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• Policies

  • Intellectual Property Policy for RSNA Article Authors

    For works published January 2012 and beyond: RSNA has revised its intellectual property policy for RSNA authors beginning with the January 2012 issues of the journals, Radiology and RadioGraphics. All corresponding authors of articles published in 2012 and beyond will automatically be issued a license for use of their images at the time they transfer copyright ownership of their article to RSNA. Please note, the license allows the original RSNA author use of their images (artwork, radiologic images and related captions) and does not allow authors the ability to reuse any text, charts, graphs, tables, and/or software from their article(s) without expressed, written permission from RSNA (permissions@rsna.org).

    For works published from April 2003-December 2011: RSNA authors whose manuscripts have been published in Radiology and/or RadioGraphics from April 2003-December 2011 have received a license for use of their images from RSNA. This license extends for the full term of the copyright and allows authors to use and sublicense their images to others without requesting permission from RSNA. In order for this license to be effective, it must have been signed and returned to RSNA. If the license was not signed and returned, you must request permission to reuse content from your article through RSNA Rights. If authors sublicense their images to commercial parties, they are required to notify the RSNA but need not to request RSNA's permission. Please note, this license is for images (defined as radiologic images, artwork, and related captions) but not for other elements of the accepted manuscript (i.e. text, graphs, tables, charts, and/or software).

    For works published before April 2003: RSNA authors must obtain formal permission from RSNA to reuse content (figures, tables, graphs, text, etc.) from their articles. Permission may be obtained via RSNA Rights.

    Any questions about these policies may be directed to Ashley Daly, Senior Manager, Journal Rights & Communications, permissions@rsna.org

    RSNA Journal Article Deposits to PubMed Central

    In January 2008, the U.S. National Institutes of Health (NIH) revised its policy on public access to publications resulting from NIH-funded research. The original public access policy was voluntary for authors. As of April 8, 2008, it is mandatory. The law that made it mandatory states:

    The Director of the National Institutes of Health shall require that all investigators funded by the NIH submit or have submitted for them to the National Library of Medicine's PubMed Central an electronic version of their final, peer-reviewed manuscripts upon acceptance for publication, to be made publicly available no later than 12 months after the official date of publication: Provided, that the NIH shall implement the public access policy in a manner consistent with copyright law.

    More information about the law and the NIH policy is available at grants.nih.gov.

    The new policy means that authors whose research is funded by NIH are required to submit their papers to the federal online archive PubMed Central. The version that must be submitted is the manuscript after peer review, revision, and final acceptance for publication.

    Radiology and its publisher, RSNA, will assist authors in complying with this NIH requirement. RSNA and the Editor of Radiology believe it is in the interest of science and scientific communication that the Journal publish and PubMed Central contain the exact same version of an article. This will help prevent confusion and inaccurate information in the scientific record.

    Therefore, on behalf of authors RSNA will submit not only the version after peer review, but the final, published version, following RSNA copyediting and production processing. In compliance with the NIH public access policy, the RSNA will make the submitted articles open to the public 12 months after the date of publication in Radiology

    Proprietary Rights Notice and Terms of Use for RSNA Journals Online

    Copyright © 2005, Radiological Society of North America, Inc.

    1. The editorial content (hereinafter referred to as the "Material") of the Journals of the Radiological Society of North America (RSNA) appearing on this site is copyrighted by the RSNA, which reserves all rights therein.
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Image of Swept Away

Image of Swept Away
At the software company where they work, madcap Candy Calder and her boss, workaholic Matt Rockwell, have both failed their personality tests. Candy's problem is she's all play all the time, while Matt can't schmooze. Determined to become a team leader, Candy has to show she's serious about work. So when they're both in Malibu for a week they make a deal: Candy will teach Matt to be more laid back and network, and he'll lend her his computer to help her finish a work proposal. But can they change who they basically are? When they fall in love, they find out. Extremely fun and sexy, Swept Away (4.5), by Dawn Atkins, sparkles with humor, heartwarming characters and nonstop action.
Reviewed by:
Page Traynor

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text:
Image of Ten

Image of Ten

You want to read this book. McNeil incorporates all the thrills and chills of a horror movie into this fast-paced, gripping tale. With its quippy dialogue, it’s like reading Scream. This reviewer got the willies while reading Ten on a sunny afternoon.

A party on a secluded island has Meg’s (slightly unstable) friend Minnie totally excited. Meg is less thrilled, especially once she finds out that TJ, the crush she and Minnie share, will also be attending. A storm isolates the teens, and even the hosts don’t show. Then, one of the guests commits suicide … or does she? (BALZER + BRAY, Sep., 304 pp., $17.99, ISBN: 9780062118783, HC, 13 & Up)

Reviewed by:
Marie Bongiorno


text:
A Date With Mr. Romance 2010

Happy Valentine's Day! We hope everyone will enjoy the day - or at the very least some delicious chocolate. If you are one of the many people who are tired of doing the same old thing on your dates, we've got help for you. For a suggestion of how to celebrate this special day, we went to one of the most romantic guys we know, RT's Mr. Romance 2010, Jamie Ungaro. This Midwestern guy reveals his idea of a great date:

"My perfect date would be going out to a nice restaurant and having a good meal with my wife, go to the local park and walk around. Then go do a little bit of shopping so she's happy, LOL and go home and watch a movie together."

Doesn't that sound divine? It's a date that's low-key and full of romance, just like Mr. Romance 2010 himself. We can't wait to see Jamie again at this year's RT BOOKLOVERS CONVENTION in Los Angeles. Jamie will be on hand to pass the title on to this year's Mr. Romance on Saturday, April 9th.


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RTCC logo

Climate risk: 70% of businesses concerned about global warming

Risks associated with climate change are being treated with increased urgency by business leaders around the world, according to new research.

Approximately 70% of 2,415 companies responding to a survey conducted by the Carbon Disclosure Project (CDP) and Accenture said their revenue could be ‘significantly affected’ by the changing climate.

Drought or extreme rain is already having an impact on 51% of those businesses, who include Dell, L’Oreal and Walmart and represent a combined spending power of US $1 trillion.

75% indicated disruption in production capacity or increased operational cost as impacts of heavy rain or drought (CDP)

The report also reveals that increasing concerns over weather events such as Hurricane Sandy or the US drought are more effective in generating action than national climate policies.

Of the 678 companies investing in emissions reduction initiatives, three quarters (73%) say they feel that climate change presents a physical risk to their operations; just 13% identify regulation as a sole driver.

Writing in the report, Rachel Kyte, World Bank Vice President on Sustainable Development said any business that wants to survive in the long term must prepare for further climate impacts in the coming decade.

“Major climate events are already impacting today’s business bottom lines. Insurance costs and availability are being dramatically affected in many parts of the world,” she said.

“Private companies cannot and should not wait for international climate agreements.”

The report does offer an illuminating contrast between clients and their suppliers, who are often based in China, India and South East Asia and at greater risk from weather extremes.

Suppliers demonstrate a lower level of ambition to mitigate climate change risk, with just 38% setting emission reductions targets in comparison to 92% of purchasing companies.

Similarly, at 27%, the percentage of suppliers investing in activities to reduce emissions is less than half that of CDP member companies (69%).

In a statement, CDP chief executive officer Paul Simpson said this report highlighted the need for business leaders to plan for all eventualities.

“The marked difference in the sustainable actions of companies and their suppliers highlights a missed opportunity for suppliers to reduce energy costs and risks,” he said.

“The 61% of suppliers that failed to provide information through CDP are an even greater concern since they and their clients are unable to make a full assessment of the substantial climate risks or opportunities they face.”

RELATED VIDEO: World Bank’s Rachel Kyte – Climate change will pull rug from underneath business

Related News

UN: Businesses underestimating climate risk

Australian businesses ignoring climate change

40 million people at high risk from climate change in China

New report reveals Bangladesh, the Philippines, Myanmar, India and Vietnam at acute risk from climate change


text:
Google breaks 1bn visitor barrier

Wednesday 22 June 2011 14.46
Google - Unprecedented number of unique users
Google - Unprecedented number of unique users

Google has become the first online operation to attract more than one billion visitors in a single month.

New figures by industry tracker comScore suggest that slightly more than 1bn people visited Google websites in May, in what has been billed as an unprecedented turn-out on the internet.

Microsoft websites were closing in on the milestone with about 900,000 unique visitors for the month, according to comScore.

Facebook had the third most visited web addresses, but topped other online venues in terms of how long people lingered after they arrived.

ComScore extrapolated the findings from a sampling of two million internet users.


text:
Saorview Digital Television

(Ireland’s free-to-air digital television service)

On 26th May 2011 the SAORVIEW digital platform was launched to 97% of the population

2rn provisioned all the necessary national digital transmission infrastructure and systems for the introduction of this new free-to-air (FTA) platform.

The introduction of this platform was to facilitate Digital Switch Over (DSO) which is National and European Union policy. The Government department with lead responsibility for DSO is the Department of Communications, Energy and Natural Resources (DCENR). The BAI and ComReg also have responsibilities (as specified in the Broadcasting Act 2009) in relation to DSO.

The EU mandated the end of 2012 as the final date for Analogue Switch Off (ASO) in Europe, by which time Ireland needed to have in place a replacement digital transmission platform to ensure all Irish audiences could continue to receive free-to-air programming.

Broadcasting legislation makes clear that RTÉ has the primary responsibility for providing the new free-to-air digital transmission system to replace the existing analogue transmission system which has been in operation since December 1961.

Digital Terrestrial Television (DTT) is the technology being used to transmit the new free-to-air digital platform. This is a proven technology that has been successfully deployed across many European countries.

The analogue system for RTÉ One and RTÉ Two was available to about 98% of the population, with TG4 being available to around 95% of the population and TV3 available to 85% of the population. After ASO in 2012, the SAORVIEW digital platform achieved 98% coverage for all channels carried.

2rn having built and commissioned the new digital infrastructure, is also the body responsible for day to day running and operating the platform.

For more information on SAORVIEW please go to:

Receiving SAORVIEW

SAORVIEW is a free-to-air (FTA) service. Which means there are no monthly subscription fees or contracts to sign. In order to receive SAORVIEW you will need an aerial and a set top (STB) or integrated digital television (iDTV).

The majority of homes will receive SAORVIEW through your existing aerial, it is preferable that this be a roof top antenna. However in certain good reception areas a set top antenna may suffice but for reliable reception a rooftop is recommended, in almost all cases, you will need a new aerial.

For more information regarding receiving the SAORVIEW signal please download the information booklet on the following link: Receiving SAORVIEW

Set Top Box/Integrated Digital Television

To receive SAORVIEW you will need a suitable Set Top Box (STB) or Integrated Digital Television (iDTV) connected to an external aerial.

2rn has set up a receiver approval process to reassure consumers that receivers are SAORVIEW compliant and will work correctly with the signals transmitted on the SAORVIEW digital platform. Receivers that have been approved all carry the SAORVIEW logo.

At present there are a number of SAORVIEW approved receivers, the numbers available will continue to grow as manufacturers present more products for the testing process.

Consumers should seek advice from their specialist retailer or manufacturer if looking to make a purchase. 2rn recommends that consumers wishing to avail of the SAORVIEW service only purchase receivers that carry the SAORVIEW approved logo.

SAORVIEW Receiver Approval Process

Ireland is a member of the NorDig group, this is a group of countries and platform operators who work together to agree a common specification for their reception equipment and a common operational parameter for their respective national broadcast platforms, the NorDig group are the countries of Denmark, Finland, Iceland, Norway Sweden and Ireland.

More information on the NorDig group is available on the following link: NorDig

2rn has appointed Teracom AB of Sweden to conduct receiver compliance testing for SAORVIEW receivers, both for STB and iDTV. Receivers which pass the test process thereby meeting the SAORVIEW and NorDig specification are eligible to be licensed to use the “SAORVIEW” logo, this logo will in turn confirm assurance to consumers that the receiver is SAORVIEW compliant.

Manufacturers or distributors wishing to use the SAORVIEW logo should contact Teracom ( to arrange testing.

Download SAORVIEW and NorDig specifications here:

SAORVIEW Approvals Process

NorDig Unified ver 2.5.1 equipment requirements

Minimum Receiver Requirements

SAORVIEW Bitrate Monitoring


text:
Jaguars carry QB competition into training camp

By MARK LONG - AP Sports Writer
    2013-06-13 17:55

JACKSONVILLE, Fla. (AP) - The Jacksonville Jaguars are carrying their quarterback competition into training camp.

The Jaguars ended a three-day minicamp Thursday - the final practice of the offseason - without naming a starter or moving much closer to deciding on one.

Former top-10 draft pick Blaine Gabbert remains the front-runner, but general manager Dave Caldwell and coach Gus Bradley insist it's a wide-open competition that's likely to stretch into the preseason.

Chad Henne, rookie Matt Scott and recent addition Mike Kafka also are in the mix.

``We don't feel there's much of a rush,'' Caldwell said. ``When it presents itself and we feel good about it, that somebody's the flat-out winner, we'll do it. We've got to go through camp and some preseason games to figure it out.''

Gabbert started the first 10 games last season before finishing the year on injured reserve with a forearm injury and a torn labrum in his non-throwing shoulder. He completed 58 percent of his passes for 1,662 yards, with nine touchdowns and six interceptions. He showed some improvement from his rookie season, but not the kind of leaps many expected from a player selected with the 10th overall pick in 2011.

Although the Jaguars acknowledge Gabbert had two shaky seasons to begin his career - his biggest problem has been pocket presence under duress - they also are taking a wait-and-see approach before deciding whether he's their franchise quarterback. They are factoring in issues with his offensive line, his receiving corps and his previous coaching staffs.

Gabbert, meanwhile, said there's ``no question'' he's better than he was a year ago.

``I think I was better last year than I was the year before,'' he said. ``It's just all about getting comfortable in an offensive system, having reps against live NFL defenses, and there's going to be kind of a trend up. That's what I'm feeling right now.''

Henne started the final six games last season, completing 54 percent of his passes for 2,084 yards, with 11 touchdowns and 11 interceptions.

Henne probably would be the starter had the Jaguars kept Mike Mularkey. The unemployed head coach created headlines Wednesday by telling Sirius/XM NFL Radio that he would start Henne over Gabbert. Mularkey said teammates responded to Henne when he replaced Gabbert in November.

``At the time, players were drawn to him by his leadership ability,'' Mularkey said. ``He reminds me a lot of Matt Ryan, being with Matt for four years (in Atlanta), of walking in that huddle and calling a play and guys believing the play's going to work. That's what Chad's got going for him right now.''

The new regime has given Henne ever opportunity to supplant Gabbert during the offseason, even alternating their repetitions with the first-team offense, but the former Miami Dolphins starter has done little to state his case as the starter.

``To be honest with you, I'd wait,'' Henne said. ``You can evaluate in the offseason, in shorts, but how are you really going to know until you get into preseason and you're under fire and you're getting hit? For us, just keep on competing until they make a decision, and it's their choice.''

The Jaguars opened practice to the public Thursday, a move that allowed media members to release details of team drills - something that's off limits during closed sessions.

Gabbert completed 4 of 8 passes, with a touchdown and two sacks. He also had another would-be TD pass dropped in the end zone. Henne completed 6 of 9 passes, with a would-be interception dropped near the goal line. Scott completed 4 of 7 passes, with a touchdown pass on the final play of practice.

Although Jacksonville's offense has been one of the worst in the league the last two years, the Jaguars believe it will be better in 2013 with the return of guard Will Rackley (ankle) and running back Maurice Jones-Drew (foot), the addition of second overall draft pick Luke Joeckel at right tackle and the continued emergence of receiver Cecil Shorts III.

Bradley maintains the team has open competition at every position, but the reality is that 10 of the 11 starters on offense are seemingly set. The only one that remains unresolved is quarterback - and it could be open for another two months, or maybe longer.

``This is better for both of them,'' Jones-Drew said. ``You can't settle anything in OTAs. Things change when the pads come on.''

Fantasy Football Player Notes RSS FeedPLAYER NOTES

Dane FletcherMay 27 02:33a

Free-agent LB Dane Fletcher (Buccaneers) has returned to the New England Patriots on a one-year contract.

Devonta FreemanMay 26 09:53p

Atlanta Falcons RB Devonta Freeman worked with the first-team offense during organized team activities Tuesday, May 26.

Charles SimsMay 26 05:33p

Tampa Bay Buccaneers RB Charles Sims has a solid chance of beating out RB Doug Martin for Tampa Bay's starting running back gig, according to Pat Yasinskas of ESPN.com.

A.J. JenkinsMay 26 01:02p

Free-agent WR A.J. Jenkins (Chiefs) signed an undisclosed deal with the Dallas Cowboys Tuesday, May 26, according to a source. Jenkins was the 30th overall pick by the San [ More ]

Adrian PetersonMay 26 08:43a

Updating an ongoing story, the Dallas Cowboys have moved on from the idea of trading for Minnesota Vikings RB Adrian Peterson, despite persistent rumors, according to The Dallas Morning [ More ]

A.J. McCarronMay 25 10:37p

Cincinnati Bengals QB AJ McCarron (shoulder) is healthy and hoping to push QB Andy Dalton in 2015. 'We wanted him in our building so bad and it happened and [ More ]

Ray McDonaldMay 25 04:42p

Updating previous reports, Chicago Bears DE Ray McDonald has been released Monday, May 25, just hours after being arrested for alleged domestic violence and child endangerment.

Adrian PetersonMay 25 02:42p

Minnesota Vikings RB Adrian Peterson still wants to be traded, according to a source. Peterson intends to skip all organized team activities, which would cause him to lose $250,000 in workout bonuses.

Adrian PetersonMay 24 09:22p

Minnesota Vikings RB Adrian Peterson has informed head coach Mike Zimmer that he will not attend the optional practices that begin Tuesday, May 26, according to a source with knowledge of the situation.

Tom BradyMay 22 04:32p

New England Patriots QB Tom Brady will have the appeal of his four-game suspension heard by commissioner Roger Goodell after the NFL rejected a motion by the NFL Players [ More ]

Tom BradyMay 22 03:32p

New England Patriots QB Tom Brady's appeal of his four-game suspension has not been scheduled at this time.

Ray RiceMay 22 11:42a

Free-agent RB Ray Rice (Ravens) could be a consideration for the Dallas Cowboys in free agency, speculates The Dallas Morning News' Jon Machota. He cites Cowboys owner and general [ More ]

Adrian PetersonMay 22 09:52a

Updating an ongoing story, Minnesota Vikings RB Adrian Peterson remains in pursuit of being traded or receiving a new contract and remains away from the organization during voluntary workouts. [ More ]

William BeattyMay 21 12:02p

Updating previous reports, New York Giants OT William Beatty (chest) underwent successful surgery Thursday, May 21, to repair a torn pectoral muscle. Beatty will need approximately five to six months of recovery time.

Derek CarrMay 20 10:23p

Oakland Raiders QB Derek Carr (finger) will not need surgery on his injured finger and may be able to throw again before the end of offseason workouts, according to his agent.

Joseph RandleMay 20 09:23p

Dallas Cowboys RB Joseph Randle is the most likely option to lead the team's running back by committee approach in 2015. Randle has the most experience in the system, [ More ]

William BeattyMay 20 03:53p

Updating previous reports, New York Giants OT William Beatty's (pectoral) torn pectoral will require surgery and Beatty's recovery time is expected to be around five months. Beatty suffered the [ More ]

William BeattyMay 20 03:33p

Updating a previous report, New York Giants OT William Beatty (shoulder) tore his pectoral while lifting weights Wednesday, May 20, according to a source, and will undergo surgery. One [ More ]

Josh HillMay 20 03:23p

New Orleans Saints TE Josh Hill is slated as the starting tight end this season with TE Jimmy Graham now in Seattle. TE Benjamin Watson could give Hill a run for his money, however.

William BeattyMay 20 03:13p

New York Giants OT William Beatty (shoulder) suffered a potentially serious shoulder injury while lifting weights Wednesday, May 20, according to a source. Surgery is a possibility.

Geno SmithMay 20 03:03p

New York Jets QB Geno Smith is the starting quarterback and will not see competition in training camp, according to offensive coordinator Chan Gailey.

Tom BradyMay 20 03:03p

Updating previous reports, New England Patriots QB Tom Brady's appeal will not be affected by the team's decision to accept their sanctions. Commissioner Roger Goodell said he wants to [ More ]

Matt JonesMay 20 02:15p

Washington Redskins RB Matt Jones said that he loves the offense and has a chip on his shoulder after not being used properly while in college. 'My college career [ More ]

Derek CarrMay 20 08:53a

Updating a previous report, Oakland Raiders QB Derek Carr (finger) is experiencing numbness in his right ring finger. He hopes to avoid surgery through rest and rehab, and no [ More ]

Derek CarrMay 19 06:13p

Oakland Raiders QB Derek Carr (finger) has a right ring finger injury that could be surgically repaired. A return for training camp is still achievable, however, according to a source.

L. WashingtonMay 19 05:23p

Pittsburgh Steelers WR L'Damian Washington (undisclosed) was waived/injured Tuesday, May 19.

Shayne GrahamMay 19 03:03p

New Orleans Saints PK Shayne Graham was released Tuesday, May 19. Subsequently, free-agent WR Lance Lewis (49ers) was signed.

Joseph BarksdaleMay 19 02:23p

Free-agent OT Joseph Barksdale (Rams) will sign a one-year deal worth $350,000 with the San Diego Chargers, according to a source. The deal also comes with more than $1 million in incentives available.

Tom BradyMay 19 01:43p

New England Patriots QB Tom Brady will continue to appeal his four-game suspension, despite owner Robert Kraft saying the team will not appeal the discipline levied against them.

Jed CollinsMay 18 03:32p

Dallas Cowboys FB Jed Collins was released Monday, May 18, and FB Tyler Clutts was re-signed to an undisclosed contract.

Tyler CluttsMay 18 03:32p

Dallas Cowboys FB Jed Collins was released Monday, May 18, and FB Tyler Clutts was re-signed to an undisclosed contract.

Lache SeastrunkMay 18 02:42p

Tennessee Titans RB Lache Seastrunk was released Monday, May 18.

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text:
Set of six gilded silver spoon, 19th century

Chateau Antique

Christiana Verita, Vienna, Austria

High quality Micro Mosaics, Silver, Paintings and Decorative Art

Objects bought with love and treasured for a life time!

Exclusive Ruby Lane Member since 2007

Price for shipping to USA change location

140 character limit

More from Chateau Antique


text:
Toulon win European Cup for third time!

Another classic Honey Badger one liner

Sam Warburton is not scared of the Haka

Xavier Chiocci scores a great prop try

Sergio Parisse harshly red carded

Taylor Paris scores try from 105m out!

Shortball highlights wrap from Round 14

Big Taqele Naiyaravoro signs for Glasgow

Shortball highlights wrap from Round 13

Friday, March 16, 2012

England vs Ireland Six Nations 2012 preview

England training and press conference ahead of their final Six Nations game, against Ireland on
St Patricks Day. Ireland are playing for pride, and possibly second place, while England still
have a mathematical chance of winning the Championship.

How do you think the game is going to go? And what's your opinion on Stuart Lancaster, now
that he's had a good chance to show what he can do?

Posted by Rugbydump at 12:51 pm | View Comments (1)

Posted in random

Viewing 1 comments

Fester March 16, 2012 7:02 pm

Ireland will win. They have St. Patrick as no. 16!

· Reply · Report

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text:
Free Gorund Shipping

Surya Augusta Aug-9330 Fern Area Rug Clearance
 RugStudio presents Surya Augusta Aug-9330 Fern Machine Woven, Good Quality Area Rug
Hover to Zoom. Click for Full Image.
Design may vary by size. Colors may vary from image.

Value priced rugs, with style for too long have machine made rugs been made to appeal to the masses, and not made with any attention to color and style. At an extremely attractive price, we have used our most popular color bank and added traditional, transitional and contemporary styling to create the Augusta Collection. Their 8 color heat-set poly rug will absorb the wear and tear of everyday use and make a fashion statement tool. Colors include Ivory, Sage, Light Aqua, and Rose.

RugStudio # 25744
Brand: Surya
Promotion: CLEARANCE
Style: Transitional, Floral
Weave: Machine Made, Good Quality
Material: Machine made of 100% polypropylene.
Thickness approx: 1/4 inch.
Click for Zoom Image
Click for Zoom Image Number 2

This item is no longer available, has been discontinued, or availability is unknown.

Coordinating Options


text:
Free Gorund Shipping

Jaipur Rugs Namaste Velo NM04 Gray Brown-Gray Brown Area Rug Clearance
 RugStudio presents Jaipur Rugs Namaste Velo NM04 Gray Brown/Gray Brown Hand-Knotted, Better Quality Area Rug
Hover to Zoom. Click for Full Image.
Design may vary by size. Colors may vary from image.

The Namaste Collection is woven using Tibetan knots, resulting in a plush, inviting pile. Relaxed designs and modern colors create a truly magnificent, hand-crafted work of art in 100% New Zealand wool.

Click here to learn about the Jaipur Rugs Foundation.

RugStudio # 53467
Brand: Jaipur Rugs
Collection: Namaste
Promotion: CLEARANCE
Style: Transitional
Weave: Tibetan Weave
Material: Hand-spun 100% New Zealand wool
Origin: India
Thickness approx: 1/3 inch.
Click for Super Size Image
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If your size is 'out of stock', please call us for a back-order date.

This item is no longer available, has been discontinued, or availability is unknown.

Coordinating Options


text:
A project aimed at creating a second diversion point with clean water to fill Ruidoso's main reservoir ran into problems Tuesday that could impact the village's water supply.

After a lengthy discussion, Ruidoso councilors rejected a request by the Utilities Director Randall Camp to pay $91,791 for better pumps at a diversion point on Carrizo Creek that will feed Grindstone Reservoir. Then they hired an outside firm to oversee the project.

Camp said the project was awarded to Renegade Construction LLC based on performance criteria that allowed the firm leeway in how it will meet the required 800 gallons per minute standard. He contended the fact that a smaller size pipe will be used isn't relevant, but several councilors questioned if the village was being short-changed. Another contractor, who failed to win the contract, said a pipe size change fails to meet specifications. However, Village Attorney Dan Bryant said the time period for the unsuccessful contractor to lodge an official complaint had passed.

Camp pointed out that Renegade won the bid on several points, not just the cost of the pipe. None of the bidders quoted the better pumps, he said.

Mayor Ray Alborn said it seemed to him the whole issue boiled down to whether a better pump as recommended by Camp should be substituted. The original specifications requested two submersible sewage or trash pumps, each able to pump up to 400 gallons per minute. The pumps provided in the contractor's bid were submersibles with 60-horsepower motors and flow capacity of 400 gpm at a bid cost of $42,800.

Camp asked for a change order to replace those pumps with two 72-horse power pumps with flow capacity of 500 gpm each at a bid cost of $127,302 . The warranty would increase to five years. The warranty for the smaller pumps was for two years and only remained active if the pumps continuously were submerged, the utilities director explained.

Although Village Manager Debi Lee supported Camp's efforts to ensure a sustainable water supply for the village, she told councilors she didn't like the project or the way it was handled as a performance-based approach.

She recommended hiring the firm of CH2M Hill under a professional services agreement to oversee the project and to ensure that it remains reimbursable by the Federal Emergency Management Agency. However, she added, "I am not an engineer and I am not the right one to ask."

Camp said from the beginning, the project was designed to move quickly and was viewed as a temporary solution to ensure the village's ability to divert water to the reservoir during the summer monsoon season without suffering from the ash and silt contamination occurring in the Rio Ruidoso from the Little Bear Fire that denuded about 44,500 acres of the watershed. Then officials with the U.S. Army Corps of Engineers stepped in and demanded changes, he said. At that point in late February, the whole project was altered, the time period was compressed and Village Engineer Bob Decker became involved. Decker told councilors that the preferred pumps are "very robust" and can be left in place for 10 years at a time. "This is a station that no one will be watching and we want something reliable," he said.

Camp emphasized the advantage of being able to fund the project through FEMA, which will pay 87.5 percent.

While he disagreed with Lee's recommendation, because the length of an on-going drought is undetermined and banking water in the winter may become a necessity, Camp said the decision lies with the councilors. "If you tell me no, I'll do what you want," Camp said. "I'm a good soldier. But this is a one-time chance for FEMA funding under health and safety concerns. I'm the one who will hang, if there is no water."

Action taken

Bryant advised councilors that the village is "way too far down the road" on the project to drop it and begin again.

Councilor Gloria Sayers said the project is supposed to wind up in 60 days, but the delivery time on the new pumps could be from six to eight weeks.

Councilor Denise Dean offered the motion to reject the change order, saying she didn't understand why specifications in the bid document didn't call for upgraded pumps. Councilors Lynn Crawford and Joe Eby voted against the motion.

The council then approved the professional agreement with CH2M Hill. The firm will invoice the village based on time and materials.

Crawford asked if the firm is going to come back with changes to a project that already is engineered "and say we need this and that" under more change orders. "I've seen that before," he said.

CH2M Hill manager Rudy Valladares said the project was put together so quickly, it doesn't really have an engineered design. The specifications were "inferred by intent," he said. He's already identified several "risk" areas, Valladares told councilors. "It was not engineered, but we have to live with what we have," he said.

Camp's second request for approval of a bid award covering a vertical turbine pump and VFD (Variable Frequency Drives) Controller for the pump-back station at Grindstone Canyon Dam and Reservoir to JCH Inc. for $42,953 sailed through council review and was approved.

Six firms requested the bid packet, but only one company submitted a bid. Camp said the existing pump needs to be replaced to prepare for when the water level in the village's reservoir is increased and more leakage occurs to be pumped back.


text:
Common Running Injuries And How To Overcome Them

Running Injuries

A big question I get a lot from readers and visitors to is about running injuries.

I write about various topics from how you determine tempo run length to fueling properly for marathons but running injuries is something that is even closer to my heart because of having to deal with them myself personally over the years.

I hate hearing someone having to take time off due to an injury because runners are generally very high strung, focused people.

It isn’t easy for us to back off and relax. We get injured which is really the only way you can make most runners slow down.

The reason is I have been in the predicament of getting in great shape and then having to deal with a injury.

What do you do then and even more importantly what are some remedies to get over common running injuries?

I wanted to write an article on some of the running injuries I have dealt with over the past 21 years.

I hope you can take some ideas away from this bit of information, share it with your friends and family who may be suffering the same issues that you may be dealing with or have dealt with.

at home business system

Knee Injuries

I competed for Malone University from 1996-2000 and in that time frame, I had to deal with three orthoscopic knee surgeries.

I dealt with patellar tendinitis throughout my high school years and through much of my collegiate years.

I vividly remember malone head coach Jack Hazen and 2012 London Olympics mens and women’s distance running head coach telling me, ‘Nate, what are going to do when you are my age?’

We couldn’t figure it out.

Cartilage kept breaking off in my knee and the doctors had to keep going in to remove it.

This happened twice on my left knee and once on my right knee.

I was a mess.

You start to ask yourself weird questions for such a young age..should I retire from running?.. is this what God wants for me?

Have you been there? I am sure you have in some fashion.

I was only in my early twenties but this kept happening.

Patellar Tendon Issuesmax international independent associate

Fortunately, I have not had to deal with any major issues since but have had, at times, strange sensations in my patellar tendon area that always makes me feel it has happened again.

The good thing about orthoscopic knee surgeries, especially when we are talking about floating bodies in the knee cap, is that it is a pretty quick procedure.

The three times I had it done I was on crutches for a few days and was able to start running again after about 4-6 weeks.

Running injuries throw you off your routine and many times cause muscle imbalances.

It is hard to take a break from it all when you get injured. You feel trapped, like there isn’t anything else you can do. You are a runner, if you have to get a knee surgery or you have severe plantar fasciatis, then what?

You have to be very cautious with this mainly because if you try to get back into training too quick another piece can break off.

How do I know?

The doctors had to go in again on my left knee because I was too impatient. I have learned my lesson. You cannot rush your body back to full health.

That is the beauty of how God created the human body. It will heal itself but you can still do things to assist the process, provided you have the patience.

Patellar Tendinitis

If you have dealt with this running injury my heart goes out to you. The good thing (if there is one) about this particular injury is that you can run through it. The number one remedy for an ailment like this is to wear a patellar tendon strap.

patellar tendon strap

It reduces the strain on the patellar tendon by changing the angle that the tendon inserts into the patella as well as the overall length of the patellar tendon. They are a great remedy and you can purchase them for under $20 on amazon.

One of the best things you can do is to ice the knee after your done running.

A great remedy rather then just filling up a bag of ice and sitting it on your knee is to fill up some styrofoam cups with water, place them in your freezer and once frozen you can peel off the sides.

You can massage your knee with the ice cups. It is a simple but effective way to combat patellar tendonitis irritation.

I found this to be one of the best remedies and alleviated the stress I was dealing with when I was trying to compete in high school and college.

Running injuries like this require a great deal of patience and tenacity.

They don’t go away on our time. The body will heal itself on it’s own time but you can quicken the recovery process by taking care of yourself and not waiting for the problem to worsen.

at home businessPlantar Fasciitis

I would rank this as probably the absolute least favorite of the running injuries I have had to deal with over the years.

Have you experienced this injury in your own running?

It is one of the hardest running injuries to un through because it is located on the bottom of your foot. It doesn’t get much worse then that.

The plantar fascia is a thick tissue that lies under the foot. It connects the heel bone to your toes and creates the arch of your feet.

Causes of this running injury is having high arches, being overweight, poor shoe choices (probably why I got it years ago) to having tight achilles tendons or calfs.

I am not a medical professional and 100% of what I write is strictly from intense study of the body and exercise physiology but based on what I have experienced, rest, is the number one remedy.

Easier said then done.

When you are doing 100 mile weeks and then get a severe fascia inflammation and are forced to take a few days off it isn’t a welcome feeling.  I battled with plantar fasciitis for 8 months when I was assigned to work at a NATO headquarters in Belgium.

I would take a week off, run a couple days, the fascia would get irritated again and the cycle continued. My only option was to take a month off or more. It took time.

I was training heavily to break the 2.22.00 marathon olympic trials standard.

This was a couple years before I was conditionally accepted into the Army World Class Athlete Program and was working full-time and just fitting in training when I could.

What do I recommend?

I highly recommend buying the strassburgh sock. I will tell you that wearing this ‘sock’ is not always comfortable but does take the strain of the fascia and will strengthen your arch the longer you wear it.

Does it hurt to wear?

No, but trying to wear it while you are sleeping is quite interesting.

It basically pulls your toes back and doesn’t allow the plantar fascia to contract, thus taking strain off the fascia and strengthening the arch.

I found it hard to sleep wearing the strassburgh sock, but I still consider it one of the best remedies for fascia issues.

If you want to read more check this out.

Achilles Tendinitirunning a faster marathon

Running injuries like this make cringe.

I have had so many issues with my achilles tendon over the years I have lost count. I am thankful none in the past 3 years which is blessing.

I don’t think there are many runners out there who can say they have never had this injury and if you are one of the few I commend you.

Achilles tendinitis usually is caused by ramping up your mileage too quickly and not giving your achilles time to adjust to the volume or having tight calf muscles and continuing to run without getting treatment. This puts added stress on the tendon.

The number one remedy I recommend is icing. Take the styrofoam technique I mentioned above and use it religiously. I have spent countless hours massaging both my achilles tendons over the years using cups. It is a simple procedure.

Other considerations is lightly stretching your calf muscle (which ever is causing the issue).  A Bilateral heel drop stretch is the number one stretch I would recommend to help with achilles tendinitis.

You can stand at the edge of a stair and gently let your body weight stretch the calf. Hold on to something so you can maintain your balance and not cause more injury to the tendon.

Repeat this stretch 10-20 times once or twice a week.

Ibuprofen can assist with inflammation but will not help with the degenerated achilles tendon.

Heel liftsimage can assist in taking the strain off your achilles. You can place them in your shoes. I have had to do this numerous times over the years although I didn’t feel much of a huge benefit using them.

That being said, everyone’s feet are designed differently. What shoes you are wearing, your arches, how you run among many other things can play a factor in how quickly you heal and how long you have to run with this particular inure.

Ruptured Plantaris Tendon

This is one injury, that I know of, many runners do not usually get but can be described as a gastroc (calf muscle) tear.

I suffered this injury at a very crucial time in my sophomore year at Malone University during the start of the track season and had to sit out the season due to it.

We were down in Gainesville, Florida doing our spring track and field training at the University of Florida.

Coach Hazen had driven us down in the Malone University bus for a 2-week stay at Camp McConnel about a 15 minute drive outside of downtown Gainesville.

We didn’t’ spend much time there but while there we stayed in makeshift buildings with bunk beds

I had one of the top bunks and every morning would jump down, despite trying to slow the speed of my fall to the concrete floor, each morning.

We then would either run or get bussed to downtown Gainesville to do track workouts on the University track.

I had to visit the doctors office as it was so painful by the time we got back to Canton, Ohio that I could not walk on it. I had to walk on crutches for weeks.

I hope you will never have to experience this injury in your life.

If you are a runner and deal with this. Do not even think of trying to run on it. You will not be able to and isn’t worth the agony.

This is a serious injury and it is, outside of the knee surgeries I had to undergo, the most painful injury I have ever encountered in my years of training and racing.

Simply take a few weeks off. There is no way around it and can take months to recover from.

In closing, one last remedy if you ever have to deal with running injuries like knee or achilles issues and shin splints to name a few, is to try pool running.

Run On Soft Surfaces

You take all the stress off of these tendons and hot spots and can mimic land running at the deep end of a pool.

You have the choice to wear a flotation device around your waste to help balance yourself as you run or you can try the much more difficult option of pool running on your own without the assistance of a flotation device.

Running injuries that deal with any part of the body that you need to work at full capability to run properly are some of the hardest obstacles to overcome. That being said, if you take some of the suggestions given above you will be much better off.

You can’t rush yourself back into full health. All you can do is give your body time to heal and try to take as much strain off the effected area as best as you can.

I truly hope some of what I have written will benefit you and help you to maintain motivation through your therapy and recovery. It is only a matter of time before you will be back on the roads, track or treadmill doing what you love most.

If you have experienced any of these injuries or others leave a comment and tell me what you did to get over them.

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19 thoughts on “Common Running Injuries And How To Overcome Them

  1. Great series of advice Nathan. I have been struggling to qualify for Boston – over a dozen races and no luck yet at cracking 3:10. Twenty two percent of the field at Boston in any given year has NOT time qualified. There are the 1,300 charity runners and then 3,700 others who get in through BAA tourism groups, local running club and municipal bib giveaways and such.

  2. Hammer…you will surely get under 3.10…keep practicing your goal pace and over time, extending it so you will be more accustomed to holding it come race day…plus you’ll be racing on tapered legs…all the more reason you’ll run the time.

  3. Hey, great blog. I was looking for some advice. I’ve recently done a half marathon in 1.19. I have been training for a marathon since late December and have been aiming for sub 3. I have been doing my long runs at between 6.55 – 7.00 minute mile (only a couple of seconds slower than 6.52 goal marathon pace). I have so far done 3 long runs (18, 18, 20). I did regular mid long runs (13 – 15) before this and have done a couple of these mid week. I have five weeks until the marathon and will do at 3 more long runs (20, 23, 18) then start a 2 week taper.

    My question is based on what I have said- what time do you think I should go for in the marathon? – I know race time predictors are ambitious but according to macmillan my marathon time should be 2.47. I am aware that this is certainly too quick, but should i go for sub 2.55 or stick with sub 3 ?
    If it helps, during my last 20 mile run i managed to do the last couple of miles well below goal race pace (6.20) and felt like i could have go on for longer.
    I am considering running my next couple of long runs at 6.40 pace to go for sub 2.55.
    Any help would be appreciated.

  4. Hello. I am in a military field exercise until 15 march but will respond at length to yourquestion when I get home. Thanks for your have a LOT of potential…no limits. Nate

  5. Great blog, been checking it out. I was drawn to your site by the fat fuel system discussions and I noticed you said you started dropping time when you went from easy workouts of 140ish bpm to around 160 @ 75% effort. I’m 32, I run about 2:50’ish pace right now for the marathon and I’ve been wanting to work on developing this system better so the “wall” get’s pushed back a bit further in the race. My 75% mark seems off compared to yours (146). I give myself a few extra heart beats as I’ve been running for years and figured I’ve got a bit on the formula ~191. I usually calculate off of 195. Am I figuring the effort wrong or am I taking a too statistical approach to this? Keep up the good work!

  6. Hi Kyle. Thanks for your message. I’m in a military field exercise until the 15th but will write more in your question when I return. Best wishes, nate

  7. Great post Nathan. It is of immense benefit to people like me, to whom achieving running goals is a matter of great degree of dogged perseverance and surmounting the odds but who have loads of determination and drive to maximize their limited talent!

  8. thanks mark for the comment. I have dealt with many injuries over the years and my heart goes out to those suffering from the same issues..glad it was helpful.

  9. Hi Runner231. I think based on the information you sent me you are certainly capable of a time well under 3.00. Sub 3 is certainly a great starting goal. I believe you are capable of a time well below 3 hours but to not put too much focus on times and to keep you relaxed I’d go for a sub 3 hour time. You may go out and run 2.45…who knows. Play it smart in the first 16-18 miles of the race and really hammer that last 8-10 miles.

    Let me know how it goes. if you can close 20 mile runs at 6.20 pace you are certainly ready to rock the marathon. I am looking forward to hearing how you do.

  10. For the past years I thought that running was just running. Get your long run in and you will whoop butt. Im finding it doesnt work like that at all. To race fast you have to train fast. Thanks for sharing this Nate. Now Im off to do a fast 15 miler. Take care man. As always best wishes and success with your 21459.

  11. Speaking of being fit. I have now lost 26 pounds (siting at 179) since Jan 1st. I have lots of people that haven’t seen me in while that do see me ask if I am sick or something because of the dramatic change. lol. I read through this again, and really sucked in the part about being relaxed, etc..

  12. trained so hard for the marathon and now I have planter fasciitis i ran a 20 mile run and then havent been able to run since that besides a 30 minute and 40 minute run with a little less then 3 weeks until the marathon. I have been biking but scared I will not have the endurance to finish! I am also not that fast the 20 mile run was done in 3 hours and 40 minutes.

  13. Hi Jenna. Im sorry to hear about your plantar fasciitis. I have had that before and it took me sometime to recover from but it DOES go away. You just have to stay patient, one of the hardest things to do in our sport. I know it is hard to have a setback but just know you will come back stronger then ever cause downtime will only make you more hungry.


text:
Resource for runners
The one-stop resource for runners

Welcome to the new runners’ medical resource website.

The runners' medical resource is the product of a joint arrangement between leading UK Road Races and Triathlons including the Virgin Money London Marathon and the Bupa Great North Run. These events combined forces to create a unified stance on medical issues relating to running and triathlon events. The group has subsequently been appointed as the official Medical Advisory Group for RunBritain, UK Athletics' strategic management group for road running in the UK

As you know, taking part in these events is beneficial to your health if you are aware of the correct ways of training, drinking and eating. Participants need to take responsibility for their own health by equipping themselves with the right information. This website delivers in simple terms, how to look after your body to ensure you have a safe and healthy race. Make it your priority to be informed.

"This website is a good resource for runners who may want some guidance in preparation for - and on the day of - a big race. Particularly during this hot weather, it's vital that people are aware of what they should do to stay fit and healthy while they train. With tips on safe training and what to eat and drink, it's an easy-to-use site for anyone out there who wants information on how to run safely." Richard Caborn, Minister for Sport.

Please use the links above to navigate the site.

UK Road Races and Triathlons responsible for the runners’ medical resource:

Virgin Money London Marathon - Bupa Great North Run - Experian Robin Hood Marathon
Bath Half Marathon - Asics Reading Half Marathon - ASICS Breakfast Run
Reebok Bristol Half Marathon - Edinburgh Marathon - The London Triathlon


text:
Can you run with Plantar Faciitis

5 messages
08/11/2006 at 21:06
I have only being running for a month, and have been told I have mild PF.

Can I still keep running, or do I have to stop. I am training to complete my first marathon FLM07, I so do not want to stop training. Any advice welcome.
08/11/2006 at 21:44
As someone who tried to run through it a week after it started, I'd advise you to rest. That was April 2004 and it's not cleared up properly yet, although I am running again now.

It's probably wise to take a couple of weeks off now, freeze a pop bottle of water and roll it under your foot several times a day, and get some stretching advice from a physio. Or try here

PF stretches/[url]

Nip it in the bud early on and you should be OK. Good luck, Debbie
08/11/2006 at 21:47
Oh. poo - I screwed that second link up! That'll teach me to rush!
Try again...

08/11/2006 at 21:48
OK, maybe the dots are upsetting it but at least the second link works now.

Sorry for the mess.
08/11/2006 at 22:10
Thanks for the inf. Cheers Steve

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text:
Moraghan Training - Stevie G

13,521 to 13,540 of 30,390 messages
11/11/2012 at 12:33

hope that eases poste haste Bus. Better this week then the week before Marlow. Now that would be a world of pain...feeling under the weather and trying to race Marlow!

11/11/2012 at 15:55

8 miles of mud, rain, hills and forest today in 7:18. That makes 45 for the week, quite a small mileage week but 2 cracking sessions in there, and the long run today was shortened due to the taper for Leeds starting.

11/11/2012 at 16:43

XC training yes. But XC racing has become a bit off limits for me.

One problem I have is that I have very flexible ankles. When in mud, I seem to spend a little too much time and energy trying to stay upright while my feet go this way and that.

Other runners whose ankles appear to hinge just straight up and down, go flying through mud with hardly a stumble. The upshot is, if you pronate a lot then forget mud.

On top of that, in the last 10 years, just about every injury I've sustained has been through racing XC, the last two injuries were sustained not only in the same event but on the same part of the course within about 30 yards of each other.

It must be down to the disorganised violence of these events that causes such a strain to the system. I'll stick to the roads for now.

Now that Seb has mentioned a three lap course that cuts up badly. Much the preserve of the fast starter this type.

Why this is, is because every runner that  puts his foot on the ground makes the surface worse for the runner following. If you happen to be 100th after just one minute you're going to have to negotiate ground already mashed by 99 other pairs of feet, so harder to run on.

A lad in my club; an 800m runner, was talking about this type of course so I told him what to expect. In the race he went blasting off and finished way ahead of his normal spot, and as the clubs first scorer instead of the usual 6th or so.

11/11/2012 at 17:10

Crap race today: 57th in the X-C and I was 12th last year. The foot is causing training to be cut back so after a few weeks building up I did 42, 28, 10, 10 miles so those 10 miles are telling. Will leave the running or a few weeks and get on the bike to do the cardio.

IronCat5    pirate
11/11/2012 at 17:31

It was a packed field today at Datchet. 103rd - up 90 places from 2 years ago.

Ric - my LH ankle does move up and down fine. My RH, due to multiple twisting etc caused by XC doesn't hinge up/down very well compared to the LH. It does wobble side to side a lot - very noticeable on the bike.

11/11/2012 at 18:06
Philip_M_Jones wrote (see)

Crap race today: 57th in the X-C and I was 12th last year. The foot is causing training to be cut back so after a few weeks building up I did 42, 28, 10, 10 miles so those 10 miles are telling. Will leave the running or a few weeks and get on the bike to do the cardio.

Phil, you deserve an award for just attempting this race.

Foot problems must be the worse.

One of the first things I ever read about various injuries was the comment about feet. "Once your feet have problems, you've had it".

 And then they went on to talk about blisters as the problem. eh!

I think they must have missed something.

After one of my early injuries, I spent hours on a stationary bike. From the results I managed soon after getting running again, I wish I still had one.

 I used to do a lot of cycling but after a rather nasty episode that resulted in an afternoon in A & E, I never went out on a bike again.

Edited: 11/11/2012 at 18:17
11/11/2012 at 18:21

SG - to be honest i was itching to do a tempo this morning let alone a LSR. Although mcmillan will tell me that 6.58 is an LSR pace for me. My foot was blaring & i was just glad to get back on road.

There was one moment in the middle where i was frustrated and a raised a fast section at around 5min miling, No problem, yes! i could have kissed the road and spent the rest of the run glaring at any field.  Stupid XC races! Only cows should be in fields

Cant believe i missed the other divisions Seb yep there was 700 runners after all.  a quick at those around you yesterday you are in some very nice company.  top effort mate.

11/11/2012 at 18:44

Dean, you sound spot on with your training pace, I was just thinking about the idea of sub 7 being "slow"

Good to smash a little section and feel good though isn't it. From what I've experienced and heard, that metatarsalgia can be an arse, but doesn't see too worrying compared to other foot related stuff. I think at least half the thread have had a piece of it this last 6months.

Phil,  I'm really shocked you went and raced today buddy! Last I heard you had at best deep bruising, and needed an insert, and looking at that last month of training, I would have thought the last thing you'd want to do is try and run flat out.

I suppose at least with xcs there isn't the pure and obvious comparison to past times than on the road.

From what I heard today was a record field of 400! (Iron, good work on the improvement, good to feel isn't it)

I think they've made a bit of a problem for themselves keep adding new clubs. One last year, one this year, I think some of the other courses that already tell you not to bring too many cars might be a bit swamped!

Ric, encouraging there! Not.

I know what you mean though. The 2 days of PF i had ages back were worrying. When it hurts to put your foot on the floor it's quite tough to see it going. That has to be the worst running injury.

As for me, I have a nag that these twinges in the top right leg/hip flexor need sorting, but for now I can run through even 5.20 pacing and not feel any worse after or the next day.

Am fastidiously doing strengthening/stretching 2/3 times a day in the meantime. Am entering a really key period this next month, with 2 road pb attempts, and xc fare too.

Will definitely get a sports massage sorted, see if this is mere build up of tightness over time.

Stevie, nice run there as well, xc makes it a lil bit more interesting.

Edited: 11/11/2012 at 18:47
11/11/2012 at 21:41

SG, as far as I know PF is the worse running injury.

As for hip flexor problems. I had some myself once and only resolved the problem when I traced the source to where the things are attached, at the lower back region.

12/11/2012 at 08:37

back seems to be the cause of a lot of things. i do a couple of exercises for the back, such as holding the knees to the chest lying on the floor, and then a single leg version of it.

Also when sat at the desk kind of flexing the back, which can look a little odd as it looks like you're dry humping the desk.

12/11/2012 at 13:06

It must be winter if everyone's running cross-country.  Sounds like great stuff from Seb, Dean and Iron.  Not so good for PMJ, sounds like some time away from it is a good idea.  Feel bad about moaning about a couple of weeks when you've been affected by this for months on and off.

Still not massively tempted by cross-country, but in the spirit of being part of a club, I shall turn up and give it a crack once or twice.  For my club, some of the fastest guys hardly ever run it.

14 for me yesterday, so longest run since the marathon.

12/11/2012 at 14:20

Number for Epsom 10 arrived today.

Low key sort of race with an average of less than 300 finishers most years.

Heavily represented by old bods like me. Last year more than two thirds of the field were vets.

10 miles off road in just under sub 8 min ml average. I can sense that I haven't totally recovered from last weeks race. That Marlow course certainly has a sting in it.

12/11/2012 at 14:43

Nice XC racing on the weekend Seb, Dean and Iron.

PMJ - really hope you can shake that foot problem off. Must be hugely frustrating. I've had a total of 75 days off injured this year so I know how it feels.

Surrey League XC for me on the weekend. I'm getting closer to where I was pre injury, but it's still slow progress and I'm only gradually increasing the mileage as the knee still moans a little every now and then. 27th place in the Div 2 race so inside my pre race target of a top 30 finish. UG had a storming run and finished 4th, a good 90 seconds ahead of me. It was a good day as my club won on the day and we hold a handy lead in Div 2 at the halfway stage of the league. Finished the week off with 20 miles on some gentle hills yesterday morning. It was an absolutely beautiful morning for a run if you were in Surrey. The first hour or so was in darkness but once it was light there was not a cloud in the sky and it was dead calm.

I'd like to canvas for opinions on long run effort level. I normally aim to average about 150-154 HR for my long runs, which is about 75% of max HR. Every now and then I'll have one where I put in a few swift miles towards the end which will push this number up, but I generally try to stick to that range. What do others who monitor their HR on long runs generally sitck to in terms of % of max HR?

12/11/2012 at 15:21

Used to use a HR monitor a lot more than 20 years ago. I no longer bother since all its doing is showing your HR.

What it doesn't do is show is how that HR is linked to the condition of the muscles in your legs.

It also doesn't show an elevated blood lactate level.

You need super fresh muscles to hit max figures. If your leg muscles are stuffed try hitting max HR on them. Despite what some say, my research shows that as your legs gets tired and lose their bounce your heart rate tracks downwards.

You start  a race at 185bpm and by the time you've blown up, its down to 169bpm.

My long run pace is on the edge of threshold so probably 85-90% of full effort.

Played around for a couple of races last year with HR. Discovered that 173bpm was the level I started getting wiped out at. By keeping around this figure I avoided blowing up. I also left about 30-40 seconds on the course.

Sometimes you just have to ignore the numbers and just run.

Edited: 12/11/2012 at 15:22
12/11/2012 at 17:42

I would never race using a HRM but when doing a long run I keep to 150 - 155BPM. This always kept me at the slowest end of my easy pace range and sometimes you just want to hit 7min/miles as you are a bit fresher. But like others say sometimes I'd be running at 150BPM but feel awful as my legs are trashed. I don't use it anymore 'feel' is a far better method IMO. I only use my HRM to check resting heart rate.

12/11/2012 at 19:48

Quick 5 in 7:35 average. Felt rotten, legs were heavy, breathing was laboured. Parents' evening tomorrow so might be back home too late to run anyway so an impromptu day off looks on the cards.

12/11/2012 at 20:54

ss - go easy this week.. save it for the race

Warren - good work on the XC...regards HR i cant help you im afraid despite having the kit i have never used it.

Iron - thats some improvement over 2yr on your finishing positions. Excellent progression

Edited: 12/11/2012 at 20:56
IronCat5    pirate
12/11/2012 at 21:51

I did all my IM training via HR. Everything was Z2 (75-85% can't recall), and then after the first 10 weeks there were a few Z4 pickups on shorted runs and bikes.Slightly different I know, however in this case it was train as you'd race - pretty much the entire race was done in Z2.

The problem with HR is that it is an output rather than an input. The output can be affected by all sorts (time of day, tiredness, caffiene, etc).

Cheers Dean. 90 places and ~6 minutes. Good racing Warren.

I had a bad lower back last year, and the physio had me doing some yoga stuff like cobra/cat/horse/etc. Seemed to ease things up.

Hope the rest works Phil.

13/11/2012 at 06:01

Noticed that Runners World has five (or four) copies of Sports Injuries a Self Help Guide by Vivian Grisogono to give away.

Handy book, I've had a copy since 1988 which explained many of my maladies.

A couple of things that got my attention in the text is

1: The level of pain and damage that some sports people are prepared to keep going through.

2. The rehabilitation exercises that reach and surpass (very quickly) the level that got me injured in the first place.

13/11/2012 at 13:16

HR monitor - I do have one, but since I've never managed to work out my maximum HR, the figures on it are pretty meaningless.  I will give it a proper go soon though.

5 mile tempo run last night (plus 2m easy before and after to make 9).  Averaged 5:59 pace - 6:01, 5:57, 5:55, 5:59, 6:05.  Struggled a little at the end there.  Looking back at the training log, I notice that this is a very similar pace to my tempo efforts just before running 1:18:03 at the Reading Half.  On that basis, a 1:17 -1:18 looks possible at Gosport, in which case I think I shall aim for a slight PB, i.e. low 1:17.  What Dean said is right - the speed is still there, which is apparent from recent rep sessions, but I will need a bit more time before I can string it all together into a decent pace for a whole race.

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Celebrate the Holidays with a Festive Jell-O Salad (Really)

Forget everything you think you know about Jell-O—if you like cream cheese and cranberry sauce, you'll like this retro recipe.

Meghan G. Loftus Friday, November 30, 2012, 12:00 am

I don’t like Jell-O. I never did, not even as a child. Its texture: weird. Its flavor: too sweet. The way it jiggles: creepy. And when I discovered what gelatin was made of, it dropped even lower on my list.

Every Thanksgiving and Christmas, however, my family would insist on making a Jell-O mold to set on the table next to the turkey, stuffing, and other holiday staples. My grandmother would make it, and after she died, my mother inherited the plastic mold and kept the tradition going.

And this wasn’t just Jell-O—it was Jell-O salad, with fruit and nuts set in it and a layer of Jell-O-and-cream-cheese hybrid as a base. I wasn’t a fan of cream cheese either, so needless to say, I never touched this particular side dish.

Sometime in college, I stopped being so closed-minded. I tried cream cheese again, and it was delicious. My family insisted: If I liked cream cheese, I’d like the Jell-O salad. I reluctantly took a bite one recent Thanksgiving…and I’ve never missed a chance to eat it since.

Forget everything you think you know about Jell-O. The lemon flavor the recipe calls for is more tart than sweet, and it pairs nicely with the cranberries and pineapple. You cut cream cheese with Jell-O to make the base, so it ends up fluffy and relatively light (for something involving cream cheese, anyway). The toasted walnuts add a savory note, to keep the salad a little farther from pure “dessert” classification. It’s a nice alternative to cranberry sauce on your holiday dinner table.

If you haven’t navigated away in disgust, and you’re thinking about at least trying this: It’s best to use a bowl-shaped Jell-O mold with lids on the top and the bottom (like this one), but those are hard to find. (Vintage sellers on Etsy and Ebay have them, but they aren't manufactured anymore.) You can make this in any bowl—it won’t release onto a plate as nicely, but it’ll still taste amazing.

Festive Walnut Salad

What you’ll need:
3/4 cup walnuts
1 cup cranberries
1/4 cup sugar
2 3-ounce packages lemon Jell-O
1.75 cup boiling water
3 tablespoons lemon juice
1/4 teaspoon salt
1 8.5 ounce can pineapple tidbits
1 10 ounce bottle lemon-lime soda, chilled
1 8 ounce package softened cream cheese

How to make it:
1. Toast walnuts at 300 degrees for 10 minutes and set aside.
2. Coarsely chop cranberries, mix with sugar, set aside, and let stand.
3. Dissolve Jell-O in boiling water, stir in lemon juice and salt, drain pineapple syrup into Jello, mix, and cool in fridge about one hour, or until slightly thickened.
4. Stir in chilled lemon-lime soda, and cool in fridge until thickened (but not fully set).
5. Set aside 1.5 cups for cream cheese layer. Stir cranberries, pineapple, and half of walnuts into remaining Jell-O, spoon into mold, and chill in fridge.
6. Meanwhile, blend softened cream cheese into 1.5 cups set-aside Jell-O using a mixer, stir in remaining walnuts, and chill in fridge.
7. When the fruited layer is almost set, carefully spoon creamy mixture over it, and chill until solid. (Overnight is best.) Keep cold until plating. Serves 10-12.

If you have a recipe you'd like to share with fellow runners, or any other food-related content you'd like to see, email ravenous@runnersworld.com.

Tags: Side Dish


text:
Beginners and Beyond

Morning after MONDAILIES (Read 56 times)

    Anyone and everyone can post your runs, cross-training, abdominal work, rest days, race plans, training questions, etc.. The only stupid question is the one you did not post. There’s a great mix of beginners and veterans, runners and walkers, and maniacs and returners (from injury, to running, to RA). We're all a little crazy here, too! While this thread is a terrific source of motivation for runners and serves as outstanding accountability, you’ll quickly find this remarkable group to be highly supportive of all life experiences. So, come on in, put your feet up, and stay awhile (not literally!) And whoever is up first is welcome to start the thread and we definitely keep some weird hours around here.

    Do you even run?

      After last night's nail biter, this will be me today.  How apropos that her name is Kelly.  LOL!

      Do you even run?

      Fear is a Liar

        Good Morning Dailies!

        I'm awake and caffeinated! It's time to enjoy a rest day!

        I'm so vegetarian I don't even eat animal crackers!

          "Rest" day for me, but I think I'll work on some strengthening exercises for this IT band.  I'll be doing some reading later.

          IN the meantime, you know it's bad when your coffee is tired.  WAKE UP!!!

          Do you even run?

            Know thyself

            YAYpril - B-Plus

              I'm a little sore today but nothing awful. Might head to the gym at lunch for the arc trainer.

              Bad Ass

                Morning!  I have a recovery run and weights tonight.

                Off to work.  Hoping the bitch takes a day off today, haha.

                Damaris, Marathon Maniac, Ultra Runner, INKnBURN Ambassador

                "The most powerful weapon on earth is the human soul on fire."

                delicate flower

                  Happy Monday!  MONDAY MONDAY MONDAY!!!  Yep, I was up way too late last night.  I guess I should be happy that I managed five hours of sleep.  It's a good thing I stocked up Friday and Saturday nights.  I am all discomboblulated though and can't get into my groove this morning.

                  Fun football party at my house last night.  I ate way too much.  I NEED that one hour of elliptical today.  Last work day for me for a little while...big day tomorrow.

                  Have a great Monday!

                  proud sherpa

                    Good morning!

                    SO and I are going to see a show tonight, The Tragically Hip. It's an old Canadian rock band. A favorite around here. They're playing in Kingston, Ontario, their hometown. Kingston is three hours away, so I'll be leaving work early, my sister is coming to replace me at daycare. We're spending the night in Kingston and will be back tomorrow morning. It's been years since we've gone to a rock concert. These days, it's more likely to be classical music at a concert hall for us. We've slowed down... sigh... Will we be laughed at if we show up in a long black dress and a suit and tie? Will the rockers beat us up? Big grin

                    I don't think I'll be running at all today, which is ok.

                    Have a great day!

                    PRs: Boston Marathon, 3:27, April 15th 2013

                            Cornwall Half-Marathon, 1:35, April 27th 2013

                    17 marathons, 17 BQs since 2010

                      Know thyself

                        To the gym after work today.

                        Hey Baboon, sounds like you're more than ready for the surgery. Best wishes and here's to a speedy recovery!

                        First Race

                        Hot Chocolate 5K Chicago November 4, 2012 30:17

                        Second Race

                        Penguin in the Park 5K Decatur Illinois March 23,2013 27:08

                          Mornin' Peeps!

                          5 miles for me this morning. Ate way too much yesterday and had to stop to, um, take care of bidness. Good thing I run at oh dark thirty. Cool

                          Have a fantastic day everyone!

                          Lily- have a great time at the show.

                          Skirt Runner

                            Have fun at the show Lily!

                            I need so much coffee it's not even funny. I wish the Super Bowl started earlier. SRD for me.

                            Have a great day.

                            PRs:   5K- 28:16 (5/5/13)      10K- 1:00:13 (10/27/13)    4M- 41:43 (9/7/13)   15K- 1:34:25  (8/17/13)    10M- 1:56:30 (4/6/14)     HM- 2:20:16 (4/13/14)

                            I started a blog about running :) Check it out if you care to

                            Wickedly Average

                              Top of the morning, y'all, and happy Monday!!!!!

                              Kay, I've had a few mornings like that, even without staying up late! Starting work at 0-dark-30 does that to you sometimes.

                              Coffee's ready, half decaf and half medum italian roast, with a dash of nutmeg and a dash of cinnamon in the basket. Freshly ground, of course.

                              I have the day off today, since I'll be working Tuesday through Sunday this week. I'm going to head out for a slow 3.5 mile recovery run this morning, then off to the dentist for a checkup at 1 PM. It's a little chilly this AM, but I'll dress warm.

                              Tom (formerly known as PhotogTom)

                              5K - 25:16, 10K - 55:31,  15K - 1:20:55,   HM - 1:54:54

                              Wickedly Average

                                I wish the Super Bowl started earlier. SRD for me.

                                The Super Bowl should be at 1 PM on Sunday, like most all other NFL games. It should be played in a cold, snowy stadium like Cleveland! At least then, there'd be a championship team in that stadium for a change!

                                Tom (formerly known as PhotogTom)

                                5K - 25:16, 10K - 55:31,  15K - 1:20:55,   HM - 1:54:54