanted my own family I would tell them, and any decisions they made for me were unjust. It didn't help matters that I was also molested by a family member that I looked upon as a father figure, from there grew anger, resentment, and depression. So at the end of grade 7 I was sent to Ethiopia to meet my mother, my grandmother accompanied me. I can't even describe to you the expectations I had for my mom and my siblings, which sadly were tossed aside once I was with them for less then a week. My grandmother went back to Canada early due to her fragile health. From there it was chaos, my own mother resented me for being the one that got out and lived in the "West". She physically beat me, gave my possessions away to random neighbours and just simply broke my heart. My cries for help to my family in Canada went unnoticed, they felt I was being dramatic and over exaggerating everything for attention. All I remember was going to bed one night, having breakfast the next morning and then, I saw 2 ladies come and held me down. They held my legs while a woman came towards me with a razor, I struggled and managed at one point to escape, but they just came after me in the street and once again held me down, I weep as I type this because this memory is so horrible to me. I spent weeks recovering with ropes tied around my legs. When my family found out what my mother had done, they sent me money to go see a doctor but by that time it was too late. My mother had already collected the money for her own personal use and I didn't see a cent. They booked me a ticket to come back to Canada. Can you please help me, I don't feel adequate to have a relationship, I'm disgusted at my genitalia, and the idea of intimacy or someone touching me there haunts me. I'm jealous of my girlfriends and their relationships and I feel like I'm lacking something, I'm not whole and care free like they are. If you can get back to me with any information how I can get "fixed" that would be great. I finally have the courage to finally want to put this past me. My mother passed away in 2006 and I don't want to carry this physical memory of the hurt, pain and anguish she has cost me. I'm done being bitter.
From West Africa
I am a young woman from West Africa who was subjected to FGM as a teenager. The trauma has stayed with me all my life and the shame I feel continues to this day. I've studied and now live in the US with my husband and children. I've lived with this shame during the delivery of my children and yearly pap smears. I have to admit that I've missed my last 3 pap smears because my doctor retired 3 years ago and just have not mustered the courage to go see another doctor whose words right away during my exam would be "which country are you from". I dread these words so please help direct me to someone to see if I can somehow reverse the effects of at least the physical deformity.
From Sub Sahara
I'm from Sub Sahara, Africa. I am a victim of female genital mutilation and I have many questions to ask regarding the restoration surgery. I just got married 2 months ago and I realized that I am only half a woman. Consequently, sex is a scary experience for me. I do not feel any type of pleasure and the worse is that I hide the reality to my husband because I am too ashamed of my body. Intercourse are either painful, uncomfortable or just pleasure-less. I fake smiles with my husband and everybody but cry in the bathroom everyday . I stayed virgin until my marriage to find out that I will probably never ever be a normal wife. I am so afraid and ashamed of his reaction that I don't want to talk about it. Please help me!
From West Africa
I am a young woman from West Africa, living in the US. At the age of 14, my outgoing and witty personality, dignity and sexuality (my beautiful clitoris) were taken away from me without my consent. Though I begged my uncle who claimed to be in charge of me when both of my parents were living in the US, that I do not want to be circumcised, he refused to listen to me. I am kindly asking for the help of Clitoraid to restore my physical integrity as well as dignity; I hope my clitoris,that was removed by force almost twenty years ago, can be restored to allow me to enjoy my sexuality. Thanks a lot!
From a Boyfriend of a FGM victim
My girlfriend comes from East Africa. She came to the United States as a child. While she was still living there, her father forced her to undergo surgery where a Type I FGM operation was performed. The hood of her clitoris was removed and, it would appear, part of her inner labia. We have been dating for over a year and she has always said that while she does feel a certain amount of pleasure, direct clitoral stimulation is painful, and she continues to have a high level of anxiety during intercourse in general because of the trauma associated with the mutilation. Until now, our research has mainly been oriented toward finding sexual positions or techniques that may circumvent these issues...but I came across your information and was astounded to see the type of work that you are doing and the possibilities it may bring with it. I want to let my girlfriend know that this procedure is available and to let her consider it and decide if it is something she would like to pursue.
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Praise the Lord! Christians hit the town
The background
What does the nature of the people who apply for its blind dating column tell you about a town? In liberal Charlottesville, people rarely make specific requests about religious practice. Instead, Matchmaker frequently hears the generic refrain, "I'm looking for someone with a spiritual side."
In fact, political leanings make far more regular appearances in Blind Date Challenge applications: "No Bush supporters!" was the only requirement of several entrants at election time.
This week's contenders, however, stood out from the pack for one reason: they both expressed an interest in finding a date who shared their Christian convictions.
In addition to his religious preference, Bill– a 37-year-old entrepreneur who asked that his real name not be used– loves antiquing, gardening, hiking, and other outdoor activities.
Lily, also a pseudonym, is a 33-year-old school administrator who's lived all over the country and loves ethnic cuisine and children. (Though not children served as ethnic cuisine.)
Will Bill and Lily get silly? Run willy-nilly? Or will their date turn out to be as excruciating as that attempt at poetry?
The date
Bill and Lily went for dinner to Bashir's at the east end of the Downtown Mall.
How did you get ready for the date?
Lily: Since I knew I would have a full day at work on Friday, I picked out what I was going to wear Thursday night. I consulted a couple of girlfriends for their advice.
Bill: I took a shower. [Tip to future Challengers: this is ALWAYS a good idea. –Matchmaker]
Who arrived first?
Lily: I wanted to arrive first, in an effort to not be late as usual. Unfortunately, finding a parking space was much more of a task than I would have liked, so I was a few minutes late.
Bill: While I was waiting, I investigated the wine/beer menu.
Were you nervous?
Lily: Not really. I'm a pretty daring individual and was looking forward to meeting someone new.
Bill: No
First impression?
Lily: He was definitely clean cut, well shaven, and a nice looking guy.
Bill: She was very nice looking. After some brief conversation, she was even better looking.
What did you wear?
Lily: I decided on a long baby blue and white dress, an off-white cardigan zip-up sweater with a furry front and collar, camel colored boots, and a brown three-quarter length leather jacket.
Bill: Without going into too much detail, I'll tell you that I sported some pretty sweet corduroy pants, a styling long-sleeve shirt, and a sweater.
What was your date wearing?
Lily: A shirt underneath his sweater, and pants.
Bill: Ummm. Okay, I can answer this... A skirt, blouse, and some frilly thing. Maybe it was a sweater. We [men] really don't pay too much attention to that stuff.
[And isn't that what gets you into trouble? –MM]
How did you like his/her style?
Lily: He dressed appropriately for the date, but I tend to prefer a more urban style.
Bill: She had great style.
What did you order?
Lily: We decided to order two platters, a meat and vegetarian, and share, which I really enjoyed.
Bill: We had wine. One glass each.
How was the restaurant?
Lily: The variety of food was fantastic and delicious. The dessert was also very tasty, especially the chocolate brownie with caramel. I will definitely come back!
Bill: Great!
How was the service?
Lily: The service was excellent. The owner checked on us a few times, very attentive and friendly. He was a sweetheart.
Bill: Great!
What did you talk about?
Lily: We talked about living in Charlottesville, traveling, a little about our jobs and religion. I was surprised that we didn't talk more about our families.
Bill: We talked about religion, how it would be cool if there was a singles-only church, where we grew up, what sports we like, how the Hook rules, about roommates, how it's difficult to find others to click with, how yummy the food was, and so much more!
Did you have much in common? Any major differences?
Lily: We did share some interests, but overall, I didn't think we had much in common. I have lived in big cities, traveled throughout the U.S., and honestly, prefer a much more urban and multi-ethnic scene. If it wasn't for my job, I would probably relocate to San Francisco, San Diego, New York, or L.A.
Also, spirituality is a huge part of who I am, and it didn't seem as if Bill placed similar value on his Christianity. Lastly, it's March Madness, and we didn't talk about the Big Dance. I love college basketball!
Bill: We're both Christian, we talked about how single life can be tough, where we would like to ultimately live, travel and family. Differences: If I had one, I kept it to myself. A first date is not a place to try winning a battle. And the reason I can't recite any is that I probably put it aside, so now I don't remember.
Anything particularly impressive about your date?
Lily: That he is his own boss and runs his own business. Also, I thought it was very sweet and comforting that he was not put off by my request to bless our food. Lastly, I appreciated his kindness in paying for my drink.
Bill: I was impressed at how she carried herself. She provided nice conversation, had great table manners, was fun to be with, and left a good impression.
Any turn-offs?
Lily: He wasn't really interested in the musicians playing and seemed indifferent to the live music. I really loved the ambiance of the restaurant and the talents of the musicians. I absolutely love to indulge in cultural performances, but he didn't seem as interested.
Bill: I think she may not have enough of a wild side. I like to cut loose and sin a little, as long as it doesn't hurt others.
Any chemistry? Any flirting?
Lily: For me, there really wasn't. He was great to dine with, but no love connection.
Bill: Enough chemistry to be good friends, but not for flirting.
How did the date end?
Lily: We left the restaurant and walked for a few minutes on the Downtown Mall. We stopped, and I told Bill I enjoyed meeting him.
Bill: I asked her, "Do you want to do something, or do you just want to turn in?" She opted for the latter.
Kiss? Hug? Exchange numbers?
Lily: We hugged, and I would have given Bill my business card but didn't have any with me. He gave me his and invited me to see a show with him if I was interested.
Bill: I gave her my card. She didn't have one, and I didn't think to ask if she had a pen.
Would you see this person again?
Lily: Maybe.
Bill: Yes. She is very nice. It would be fun to see something at Starr Hill together, as friends.
On a scale of 1-10, how would you rate the date?
Lily: 7.5
Bill: It was a 10 on fun, but not a love connection.
Too bad no love match, but even friendship's a blessing, right?


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Download link (right click and 'save-as') for playing in VLC or other compatible player.
combinatorial problems associated with the counting of black hole states in
loop quantum gravity can be analyzed by using suitable generating functions.
These not only provide very useful tools for exact computations, but can also
be used to perform an statistical analysis of the black hole degeneracy
spectrum, study the interesting substructure found in the entropy of
microscopic black holes and its asymptotic behavior for large horizon areas.
The methods that will be described are relevant for the discussion of the
thermodynamic limit for black holes in the area canonical ensemble. This is an
important issue in order to understand sub-leading corrections to the
Bekenstein-Hawking law.


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Job: Urgent need for Groundfish Observers to begin 12/26/17
AOI is currently recruiting for new graduates that could begin a North Pacific Groundfish Observer Program training in Seattle on 12/26/17. Candidates willing to travel and begin work close to the holidays are urgently needed.
If any alumni or recent graduates are still looking for marine science field positions please have them contact me directly at: 888-317-9343
Rachel Moore
Recruiting Coordinator
Alaskan Observers, Inc.
Job: Oregon Department of Fish and Wildlife Job
I was wondering if you could share a job opportunity with the SAFS community.
The position is in in my lab fisheries research lab with Oregon Dept of Fish & Wildlife in Newport Oregon. The person will assist with a project to develop a novel nearshore fishery-independent survey to improve assessment and sustainable management of nearshore rocky reef fish stocks off of Oregon.
Jobs: Postdoc & PhD Student Openings – Stream Fish Ecology – University of Alaska Fairbanks/AKCFWRU
Colleagues – I anticipate funds to support (one) Postdoctoral Scientist and (one) PhD Assistantship to begin late Spring or early Summer 2018. These positions are part of a larger project with goals to develop a better understanding of the effects of fire and climate change on boreal aquatic ecosystem dynamics. Position descriptions and application instructions are attached.
I will also hire a B.S.- or M.S.-level Senior Technician/Lab Manager as part of this project.
Government Job & Internship Fair, October 26th, 2-5pm, MGH Commons
Hello Huskies,
Are you interested in gaining a full-time, part-time, or an internship opportunity with a government agency? Then you will definitely want to attend the UW Seattle campus Government Job & Internship Fair sponsored by the Career and Internship Center with support from the Evans School of Public Policy and Governance Career Development Office.
Government Job & Internship Fair
Thursday, October 26th, 2-5pm
Mary Gates Hall Commons – Seattle campus
Open to all students and alumni from all 3 campuses
Click HERE for more details about the fair or download The Fairs App (available to download for FREE to your iphone/ipad from the Apple App store or from Google Play store for Android phones).
Jobs: research ecologist
NMFS is advertising for a research Ecologist in Newport Oregon
https://www.usajobs.gov/GetJob/ViewDetails/481898500 (MAP)
https://www.usajobs.gov/GetJob/ViewDetails/481898800 (DE)
Jobs: NMFS jobs for fishery scientists
Here are two jobs that might be of interest to recent fisheries grads, if you can send them in to the SAFS jobs page as well as any people you know who might be interested, that would be great. One is for a person to work at a remote NMFS field station in SE Alaska, namely Little Port Walter. The job title is Field Research Leader/Fish Culturist, and here's a photo of the site.
Job opportunity: Biological Science Technician
The following position is being offered at the Western Fisheries Research Center-Seattle, WA.
As a Biological Science Technician (Microbiology) in the Fish Health Section of the Western Fisheries Research Center, some of your specific duties will include:
Designs and completes laboratory experiments including the expression of recombinant proteins and characterizing immunological tools for freshwater fish.
Test fish immune responses by quantitative RTPCR and flow cytometric analyses.
Job: Fish habitat monitoring technician, Confederated Tribes of Warm Springs
The Confederated Tribes of Warm Springs is seeking a Fisheries Technician to help monitor fish habitat and restoration projects on two Tribal conservation areas in Eastern Oregon near John Day. This is a 9-month limited duration position perfect for recent grads or those interested in gaining experience in stream restoration, monitoring, and aquatic sciences. For details and to apply, please go to
Position is listed as "Fish Tech II Monitoring— Prairie City."
Field technician position, freshwater ecology
Field Technicians in Freshwater Fish Ecology – University of Washington (Apr – Aug 2017)
We are looking for a field technician to join the Freshwater Ecology and Conservation Laboratory (Dr. Julian Olden, University of Washington) to assist with a field project in Arizona and local lab and field work in Washington. The Arizona project is an investigation of food web ecology and interactions of native and non-native fishes in dryland streams of the Lower Colorado River basin.
Job: Seasonal Fisheries Monitoring Position
Job Opening – Fish Monitoring Research Assistant – Temporary, Wells Maine*____
The Wells National Estuarine Research Reserve in Maine is seeking qualified applicants for a full-time (40 hours per week) seasonal Research Assistant position. The position will last for ten weeks from March 20, 2017 to May 26, 2017. ____


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RollerBones Skeleton Tank Top
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RollerBones Skeleton Tank Top
Look as great as your skates with RollerBones Women's Ribbed style tank. Comes in Black or white and is long in the length.
*Limited sizes available - we may contact you if size in not longer available*
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We offer 3 shipping methods for those shipping within the U.S.
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Your order arrives within 6-10 business days.
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Your order arrives within 4-6 business days.
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Your order arrives within 2-4 business days.
We offer USPS Priority International shipping for those shipping internationally.
For more detailed shipping information please click here.
We offer a 365-day exchange policy on all of our products as long as they are in new and unused condition in the original packaging. You send the item back to us and we send you the exchange. We ship all exchanges back to you for free.
We offer a 30-day return policy on all of our products as long as they are in new and unused condition in the original packaging. You send the item back to us and we will refund your original payment method less shipping costs.
For more detailed return and exchange information please click here.


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Meerkat School - Creation Moments
Exodus 4:15b: "... and I will be with thy mouth, and with his mouth, and will teach you what ye shall do."
Behavioral researchers define teaching very specifically. First, of course, a teacher must have pupils. Then the teacher must be less efficient in doing whatever he is doing than he normally would be if he were alone, as a means of showing the pupils how to do the task. And finally, the pupils must learn the task more quickly than they would on their own.
By that definition, humans, of course, are teachers. Among animals, only a species of ant meets this definition of teaching. But now researchers from the University of Cambridge in England say that meerkats also qualify as teachers. They found that experienced hunters will take young, inexperienced pups with them when they hunt. They will let the youngsters watch them as they catch prey. Of course, when they catch some small prey, the youngsters will vocally beg for a handout. However, only 35 percent of those handouts are served to the youngsters dead. The rest of the time they have to learn how to subdue the caught prey themselves. On the other hand, older, more experienced pups received already-killed handouts only 10 percent of the time. Further tests involving live and dead prey show that those given live prey could learn to subdue it in only three days.
Despite the researchers' presupposition that teaching evolved, God is still the One that teaches the teachers.
3-3 Creation Moments
Meerkat School - Creation Moments
12/14/2010 08:45:59 am
Diligence can fill the dull is a good model, one pains one abilities.
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Pico de Gallo
- 5 plum tomatoes, diced
- 1 12-oz can of pickled jalapenos, diced (seed them if you don't want it too spicy)
- 1 to 1.5 cups fresh cilantro, chopped
- 1/2 of a large red onion, diced fine
- 1 to 2 avocados
- juice of 4 limes
Oh, yum. You just can't go wrong with adding avocado to pico de gallo, you know?
Holy yum that looks awesome! I love avocado in everything.
YUM!! This looks quite amazing! I like any kind of dip. Any excuse to chow down on tortilla chips, I'm there.
Looks great! I am always in need of a salsa recipe!
Healthy Eating


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Availability: In stock ships within 24-48 hrsStock Level: LowPlatforms: 3DSPublisher: NintendoDevelopers: Tecmo KoeiGenre: Action AdventureESRB: T - TeenUPC: 045496904531Region Free: NoMenus & Interface : EnglishProduct was added to our catalog on Monday 26 June, 2017.
Clash with legions of soldiers and fierce monsters as Marth, Xander, Corrin, and other Fire Emblem™ warriors by unleashing over-the-top-powerful Dynasty Warriors-style moves. Take control of characters with distinct attacks, issue strategic commands, pair up warriors for stunning moves, and more in an epic tactical action game from the Hyrule Warriors™ team.
Price, release dates, and shipping rates are subject to change.
Use PREORDER NOW PAY LATER checkout option and you don't pay until it ships. Not available if using paypal as payment method.


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The most rare yet most serious risk of
vaginal birth after cesarean (VBAC) is that the scar
on the uterus may break open (rupture) during labor. Women who have a low transverse cesarean
scar have a lower risk of rupturing than women who have a vertical incision scar.
About 5 to 9 out of 1,000 women (0.5% to 0.9%) with a low transverse scar
have a uterine rupture during a trial of labor.footnote 1
A woman's risk of uterine rupture increases with:
It is likely that the women who have a rupture have other
risk factors, which are things that make them more likely to have this complication.
Having had a vaginal delivery during another pregnancy lowers the risk of
uterine rupture during VBAC. Women who have delivered vaginally and later had a
cesarean delivery have about one-fourth the risk of women who have had a
cesarean delivery but no vaginal delivery.footnote 1
In the rare event that a uterine scar ruptures, it can be dangerous to
both the mother and her infant.
Depending on severity, a rupture can:
CitationsAmerican College of Obstetricians and Gynecologists (2010). Vaginal birth after previous cesarean delivery. ACOG Practice Bulletin No. 115. Obstetrics and Gynecology, 116(2): 450-463.
ByHealthwise StaffPrimary Medical ReviewerSarah Marshall, MD - Family MedicineSpecialist Medical ReviewerFemi Olatunbosun, MB, FRCSC - Obstetrics and Gynecology
Current as ofMarch 16, 2017
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Medical Review:
Sarah Marshall, MD - Family Medicine & Femi Olatunbosun, MB, FRCSC - Obstetrics and Gynecology
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Last modified on: 8 September 2017


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Wil Wheaton Discusses TV, Cord-Cutting, Piracy... And Trying Desperately To Make Sure Fans Can Watch His Show
from the still-being-awesome deptLook, we already know that Wil Wheaton is awesome (and I don't just say that because he's admitted to being a big Techdirt fan). He has consistently been awesome to fans, building up true connections with those fans by being more open, human and awesome, as can be seen in just about every story we've had about him. As you hopefully already know, Wheaton has a new TV show, the Wil Wheaton Project on Syfy. Ever since he announced the program, he made it clear that while it was out of his control, he would do his damnedest to make sure the show was available online.
The show is now two weeks in, and Wheaton has put up a fascinating blog post about "ratings, cord-cutters, and torrents" in which he notes that the ratings of the second episode were down a bit, and he's trying not to let it get him down. However, he then realizes that the first episode was available (in an authorized fashion) online, while the second episode is not. So he checks out the Pirate Bay, and sees much greater interest in the second episode. Because duh.
Now, here's something interesting that I'm probably going to get yelled at by the network goons for sharing, but it's important and relevant. A lot of people have told me that I haven't been able to watch our second episode online. I understand that if they try to watch it at Syfy.com, and they don't have a cable or satellite provider, they can't see it. I understand that it isn't even on Hulu like our first episode was, and the show isn't on Hulu+ at all.Rather than do what many less awesome folks might do (which is freak out or even scold people about it), he pulled a Louis CK, and basically just addressed people honestly.
With that in mind, look at this, from about an hour ago, from The Pirate Bay:
Last week, our first episode had a total of about 800 seeders and about half as many leechers. Math is hard, but I'm going to estimate over 2300 seeders and almost as many leechers, for our second episode alone. That's pretty huge growth and interest from people who probably want to watch our show, but can't, because they're cord cutters, or they're in a country that doesn't carry the show. Yes, I know there are people who want everything for free and won't pay for anything, but I don't count them as "lost" viewers, because they were never going to be scored by advertisers or the network, anyway.
Our show costs a lot of money to make. It's possible to make our show because Syfy licenses it from us, and then sells advertising on the show to cover their investment. If everything goes according to plan, it's profitable. If it's profitable, we get to keep making more episodes. The best way to help us be profitable, then, is to watch the show on Syfy when it airs during the week. I don't fully understand the realities and nuances of licensing and all that, but I do know that the world is rapidly changing, and a lot of people don't want to watch TV live. I know that lots of people don't want cable because they can't afford it, or because they hate cable companies. I know that a lot of those people would gladly pay for Amazon on demand, an iTunes subscription, whatever Google Play does, or watch some ads on Hulu or Hulu+. I'm doing everything I can to let the people who make those deals know this, but I'm a very small voice in a very loud room. If you want to help make that voice louder, you can write a polite email to Syfy and let them know that you want to watch the show in a way that supports us.And, as we've seen time and time again, people want to support the artists they love and the artists that respect them back. This is Wheaton being perfectly respectful, and totally open about the situation. Hopefully the folks at Syfy get that -- and figure out a way to get the show online in an authorized and convenient manner soon.
Before I go, I just want to reiterate that I want you to watch our show, and I want you to like our show so much that you keep watching it. I'm trying my best to make it easy for you to watch our show in a way that helps us pay for it, so we can keep making more of it. I know for some of you it's easier to just fire up a torrent client and go to down, and I'm sympathetic to that. But I'll ask all of you, please, if you can watch the show in a way that counts for our network and our advertisers, please do.
Filed Under: access, cord cutting, file sharing, piracy, the wil wheaton project, tv, wil wheaton
Companies: syfy


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SAT and ACT Test Prep: An Interview with Diane Kummer
January 6–10, 2014 | Vol. 118, Week 5
This week's guest shares SAT and ACT test prep advice with Home School Heartbeat's host Mike Smith.
"On average I recommend a student begin preparing for the college entrance tests about six months prior to actually taking the test."—Diane Kummer
Taking the SAT and ACT is a big and often stressful part of getting ready for college. Well, this week on Home School Heartbeat , host Mike Smith and one of HSLDA's high school consultants, Diane Kummer, share how your student can be confident and ready for these tests.
Mike Smith: Our guest this week is Diane Kummer, one of HSLDA's high school learning consultants. Diane, welcome back to Home School Heartbeat !
Diane Kummer: Well, thank you so much, Mike, nice to be here!
Mike: Well, Diane, because SAT and ACT test scores are such significant factors in college applications, parents and their high schoolers want to do the very best they can on the tests. How early do you think a student should actually begin preparing for the SAT and ACT and how intensely should they study?
Diane: Well, Mike, every teen is different, and each teen's study plan will vary. However, on average I recommend a student begin preparing for the college entrance tests about six months prior to actually taking the test. This length of time provides teens with ample opportunity to work on practice problems, and also learn test-taking strategies. A motivated teen can easily spend 15 to 20 minutes a day working through practice problems in order to be comfortable with the format of the test, and to be familiar with instructions relating to different sections of the test. Parents will also want to give their teens practice in learning how to pace themselves so that a majority of the problems can be completed within an allotted time frame.
Mike: That's very helpful. Thank you, Diane. Your insights this week will be very valuable for many homeschoolers. And until next time, I'm Mike Smith.
Mike Smith: One of HSLDA's high school consultants, Diane Kummer, is with me again today to talk about ACT and SAT tests. Now, Diane, what strategies can a high schooler use while preparing for these tests?
Diane Kummer: Well, I'd like to suggest a couple strategies, Mike. Every day on the CollegeBoard website , teens will find a practice problem to work on, and then they can check to see if they answered that question correctly. If your teen answers the problem incorrectly, he can access a step-by-step explanation of how to arrive at the right answer. The website notes how many teens respond to the question of the day, and how many students answered the problem correctly. This information gives you an idea of each question's difficulty. Now in addition, I suggest purchasing a test prep resource. HSLDA's high school section of the website lists a number of helpful items from which to choose. That's important for a teen to take time to understand why he misses any practice problem. He can then learn from his mistakes and be better prepared when he next encounters a similar type of problem. Some parents may want to sign their teens up for test prep classes or even hire a tutor, but most parents simply opt to purchase a test prep resource and then have their teen study independently.
Mike: Again, Diane, very helpful advice. And next time we'll talk about some testing challenges that homeschoolers may face. And until then, I'm Mike Smith.
Mike Smith: Diane, what are some unique SAT and ACT test challenges that a homeschooler might face?
Diane Kummer: Most parents give their teens unlimited time when taking tests in a homeschool setting. So teens are not accustomed to taking timed tests. Parents may want to use free full-length practice tests found on the CollegeBoard and ACT websites to give their teens practice taking the test under timed conditions. Also, most teens haven't had much practice in writing an essay under timed conditions. The writing process involves brainstorming, organizing ideas, and finally editing the piece. And this process usually occurs over several days or longer. Most of your teen's writing should follow that process. However, when preparing teens for the SAT or ACT, give them practice writing an essay within a certain time frame. Another unique challenge homeschoolers face is adjusting to a new testing environment. That's why I recommend that teens take the SAT or ACT at least twice. Scores almost always rise the second time around. Parents can also find test tips on the ACT and CollegeBoard websites.
Mike: Diane, again, very helpful information, especially to homeschoolers on how we can get ready to take these tests. And until next time, I'm Mike Smith.
Mike Smith: Test-taking can be nerve-wracking for anyone. Diane, do you have any tips that a student can keep in mind while taking the SAT or the ACT?
Diane Kummer: I'd like to recommend a couple of strategies, Mike. Students should be familiar with the format of the test. They should know how many sections are on the test, and be familiar with the directions specified in each section. All of this information is available on the CollegeBoard and ACT websites. Let your teens know it's not wise to spend an inordinate amount of time on any one question. Remind them that if they are stuck on a particular question, it's okay to move on to another problem. On the ACT, a student is not penalized for wrong answers, so it's fine to use a process of elimination to try to arrive at the correct answer. On the SAT test, however, wrong answers to multiple choice questions result in a penalty of one-quarter of a point. So spend some time on the SAT and ACT websites to understand the scoring process of each test. Now when students take the practice test at home, use the bubble answer form. Remind your teens, if they choose to skip a question, they need to be extra careful to skip down that answer sheet when answering the next question.
Mike: Diane, I think these are some great insights to keep in mind as homeschoolers get ready to take these tests. And until next time, I'm Mike Smith.
Mike Smith: Diane, are there any resources you can recommend to help homeschoolers prepare for the SAT and ACT tests?
Diane Kummer: Yes, Mike, there are many resources available to homeschool students to prepare for either the SAT or ACT. The CollegeBoard says the best way to prepare for the SAT is to do a lot of reading and writing and take challenging high school courses. Parents should communicate that to their teens. Completing test practice problems is also very helpful, but teens shouldn't minimize the fact that studying and doing well in all of their high school courses will result in better SAT and ACT test scores. HSLDA lists a number of good test prep resources on our website , including the ACT or SAT PowerPrep. Offered by a company called eKnowledge, this program retails for over $200 but is available on HSLDA's website for approximately $18 for a one-year renewable license. Kaplan , Princeton Review , and Barron's are some of the most popular test prep publishers.
Mike: Diane, I know these resources, as well as your other helpful insights this week, will be very much appreciated by our listeners. And thank you so much for joining us again!
Diane: You're welcome, Mike!
Mike: And until next time, I'm Mike Smith.
Diane Kummer
Diane and her husband Tom homeschooled their two children from kindergarten through 12th grade using a variety of teaching options. The Kummers' daughter completed her master's degree in government and their son earned a bachelor of arts degree in communications/public relations. After her children graduated from high school, Diane helped to develop HSLDA's Homeschooling Thru High School program and website. As an HSLDA High School Consultant, Diane regularly speaks throughout the country at homeschool conferences and one-day high school symposiums where she shares from her experiences and her imperfect (but real) homeschooling days! Diane enjoys writing articles (such as regular columns for the Homeschool Enrichment magazine), brochures on high school topics, and a monthly high school newsletter filled with helpful tips. She reviews new resources and provides personal consultation to HSLDA members by giving advice on high school planning, suggesting curriculum options, lending a listening ear, and reassuring parents they are on the right track as they head into the high school years. "The joy and grace of the Lord are available—and He has provided many avenues of care and help along the way," she says. During her homeschooling years, Diane coordinated events, activities, and support meetings for her church's 190-plus homeschooling families while developing a program that provided evaluation of credits, diplomas, and transcripts for high school families. Along with songwriters, singers, and actresses from her church, Diane was involved in two videos created by the FunnyMoms to encourage and uplift homeschooling mothers. Her love for math is evident as she continues to teach high school-level math classes for homeschooled students.
Quick ContactEmail: email@example.com
Homeschool Heartbeat has been retired and replaced by a new HSLDA podcast, Homeschool Talks. You're welcome to continue browsing the Homeschool Heartbeat archives, but if you want to stay up-to-date on the latest content, head over to our new podcast page. Happy podcasting!


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Mundi Interactive is a multi-platform game development company, founded in 2013 by an industry veteran with over 15 years of professional AAA game programming experience. The company's focus is on creating unique and engaging experiences on a wide variety of platforms... from mobile, to desktop, to consoles.
This job was posted over 30 days ago. This means the position is now most likely filled & no longer available.
Artists located Anywhere.
Posted by Mundiinteractive.com on
Mundi Interactive is looking for a very talented artist to help ship their first title and develop the company brand. A 'generalist' (talents in many areas) is preferred, although someone with raw classical abilities is also applicable. Initial work will be 2D concept, production, UI, and animation work for an iOS & Android phone title which is already in development. The total work remaining on this project is about 1-3 months, depending on the amount of time dedicated per week (part-time is acceptable, although more would be fantastic).
If the work relationship develops well, the future holds many possibilities. You could become the lead artist for a small team, a dedicated concept artist to set the style for all future projects, or just concentrate on a smaller more focused dedication such as animation. It depends on your skills and desires.
Future titles will also include 3D art and animation... so existing experience in those areas would certainly be a big bonus!
----- Learn from experience -----
The founder of Mundi has over 15 years of professional game development experience on AAA projects, and is open to the idea of introducing new people with raw talent to the world of game development. Previous experience is *not* a requirement if the candidate can demonstrate a deep artistic ability, interest in learning, and a passion for games... although previous game development experience is certainly preferred.
----- Get in on the ground floor -----
Mundi is currently working on their first production title for iOS and Android phones. This is an opportunity to get in at the early stages of a company, and help turn it into a powerful force of gaming goodness! Have the freedom to experiment, share your ideas, and help design your dream products.
----- Work from anywhere in the world -----
At Mundi, we believe in a global economy... and that the world is your playground! If you're a capable individual with the drive to work remotely, that should be your prerogative. Keep in touch through email, chat, or video... and update your work through shared cloud storage. Work from your home office, the cafe down the street, or on the beach sipping a piña colada! Access to a stable broadband internet connection is required, along with a microphone and/or camera (for occasional conferencing).
----- Compensation -----
Mundi Interactive is an independent game company, not backed by a publisher or fat wallet. All compensation at this early stage is completely royalty-based. You will earn a direct percentage of the profits for each title you work on. We regret to say that a salary in not currently part of our business model... which is why we need someone with the time and passion to do quality work, knowing that better quality will lead to better reputation, and better reputation leads to better sales.
Inquire at firstname.lastname@example.com


text: Main Content Act 261 of 1957 friendly link Printer Friendly bills affecting index and updates Search within this Statute for MICHIGAN LEGISLATIVE RETIREMENT SYSTEM ACTAct 261 of 1957AN ACT for the creation, maintenance, and administration of a legislative members' and presiding officers' retirement system within the legislature; to provide retirement allowances to the participants of the retirement system, and survivors' allowances and other benefits to their beneficiaries upon death; to exempt those allowances and benefits from certain taxes and legal processes; to establish certain funds in connection with the retirement system; to authorize and make appropriations for the retirement system; to prescribe the powers and duties of certain state departments, agencies, officials, and employees; and to prescribe penalties and provide remedies. History: 1957, Act 261, Eff. Sept. 27, 1957 ;-- Am. 1960, Act 113, Eff. Aug. 17, 1960 ;-- Am. 1974, Act 215, Eff. Dec. 31, 1974 ;-- Am. 1996, Act 486, Eff. Mar. 31, 1997 ;-- Am. 2002, Act 97, Imd. Eff. Mar. 27, 2002 © 2017 Legislative Council, State of MichiganThe People of the State of Michigan enact: DocumentTypeDescription Section 38.1001SectionRetirement system; creation. Section 38.1002SectionMichigan legislative retirement system; name. Section 38.1003SectionConstruction of terms. Section 38.1004Section"Retirement system" defined. Section 38.1005SectionBoard; definition. Section 38.1006Section"Member" defined. Section 38.1007SectionRepealed. 1981, Act 123, Imd. Eff. July 23, 1981. Section 38.1007aSection"Direct rollover" and "distributee" defined. Section 38.1008SectionRepealed. 1981, Act 123, Imd. Eff. July 23, 1981. Section 38.1008aSectionDefinitions. Section 38.1009Section"Salary" defined. Section 38.1010SectionRepealed. 1981, Act 123, Imd. Eff. July 23, 1981. Section 38.1011Section"Service" defined; election to receive military service credit; effect of membership in retirement system. Section 38.1012Section"Retirement allowance" defined. Section 38.1013Section"Retirant" defined. Section 38.1013aSection"Survivor,""eligible child," and "surviving spouse" defined. Section 38.1014Section"Refund beneficiary" defined. Section 38.1015SectionActuarial tables; definition. Section 38.1016SectionPrescribed rate of interest; definition. Section 38.1017Section"Fiscal year" defined. Section 38.1017aSection"Deferred vested member" defined. Section 38.1017bSection"Leadership position" defined. Section 38.1017cSection"Legislator" defined. Section 38.1017dSection"Tier 1" and "Tier 2" defined. Section 38.1018SectionLegislator or lieutenant governor; membership in retirement system; notice of election not to participate; refund of contributions; effect of notice; rescission of notice; contributions and interest; eligibility on or after March 31, 1997. Section 38.1019SectionRepealed. 1981, Act 123, Imd. Eff. July 23, 1981. Section 38.1020SectionMembers' retirement fund; creation; purpose; computing retirement reserves for retirement allowances; financing; state's appropriations for current service, accrued service, and retirement allowances; allocation of employer contributions. Section 38.1021SectionMembers' savings fund; creation; purpose; contributions; rate; additional contributions; payroll deductions; transfer of contributions upon retirement or death. Section 38.1021aSectionMember contributions picked up by state. Section 38.1022SectionSurvivors' retirement fund; creation; purpose; contributions; rate; payroll deductions; computing retirement reserves for retirement allowances; financing; state's appropriations for survivors' retirement allowances. Section 38.1022aSectionIncome fund; creation; purpose; interest, dividends, and other income; expenses. Section 38.1022bSectionProrating and allocating annual appropriations to retirement system. Section 38.1022cSectionHealth insurance fund; creation; disposition; disbursement; contributions; payroll deductions; nonrefundable. Section 38.1023SectionRequirements for entitlement to retirement allowance; right to allowance; amount; recalculation of retirement allowance; election to defer receipt of retirement allowance; computation of retirement allowance; longevity allowance. Section 38.1023aSectionRepealed. 1974, Act 215, Eff. Dec. 31, 1974. Section 38.1023bSectionRetirant or deferred vested member again becoming legislator or lieutenant governor; election to again become member; notice; conditions; nonpayment of retirement allowance; declining to again become member; exception. Section 38.1023cSectionIncrease of retirement allowance. Section 38.1023dSectionDisabled member; retirement allowance; annual examination. Section 38.1023eSectionSupplemental payments for retirants or retirement allowance beneficiaries with retirement allowance effective date before January 1, 1979; future adjustments. Section 38.1024SectionSurvivor's retirement allowance; eligibility; duration, commencement, and rate; status of adopted child; payments to eligible child; effect of marriage or attainment of ineligible age; payment of survivor's retirement allowance as provided in written designation; division of survivor's retirement allowance among eligible survivors; receipt of entire survivor's retirement allowance by surviving spouse when eligible children become ineligible. Section 38.1024aSectionRemarriage of surviving spouse. Section 38.1025SectionRetirement system as trust; board as fiduciary; nonapplicability to Tier 2 retirement plan. Section 38.1026SectionRetirement system; board of trustees; membership; eligibility and terms; oath of office. Section 38.1027SectionFirst board of trustees; organizational meeting, election of officers. Section 38.1028SectionVacancy in trusteeship. Section 38.1029SectionTrustees; compensation and expenses. Section 38.1030SectionBoard of trustees; quorum, proxy. Section 38.1031SectionBoard of trustees; powers and duties. Section 38.1032SectionBoard of trustees; regular and special meetings; conducting business at public meeting; notice of meeting. Section 38.1033SectionBoard of trustees; authority as to retirement allowances, suspensions and refunds. Section 38.1034SectionBoard of trustees; certification of prescribed interest rate; adoption of actuarial tables. Section 38.1035SectionBoard of trustees; estimate of appropriation. Section 38.1036SectionRepealed. 1987, Act 58, Imd. Eff. June 23, 1987. Section 38.1036aSectionReinstatement of suspended contributions. Section 38.1037SectionRepealed. 1981, Act 123, Imd. Eff. July 23, 1981. Section 38.1038SectionBoard of trustees; offices; books and records; availability of certain writings to public. Section 38.1039SectionBoard of trustees; appointment of secretary and administrative personnel. Section 38.1040SectionBoard of trustees; record of proceedings; individual accounts; actuarial data. Section 38.1041SectionBoard of trustees; audit of accounts; annual statement. Section 38.1042SectionAcceptance of gift, grant, or bequest by board. Section 38.1043SectionIndividual statement. Section 38.1044SectionRules and bylaws. Section 38.1045SectionSecretary of board; powers and duties. Section 38.1046SectionActuary; technical advisor of board, powers and duties. Section 38.1047SectionState treasurer as ex officio treasurer of retirement system; duties. Section 38.1048SectionWarrants. Section 38.1049SectionPayroll voucher. Section 38.1050SectionInvestment and reinvestment of cash assets; nonapplicability to Tier 2. Section 38.1050aSectionGrants and insurance revolving fund; creation; purpose; expenditures; payments to fund by payroll deductions; purchase and payment of premiums on life insurance policies. Section 38.1050bSectionHospitalization, medical, dental, and vision coverage; purchase; payment of premiums; manner. Section 38.1051SectionInvestment of retirement system funds; ownership by system; registration; recording; nonapplicability to Tier 2. Section 38.1052SectionBoard of trustees and employees; interest in investments prohibited; violation of section, penalty. Section 38.1053SectionVested interest in refunds; payment of member contributions; discharge of claims. Section 38.1054SectionPayments as obligations of state; disposition of revenues. Section 38.1055SectionRefund of contributions with interest; request; forfeiture; service credit upon resumption of membership; designation of beneficiary; payment of contributions with interest. Section 38.1056SectionUndivided interest in assets of system. Section 38.1057SectionRetirement allowances, benefits, and credits not subject to taxation; subject to taxation beginning January 1, 2012; subject to public employee retirement benefit protection act. Section 38.1058SectionRetirement system records; falsification, penalty. Section 38.1058aSectionCorrection of error; adjustment of payment. Section 38.1059SectionPayment of benefits; commencement. Section 38.1059aSectionRetirement system as qualified pension plan; administrative requirements and benefit limitations; qualified military service. Section 38.1060SectionShort title. Section 38.1061SectionElection to terminate membership in Tier 1 and become qualified participant in Tier 2; election by deferred vested member or former nonvested member; election as irrevocable; rights and duties; method of election; signature of spouse; waiver; election subject to eligible domestic relations order; notice of disqualification for tax purposes. Section 38.1062SectionElection to terminate membership in retirement system under MCL 38.1061(1) and (2); transfer of lump sum amount; recomputation; calculation; basis; utilization of actuarial valuation report; notification of disqualification for tax purposes. Section 38.1063SectionCalculation of accrued cost savings; submission of total amount in executive budget to legislature; appropriation. Section 38.1064SectionMeanings of words and phrases; "accumulated balance" defined. Section 38.1065Section"Employer,""former qualified participant," and "health benefit dependent" defined. Section 38.1066Section"Qualified participant,""refund beneficiary," and "state treasurer" defined. Section 38.1067SectionAdministration and investment of Tier 2 by state treasurer; state treasurer as fiduciary and trustee; appointment of advisory board; determination of provisions and procedures; authority and responsibility of state treasurer to employ or contract with employees or for services. Section 38.1068SectionHearing. Section 38.1069SectionAccumulated employer and employee contributions and earnings; direction of investment; limitations inapplicable to Tier 2. Section 38.1070SectionTier 2; payment of administrative expenses. Section 38.1071SectionParticipation in other public sector retirement benefits plan. Section 38.1072SectionIndividual becoming legislator or lieutenant governor on or after March 31, 1997; notice of election. Section 38.1073SectionElection to terminate membership in Tier 1; crediting Tier 2 account; charging Tier 2 account for excess transfers. Section 38.1074SectionSection subject to vesting requirements; Tier 2 contributions by employer and qualified participant; limitations. Section 38.1075SectionTier 2; vesting requirements and schedule; health care coverage; vesting requirements. Section 38.1076SectionCrediting years of accrued service. Section 38.1077SectionRefund beneficiary; nomination. Section 38.1078SectionDistribution of accumulated balance. Section 38.1079SectionHealth insurance coverage; election; eligibility. Section 38.1080SectionDistributions; exemption from tax; subject to public employee retirement benefit protection act; right of setoff to recover overpayment and satisfy claims; correction of errors in records and actions.


text:
MICHAEL RUBINKAM,Associated Press
Penn State's president is methodically seeking input from trustees, alumni and other constituencies about the fate of the Joe Paterno statue outside the football stadium.
The monument has becoming a lightning rod since the release of an investigative report claiming the Hall of Fame football coach concealed child sex abuse allegations against Jerry Sandusky more than a decade ago.
A decision from President Rodney Erickson is expected next week.
The statue is nearly 7 feet tall and weighing more than 900 pounds. It was built in 2001 in honor of Paterno's record-setting 324th Division 1 coaching victory and his "contributions to the university."
(© Copyright 2012 The Associated Press. All Rights Reserved. This material may not be published, broadcast, rewritten or redistributed.)


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SAMJ: South African Medical Journal
On-line version ISSN 2078-5135
Print version ISSN 0256-9574
SAMJ, S. Afr. med. j. vol.99 n.8 Cape Town Aug. 2009
Pandemic influenza (H1N1) 2009 (swine flu)
Barry D Schoub*
Executive Director, National Institute for Communicable Diseases/National Health Laboratory Service, Johannesburg
The current outbreak of pandemic influenza (H1N1) 2009 demonstrates yet again how enigmatic, unpredictable and challenging the influenza virus is. First isolated in 1933 by Laidlaw, Andrewes and Smith1 and one of the first human viruses to be isolated, it has been intensively studied in the minutest of details over many decades. Yet in 2009 this remarkable virus still baffles virologists and perplexes epidemiologists with its unpredictability and its penchant for upsetting prevailing dogmas.2
For almost a decade, the global community had been anticipating that the avian influenza A (H5N1) virus would be responsible for the next pandemic, which should be imminent if the 15 - 50-year cycle of pandemics were to hold. This would also fit in with influenza A (H5N1) being a new subtype of virus to humans, as was the case with previous pandemics H1N1 in 1918, H2N2 in 1957 and H3N2 in 1968. Today, 40 years after the last pandemic, it is the novel swine influenza virus that has launched the current pandemic even though it is not a new subtype H1N1 subtype has circulated in humans since 1977. It is, however, certainly a virus novel to humans, antigenically and biologically quite distinct from human H1N1. Where has this virus come from, and what does it hold for the world and for South Africa in particular?
Classic swine influenza virus of the H1N1 subtype was identified as far back as 1931 as a cause of respiratory disease in pigs.1 The virus is endemic in pig herds in North and South America, parts of Europe, East Asia and Africa (Kenya). Human infections with this virus have been an occupational risk resulting in sporadic cases of an influenza-like illness but with little or no human-to-human transmission. In 1976, however, an outbreak of swine flu in a military camp (Fort Dix, New Jersey) was responsible for 230 cases and severe illness in some 13 soldiers with 1 death.3 Here there was clear human-to-human transmission, but the infection mysteriously died out. More recently a derivative of the classic swine influenza virus was detected. Pigs are susceptible and are frequently infected by influenza viruses from birds and humans. It is therefore not too surprising that a novel swine influenza virus arose as a result of the exchange of genetic material, referred to as reassortment, from influenza viruses from swine, avian and human sources.4 This triple reassortant swine influenza A (H1N1) virus was first detected in human patients in December 2005 in the USA and, until the present novel influenza A (H1N1) outbreak in April 2009, 11 cases of infection had been reported, in 10 of which there had been contact with pigs. While the clinical presentation resembles human influenza illness in many respects, some important differences have been described. The disease was mainly found in children and young adults (median age 10 years), the incubation period was somewhat longer than human influenza (median 3.5 days), and unusual clinical signs were described in about a quarter of the patients, who presented with gastro-intestinal symptoms of vomiting and diarrhoea.
The current pandemic influenza (H1N1) 2009 virus arose from a subsequent reassortment event from the triple reassortant swine influenza A (H1N1) virus.5 The latter virus contains 5 genes from the classic swine virus (haemagglutinin HA, nucleoprotein NP, neuraminidase NA, matrix M, and non-structural NS), 2 genes from avian influenza virus (polymerase PB2 and PA) and a single gene from human influenza virus (polymerase PB1). In the case of pandemic influenza (H1N1) virus, the NA and M swine genes, which were of North American origin, were replaced by genes of Eurasian origin. The effect has been to create a novel reassortant virus able to transmit efficiently from human to human and spreading within a matter of 6 weeks throughout the world. Early in June the WHO declared a global pandemic. The virus is now well established in the human population the 100 000 mark having been passed in mid-July, although the true tally is greatly in excess of this. Fortunately the disease has been relatively mild in the majority of cases no more serious than the regular annual seasonal influenza. What is different is the greater involvement of younger individuals (median of 10 - 20 years of age and relative sparing of older persons), a pattern quite unlike seasonal influenza and more akin to past pandemics. Risk factors for severe disease include those conventionally described for seasonal influenza (with the exception of the elderly) but now also including obesity and pregnancy.
Well over 100 laboratory-confirmed cases have been detected in South Africa as at mid-July and therefore, as has been internationally recommended, routine testing of all suspect cases as well as daily number counting has been stopped as this would add very little value in managing the outbreak, which has undoubtedly spread well beyond the numbers confirmed through laboratory testing. The winter season could well promote significant spread of the virus, as it does for seasonal influenza, further aggravated by the crowded and inadequately ventilated living conditions of a large proportion of our population. Underlying immunosuppressive diseases such as HIV and TB are clearly also aggravating factors again focusing on the young adult population. The effect of immunosuppression on viral excretion and the epidemiological consequences will also need to be investigated. Influenza is an infection of very high transmissibility and very little can be done to prevent the virus spreading through a non-immune population. It is hoped that an effective vaccine will become available for widespread use by the end of the year. For the individual, personal hygiene practices such as cough and sneeze etiquette, frequent hand washing and social distancing will reduce the chances of transmission.
Given the notorious unpredictability of influenza virus, the long-term future of the pandemic cannot be forecast.2 Unlike previous pandemics, pandemic influenza (H1N1) 2009, although not a new subtype of influenza virus, does represent a virus that is new to the human population both antigenically and biologically. The extent of cross-protection from prior exposure to human H1N1 influenza, either from past natural infection or from vaccination, still needs to be defined although the relative sparing of older individuals probably does represent some degree of cross-protection.
At present, oseltamivir remains the drug of choice for both treatment and post-exposure prophylaxis in high-risk persons, although the clinical efficacy for pandemic influenza (H1N1) has not yet been adequately established.5 The virus remains sensitive to both oseltamivir and zanamivir; however, the explosion of resistance to oseltamivir by H1N1 human influenza virus over the past 2 years has taken virologists aback in South Africa all 2008 H1N1 isolates tested highly resistant to the drug.6
1. Andrewes CH, Laidlaw PP, Smith W. The susceptibility of mice to the viruses of human and swine influenza. Lancet 1934; ii: 859-862. [ Links ]
2. Dowdle WR. Influenza pandemic periodicity, virus recycling, and the art of risk assessment. Emerg Infect Dis 2006; 12(1): 34-39. [ Links ]
3. Gaydos JC, Top FH Jr, Hodder RA, Russell PK. Swine influenza an outbreak, Fort Dix, New Jersey, 1976. Emerg Infect Dis 2006; 12(1): 23-28. [ Links ]
4. Shinde V, Bridges CB, Uyeki TM, et al. Triple-reassortant swine influenza A (H1) in humans in the United States, 2005-2009. N Engl J Med 2009; 361: 1-10. [ Links ]
5. Novel Swine-Origin Influenza A (H1N1) Virus Investigation Team. Emergence of a novel swine-origin influenza A (H1N1) virus in humans. N Engl J Med 2009 361: 1-10. [ Links ]
6. Besselaar TG, Naidoo D, Buys A, et al. Widespread oseltamivir resistance in influenza A viruses (H1N1), South Africa. Emerg Infect Dis 2008; 14(11): 1809-1810. [ Links ]
* Corresponding author: B D Schoub (email@example.com)


text:
PHOTOS: Rod McCullom
The 2011 Esteem Awards were held in Chicago over Black Pride Weekend. The event was the fifth annual celebration sponsored by PrideIndex.com.
This year's honorees included Emil Wilbekin, playwright Tarrell Alvin McCraney, Chicago's Howard Brown Health Center CEO Jamal Edwards, HIV/AIDS educator and prevention leader Curtis Lipscomb, author and photographer Michael-Christopher, filmmaker Mary Morten, transgender activists Monica Roberts and Joy Morris, Chicago Sun-Times columnist Mary Mitchell and many others. Rod 2.0 was honored in 2008.
"I created the Esteem Awards as my own special way to honor individuals and organizations in the African American and LGBT community," Esteem Awards founder Philip Esteem tells R20.
It was a beautiful ceremony. Such a pleasure to spend time with so many inspiring people. The ceremony includes performances by poet Yolo Akili and Love the Poet.
Some images from the event are HERE.


text:
Exhibition examines Japanese views of other cultures
"Japanese Views of East and West: Imprinting the Other in Meiji Eyes," an exhibition of color woodblock prints focusing on the country's perceptions of other cultures, will be on view at the University Art Museum through Jan. 7.
The selection of works in the exhibition focuses on the sharp transition in Japanese political, social and philosophical thought from the 1860s to the beginning of the 20th century -- ranging from a kabuki play scene set in the North American "Wild West" to a panoramic view of an offshore battle with Russia.
The exhibition opens with images produced in the final days of the era of military rule under the Tokugawa shogunate. As the unequal nature of trade agreements signed with Western nations in the 1850s drew the ire of many Japanese, a new category of prints that aimed both to demystify the customs of the foreigners and provide intriguing foreign images flourished briefly in the early 1860s.
When imperial power was restored in the Meiji period (1868-1912), Japanese interaction with other cultures intensified, and a series of images in the exhibition documents the ways in which print artists reflected the dramatic changes in Japanese perceptions of foreign cultures. Two prints by Toyohara Chikanobu address different aspects of this shift. One, titled "Nobility Taking in the Cool Night Air," shows the imperial family experimenting with Western dress as their "costume of state." Another print depicts a traditional performance at an annual shrine festival, in which Japanese commoners masquerade as a delegation from Korea before the shogunate -- providing commentary on the power of costume to express cultural mores and political leanings.
The exhibition also includes a selection of prints issued around 1890 by Japan's Ministry of Education as part of its strategy to Westernize Japanese society. Among them is a group of prints, titled "Biographies of Great Persons of the West," which provide a short text outlining the self-reliance and diligence of an inventor or businessman from the United States, France or Britain, as well as a scene depicting a pivotal moment in the life of the subject.
The ominous aspect of Japan's foreign relations during the Meiji period is explored in depictions of the Sino-Japanese war by Kobayashi Toshimitsu and of the Russo-Japanese war by Ogata Gekko and his student Okura Koto. Koto's representation of the 1904 battle of Port Arthur is at once modern in its use of Western perspective and thoroughly traditional in its incorporation of centuries-old battle scene motifs from Japanese handscrolls.
For more information on the "Japanese Views of East and West" and other exhibitions, visit the University Art Museum's Web site.


text:
Online course in Supporting and Leading Educational Change
Posted on: Monday 02 July 2012
SEDA will be running a 12 week online course designed to accredit and advance participants' work in supporting and leading
educational change in further or higher education.
Successful completion of the course confers eligibility for Fellowship of SEDA (FSEDA).
The course will be delivered over two 6 week blocks (October 29th to December 7th 2012, and January 7th to February 15th 2013).
Click here for further information, including a registration form.


text:
Some scientists in the world are trying to find a solution for world poverty and famine.
Others are assessing the problem of global warming.
Countless dedicated people are trying to find a cure for cancer.
While others spend 2 years of their lives swabbing belly buttons
to study naval biodiversity.
Today I found out that belly button fluff (or lint, whatever your preference)
harbours over 2000 different type of bacteria.
And about 1500 of them haven't been found anywhere else.
Can you imagine exactly what is in those jars that people have full of their collected naval lint?
I can never un-know that now.
I wont be playfully disgusted by Mr Boozle's belly button fluff anymore.
I will be truly repulsed.
At this point in time,
I am too scared to ask why it is always blue.


text:
27 Feb 2013
(HONG KONG) Dragonair welcomes the commitments in today's Budget, announced by Financial Secretary Mr John Tsang, to invest in infrastructure and human capital, and boost the city's economic stability and long-term competitiveness.
Dragonair Chief Executive Officer Patrick Yeung said, "To support the growth of the economy, and the tourism industry in particular, there's a real need to continue investing in the city's infrastructure. As a Hong Kong airline we have a particular interest in infrastructure developments relating to Hong Kong International Airport (HKIA). We look forward to participating in the environmental impact assessment and other planning processes for the three-runway system at HKIA, and also the construction of the Tuen Mun-Chek Lap Kok Link which will help to make our airport even better connected."
Mr Yeung said that the increase in capacity resulting from the airport expansion will require additional manpower to handle the extra traffic and maintain HKIA's reputation for efficiency. "The new HK$100 million training fund for maritime and aviation transport will be a big help in nurturing young talents to ensure the industry can sustain the projected growth," he said.
Dragonair continues to support the development of the Hong Kong aviation industry. The airline plans to recruit 100 cabin crew and 40 pilots in 2013 to cope with the increase in its operational needs.


text:
New Hanover County Government:
LAND AREA: 191.53 square miles
White: 81.6%
Black/African American: 14.2%
American Indian: 0.6%
Asian: 1.6%
Pacific Islander: 0.1%
Two or more races: 2.0%
Hispanic/Latino: 5.4% (of any race)
From State & County QuickFacts, US Census Bureau, 2015-2016.
Biographies for
New Hanover County
Wildlife profiles
Coastal Plain
Geographic Information
REGION: Coastal Plain
RIVER BASIN: Cape Fear
NEIGHBORING COUNTIES: Brunswick, Pender
See also: Azalea Festival; Cape Fear Museum; Fort Fisher; North Carolina, USS; Wilmington; Wilmington Race Riot.
New Hanover County, located in the Coastal Plain region of southeastern North Carolina, was formed in 1729 from Craven County and named in honor of England's King George I of the House of Hanover. Original inhabitants of the area included the Cape Fear, Waccamaw, and other Siouan Indians, followed by English, Welsh, Irish, French Huguenot, and Highland Scot settlers. Wilmington, the county seat, was originally called New Carthage; it was incorporated in 1739-40 and named for Spencer Compton, earl of Wilmington.
New Hanover County is located in a primarily maritime region, bordered by the Atlantic Ocean to the east and the Cape Fear River to the west. The county benefits from a thriving tourist industry based in some of North Carolina's most popular beach towns, including Carolina Beach, Wrightsville Beach, and Kure Beach. The Fort Fisher State Historic Site, an important Civil War fort, is situated at the southernmost tip of the county, near the mouth of the Cape Fear River. The North Carolina Aquarium at Fort Fisher is also located nearby.
Wilmington is the ninth-largest city in the state and has many important businesses and institutions. The Wilmington Race Riot (10 Nov. 1898), in which racial violence led to the overthrow of the city government, constituted a dark chapter in North Carolina history. The completion of I-40 to Wilmington in the early 1990s greatly boosted the local economy. Wilmington since the 1980s has hosted a film and television studio and for a time was considered the "Hollywood of the East." The city is the berthing place of the USS North Carolina Battleship Memorial. Other communities in New Hanover County include Castle Hayne and Seabreeze.
New Hanover County cultural institutions include the Cape Fear Museum, the Wilmington Children's Museum, Thalian Hall, the Wrightsville Beach Museum of History, and Cape Fear Shakespeare. Annual events held in the county include the popular North Carolina Azalea Festival, the Cape Fear Marlin Tournament in Wrightsville Beach, the Festival of Trees, Old Wilmington by Candlelight, and Countdown on Cape Fear.
New Hanover County agricultural products include nursery and horticultural plants, flowers, fruits, and vegetables. Manufactured products include optical fibers, nuclear fuel components, chemicals, molded plastic parts, nails, fabricated and stock steel, and computer software. In 2004 New Hanover County had an estimated population of 174,300.
Annotated history of New Hanover County's formation:
For an annotated history of the county's formation, with the laws affecting the county, boundary lines and changes, and other origin information, visit these references in The Formation of the North Carolina Counties (Corbitt, 2000), available online at North Carolina Digital Collections (note, there may be additional items of interest for the county not listed here):
County formation history: http://digital.ncdcr.gov/cdm/ref/collection/p16062coll9/id/289933
Index entry for the county: http://digital.ncdcr.gov/cdm/ref/collection/p16062coll9/id/290089
Lawrence Lee, A Brief History of New Hanover County, North Carolina (1971).
Beverly and Glenn Tetterton, North Carolina County Fact Book (2 vols., 1998).
Additional resources:
Corbitt, David Leroy. 2000. The formation of the North Carolina counties, 1663-1943. http://digital.ncdcr.gov/cdm/ref/collection/p16062coll9/id/290103 (accessed June 20, 2017).
New Hanover County Government: http://www.nhcgov.com/
Wilmington Chamber of Commerce: http://www.wilmingtonchamber.org/
DigitalNC, New Hanover County: http://digitalnc.org/counties/new-hanover-county
North Carolina Digital Collections (explore by place, time period, format): http://digital.ncdcr.gov/cdm/home/browse
Image credits:
Rudersdorf, Amy. 2010. "NC County Maps." Government & Heritage Library, State Library of North Carolina.
1 January 2006 | Mazzocchi, Jay
i love NEW HANOVER
i love NEW HANOVER
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text:
Wednesday, January 23, 2013
I've become a gym rat and I'm loving it. I sort of dread running but I get giddy the night before my hard leg days in the gym. And the bike. I love cycling right now. Maybe more than ever because it's done with little pressure. Years ago I tried to make a living with my legs but now I can appreciate the purity and joy of just riding.
My schedule as of late looks more like something out of Men's Health. Monday was 1:00 in the gym on legs and core. Then a 1:00 bike with 8 X 1:00 at 350-380 watts on 1:00 recovery at 100-150 watts. If you don't know anything about cycling wattage then those numbers are amazing and world class bad ass. If you're familiar with wattage then... I'm still building back and I was tired and I was sick I think. Tuesday was upper body in the gym, completely wrecked myself and I could barely get my shirt over my head afterward. Today was a 3 mile run with 8 X 30" max effort (steep) hill intervals followed by a 2:00 bike finishing with 5" max effort sprints hitting 1049 watts on the first one. You never hit your best watts on the last one.
Not exactly the schedule of an ultra endurance guy. I'm really wanting to regain strength and some body weight. Not just because my wife has a crush on Ryan Gosling, but for my health over the next 15 years. I ain't getting any younger and my kids are only getting stronger. I fully plan on giving them a run for their money when I'm 55.
34 comments:
- jameson said...
thanks for the update cheif!! those numbers on the bike are solid. outside or on computrainer?
- January 23, 2013
- Lucho said...
Thanks Jameson! Outside (Powertap)on a 2.5 mile climb that starts at ~8300ft and tops out at 9200ft altitude. They were a bitch! My stomach was cramping after #5 and I was dry heaving after #7. Pretty much maxed out. For just 1:00 those watts aren't that good IMO.
- January 23, 2013
- Dave said...
Glad you're doing well! Become a bit of gym rat myself, and am enjoying cycling (on the road) again just like you are. I got real stuck in with mountain biking over the last couple years and getting back to the road is a good change of pace.
What type of movements are you doing in the gym? Have you played with kettlebells at all? I think they'd be right down your alley in terms of what you've talked about in your weight workouts previously. They've helped me tremendously in terms of gaining back some muscle and strength without becoming body builder bulky. Very effective!
Rock on man and I def miss the regular updates!!!
All the best!
- January 23, 2013
- Lucho said...
Ya man, I'm a lurker on your blog so I know what you're doing too! I definitely lean more towards the old school with free weight work. I enjoy squats and deadlifts and bench press. Dips and pull-ups...etc. At home I use my TRX and Bulgarian Sandbag a ton though and that's a blast. I do a move similar to a medicine ball slam but I don't let go of the sandbag, instead I stop it before it hits the ground. It's a 30# bag so it fires every muscle from my feet to my forehead. Awesome.
One of my main goals is to put on weight so I think the old school lifts are good. Now I just need to figure out how to freakin eat enough calories! I'm not an eater.
Thanks for checking in!
- January 23, 2013
- Nenet Susa said...
Hi lucho, love listening to you on endurance planet all the way from Australia . Im a huge maff follower and on one of your podcasts you guys talked about weight lifting effecting maff training. I listened to this podcast where phil maffertone answers the question. It's a great podcast and I'm sure you'll enjoy it. How do I enquire about some coaching?
- January 24, 2013
- Dave said...
Glad to know I have at least ONE reader! Yeah man, deadlifts, squats, and bench are all I do when it comes to free weights (other than the kettle bells). I'm a HUGE fan of bodyweight exercises and have found they produce some of the best results in sheer strength. Check out a book (if you haven't already) called "Power to the People" by Pavel Tstoline (sp). Very interesting read and changed a lot of my attitude toward strength training.
- January 24, 2013
- Nenet Susa said...
Oops sorry but couldn't attach link but the website is trailrunnernation.com for the phil maffertone podcast
- January 25, 2013
- Lucho said...
Hey Nenet- Thank you for the good word.
I do disagree with Dr Maffetone at times. He's still what I base my notions of base off of though. I just tweak it at times.
And thanks for asking about coaching. I'm currently not taking athletes but am asking people to contact me again in ~April to see if I have any openings.
- January 25, 2013
- Greg Abrams said...
Hey Tim. Is cycling even remotely close in terms of aerobic gains compared to running? If I want to work my aerobic system, would I use 60-70 percent of max heart rate just like in running?
- January 25, 2013
- Lucho said...
Greg- It is similar, but the volume required to make it equal is not. So a 1 hour run at Z2 HR is 'worth' more than 1 hour in Z2 on the bike. You would need to go longer on the bike. And of course the muscular component is vastly different due to load bearing and the need for more muscle group recruitment in running.
Generally you do want to use the same HR's on the bike as the run, but it does depend on your goals. If you're a pure cyclist then yes for sure. If you're a runner using the bike as crosstraining then you might want drop the HR zones by ~10 beats to limit the impact on your run. If you're a triathlete then again, it depends on your strengths and weaknesses. Because the bike is non-load bearing then your PE will be higher at the same HR (as the run), but again because it is non-load bearing the increased effort is OK.
I would say to give using the same HR's a try and see how difficult the bike feels. If you can't hold 60-70% of max for an hour without struggling then you might want to drop ~5 or 10 beats to adjust until you gain the specific cycling muscle strength.
Does that make sense?
- January 25, 2013
- Greg Abrams said...
Yes it does. Thanks so much. Also, are you going to race anymore? I really want to see you race the Leadville 100!
- January 25, 2013
- Lucho said...
Rumor has it I'm getting wicked fit:) I'll be racing this year for sure. And when my Leadman record falls this year I'll be there in 2014 to take it back.
- January 25, 2013
- Stay Vertical said...
Yeah man, bide your time. It will all come back when the moment is right- like in a Cialis commercial. Picture Mike Morton sitting in some Afghan sewer for years waiting to let loose all that training built up over his lifetime...like a coiled spring. That's you running the Boulder Reservoir Circle Jerker this year.
Need to gain weight huh? You got plenty of biscuits and mustard out there in your shed? I'm sure you do. Remember to eat them 3-4 times a week, mhmm. I hear that no good Jesse Dixon is going after your record this year...
- January 26, 2013
- Lucho said...
Ha! He can go after the record as long as he stays away from my mom.
- January 26, 2013
My wife also has a crush on Ryan. She keeps looking for him out here in LA. Try some CrossFit workouts. As a weird one, you'll like the weirdness of them.
- January 29, 2013
- Lucho said...
Anon- My wife knits... Ryan also knits. I'm not going to knit. So I'm screwed. But ya, I dig the crossfit stuff.
- January 29, 2013
- Nicholas Wied said...
Lucho man awesome post. I took a ton of time 2+ months at the end of last ultra season to do all the crazy classes at the Y, just me and 30+ women, at least they didn't laugh too much. I have started to ramp up some training again, I am going more for a speed approach this time, instead of a MAF approach. (Expirement) I think I plateaued (SP?) a bit with MAF both physically & mentally. I can push 7" or sub pace around 150-155, so I think (dangerous) I'm gonna try to raise my LT a bit see if that will speed it up a bit. I have a quick ? for you though, when you ran Leadville you used a maltodextrin powder & water. Do you mind telling me which one? I am trying to simplify my already simple plan, normally I do water n gels, maybe a piece of fruit at an AS table, but thats it. I thought the powder mught be easier to manage not all those little packets getting lodged in my shorts. Enjoy you time in CA, and have a great day man!
- February 05, 2013
- Lucho said...
Thanks for the good word Nicholas.
No man, you're not risking anything by trying to raise your LT! In yesterday's podcast talked at length about this very thing. By focusing too long on MAF you effectively allow your LT to drop closer to your MAF. When this happens you now have a very limited "zone" separating your MAF and LT. And your LT speed will NEVER equal your MAF speed so you effectively have a ceiling that is limiting you. You must raise LT speed in order to increase your lower zone speeds.
I used Ultra-fuel from Twin Labs and Carboplex from Metagenics.
- February 07, 2013
- jump said...
Hi, I was writing to ask about ultrarunning coaching services, are you taking clients? What are your rates, etc?
Really enjoy the podcasts and thanks for your time,
Tim Jump
- February 14, 2013
- Lucho said...
Hey Jump- Love the name and I appreciate the good word!
Sorry man, but I'll be booked until at least August.
What are you training for?
- February 14, 2013
your wife has good taste. ryan gosling is da bomb. -donna
- February 19, 2013
- Chris said...
Was really great meeting the endurance planet coaching team at Endurance Live on Saturday night. To be in a room with all those great athletes was truly fantastic. Never would have thought I would be able to sit and chat with Julie Moss and Dave Scott about life and training.
I would also like to thank you for the time and great conversation. Wish I could have stayed longer for the after party and say goodnight to the group. But that 615 am flight was just to early... and the open bar, was just not a good mix.
- February 28, 2013
- Lucho said...
Chris- Awesome to meet you too! You guys were the highlight of the entire trip! And I completely understand heading out to get the drive done. Best of luck this season!
- February 28, 2013
- Maximus Runner said...
Hey Coach Luchoticus, enjoy the noncultish approach you have to info and programs. Hard to find non koolaiders who arent selling an IV for their religion of a program. I am making the move up to ultras. Have done one 50k and would like to do the iron horse 100 here in two years if possible. Do you have a waiting list for coaching and if so I would like to be put on it. If not got anyone you would recommend? I am a blend of crossfit endurance and long maf run/bike. Enjoy the podcasts and the fact you hated the LA scene... That was not you which is a good thing in my view. Last question. Are you going to be attending bens superhuman geek fest next week? Thanks for your time. Enjoy the wife and kids. @ultrachump
- March 01, 2013
- Lucho said...
Thank you for the good word. Unfortunately I'm not taking new athletes at the moment! But if you have 2 years then shoot me an e-mail around ~July and check back if you're still interested!
Thanks again!
jogdaddy at gmail
- March 02, 2013
- Darren Lusher said...
Love your work lucho. You are my biggest influence. I love your methods but your reasoning is so uncomplicated! Perfect. Just wondering where you learnt all this stuff. Self taught?
- March 04, 2013
- Darren Lusher said...
Lucho, re: the above post I meant to write:
I love your methods AS your reasoning is so uncomplicated. Sorry about that.
I have another question.
I am currently training for a 64km (40 mile) ultra in November. I can run 10km in 50 mins at present. My aim is to complete the ultra in 6.5 hours, which is a pace of around 6 min/km (9.48 min/mile). I am 30 and have been doing MAF since December and am getting good results. I do squats and lunges and some other upper body work. What other training would you suggest. Tempos, intervals, hills? I have most time on weekends and can get out for 45 mins at lunchtimes during the week.
Love the podcasts.
- March 07, 2013
- Lucho said...
Hey Darren- Sorry for the delay. I learned a lot from training with others, reading as much as I can stand to, and then experimenting on myself. Training can be as complicated as you want to make it but I've always believed that simply putting in the work is step #1. Build to a high level of simple and basic fitness and then refine it.
- March 17, 2013
- Darren Lusher said...
Thanks mate. I plan on running at around MAF pace for the next few months, with 10 km 'races' sprinkled through it. Cheers from your self- proclaimed number 1 Australian fan.
- March 17, 2013
- Lucho said...
No problem Darren! And with your race in November... you have something like 34 weeks or so? So this is enough time to go through two training cycles. You've been doing MAF for ~15 weeks so I would maybe experiment with a speed/ strength period for the next 5 weeks. It could look something like this. This is just a rough outline off the top of my head:
5 weeks- Speed and strength focus. Start with strides then build them slowly to 200-400m. Tempo/ threshold runs starting at ~15:00-20:00 at 20 beats above MAF and building to 1:00 hour at 10 beats above MAF. As the duration increases the intensity decreases.
10 weeks MAF- this 10 weeks should see you building to your highest volume. After 6 weeks add hill strides that start 2 X week of 4 X 20" and gradually build each week. These sessions will gradually turn in to full on interval work. After 10 weeks you should be easing in to the next period.
8 weeks strength focus- cut volume by ~10-20%. Long intervals done at or just below threshold. Start with something like 3 X 1 mile and gradually build. 1 X week of Vo2 max. Start with something like 6-8 X 1:00-1:30 (preferably hills) at close to max effort on 2:00-3:00 recovery. Then build these towards 4-5 X 4:00-5:00 on equal rest. Long runs build in volume and possibly start doing back to back long runs that gradually increase in duration. IE: start with maybe 14/10 miles and build. Long run volume should be a focus.
8 weeks specific. The focus here is on 1 long tempo (5-15 beats above MAF, avoid going over threshold) run that builds towards ~2:00. Possibly 1 Vo2 max session every other week but cut down to 8-10 X 1:00 max effort on 1:00 active recovery. Almost Tabata-ish. Then 1-2 long MAF runs. If you are durable then try to get your double long runs up to 40+ miles total. ALL OTHER days are full recovery or cross training (maybe practice your speed hiking on one day?) So just 3-4 runs per week with a focus on recovering from the hard/ long efforts. Don't feel the need to do recovery runs in this last 8 weeks! This period might look intense but it isn't. Over-all you're only doing a maximum of 10:00 of intensity. If the tempo is done correctly then it is not an intense session.
3 weeks taper and peak. Gradual reduction in volume. Eliminate completely the long runs. Keep the long tempo BUT drop HR down to just 5-10 beats above MAF max. If you built to 2:00 then do 2:00 the 3rd week/ 1:30 the 2nd week. Nothing race week. The 10 X 1:00 cuts down from 6-7 X 1:00 the 3rd week/ 4-5 X 1:00 the 2nd week/ 2-3 X 1:00 the week of the race which is your only 'hard' session. The week of the race keep your legs loose with 2-3 mile light jogs is all.
- March 17, 2013
- Maximus Runner said...
http://youtu.be/dYRrW0PME3E if you get a chance man watch this - I think your humor will get all of it. thanks for the last pod cast - good stuff. Had an 9 ft gator walk out in front of me on my trail run today. I may have went out of MAFF for a bit - love Florida trail running
- March 19, 2013
- Lucho said...
Ha! That's pretty good.
And wow! A 9ft gator! What did you do? I never run in to cool animals.
- March 20, 2013
- Maximus Runner said...
I see him a lot but he is never up on the trail. Its a trail bridge that separates a body off water so there are several wallows where they cross. Usually a big gator out there is not skid-dish so you just stop and let them be. Yesterday I say an armadillo, a pack of wild pigs and a big bird eating a snake (that was cool) I have to go so dang slow with this MAFF crap its like watching Mutual of Omaha's wild kingdom. A friend of mine and I were running on the five finger trail down here, its a bike trail that has five land inlets into the lake that are about 20 to 25 ft wide and they are very technical to run. We were running hard on the last one and saw the biggest gator I have ever seen. No lie he covered the trail. Had to be 15 ft easy. He didn't move. We went back the way we came and haven't been back to that part since. Maybe I will figure out a way to get some pics. Ok rambled enough. Thanks for watching the video. I Look forward to summer and maybe getting to be on you list of those coached by the great Lucho. have a great day man
- March 20, 2013
- Darren Lusher said...
Wow, thanks so much Lucho. That is extremely generous of you to give such a detailed reply. I will have a crack and let you know how I go.
- March 21, 2013


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