This week's trail running tip is inspired by a question from one of my former cross country teammates at the University of Portland. He asked me to elaborate on how to train specifically for trail running, and how this can be different from training for other forms of running such as track, cross country or road.
In my experience, there are a variety of ways to train effectively on the trails. For example, some accomplished trail runners, such as Kílian Jornet, compete in the winter sport of ski mountaineering for half of the year and run trails during the other half. Other trail runners enjoy weekly hours of hiking or rock climbing to spend time in the mountains in addition to their running mileage. Still others prefer structured workouts, such as 12 by 400 meter hill repeats or uphill tempos. Although there is not one method for the best way to train on trails, I'd like to share three essentials to my trail training.
The most essential part to any trail runner's routine is enjoying your time out on the trails. For me, taking a long run to explore far into the mountains is one of my favorite ways to enjoy the trails. I have many joyful memories of longs runs with friends, such as an outing with Hoka One One athlete, Hayden Hawks, that took us far into the Wasatch mountains outside of Salt Lake City, Utah. We spent several hours on the trail, scrambling through scree fields, sliding down snow patches and jumping into an icy alpine lake.This kind of run reminds me how much I love to explore and have fun in the mountains, which is an essential part for me of being a trail runner.
Hayden Hawks helped the U.S. men's team for a gold medal at the 2016 World Mountain Running Championships.
Trail runners should be prepared to encounter a wider variety of terrain than other types of runners. During trail races, I've run on loose rocks, boulder fields, snowy ski runs, grassy slopes, muddy forests, mountain service roads, single track, red rock slabs, and granite peaks just to name a few. Each type of terrain presents unique challenges that runners should train on before attempting to race on.
Before the 2017 Long Distance Mountain Running Championships in Premana, Italy, I spent a week training in the Pyrénées mountains in the south of France, which helped me get used to the steeper and more technical European-style single-track terrain that I would encounter at the world championships. I was told before the race that it was common for Americans to lose time on downhills in European races because of their unfamiliarity with the steep and technical single-track, however, I can happily say that thanks to my time in the Pyrénées no one passed me on a downhill.
Trail running uses more muscle groups than other types of running. There is more agility and lateral movement when running on trails to avoid rocks, roots, and to make sharp turns. Additionally, uphills may make your calves burn, while fast downhills can quickly give you soreness in the quads. To make sure my body is strong in all of these areas, I like to ensure that I'm doing a diverse set of activities in addition to my running. I do a core and stretching routine almost everyday. I also incorporate yoga, balancing exercises, some swimming, and cross-country skiing in the winter.
Max King carried the 50 pound Google Trekker on part of the Western States 100 course.
I've also witnessed world champion trail runner, Max King, pick up large rocks during his runs as a form of strength training. However you organize your strength routine, I think it's beneficial to have a diverse set of activities that you can do in addition to running.


text:
Scott Morrison and Bill Shorten go head to head in second leaders' debate - ABC News (Australian Broadcasting Corporation)
Scott Morrison and Bill Shorten go head to head in second leaders' debate
Good evening and welcome to the end of another week of the federal election campaign. What better way to wrap up a tumultuous week (more on that later) than with an hour-and-a-half of what's sure to be vigorous debate between two leaders. That kicks off in just over an hour, so stay tuned.
by Lucy Sweeney 5/3/2019 7:26:37 AM
Comment ()
Where can you watch the debate?
Good question. It's being hosted by Sky News — if you have WIN in your area, you may be able to tune in there, too. Either way, stick with me and I'll bring you the key moments.
Here's what you missed
First up, in case you've been hiding from election news all week (many wouldn't blame you), here's a quick recap of what you've missed. It's been a bad week for candidates with skeletons in their social media closets.
Labor Senate candidate in the NT, Wayne Kurnorth, was disendorsed by the party on Monday after anti-Semitic conspiracy theories and anti-Islamic posts came to light.
Liberal candidate for the Victorian seat of Isaacs, Jeremy Hearn, was dumped on Wednseday for writing that Australian Muslims are plotting to overthrow the Government and install sharia law.
Liberal candidate for the Victorian seat of Wills, Peter Killin, also went on Wednesday after it was revealed that he had encouraged conservative Christians to "infiltrate" the Liberal Party to stop gay people from being elected to office and party positions.
Liberal candidate for the Tasmanian seat of Lyons, Jessica Whelan resigned today after screenshots emerged that appear to show comments made on Facebook spouting anti-Muslim, anti-immigrant views
Labor candidate for the seat of Melbourne, Luke Creasey, also withdrew today after social media posts emerged that showed him engaging in inappropriate jokes about rape, lesbians and Catholics.
And they weren't the only ones. One Nation's Steve Dickson was also dumped by party leader Pauline Hanson on Tuesday over strip club videos, while candidates from Katter's Australia Party and the United Australia Party also had their past posts come back to bite them. Annabel Crabb recapped the candidates dropping like flies in her weekly newsletter this morning. (If you haven't signed up, WHAT ARE YOU DOING HERE? Get on it.)
Where have the leaders been today?
They're in drizzly Brisbane tonight, but they both started the day in Tasmania.
Scott Morrison and his Treasurer Josh Frydenberg, seemingly walking into a river, just before announcing the Coalition's $200-million commitment to clean up waterways. (ABC News: Ian Cutmore)
Both leaders travelled north via Melbourne, where Mr Shorten met this very good dog.
Bill Shorten was making an announcement on disability funding. (ABC News: Matt Roberts)
In other news today
There have been a few political stories today that didn't involve a candidate being dropped. Here are some of the things we learned.
Steve Cannane and Echo Hui, along with the ABC Investigations team, have released this report on Chinese-Australians being targeted by a social media scare campaign that claims there would be an influx of more than a million refugees in 10 years if a Labor government was elected.
Meanwhile, Rebecca Trigger, also from ABC Investigations, has been speaking to a commuter who says says she was airdropped campaign material in support of Fraser Anning's Conservative National Party by an anonymous sender on a peak-hour Melbourne train.
RMIT ABC Fact Check has assessed a claim from Mark Butler that Australia has the lowest uptake of electric vehicles in the OECD.
And Alle McMahon, who's working with the ABC's You Ask We Answer campaign, has explained how party preferences work (for anyone who's not quite sure what the how-to-vote cards really mean).
Speaking of Fact Check
Our friends at RMIT ABC Fact Check will also be watching the debate tonight. Follow them on Twitter — if there's anything they can nip right in the bud, they'll be doing so there. And later on, they'll be delivering you a fresh hot fact check dissecting all the claims from both leaders during tonight's debate.
Here's what they found after the first leaders' debate, on Monday night.
Quite the theory here. Keep those eyes peeled for democracy sausage dogs come election day.
If Democracy Dogs are a thing, and Democracy Sausages are a thing, are Democracy Sausage Dogs the most democratic thing ever?
-democracy fan
OK, it's almost show time
While I can't bring you live shots of the leaders making their way awkwardly to their opposing seats, I'll do my best to describe the mood for you.
Questions from you
when is it on?
Five minutes' time, Mike. Put the kettle on.
is this being televised in sydney ?
Depends on your set-up, Matt. You can watch live on Sky News through Foxtel channels 103 and 600, OR Sky News on WIN channels 53 and 83 in regional areas.
how long does it go for
The broadcast is about an hour and a half, Ken.
And we're underway
The leaders have taken their seats and they are shaking hands as host David Speers explains the rules. Scott Morrison has won the coin toss so he speaks first.
Morrison's opening pitch
Tonight, my commitment is direct and honest answers to your questions. But my answers will cover one particular theme: Australia is the best country in the world and I have a commitment to keep it that way.
Mr Morrison says the way he'll do that is through a strong economy.
Shorten's response
Australia needs a change, the economy is not working in the interests of working and middle-class people.
He's talking about medical bills, power bills and child care costs going up while wages stagnate.
And of course there's been chaos in Canberra — you voted for Mr Abbott you got Mr Turnbull, you voted for Mr Turnbull you got Mr Morrison.
The first question is about sexual assault
From the questioner:
"Less than 1 per cent of rapists are jailed. This is wrong. How are you going to address this issue."
Mr Morrison answers first, noting the issue strikes a chord with him as he's got two daughters and is the son of a police officer. He says more resources need to go towards policing, and notes there's bipartisan support for increasing services for people experiencing family violence.
Mr Shorten also asked the questioner's name, it sounded like Lana. He says he thinks more can be done in terms of protecting women who are in violent situations, and notes he agrees with Mr Morrison but Labor wants to increase funding.
A question for Labor
"What number of policies does the Labor party have tabled, and what are their costings?"
Mr Shorten says costing policies is "a matter of priorities". He says Labor plans to release its costings at the end of next week (the second last week of the election campaign).
Mr Morrison responds on the issue of multinational tax — here's an explainer of how the major parties differ on tax policies.
The leaders are tousling on this issue — Mr Morrison notes "I'm happy for him to talk more because he's got more taxes to explain!" which got a stilted laugh from the audience.
And now to franking credits, among other things
Scott Morrison is challenging Bill Shorten on Labor's franking credits proposal, here's the response:
"Everyone who goes to work, you pay your income tax, and then that gets sent to someone else who hasn't paid income tax at all simply because they own shares, and that is not fair. "
And the Labor leader tries to pivot to cracking down on multinationals, which Mr Morrison says the Coalition has already done.
Now to expressing religious views publicly
The questioner is asking about Christians' freedom to speak about what they believe. She feels that may be eroded under Labor.
Both leaders say they're passionate about freedom of religion. Here's Scott Morrison's answer:
"[Religious freedom] is one of the most fundamental freedoms any Australian has, but we live in a society where we respect each other. In the way we express things we have to be very mindful of our respect for others."
Mr Shorten asks: "What do you want to say that you can't say now?"
The questioner says people can speak their mind but they are socially persecuted for it.
"You can't say something like 'abortion is wrong' … so if you say something like that then you get attacked for that viewpoint," the questioner says.
We pivot to social media
Bill Shorten's taken the opportunity to make this debate about debating. Very meta.
"I think you go to a deeper question here, there is a lack of civility in the public debate. What happens too often in politics is destruction. Somewhere along the line we've become very uncivil. I think social media — and the mainstream media — have something to do with it."
Do you agree?
The next question is on youth mental health
The questioner is asking about funding for services like Headspace and Kids Helpline. Scott Morrison answers first:
"I think this is the real crisis. Young people are killing themselves, in remote and Indigenous communities here in the suburbs of Brisbane and in my suburb in Sydney."
He's talking about the Coalition's funding pledges for mental health services. Here's a bit of a recap on that.
"It used to be a stigma, and it still sometimes has some stigma unfairly. Even in the 1980s when I was at school, people weren't saying what it was. This challenge of mental health and indeed suicide, is more pervasive."
He asks the audience how many people have known a family affected by suicide, and a majority of hands go up.
The next question is on licensed post offices
Scott Morrison begins:
"They're a retail office like any other, and we want to see them succeed as small businesses."
He says no government has worked harder than his has to support small businesses.
Bill Shorten agrees with Mr Morrison and the Coalition's policies, but wants to talk specifically about the number of Australia Post outlets (I honestly didn't see this going here).
"I think that having an Australia Post outlet in your town is a sign of health. I think there's probably more that we could do to give these small businesses the ability to compete with the banks."
He says he's not saying Labor has a specific policy on this for this election, but wants more services in regional areas.
What about education?
Bill Shorten answers first this time and says first of all, Australia is not leading the world in terms of early education. He's now spruiking Labor's early education policy to extend free preschool funding to include three-year-olds as well as four-year-olds and moves on to talk about putting money back into TAFE and supporting tertiary education.
"No country ever went backwards investing in education."
Scott Morrison says it's not yet clear if the states would support Labor's early education policy so "it may not even happen".
"We've been meeting our obligations and more," he says, noting the Coalition has met its commitment to the Gonski reforms.
"It's about the quality of the teachers and investing in those teachers, ensuring we're getting that development to those teachers, because it's a great teacher who's going to make a difference."
Mr Shorten fires back: if you think that we're spending enough on education, ask a child with special needs, or a parent, he says.
How about that surplus?
Jeanine (not sure of spelling) asks "Mr Morrison, no wait, Mr Shorten" whether he plans to have a surplus.
Mr Shorten says he plans to have a surplus each year he's in government.
Mr Morrison says he's got one (the Coalition has PROJECTED a surplus, btw).
We're not getting much from the on-the-spot answers here, but Mr Shorten has gone over to his notepad to scribble something down. He's held up a sign, not sure what it says
In the meantime here's a sensible breakdown of the differences between the Coalition's and Labor's tax plans, from Nassim Khadem and Michael Janda.
Mr Shorten has just called Mr Morrison a 'classic space invader'
I wish I could explain this better, but basically things got heated talking about tax and Scott Morrison got within spitting distance of Bill Shorten.
I think the audience comment made about people being afraid to share their views is really pertinent. In our (sometimes wellmeaning) rush to promote our own morals, we tend to trample on the morals of those with whom we disagree. Thus we end up destroying the diversity of opinions that makes democracies function. I'd like to see a bit more respect for those of all opinions (religious or otherwise) in the public sphere, as well as in social and mainstream media.
-Josh
Thanks Josh, civilly put!
The debate returns to mental health
Tamara asks what the government is going to do for Defence Forces personnel struggling with mental health issues after deployment.
Scott Morrison says he was campaigning in Townsville earlier this week and the local candidate received the news that a Defence friend of his had taken his own life. He says stories like these are another example of why mental health care services need to be available to all veterans, and notes the Coalition is putting more money towards these kinds of services, and help them get back into employment.
But Tamara says the Department of Veterans Affairs is a blocker for people who are struggling.
Bill Shorten responds that people feel powerless working within a system, and says he wants to hear about the real problems and not just tell people what his plans are.
Justin asks the leaders how they'll ensure that their government will spend their money in the way the people want.
If you ask me it's a tricky one to answer. Scott Morrison goes first, putting forward the example of the Pharmaceutical Benefits Scheme as an important place to spend taxpayers' money.
"I think the PBS is the most important thing that the government has been able to do, but the election is about the people deciding what they think money should be spent on."
Bill Shorten says he's not going to promise to spend Justin's taxes exactly as he wishes because nobody can promise that, but notes Labor's commitment to spending on education and health care.
It's all coming back to tax
Melanie asks: what's actually happening in the space of climate change and renewables, long term?
Scott Morrison goes first, noting that both parties have policies on reducing carbon emissions. That's right, they do. Here's some more info on that, courtesy of Henry Belot.
Mr Morrison says the difference is how much it's going to cost, noting that the Coalition's target is less aggressive. But Bill Shorten says it doesn't amount to real action, so that's why Labor's carbon emissions target is more ambitious.
David Speers interjects some to-ing and fro-ing between the leaders to ask about Mr Morrison about the Coalition walking away from the National Energy Guarantee (touted under Malcolm Turnbull).
Mr Morrison says the NEG was one way to reduce emissions, and the Coalition has now come up with another — the Climate Solutions Fund (it's always a three-letter acronym, friends).
Speers has a corker final question for Mr Shorten, too: why can't you tell us what it will cost to cut emissions by 45 per cent?
He says it's "not a cost to the taxpayer, and [the Coalition's] plan is a greater cost to the environment".
First from Scott Morrison:
"This is a choice and the choice I think is between a government that knows how to manage money, because when you manage money you know how it should be spent and don't have to go back to ask for more and more and more.
Over to Bill Shorten:
"The choice is the same. It's time for a change. We're united, we're stable, and we've made the commitment to stick with our choices."
Well that just about does it, what did you make of that?
That concludes the second leaders' debate of the federal election campaign. I'd be interested to see who our blog watchers thought was the stronger speaker.
Your thoughts on the winner
Looking at the audience participants results, i think the answer to 'who won' is nobody. With 41%/43% and still 16% undecided it would be a delusional party functionary who raised the victory flag. Draw.
I believe P.M. wanted to have last say on every question - very rude!
-Brian Barker
Shorten was much better that previously but still way too light on real deatil and way to thick on emotion and raising and lowering his voice. For someone who's mother is a teacher his use of "wevva' and the like instead of 'weather' is just annoying and low class... Morrison had the detail and broader effects down pat but I wonder how many people really care for detail. Morrison also missed a lot of chances to dispute Shortens claims on franking credits being a 'gift' paid for by other taxpayers.. not a bad debate, Bill Shorten shouldn't be too happy, the 2% margin was far too small for an opposition leader.
-Scotty
And we'll leave it at that tonight.
by Lucy Sweeney 5/3/2019 10:54:17 AM

redpajama_set_name: RedPajamaCommonCrawl


text:
События
 873 (39 год Асы) — болезнь царя Иудеи Асы.
 Иосафат становиться царём Иудеи (по хронологии Уильяма Олбрайта)
 3 мая — частное солнечное затмение (ось лунной тени прошла в 2630 км от Земли). Наблюдалось в северной части Гренландии и в Восточной Сибири.
 1 июня — частное солнечное затмение (ось лунной тени прошла в 2795 км от Земли). Наблюдалось только в Южной Атлантике близ Антарктиды.
 27 октября — частное солнечное затмение (ось лунной тени прошла в 413 км от Земли). Наблюдалось только в Антарктиде и южной части Индийского океана.

Скончались
 Аса (по хронологии Уильяма Олбрайта)

См. также

Примечания

redpajama_set_name: RedPajamaWikipedia


AKC Responsible Dog Ownership Month on September, 2019: Show dogs in pet homes until they are shown.?
We are actually considering doing this as well, once our litter is whelped, if there is a male we want to keep. We would co-own on paper and we would be responsible for showing and health testing, the owners would be responsible for keeping the dog and regular vet visits and we would retain breeding rights. Then, when the male is done being a sire (assuming the health clearances are good and he does well in the conformation ring) we would give full ownership to the person we co-own with. I would ask the breeder what your aunt would be expected to pay for and if at the end, she gets to keep the dog. And, if the dog can't show or breed for whatever reason, will your aunt have to pay full price or just for the neuter? Will your aunt's name be on the official AKC paperwork?
It is fairly common in breeds where intact males don't get along very well and the breeder keeps the dogs in the house. If they're kenneling dogs, it doesn't matter, but if your dogs live in the house with you, it can be difficult having more than one male that isn't neutered.
Make sure your aunt has a written contract that spells everything out.
Hopefully, you have purchased your dog from a breeder/private ownership or pet store, for my answer to be correct. If you ad more details, I will edit my answer to be able to help you properly. At the time of purchase, you are normally given a pedigree and an agreement to forward you your dogs papers. The previous owner first registers the litter and from there the ownership is transferred to you. In accordance with the Canadian or American Kennel Club, this has to be done by the time your puppy is six months. Some breeders have a contract with you that you can not breed your dog, therefore, you have to prove, by way of a vet receipt showing your dog has been spayed or neutered. This Agreement is called a breeding contract. Please give more details so I will know who is responsible for the registration and I'll put you on my watch list so I can get back to you, if required. Hope you are enjoying having a new fur kid in the house.
Are White German Shepherds good family dogs?
The thousands of forum members there are very knowledgable about the GSD breed and they'll be the first to tell you that a well bred white GSD is every bit as good, healthy and stable as a regular color GSD. The idea that they are somehow naturally more agressive is ridiculous. In my opinion, the vet that the vet tech quotes on this likely just had a bad experience with one (as you can with any dog). There aren't ANY statistics that support this. In fact, a lot of people suggest that the white is LESS aggressive and intense than its colored brethren. There's some evidence for that due to its being used less often in protection work - though many law enforcement agencies use them for detection and tracking.
It is true that white is a disqualifying fault in the AKC - but that just means that you can't show the dog in conformation. You can still register them and compete with them in the full range of AKC sponsored activities. It IS allowed to show in the UKC (the 2nd largest breed club in the United States). There are no less than five breed clubs specifically devoted to the White Shepherd or White German Shepherd Dog. There are PLENTY of reputable breeders who focus on them. They do the full range of health tests on all of their dogs, show them and title in them conformation (in the UKC) and work them in obedience and other sports (in both AKC and UKC). Again, check with the members of the German Shepherd Dog Forum if you want to get their opinion on a certain breeder (NOT Yahoo Answers!!).
However, like any breed, you have to check the breeder carefully and be prepared to raise the dog responsibly. A bad dog can be made good by responsible and caring ownership and a good dog can be made bad by careless ownership. Don't rush into it. Read all you can. Talk to the breeder and look at their other dogs. Talk to other White Shepherd owners. The dog will be with you for upwards of 15 years - spend a few extra months selecting the right one.


text:
Science of Security VO
CPS-VO » Science of Security VO » ABOUT
Submitted by Katie Dey on Fri, 10/12/2012 - 3:36pm
Goals of the Science of Security Virtual Organization
The President's plan for Federal cybersecurity research and development includes as one of only four thrusts the research to develop a "science of security" that would provide first principles and the fundamental building blocks for security and trustworthiness. It further recognizes that the multi-dimensional nature of the problem will require contributions from biology, economics and other social and behavioral sciences in addition to the traditional disciplines of mathematics, computer science, and electrical engineering. Numerous activities have been initiated across government, academia, and industry to advance the development of such a science. This Science of Security Virtual Organization is established through the collaboration of Federal Agencies to provide a focal point for security science related work and to facilitate the creation of a collaborative community to advance security science.
About Science
Security science is taken to mean a body of knowledge containing laws, axioms and provable theories relating to some aspect of system security. Security science should provide an understanding of the limits of what is possible in some security domain, by providing objective and qualitative or quantifiable descriptions of security properties and behaviors. The notions embodied in security science should have broad applicability - transcending specific systems, attacks, and defensive mechanisms. The individual elements contained within security science should contribute to a general framework that supports the principled design of systems that are trustworthy, they do what people expect it to do – and not something else – despite environmental disruption, human user, and operator errors, and attacks by hostile parties. Trustworthy system design may include contributions from a diverse set of disciplines including computer science, systems science, behavioral science, economics, biology, physics, and others. The definition of security science itself is not considered settled - discussion is invited under this Forum Topic.
National Security Agency Science of Security Initiative
The National Security Agency Research Directorate sponsors the Science of Security Initiative to promote foundational cybersecurity science that is needed to mature the cybersecurity discipline and to underpin advances in cyberdefense. The SoS initiative works in several ways. 1. Engage the academic community for foundational research, 2. Promote rigorous scientific principles, and 3. grow the SoS community. The SoS Virtual Organization is the SoS's initiative online home. More information about the NSA SoS Initiative Efforts.
Features of the SoS Virtual Organization
A background article on the SoS VO can be found here.
The SoS VO provides a wide range of information, networking, and collaboration capabilities:
(Click the links below to view video demos of each topic)
Survey Current Research - track research projects in ongoing SoS and related security research programs
Review Important Announcements - get news on significant SoS-related activities
Find Out What's Happening - watch for events of interest in the community Calendar
Connect to Others - use chat, video conferencing, forums, and online networking
Share your Work - build wikis, set up special interest groups, upload files & tools, reports, multi-media
Discover Resources - search for people, papers, events, and other items of interest
View the CPS-VO Tutorial for further instruction on these topics.
Submitted by Katie Dey on Sat, 08/25/2012 - 12:39am
SoS Background Material
Recommendations for Science of Security background reading
Trustworthy Cyberspace: Strategic Plan for the Federal Cybersecurity Research and Development Program
Final Report: 2008 Berkeley SoS Workshop
The Next Wave: Developing a Blueprint for a Science of Cybersecurity Spring 2012
Blueprint for a Science of Cybersecurity, Fred B. Schneider
The Science of Security, Security & Privacy May/June 2011
"Measuring Security", IEEE Security & Privacy, May/June 2011, Stolfo, Bellovin, Evans
Science of Cyber-Security Study, Kickoff Meeting
Science of Cyber-Security, JASON report, 2010
The Next Wave: Building a National Program for Cybersecurity Science Winter 2012
Other Science Related reading
Strong Inference, John R. Platt
The Sciences of the Artificial excerpt (2nd Ed. 1981, pp 129-159), Herbert A. Simon
DHS Roadmap for Cybersecurity Research


Investing your money and knowing your goals are important to growing your wealth. But there is no guarantee of investment success.
Asset allocation does not guarantee a profit or ensure against a loss, but it can help you manage the level and type of risk you face. Your objective is to construct a portfolio that can provide you the return on your investment you want, without exposing you to more risk than you are comfortable with. Various assets (like stocks, bonds, and cash equivalents) have different potential for return and loss, and typically do not respond to market forces in the same way at the same time. If you diversify by owning a broad mix of assets, a downturn in a single holding will not necessarily damage your entire portfolio.
There is no simple formula that can find the right mix for every individual. But finding and deciding on the right mix is one of the most important decisions that investors make. Because of market changes, life changes, and product changes, it is a smart idea to revisit your asset allocation from time to time with the help of a trained professional.