This year marked a big change in my race program from past years. To begin with, a confluence of events meant that I had no races on my schedule from late October to the beginning of the season. As the saying goes, “life gets in the way”; new baby, lots of work and travel time, illness, race schedules that conflict with all of the above…This meant that my number one goal for the 2016 season, USAT off-road nationals, would be my first race of the season, and that race would be very early in the season. I also decided to dust off the time trial bike and try my hand at long course duathlon nationals, less than 2 weeks later, and more than 30 hrs of driving. All this meant that I would need a very targeted approach to the season, but also a bit of luck, which seemed be lacking in late March.Fall preparation leads to a bumpy springAs I said, my last race had been late October, which was the Iron Cross XIII. While I had planned to do a couple trail running races or an early triathlon, without a clear plan, a new baby at home, and several illnesses from January to April, those races never materialized. Fortunately, I made great use of my Zwift account and some key workouts to reverse two bouts of the flu to miraculously get back on track at the beginning of April; seriously, in late March I had contemplated bagging the whole nationals trip because of an utter lack of progress. Fortunately, I set-up an extremely effective training structure and seemed to bounce ever higher in April.Arkadelphia, AR, home of the 2016 USAT Off-road nationals…and little elseWith all my training behind me, I packed up the car and headed to southern AR on a 12½ hr drive to Arkadelphia’s Iron Mountain trail system at Degray Lake. Unlike many races, however, I opted for 4 days in a hotel, rather than camping; what a wise decision that turned out to be! With the race scheduled for Sunday, May 1st, I gave myself a solid 3 days to preview the courses and relax. After a hot, dry ride on Thursday, the weather flipped, dropping buckets of rain over the next 48 hrs. This left the course a sloppy mess, but more significantly, it forced the race promoter to move the entire transition area 5 miles across the lake, set-up a new (longer swim course), and a new run course that tested both body and mind at 8.6 miles. Due to the new transition set-up, the MTB also required an additional 2.5 miles of road riding to get on and off the course, which stretched that leg from 19.5 to 24 miles. Together, this dramatically altered my finish time by more than 45 min (i.e., 2:45 to 3:30), and was further completed by the fact that not even the race director knew the actual length of the run until the event was over.• I have to give props to DLT Events for their ability to adapt to the changing conditions and pull off what was one of the best managed events I’ve raced at, EVEN WITH ALL THE WEATHER ISSUES. Seriously, they did in less the 24 hrs what many races can’t do with months of preparation. And while I was cursing them in that run to perdition, the event was solid! Also kudo’s to the park system. Arkadelphia itself has little to offer, but Degray Lake is a gem, and the trails are fantastic!ShowtimeWith the new venue location not coming until almost 10 pm, and an early morning ahead, I was pretty wound up. Fortunately, I banked some quality sleep, so I was up and ready come morning. Transition was an easy in/out, so set-up was a snap, which left me plenty of time to don my wet-suit and get a decent warm-up in the relatively cold 68 d lake waters; DAMN, I hate cold water! I had spent a good deal of prep time in my wetsuit, and I felt good about my swim prospects, but a bad start, crowded pack, and some cold choppy water resulted in a largely mediocre swim, at best, and some very cold, stiff legs.With the swim behind me, I set out onto a long road section, trying to find the sensations on the bike that would help me pull back time already lost. Once on the trails, I found the conditions to be considerably different than my pre-ride, but not nearly as bad as one might expect for 8 in of rain. The early single track featured a variety of technical and power sections where I was able to move up several spots before loosing my front wheel in a turn. Back up quickly, I continued to wind my way down the single track a good mile before realizing that my bars had been knocked out of alignment. I hadn’t noticed any handling issues, and having just passed a handful of riders, I opted to leave them as is, though I’m unclear if they had any real impact.Heading into the final half of the MTB course I had made up several places, so I opted for a more conservative approach the rest of the way. For starters, I tend to leave a lot out on the bike, making the run more difficult, and the bike was already going to be at least 20 min longer than is typical for an XTerra championship. As fate would have it, the run was much longer than anyone anticipated, so my conservation definitely paid off later.Entering into T2, I spotted only about a dozen bikes and leaving T2 I heard someone shout 13th, so I new a top was feasible, but I had a lot of ground to make up. True to my advice from my XTerra series, I focused on a fast turn-over to build a good early rhythm, while keeping my HR about 10 bpm below my typical Xterra run pace HR (~170). I quickly realized I was on a great run because my first two mile-paces were about 7 min despite covering a very hilly first mile, and slippery technical second mile. Moreover, I felt comfortable and I had already picked up four runners before being caught by just one. However, none of us knew just how long the run was, so I kept my pace steady, even walking a couple short steep hills; the word was that the course was 7-7 ½ miles, rather than the usual 6 miles…oh how wrong that turned out to be!As the run dragged on and fatigue really started to set in, my mind began to wander more. I really began to get frustrated until I refocused, remembering my late teammate Isaiah Adams, who had just lost his battle with cancer weeks earlier. Isaiah came to mind then because he’s the guy that helped get me through my first Milk Ras in 2000, after I threw my back out just days before. Isaiah never let anything drag him down which made him such a great teammate. Moreover, my pace had remained pretty steady, despite the challenging terrain. As I crossed over the road, however, I had already passed the 10k point in the run, with no end in sight. Fortunately, a mile more of twisty single track dropped us back out on the main road, which meant the finish was just over a mile to go; and man that is one hilly mile! I kept my focus all the way to the finish, passing one more person and coming in for what was the 3rd fastest run of the day and 9th overall, not to mention 3rd in AG.EpilogueAfter nearly 8 months of preparation with a single-minded goal of a top-10 overall and podium in the 40+, I have to say that I am impressed with how things turned out despite the set backs. It only re-emphasized to me how important setting goals are, but also, the importance the off-season and a consistent training plan are, as well. I firmly believe that staying the course even when things went pear shaped really helped me overcome those obstacles, and that persistence on race day kept me focused on the prize!After I wrapped up the awards, I headed to Knoxville for a coaching clinic at the University of Tennessee on Monday. From there, I drove back to Ferrum College Tuesday, with a short stop off at Warriors Path State Park. I now had to refocus on USAT’s long course duathalon nationals on May 14th.USAT Off-Road Nationals by the numbers:65o at the start with a water temp of 68o.Special thanks to Marvin at www.runbikeswimphotos.com for providing me with the great action shots from the race.Swim: ~1800 m and 824 kcalMTB: ~24 miles, 221 W (NP) @ 152 bpm AvHR; 1310 kJRun: 8.6 miles, ~7:30 min/mile @ 167 AvHR and Avg cadence of 176 spmTotal time: ~3:32You can find the entire Strava file here.~3000 kcals burnedRace fuel included:2 L of Matcha Green Tea + Lemons Skratch Labs exercise hydration mix2 Honey Stinger Blueberry Buzz bars2 Gu Espresso Love gels from Aid Station 1 helped too!
To highlight the final day of races, USC’s varsity four made the podium, claiming silver in the fours grand final, while the Trojans’ second varsity team of eight earned a fourth place finish, their best of the 2013 season. The varsity eight also capped off the day with a sixth-place finish in its grand final.“I’m very happy with the performance of the four,” said USC coach Zenon Babraj. “Even though the 2V8 came in fourth, I think that was a great race. If they would have been on a stroke, they could have been second. The difference between second and fourth was so small.”Babraj expressed confidence that both of those boats met their lofty expectations, but was less pleased with the varsity eight.“Both of those boats performed up to their potential. They were full speed and were each very close to Ohio State, which had been a dominant team all season. As for the performance of the varsity eight, I’d have to say that it’s disappointing. They couldn’t handle the pressure today and had an unfortunately poor run in the final.”No. 1 Ohio State lived up to its ranking, as they captured their first-ever team championship — a first for any Big Ten school — by winning the II Eights and Fours Events. With those wins, they racked up 126 points, which barely edged out the Golden Bears of California who finished with 124 points after winning the varsity eight title. Princeton finished third with 112 points and the Trojans followed with 110 points.USC had all three of their boats in the grand finals and started the day strong with a second place finish by the varsity four, as they raced the course in a record 7:11.03 to claim 21 points for the Women of Troy. In the race, the four came out strong and led midway through the race, but could not hang on, as Ohio State came from behind to win.Coxed by Paige Fernandes, the four of Katherine Gleadow at stroke, Darian DiCianno, Eglit Vosu and bow Kajsa Olsson gave USC its best finish for a four since coach Babraj joined the program in 2003. Gleadow had taken over stroke duties just two weeks prior to the championships.“The change in our lineup brought us a different kind of confidence because it was something new and something different,” Fernandes said. “Eglit [Vosu] and Kajsa [Olsson] rowed behind Kate [Gleadow] at NCAAs last year in the 2V8 and they had a strong finish. I think they trusted her and they knew that when push comes to shove at the last 1,000 meters of the race, they knew that she was going to be there for them.”Babraj also highlighted freshman standout DiCianno.“Darian being a freshman, that’s incredible to go out there and get second at the NCAA championships. It says a lot about how great an asset she is to us.”USC’s second varsity eight, coxed by Kellyn Freire, notched the program’s best-ever finish in the NCAA II Eights event and earned 38 points for the Trojans, which gave them a firm hold on second place in the team standings through two events.In the day’s main event, USC’s varsity eight finished a disappointing sixth place in a time of 6:28.29, as it made its fourth consecutive appearance in the NCAA grand final.The Women of Troy cap off the season with a program-best fourth-place finish at the NCAA championships and now enter the offseason. USC’s second-ranked varsity women’s rowing team ended their 2013 season on a high note, finishing a program-best fourth in the NCAA Division 1 Women’s Rowing Championships in Indianapolis on Sunday.Pulling together · USC’s varsity four of Paige Fernandes, Katherine Gleadow, Darian DiCianno, Eglit Vosu and Kajsa Olsson (top) won a siver medal in the NCAA grand final, marking USC’s best finish in the event since 1998 when the team came in first. The Women of Troy competed at Eagle Creek Park in Indianapolis. – Courtesy of USC Sports Information’s Dan Avila
Facebook9Tweet0Pin0Submitted by Rotary Club of West OlympiaAfter 23 years of providing more than $275,000 in college scholarships to 331 Thurston County student athletes, Rotary Club of West Olympia is retiring the Dick Nichols Scholarship program.“This is a difficult decision given the success and impact of this communitywide event; however, we believe it is a good time for our club to shift gears and focus our efforts on serving students and our community in new ways,” said Dan Young, West Olympia Rotary president. “The award was established and named after former Thurston County Commissioner Dick Nichols, a longtime announcer for high school sports, who has since retired. Students receiving the scholarship were recognized for their athletic achievements, outstanding academics and community volunteerism.“This program was a great partnership between our seven local high schools (Black Hills, Capital, North Thurston, Olympia, River Ridge, Timberline, and Tumwater); all the Rotary Clubs in Olympia, Tumwater and Lacey; and many local business sponsors,” Young said. “This was truly a unique community collaboration and we are so grateful for all the support we received from so many people and organizations over the years.”West Olympia Rotary will continue its long tradition of awarding scholarships to Capital High School students and has a new dueling pianos fundraiser, which will celebrate its second anniversary on Friday, January 24, 2020.The dueling pianos event will be held at South Puget Sound Community College, Lacey Campus from 5:30 to 10 p.m. and will raise funds for local nonprofits. For more information contact Rocco Turpin at (360) 943-2191.
JOCKEY QUOTES MIKE PEGRAM, PART OWNER OF PRETTY N COOL, WINNER: “She ran nice and we really like the price (she got) too.”“If you look at her work pattern, she was ready to run today and Bobby is pretty good off the layoff.“She looked pretty good today. With this rain, this one was for the love of the game!” NOTES: The winning owners are Mike Pegram, Karl Watson and Paul Weitman. MARTIN GARCIA, PRETTY N COOL, WINNER: “She was ready today and I think this is her best distance, six furlongs. She has a lot of natural speed.“She likes to with time in between races and does well when she gets it. It was a tough race today but she was pretty impressive. She came back strong.”TRAINER QUOTES
It was to a high quality my granddaughter loved it. . This was to go with a fancy dress party. It was to a high quality my granddaughter loved it. Bought as a gift, they thoroughly enjoyed it. Reviews from purchasers :Classy little tiara.It was to a high quality my granddaughter loved it.they thoroughly enjoyed Bought as a gift, they thoroughly enjoyed it. This tiara is just beautiful and my 7 year old loves it . Very good quality at a cheap price and just sparkles . Purchased this for my daughters princess dressing up play as was frustrated and disappointed with the cheap plastic ones breaking or the plastic stones falling off within two wears .Had this one quite a while now and no damage done and no stones missing . It was to a high quality my granddaughter loved it. . This was to go with a fancy dress party. It was to a high quality my granddaughter loved it. I’m sooo happy with this tiara it looks amazing and i will definitely be wearing this for prom. Here are the specifications for the Foxnovo Delicate Wedding Bridal Prom Shining Rhinestones Crown Tiara:Color: mainly silver.Material: durable hard alloy and rhinestone.Crown size: Approx. 5.28 x 1.30 inches. Circumference: approx. 38cm /15 inches.The crown princess tiara is designed with small comb on both sides to grip the hair more tightly.Some shining crystal rhinestones decorated on the crown tiara, very delicate and attractive.Suitable for Wedding, engagement, prom, any occasion you want to be more charming. Not for me but if you have long hair and put up for your wedding then great. Very pretty well made, going to give it to my niece for her wedding. Really blingy and sparkly and fits adult heads aswell as young girls. Comes with the ends attached on ‘tooth clips’ which means no slipping around and secure attachment. This has been the best tiara i have seen for both my daughter and me. The others were either too cheap looking, flimsy, old fashioned looking or not sparkly enough. Beauriful tiara but bent at the top on arrival. Luckily it didn’t snap whwn i straightened it. Really blingy and sparkly and fits adult heads aswell as young girls. Comes with the ends attached on ‘tooth clips’ which means no slipping around and secure attachment. This has been the best tiara i have seen for both my daughter and me. The others were either too cheap looking, flimsy, old fashioned looking or not sparkly enough. Was expecting it to be plastic but it is metal. This is really pretty tiara and perfect for me to wear to complete. Please note that i was given this product at a reduced price in order to carry out the review. The review is completely independent and unbiased. This is really pretty tiara and perfect for me to wear to complete my fancy dress princess outfit. The stones are very pretty and shiny. The tiara is made of good quality shiny plastic. There are hair grips on each side to help the tiara stay in place. This is great as some do not have this feature and can easily fall out of your hair. The design is really pretty and it is a very elegant piece. Not for me but if you have long hair and put up for your wedding then great. Very pretty well made, going to give it to my niece for her wedding. Beauriful tiara but bent at the top on arrival. Luckily it didn’t snap whwn i straightened it. This is a lovely little tiara. Looks much more expensive than it was. Wanted it for my little granddaughter to wear for a princess party. This is really pretty tiara and perfect for me to wear to complete. Please note that i was given this product at a reduced price in order to carry out the review. The review is completely independent and unbiased. This is really pretty tiara and perfect for me to wear to complete my fancy dress princess outfit. The stones are very pretty and shiny. The tiara is made of good quality shiny plastic. There are hair grips on each side to help the tiara stay in place. This is great as some do not have this feature and can easily fall out of your hair. The design is really pretty and it is a very elegant piece. This tiara is just beautiful and my 7 year old loves it . Very good quality at a cheap price and just sparkles . Purchased this for my daughters princess dressing up play as was frustrated and disappointed with the cheap plastic ones breaking or the plastic stones falling off within two wears .Had this one quite a while now and no damage done and no stones missing . Was expecting it to be plastic but it is metal. I’m sooo happy with this tiara it looks amazing and i will definitely be wearing this for prom. This is a lovely little tiara. Looks much more expensive than it was. Wanted it for my little granddaughter to wear for a princess party. SummaryReviewer Nathalie DuboisReview Date2018-04-15 11:48:39Reviewed Item Foxnovo Delicate Wedding Bridal Prom Shining Rhinestones Crown Tiara with CombRating 5.0 / 5 stars, based on 12 reviewsPrice£5.89
Some arrived bent out of shape. Used these to replace some old and damaged ones on my hair pieces ,very strong ,actually better than the ones that were already on. niceEshop(TM) Silver Iron Snap Hair Clips for Girls,Bag of 50pcsMaterial:ironTeeth design can greatly handle whatever thick or thin hairUse in Hair styling,hair mess craft projects,and stylish hair makingBuy in Bulk for Great Wholesale Price,you can attach flower on it as you like For the price i can’t really complain, these do the job. The loss of stars is that the clips still have some slight burrs on the edges where they have been stamped out and these make them feel rough and could damage the hair. If you go through clips like my daughter does then having loads like this outweighs the issue. Bought these to make crossbows. Don’t know about hold hair up. They don’t look as lovely as they do on the picture. I’ve ordered this several times before and they have always been of a high quality and come within the time scale. Will order again when i need to. Worth getting if you want strong plain hair clips. You get lots and they are very strong and will not come of hair. Good value, arrived very quickly. They arrived in perfect condition despite for the duration of wait but i already knew they were from china- super useful for some diy projects, wont slip or fall off even on my mooth, thin hair. Ideal to decorate will be doing some for my nieces. Great product, great customer experience. What can i say good for hair and for holding paper together. Just had to say the other review is hilarious lol 😂😂😂😂. As described and arrived within stated time. Nothin wrong with product just 2 sml for me ud say they are fir xhildrnothin wrong with clips more for child than adult. Excellent product for the price. Very good came on time solid will do the job. SummaryReviewer Nathalie DuboisReview Date2019-03-13 11:53:54Reviewed Item niceEshop(TM) Silver Iron Snap Hair Clips for Girls,Bag of 50pcsRating 3.5 / 5 stars, based on 30 reviews Posted on March 13, 2019Author Nathalie DuboisCategories Clips & BarrettesTags niceEshop
Mustafi annoyed by Arsenal legend Petit: He should know betterby Ansser Sadiq16 days agoSend to a friendShare the loveArsenal defender Shkodran Mustafi is not happy with club legend Emmanuel Petit.The German defender spoke at length about how he felt that he was blamed for defeats, even when they were not his fault.And among those who spoke negatively about him in public, he singled out French World Cup winner Petit for particular criticism.”That annoyed me a lot [Petit calling him the king of blunders],” he told Der Spiegel. “It’s the one thing when fans or media criticise you. But it’s a different story when an ex-player who knows how hard it is on the field sometimes says so.”I expect such players to be more sensitive and realise what this sharply worded critique can trigger. In the past, that might have been in the paper one day, and then people would have forgotten it. Today it’s on the Internet and will haunt me for the rest of my career.”Former players like Petit should not have to make a name for themselves by making condescending comments about current players.” About the authorAnsser SadiqShare the loveHave your say
Swan Lake Provincial Park 5:50 pm to 7:30 pmMeet at the picnic shelterSaturday, July 20th, 2019 Charlie Lake, Beatton Provincial Park 10:00 am to 12:00 pmSunday, July 21st, 2019 Gwillim Lake Provincial Park 10:00 am – 12:00 pmMeet at the boat launchDuring this class, kids will learn the basics of freshwater fishing. This is an opportunity to understand hatchery roles, fish identification, tackle, rod rigging, casting, and hands-on fishing.Luhr Jensen fishing rods providedFree Program; no registration requiredPrograms run rain or shineThe program coordinators share being on time is important. The introductory information on fishing techniques and ethics are key to your participation in the hands-on fishing portion.The coordinators also share they reserve the right to deny entry to those arriving after the program has started.To view more on Freshwaters Fisheries Society of BC; CLICK HERE PEACE REGION, B.C. – There will be three, free kids learn to fish classes being held at Swan Lake, Charlie Lake and Gwillim Lake Provincial Park.Hosted by the Freshwaters Fisheries Society of BC, these 2-hour hands-on class are for kids aged 5 – 15 years with parent supervision.Friday, July 19th, 2019 For more information; [email protected]
Mumbai: Facebook on Thursday announced to partner top music labels in India that will let its nearly 300 million users in the country express themselves with music on its platform as well as Instagram. With the partnerships with T-Series Music, Zee Music Company and Yash Raj Films, Facebook will allow the users to include their favourite music in videos, messages, posts, stories and other creative content. “People will now be able to include music in their videos on Facebook and Instagram, opening up more options for more ways to express and sharing memories with friends and family,” said Manish Chopra, Director and Head of Partnerships, Facebook India. Also Read – Spotify rolls out Siri support, new Apple TV app Facebook has partnered with the music community in more than 40 countries. “We’re introducing a new feature: from a song on your profile, we’re making it possible to tap through to Spotify so people can listen to the full song and discover more from that artist. “We’ll be adding other partners in the near future as well,” the company said in a blog post. The Spotify feature, however, is yet to come to India. According to Anand Gurnani, Vice President-Digital, Yash Raj Films, “our association with Facebook offers a chance for audiences to experiment and express themselves through music and share the same with their friends”. “We have one of the largest catalogue of songs. Today’s digitally-savvy consumers are ultra-creative and it will be interesting to see how they re-purpose our music and videos to say what they want the world to hear,” added Neeraj Kalyan, T-Series President and Digital head.
Ohio State then-freshman goalie Andrea Braendli (30) prepares for a shot in the game against Minnesota State on Oct. 11. Ohio State won 4-0. Credit: Wyatt Crosher | Assistant Sports EditorThe Ohio State women’s hockey team is set and ready to go for a road trip after a bye week of preparation.No. 6 Ohio State (11-5, 7-3 WCHA) last played Nov. 17 when it swept Minnesota Duluth at home in a top 10 matchup. This week, the Buckeyes face conference opponent Minnesota State (7-5-2, 2-5-1 WCHA), a team that they swept earlier in the season at home. The last time Ohio State played on the road, it lost twice to then-winless Bemidji State. After the week off, Ohio State head coach Nadine Muzerall said the team took the bye to make the necessary improvements.“Although it was a bye week, it wasn’t really,” Muzerall said. “We took that as a training week. It was a bad road weekend the last time against Bemidji, but we can’t keep looking in the rearview mirror. We’ve moved on from that and we bounced back incredibly against Duluth in the following weekend. Now we know what’s at stake.”Minnesota State has not had a winning season since the 2003-04 season and currently rides a three-game winning streak. Continuing that streak with a statement win against a top 10 team such as Ohio State would certainly attract attention. Muzerall said the key to beating Minnesota State again is getting to its freshman goaltender Abigail Levy early. “Last time we played them, we only won by a goal, but we dominated the game,” Muzerall said. “What that told me is that they have a very good goaltender, and she is. So, we just got to rattle her early and get on the board early. If we don’t, then the key is not to panic. You just keep getting shots on net, crashing the net and the end result may not be pretty, but it still shows on the scoreboard.” Ohio State also has an impressive goaltender of its own in freshman Andrea Braendli. Braendli won WCHA Rookie of the Week for her play against Minnesota Duluth, saving 48 shots over the two games, the second time of the season Braendli received rookie of the week honors. The first time she won the award was when the Buckeyes played the Mavericks. Braendli feels very confident that she and her fellow Buckeyes will come out on top in the goaltender matchup. “Those successes are always an honor to receive. It’s a big confidence booster as we go up to face the Mavericks,” Braendli said. “The last two games we played against them were my first two WCHA games and I know I can do even better in these games. I know Levy is really good, but I think I’m better. I’m not focusing on her. I have to focus on myself, so I can be prepared.” Braendli said another key for an Ohio State win is to continue playing its aggressive style of play.“Buckeye hockey is how we succeed. We’re unique in that our hockey is a very interesting play style,” Braendli said. “We plan to be ready from the first shift and we expect them to come out hard and fast. Our Buckeye hockey means that we will pressure back. Our hockey is fast and aggressive and when we play like that, I believe that we are the better team.” The Buckeyes play two games this weekend on Friday and Saturday against Minnesota State. Friday’s game is set to start at 7 p.m. and Saturday’s game is set for 3 p.m.