The Severn-boating page is a non-commercial boating site (but see below) produced by a keen amateur yachtsman.
His present boat ' Janet B ' is a Hardy Pilot motor cruiser often seen on the tidal and non-tidal River Severn.
Suggestions for reciprocal links with other non-commercial sites are welcome for free inclusion in the Severn boating page.
Your site is visited by customers who know your domain address. But what about possible new customers?
New customers may be 'surfing the net' entering keywords into a search engine which reflect their interest and perhaps, your future business.
Severn boating is rated highly by most search engines and is regularly visited by potential customers.
They could be immediately transferred to your site!
No banners are accepted. But you could have a direct link to your web site from the Severn boating page.
A small donation will be required. For further details, contact us with details of your site.


Welcome to my psychology practice website. I am a licensed psychologist serving children, teens, and young adults in the greater Seattle area.
My services include individual counseling, evaluations for gifted programming, and consultation with parents around behavior management. Please click on the tabs above for more information about these services.
If you have already scheduled an initial appointment, please click here.


A key part of the appeal of interactive communications technology (ICT) has been its huge potential to facilitate citizen access to and participation in government and the political process, particularly since the advent of the World Wide Web (WWW) in the early 1990s. The ability of citizens to initiate direct contact with government individually and become civically engaged can be enhanced by telecommunications, according to e-democracy proponents (see Barber, 1984, 2003; Becker & Slaton, 2000; Cleveland, 1985; Clift, 2004; Davis, Elin, & Reeher, 2002; Nye, 1998). We refer to this use of ICT to enhance democracy as the virtual town hall (VTH). When we use the term "virtual town hall," we refer not only to specific current or prior use of ICT as a site for interactive public discourse but also to the full range of potential civic discourses that might be mediated through and enhanced by ICT (e.g., electronic town meetings, citizen juries, e-panels, and online polling, to name just a few). In short, the VTH concept encompasses all the ways in which contemporary and future interactive technologies can potentially create a "virtual public sphere," returning to "mass culture" some of the interactive and direct discourse practices of the traditional, local civic environment. We believe that such technologies have the potential, when developed and implemented properly, to enhance participatory government in any areas where broad-based access can be achieved. Likewise, this potential should encourage us to pursue the goal of increasing access to ICT for people everywhere, regarding it as a fundamental public service, like a basic utility, that constitutes a major factor in maintaining the quality of life. Governments in the United States and elsewhere have created a strong presence on the WWW since the mid- to late-1990s. However, government Web sites typically emphasize what has been called a "services first, democracy later approach," especially in the United States (Clift, 2003). The use of ICT to enhance citizen engagement with government and politics is often overlooked, downplayed, or ignored by governments in favor of the technology's capacity to help facilitate the delivery of public services. Technology provides numerous opportunities for a more open, democratic process of governance and increased political participation. In theory, ICT makes this possible for the following reasons identified by Abramson, Atherton, and Orren (1988): the huge volume of information that can be exchanged; the ability to exchange this information without being constrained by time and space; the unprecedented control users have over what messages are received and when; the decentralization of information production and control; and the interactive nature of information exchange. Thus, the VTH can bring into being an online version of the public sphere, empowering ordinary citizens to strengthen their communities and democratic institutions (Cropf & Casaregola, 1998). The VTH uses ICT to encourage public discussion and deliberation over the proper ends of government and the means to achieve those ends. We contend the VTH can serve as a means to strengthen civil society. As noted by Putnam and others, civil society is essential to democracy. Civil society helps inculcate the core values and norms associated with democratic government. Indeed, according to Alexis de Tocqueville, civil society is what makes democratic government possible. Whether the potential of the VTH to strengthen civil society is fulfilled, however, depends on the current choices made by governments and other social institutions regarding issues of citizen access to ICT and the role of this technology in democratic governance.


text:
Sebastian Pérez Cardona (Envigado, 29 de março de 1993) é um futebolista Colombiano que atua como volante. Atualmente defende o Boavista FC.

Carreira
Pérez fez parte do elenco da Seleção Colombiana de Futebol nas Olimpíadas de 2016.

Títulos

Prêmios individuais
 Equipe ideal da América de 2018

Ligações externas

Naturais de Envigado
Futebolistas da Colômbia
Futebolistas do Atlético Nacional
Futebolistas do Club Atlético Boca Juniors
Futebolistas do Barcelona Sporting Club
Jogadores da Seleção Colombiana de Futebol
Jogadores da Copa América de 2016
Futebolistas nos Jogos Olímpicos de Verão de 2016
Futebolistas olímpicos da Colômbia
Jogadores da Copa América de 2021

redpajama_set_name: RedPajamaWikipedia


Disturbance of DNA methylation leading to aberrant gene expression has been implicated in the etiology of many diseases. Whereas variation at the genetic level has been studied extensively, less is known about the extent and function of epigenetic variation. To explore variation and heritability of DNA methylation, we performed bisulfite sequencing of 1760 CpG sites in 186 regions in the human major histocompatibility complex (MHC) in CD4+ lymphocytes from 49 monozygotic (MZ) and 40 dizygotic (DZ) twin pairs. Individuals show extensive variation in DNA methylation both between and within regions. In addition, many regions also have a complex pattern of variation. Globally, there appears to be a bimodal distribution of DNA methylation in the regions, but a significant fraction of the CpG sites are also heterogeneously methylated. Classification of regions into CpG islands (intragenic and intergenic), 5'end of genes not associated with a defined CpG island, conserved non-coding regions and random CpG sites, show region-type differences in variation and heritability. Analyses revealed slightly lower intra-pair differences among MZ than among DZ pairs, suggesting some genetic influences on DNA methylation variation with most of the variance attributed to non-genetic factors. Overall, heritability estimates of DNA methylation were low. Our heritability estimates are, however, somewhat deflated due to the presence of batch effects that artificially inflate the estimates of shared environment.
Another relevant paper to the topic has been recently accepted for publication on PLoS Genetics.
Monozygotic (MZ) twins do not show complete concordance for many complex diseases, for example, discordance rates for autoimmune diseases are 20-80%. MZ discordance indicates a role for epigenetic or environmental factors in disease. We used MZ twins discordant for psoriasis to search for genome-wide differences in DNA methylation and gene expression in CD4+ and CD8+ cells using Illumina's HumanMethylation27 assay and HT-12 expression assays, respectively. Analysis of these data revealed no differentially methylated or expressed genes between co-twins when analyzed separately, although we observed a substantial amount of small differences. However, combined analysis of DNA methylation and gene expression identified genes where differences in DNA methylation between unaffected and affected twins were correlated with differences in gene expression. Several of the top ranked genes according to significance of the correlation in CD4+ cells are known to be associated with psoriasis. Gene ontology (GO) analysis revealed enrichment of biological processes associated with the immune response and clustering of genes in a biological pathway comprising cytokines and chemokines. These data suggest that DNA methylation is involved in an epigenetic dysregulation of biological pathways involved in the pathogenesis of psoriasis. This is the first study based on data from MZ twins discordant for psoriasis to detect epigenetic alterations, which potentially contributes to development of the disease.
Gervin K, Hammerø M, Akselsen HE, Moe R, Nygård H, Brandt I, Gjessing HK, Harris JR, Undlien DE, Lyle R Extensive variation and low heritability of DNA methylation identified in a twin study. Genome Res. 2011 Nov;21(11):1813-21. Epub 2011 Sep 26.
Gervin K et al., DNA Methylation and Gene Expression Changes in Monozygotic Twins Discordant for Psoriasis: Identification of Epigenetically Dysregulated Genes PLoS Genetics (accepted).


LAKE WALES, Fla. (February 26, 2018) – The SUNY Delhi men's golf team wrapped up their two-day stay at the Webber Start 2 Finish Classic on Monday. Daniel Christy led the Broncos tied for a 19th-place finish, shooting a 79 in the third and final round to total a 239. He shot an 82 and 78 in the first two rounds Sunday.
Alex Fisher took 23rd, shooting an 81 for a 242 total (83, 78), while Joseph Burgin tied for 24th shooting an 84 for a total of 245 (82, 79). Ryan Florack finished 28th after clubbing an event-best 79 for a 248 total (89, 80), as Aaron Oliver tied for 32nd shooting a high of 80 for a 253 final tally (89, 84). Derek Firment took 34th after scoring an 81 for a 254 tally (86, 87), with Brandon Palmer in 35th after shooting 91 for a 255 (84, 80) and Jonathan Smolen in 36th, shooting an 81 for a 256 final score (88, 87). Frank Gargano finished 38th after his Monday total of 89 put him at 262 (91, 82.
Head coach Dave Arehart's team's outing Sunday and Monday marked the Broncos' first competition since winning the USCAA National Championship in October. SUNY Delhi's next trip will be at the McDaniel College Invitational on Mar. 24 and 25.


text:
Cette page dresse une liste de personnalités mortes au cours de l'année 1030 :

 10 janvier : Thietmar, margrave de la Marche de l'Est saxonne.
 31 janvier : Guillaume V d'Aquitaine, également appelé Guillaume III de Poitiers, dit le Grand.
 février : Ahmad b. Muhammad b. Ya'qûb, dit Abû 'Alî, surtout connu sous le nom de Miskawayh ou Ibn Miskawayh, homme d'État, philosophe, historien, savant et bibliothécaire iranien.
 21 février : Ogive de Luxembourg, comtesse de Luxembourg et de Moselle, comtesse de Flandre.
 10 mars : Welf II d'Altdorf, comte souabe membre de l'ancienne lignée des Welfs.
 30 avril : Mahmûd de Ghaznî.
 21 juin : Ahmad ibn Muhammad ibn Darray al-Qastalli, poète andalou.
 Juillet : , diplomate norvégien.
 19 juillet : Adalbéron, évêque de Laon (ou un 27 janvier, vraisemblablement en 1031).
 29 juillet : Olaf II de Norvège, à la bataille de Stiklestad en tentant de reprendre son royaume conquis par Knut le Grand (Canut).
 17 août : Ernest II, duc de Souabe.

 , abbé d'Abingdon.
 , imam yéménite.
 , poète irlandais.
 Gauzlin de Fleury, abbé de Fleury et archevêque de Bourges.
 Gormflaith ingen Murchada, princesse de Leinster.
 Håkon Eiriksson, jarl et gouverneur de Norvège.
 , évêque de Novgorod.
 , roi de Croatie.
 , évêque de Poznań.
 , lögsögumad et scalde, islandais.
 Tadg in Eich Gil, roi de Connacht.
 , constructeur de navires norvégien.

Notes et références

Crédit d'auteurs

Année du XIe siècle


The anaerobic chytridiomycete fungus Piromyces sp. E2 produces ethanol via pyruvate:formate lyase and an alcohol dehydrogenase E.
Title: The anaerobic chytridiomycete fungus Piromyces sp. E2 produces ethanol via pyruvate:formate lyase and an alcohol dehydrogenase E.
Author(s): Boxma, B. ; Voncken, F.L.M. ; Jannink, S.A. ; Alen, T.A. van; Akhmanova, A.S. ; Weelden, S.W. van; Hellemond, J.J. van; Ricard, G.N.S. ; Huynen, M.A. ; Tielens, A.G.; Hackstein, J.H.P.
Anaerobic chytridiomycete fungi possess hydrogenosomes, which generate hydrogen and ATP, but also acetate and formate as end-products of a prokaryotic-type mixed-acid fermentation. Notably, the anaerobic chytrids Piromyces and Neocallimastix use pyruvate:formate lyase (PFL) for the catabolism of pyruvate, which is in marked contrast to the hydrogenosomal metabolism of the anaerobic parabasalian flagellates Trichomonas vaginalis and Tritrichomonas foetus, because these organisms decarboxylate pyruvate with the aid of pyruvate:ferredoxin oxidoreductase (PFO). Here, we show that the chytrids Piromyces sp. E2 and Neocallimastix sp. L2 also possess an alcohol dehydrogenase E (ADHE) that makes them unique among hydrogenosome-bearing anaerobes. We demonstrate that Piromyces sp. E2 routes the final steps of its carbohydrate catabolism via PFL and ADHE: in axenic culture under standard conditions and in the presence of 0.3% fructose, 35% of the carbohydrates were degraded in the cytosol to the end-products ethanol, formate, lactate and succinate, whereas 65% were degraded via the hydrogenosomes to acetate and formate. These observations require a refinement of the previously published metabolic schemes. In particular, the importance of the hydrogenase in this type of hydrogenosome has to be revisited.


text:
Lifetime Unveils Two Emotional Trailers for 'Surviving R. Kelly'
R. Kelly performs on stage at the FOX Theater on December 27, 2016 in Atlanta, Georgia - USA
By #TeamEBONY | December 27, 2018
Lifetime released two new trailers for its upcoming docu-series, Surviving R. Kelly, on Wednesday.
The network's website describes the series saying, "For the first time ever, survivors and people from R. Kelly's inner circle, are coming forward with new allegations about his sexual, mental, and physical abuse. They are now finally ready to share their full story …"
"I do see myself as a victim of R. Kelly." – Kitti Jones
https://www.youtube.com/watch?time_continue=4&v=4q0nOYtZsGU
The six-hour, three-part series will tell the stories of the singer's alleged victims including his ex-wife, Andrea, Jerhonda Pace, Kitti Jones and Asante McGee.
Nearly every women featured in the trailers breaks down recalling moments of abuse. The show will include interviews with 50 individuals who were close to R. Kelly during his career.
Earlier this month, a premiere screening of the series at NeueHouse Madison Square in New York City was shut down after anonymous calls claimed an attendee had a firearm.
Surviving R. Kelly will run on Lifetime for three days beginning Jan. 3 at 9 p.m. ET.
Abuse Allegations

redpajama_set_name: RedPajamaCommonCrawl


text:
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namespace ApigilityClient\Exception;

class RuntimeException extends \Exception implements ExceptionInterface
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redpajama_set_name: RedPajamaGithub


God created every person with deep longing for beauty, for greatness, for fascination, for intimacy. We all long to be enjoyed, to be wholehearted, to make a lasting impact. When we realize that these longings are godly and that God wants to fulfill them, we begin to find new freedom and joy. To encounter God in these areas is to be fully alive. We are not to repent of these longings, but to repent of seeking to satisfy them outside of our relationship with Jesus.


A recent trip to visit friends in the SW portion of Ontario inspired me to take some pictures.
Here are a few of the keepers for this category.
Great subjects! I like the 2nd, 3rd, and last shots best. What is that last thingy though? Looks like you had fun with that shoot. I'll bet you have a few more.
I have no idea what it really is. Looks like a tractor but it's just too weird. Maybe it's a conglomeration of parts made to look like an antique tractor. It was in someones front yard in Madoc and no one was around to ask the obvious question.
More photos to come in different categories.
Last Edit: 6 years 8 months ago by J.Scott.
Seeing as it has no evident steering mechanism on the front axle, I'd guess it is indeed "a conglomeration of parts made to look like an antique tractor".
Some great captures here! I'm partial to the B&W tractor, the mix of tones is very pleasing and helps the subject really stand out.
I dub the cool, red thing, "Mr. Thingy," and despite how cool it is, I am inclined to agree with Jeff that it's just parts slapped together to create a cosmetically vintage piece of farming hardware that never really existed. It has a steering wheel, but doesn't look like the wheelbase actually turn, the lower frame is wooden, the top looks like it was fitted out of sheet metal and the paint, while beaten on, looks very modern.
I think I prefer the color version of the tractor vs the B&W treatment. Loss of color makes several elements blend together in a way not so much to my liking.
Another great series Jeff. I have to disagree with Leigh, the colour version of the tractor makes me lose it in the surrounding greenery and the B&W shot seems to pop more. Nice shot either way. And that is quite the red monstrosity.
Very interesting observations on the two versions of the tractor. I was first agreeing with L on the color version but TP your remarks made me revisit this. If you go by the general rule that the eye is typically drawn to the brightest (or sharpest) portion of the image, the color image makes me look up at the bright red paint above it (to be precise, there is a tension between the bright red and the foreground tractor), while I find myself drawn to the tractor in the b&w version (and I don't feel any tension like the color image). Very interesting observations.
Last Edit: 6 years 8 months ago by blackcloudbrew.
Initially I was drawn to the old coffee can inverted on the exhaust stack.
But when I did my PP the red of the shed behind it was too prominent.
I favour the B&W a bit more than the colour version just for that reason.
But I do like the old chipped blue paint on the front.
It's a toss up, I guess.
I took several shots of it. I'll check to see if I have one with less of the building.
I don't know if this one is any better but it has just a tiny speck of the annoying red building in the background.
I think I like this the best.
I dunno, a flash diffuser would have gone a long way towards making me like that picture a lot more. It's a great composition, but that harsh shadow behind the coffee can screams out "onboard flash!"
It was taken with the Fuji X100.


text:
Q: C:\documents and settings\user\windows on XP. where is it? can not find trying to copy some files to  C:\documents and settings\user\windows\crystal\ but can not find such directory  C:\documents and settings\user\windows ????
help

A: try enable viewing of hidden folders and files in the controll-panel and if the folder still isn't showing it simply does not exist

redpajama_set_name: RedPajamaStackExchange


text:
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Detroit Tigers: Reverse-Engineered World Series Trophy Honors '68 Tigers
Technology came to the aid of Detroit Tigers management when they hoped to recapture some of the magic of the 1968 Detroit Tigers' World Series-winning season. The 50-year anniversary celebration, held September 7-9, 2018, included on-field festivities in which the 16 surviving members of the 1968 team were presented with replicas of the World Series' trophy.
Structured Vision in Manufacturing
Structured light systems measure surfaces by projecting a pattern of fringes, then using cameras and sophisticated software to convert them into point clouds of metrology data. Accuracy can reach the single-digit microns over millions of points.
Laser Scanners Demand Attention as Technology Improves
Metrology-grade laser scanners are expanding their range of applications. New users are finding the main attractions of laser scanners—speed and ease of use. What prevented more widespread use in the past were laser scanners' perceived tradeoffs. Using one usually meant sacrificing accuracy or working with noisy data.
New System Improves Fiber Laser Welding of Aerospace and Defense Assemblies
Fiber laser welding is all about control of the process, according to Kurt Magedanz, laser process engineer at Ace Precision Machining Corp., Oconomowoc, Wis. With its new Laserdyne 430 systems, Ace Precision has made huge strides with weld quality while reducing operator intervention in the process.
Mitutoyo America Corporation Announces Sponsorship With Titans of CNC
Mitutoyo America Corp. has announced a sponsorship agreement with Titans of CNC, a free project-based education platform that helps guide students and teachers on CNC machine operation and programming.
Mahr Inc. Opens Midwest Regional Customer Center in Wixom, Mich.
Mahr Inc., a global manufacturer of precision measurement equipment, will host a grand opening of its new Midwest Regional Customer Center July 25-26.
Amada Opens New N.C. Plant; Tech Center to Follow
Amada America Inc., Buena Park, C.A., a supplier of precision sheet metal production equipment and related systems, has expanded its customer coverage in the Southeast with the opening of a 190,000 ft2 (17,652 m²) manufacturing facility near High Point, N.C.
GF Machining Demonstrates New Technology, New Applications
Necessity, as the saying goes, is the mother of invention, and this symbiotic relationship between need and solution was on full display at a recent two-day, two-location event hosted by GF Machining Solutions.
Pulsed Laser Deposition for 3D Printed Parts Repair
Laser welding is a superior technology for repairing defects in tooling, plastic injection molds, stamping dies, blow molds, turbine blades, and nearly any tooling component made of stainless steel, aluminum, copper alloy, cast iron, and all tool steels.
Control Software Improvements Spurring Manufacturing's Digitization Push
More and more manufacturers are seeing productivity as a crucial factor to their business success. In the meantime, business models are changing from the large quantities and few variants to small quantities with frequently changed variants. This change requires high flexibility during production.


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For those people who stay in a house which is not so big in size, it is important to make proper use of the little space that is available, the same concept usually applies to kitchens. If you have a small house with limited space, you can always come up with a designated kitchen area. To save on space, one can construct a cabinet where they can be able to keep various kitchen items as well as have other electronic devices such as a cooker fitted into the kitchen cabinet space, this is a good way to save on kitchen space.


First of all, I want to thank everyone for their positive comments and support of this blog. I really appreciate your support. Without your following and feedback none of this would be possible.
NOTE: I've read some more studies and heard back from PhD students as well as other fellow ultra runners that have been tested in the lab. The conclusion seems to be that changes in one's diet (ie eating a higher percent of calories from fat and less from carbohydrates) will allow the body to tap more into fat stores while competing in ultra endurance events and even most low intensity physical activities). However, the higher intensities (ie over 85% max HR) at which the athlete competes or trains at can be at risk for being compromised due to this shift. Furthermore, the training effect of running at a moderate "fat burning" zone intensity in the 65 to 75% max HR range (or 60 to 70% of Vo2max) will also significantly improve fat utilization for both a trained and untrained individual. Obviously there are a lot of variables with timing both periodized bouts of training with your changing eating habits, but I think even doing some lower intensity long runs on minimal carbohydrate (before and during) will allow one to capitalize on this training effect. Being a vegetarian who loves carbs (ie Pizza and Avery Beer) I probably will not shift my diet to 70% fat, 20% protein and 10% carbs – however, I do make sure to ingest plenty of healthy Omega-3 fatty acids (in the form of Flora's products, through nuts and avocados).
I eat a lot of veggies!
So in conclusion, due to individual variation (in genetics, diet, training history, etc.), I can't advise doing anything too drastic with your diet. Certainly there are a lot of "fads" out there as the diet industry is pretty big business in this country…so be leery! However, I do think there is some truth to complementing your training and race goals with a healthy diet – and that can involve some reduction in carbohydrate. Whether I go 2 weeks on a low-carb diet (that short a time period has been shown to be effective) or continue on with my high-carb diet while limiting simple sugars immediately before during most long runs (which I also need to lower the intensity on) is something I'm still deciding on. This is an experiment of one!
Of course I'm very tempted to try my hand at a 100-mile distance ultra. With the Ultra-Trail-World tour out there is a pull to do longer races internationally, but the SkyRunning Series is something I'm more interested in and enjoy. Also, the though of running multiple 100-mile races in a year scares the crap out of me and I will move up when I'm ready. My top goal this year is to qualify for my 3rd Olympic Trials in the marathon and I don't think racing a brutal 100-miler on the trails is conducive to that goal. Has any guy runner (I know a couple women have!) successfully transitioned down from nailing 100-miles on the trails to running an Olympic Trials qualifier in the marathon? Did Matt Carpenter still throw down another sub 2:20 marathon after Leadville? Anyone?!
Thanks for reading and I wish you the best of luck in 2014.
Oh yeah, and I'm proud to annouce that I was finally able to afford a smartphone so now I've joined Instagram and have been posting pictures with filters on the Interwebz.
Its always nice to hear about your diet Sage, I might have to give the 7 sources a try. Question, do you ever worry about cutting weight for a race? my BMI is about 20.5 and it seems like a lot of good runners have a BMI of 19 or sometimes under that… unless they just make up their weight. Also, Im excited to see how you do in the Chicago marathon and especially the JFK 50 one of my friends did that one and its somewhat close to home for me.
Hey, yeah I don't worry about what my actual weight is if i'm eating healthy and don't get too full or too hungry. You want the most nutrients you can get out of the food you eat so as long as you stay away from excess sugar you shouldn't have to worry. I used to be obessive and weight myself everyday, but in the last few years I don't even have a scale and don't keep track. If you're training well and not eating too much sugar you shouldn't try to do anything drastic like "cut weight" or restrict calories. Some people have stronger (and higher density bones) and more muscle on their frames so their BMI will be higher naturally. Also water weight loss/gain can make your weight really vary so don't worry about the numbers! I will say that I cut out upper body lifting though. Hope to see you at JFK/Chicago!
Michael Wardian has ran some decent 100's before qualifying I believe.
Yeah I thought of Wardian. I don't recall what his 100-milers were though!
I read about the fat-loading strategy in Matt Fitzgerald's book The New Rules of Marathon and Half Marathon Nutrition shortly before my last marathon. I felt I was already too far into my training at that stage (T minus 4 weeks or so) so I didn't have enough time to experiment.
I'm planning a marathon-distance run tomorrow in preparation for Tarawera so although I obviously can't try fat-loading for that I might try going lowish-carb for dinner tonight and skip breakfast tomorrow, I'd be interested to see how it goes.
You really take a gel every 20 minutes during an ultra? That is much more often than I expected! I might need to revisit my nutrition plan, I was planning a gel every 45 minutes (about 8km at my pace).
Hey I have one of Fitzgerald's books (Racing Weight)…kind of hard for me to get through. Half marathon nutrition is a totally different ball game (you really shouldn't need carbs and the limiting factor is lactate acid).
What I have done before marathons (and pretty much all ultras last year) is eat lower carb for 2 days then follow that with 2.5 days of a slight "carbo load." Morning of the race is big time carbs and during the race is big-time carbs (Tarawera last year I out-did myself by drinking too much coke and not enough water!).
Be sure to always bring emergency gels on your long runs when going into them depleted though…I've been reduced to a crawl and hitchhiking because of this mistake (ie 30-miler attempt on zero calories is a bad idea for me).
The only runner I can think of is Wardian, but he's not at much success at the 100 mile distance on the trail. (That's not to say he's not a talented runner, he is super talented).
There were quite a few 100 mile road runners that had some pretty fast marathon times. Bernd Heinrich ran his first marathon at 40, and missed the qualifying time by 40 seconds. Wonder what he could have done if he was younger?
Good to see you running JFK50. Chasing that CR? I'm planning on running it this year, but won't be close to a CR.
I think the swtich in metabolism (ie lower intensity fat burning) to run a great 100-miler on the trail is just a lot different from running a fast (ie OT standard, which is now sub 2:18:00) in terms of fuel utilization but also leg mechanics and lactate threshold/Vo2max.
Now that I think about it…Did Matt Carpenter put down a fast marathon after Leadville?!
Matt Carpenter didn't run a fast marathon (except Pikes Peak) after Leadville. (I think he won Pikes Peak a couple times after) He is still throwing down some incredible times at shorter races, even at his age.
good to know! Pikes Peak (even if *only* 26.2) runs more like an ultra in terms of having some serious mountain/trail strength, coping with the altitude and being able to climb/fly on single track (gnarly rocky steps at the top between 13,000 and 14,000!) so it makes sense with going along with Leadville training (he was also one to focus on racing 100% efforts and targeting specific goals…very dedicated!). Thanks for the comment.
AlsoI'm turning 50 and have done a lot of endurance racing on a high carb diet over the last 15 years. The last 3 years I've tinkered in training by running on low fuel etc. The last 6 months I finally decided to go high fat low carb and its been the best thing I've done from a training point of view. I'm doing an off road 8000+ vert in March (first one) so it will be interesting to see the outcome. It's been a bit of fun seeing how the body can change even at my age. I also upped my protein due to the diet change and touch wood no stomach issues with either.
Hey great to hear! Sounds like your training and new diet has been going very well. Best of luck with the race (sounds like a climb!).
hey sage – thanks again for sharing these insights! nutrition for ultras is definitely new territory for me and i'm appreciative of any words of wisdom.
Great to hear! Thanks for following along. It might be an individual thing, but I'm just not that hungry when i wake up anyway (I'll have to have coffee though!). Best of luck with your training and thanks again!
Does your stomach freak out during a race while eating gels every 20 minutes?
I've been told to practice my race day nutrition during training runs (to get my stomach ready). With this fat-burning training, i try not to eat gels at all during training runs.
Thanks! I think HR is a good gauge most of the time so that is a good idea. In terms of stomach issues, see my note above in the post on VFuel gels. You for sure want to experiment on some long runs and harder efforts taking in calories (And products) that you plan to take in during the race (so not every long run or workout has to be a lower carb, fat-burning run…you can change it up every once in awhile!).
Stomach issues are a big concern with any race and sometimes they are hard to predict. If your sodium levels get out of balance or if you take more sugar than you can digest (or even if you ate something the night before) along with race day jitters and stress it can throw you off. So practice, find some products that you like and seem to work and be ready to adjust for race-day conditions!
Best of luck with your 100-miler training!
Was wondering, have you tried other race fuel that would optimize a little more the fat utilization instead of going the gel (fast sugars) way ?
I'm thinking stuff like UCAN or similar products.
I've tried UCAN before…not a big fan. My Vfuel gels actually have some fat in them (via the coconut oil) and a bit less sugar than other gels. I think I still will need carbs during the run always, but a blend of fat burning along with sugar burning is the best to run fast! Thanks for the support!
Was able to get into Mt. Washington via lottery bypass so looking forward to toeing the line there for the first time.
Nice work at the Carlsbad Marathon!
Congrats! That's awesome! Mt. WA has a special place in my heart. Perhaps I'll see you at the XC Champs (I'm not racing, but I might come out to watch/film).
I'm also a vegan and have been running ultras since the late 80's and 100's since my first in '98. That was after racing roads for 20 years…I just ran my last 100 last Summer at Hardrock, they just take too much out of you in order to run other races.
I have also been doing the low HR/fat adaptation type of training the past 10 years and I have to say that it helps me a lot. I can go out for 3+ hours on hilly trails and need nothing but water…anything longer, I'll have a veg sandwich along for some calories.
Best of luck with your and Sandy's 2014 season.
Great to hear! That is quiet an impressive history you have in running (and I'm glad you support my decision not to move up to 100 yet).
Also congrats on the healthy diet and lifestyle. Hardrock sounds brutal.
Anyway, thank you again for the advice and best of luck with the BQ training…that is a lot of miles raced at Boston!
Thanks for the Advice Sage and Congrats (again) on an Incredible 2013! As a Type 1 Diabetic Ultra Runner, I have been reading labels and playing with nutrition forever- I think the only thing you forgot in your video is how difficult it can be to switch to low carb./high fat MENTALLY. I know reading some of Joe Friel's book about the Paleo diet, as well as from my own experience, although you have the energy to complete your run, you can feel downright whacky as your body goes through the paces of changing metabolic processes- just a thought! Best to You this Year, and thanks for giving our New Hampshire Mountains a shout-out in your blog about Mt. Washington this year!!
Thanks for your input – that is a great point! I don't think I'll be able to swtich that much because mentally it is hard for me to stay away from carbs and that low-energy crash (which I'm sure you're all too familiar with) is brutal. Anyway, best of luck with your training and nutrition and thanks for the support!
PS Mt. Washington is a very special race and I love coming back to those mountains.
Sage can you give me an example of a typical high fat low carb diet is for a day? I am not a vegetarian but I will eat a lot of fruit and veggies plus meat. What should I eat for breakfast lunch and dinner?
Hey man, I'm not really qualified for that because it's not something I'm actually going to practice! That being said, I go into a slight carb depletion phase before carbo-loading…it's really hard and I can only do it for several days. Basically I'll run in the morning after a couple spoonfuls of almond butter. Then maybe for lunch/brunch I'll have a giant omelette with avocado, cheese, veggies, Flora 7 sources oil, etc. Then for dinner it would be beans and/or chili with maybe some salsa and veggies and a salad. Probably a lot easier to do if you're not a vegetarian as you could easily throw in some chicken or beef.
You may want to interview him sometime.
Hey thanks for the info! Great to hear!
Thanks for all this information, definitely a lot to consider here!


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Bromyard scarecrows, sweet tasty marmalade, a loud-but-informative European gathering of Town Criers, plus Jazz, Folk and The Bromyard Gala on the first weekend of July – there's a festival for all of them and everyone's welcome.
But Bromyard is not just about great events, it's a place where tradition and our stunning local surroundings are appreciated. With a High Street that's almost entirely independent retail shops, cafe's, pubs and restaurants you'd be forgiven for thinking you'd been teleported back in time.
Circled by the attractive and traditional villages of Bringsty, Collington, Pencombe, Cradley and Bishops Frome, you can visit gardens, galleries, churches and enjoy far reaching views to the Black Mountains, Malvern Hills and Clee Hill.
Crack out your National Trust card to visit the remarkable Brockhampton Estate and stay at the B&Bs, guest houses, hotels, farmhouses and self-catering accommodations where character and traditional service values still hold true.
The Bromyard Downs and Bringsty Common to the east of the town and edging towards Worcestershire, provide 500 acres of pristine common land. You'll find them an idyllic – almost enchanting – place to walk, even by Herefordshire standards.
Bromyard is also en route of the Three Rivers Ride – a near 60 mile Horse riding trail that is part of the National Bridleroute Network. It's possible to trek from Tidbatch in Worcestershire to the Brecon Beacons National Park crossing the whole of northern Herefordshire and the rivers Lugg, Wye and Usk along the way.
Bromyard, as part of the Frome Valley, is famous for its hop production which have been cultivated in this corner of Herefordshire close to Tenbury Wells, Ledbury, Leominster and Malvern.
With Half the hops grown in England coming from Herefordshire you'll find real ales worth getting excited about. Wye Valley Brewery is a 'stone's throw' away, and yes, Bromyard has a festival to celebrate Hops too!
For 350 years cider production in Herefordshire has been on a rollercoaster, periodically rising to become an industry of great reputation. There is no better place to find out about cider in the UK.
Bromyard has a variety of places for you to stay, from Hotels, B&B's and Guesthouses and Self Catering places, there's something for everyone in Bromyard.
There's plenty of Food and Drink experiences in Bromyard for you to explore such as The Hop Pocket Family Restaurant and much more!
Looking for something adventurous? Bromyard offers a variety of things to do such as Tipton Hall Riding School or a trip to Wye Valley Brewery.
Nicknamed "The Town of Festivals", Bromyard is never short of events from the annual Bromyard Folk Festival and much more!


Joseph D. Skinner, age 27, suddenly. Loving son of Linda, nee Estes; dear brother of Catherine (Steven) Smola, Thomas (Joanne), David (Dana) and Mary Soraghan; proud uncle of many nieces and nephews; dear friend of Clarence Nowicki. Funeral Tuesday, 9:15 a.m. from The Brady-Gill Funeral Home, 2929 W. 87th St., Evergreen Park to St. Rita of Cascia Shrine Chapel, 7740 S. Western Ave., Chicago, IL. Mass 10 a.m. Interment St. Mary Cemetery. Visitation Monday, 2 to 9 p.m. 1995 graduate of St. Rita High School. Employee of S.W. Airlines. 708-636-2600 or www.bradygill.com.