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21 Feb 19
The Making of Our Home

Yes, it’s been two weeks between posts instead of one, but we were in the midst of the pantry and wanted to be able to reveal it in all it’s glory. And, boy, is it glorious!!! It took us several weekends to complete but it is transformed. I’ll add that we started weekend #37 doing […]

21 Feb 19
Nathan Hall

This is the first of a series of posts based on listening tasks from the book by Vandergrift, L. & Goh, C. C. M. (2012). Teaching and learning second language listening: Metacognition in action (pp. 172-173). New York, NY: Routledge. One of the first classes I ever taught as a teacher trainer was a course on teaching […]

21 Feb 19
Izzie B Blogs

Anyone who knows me knows that as soon as I received my offer from my top choice university, I was purely buzzing to go. The 8th of September 2018 came around fairly quick and I was ecstatic to be going to uni. I didn’t even cry when my mum and dad said goodbye and that is very […]

21 Feb 19
Howeryou

A lot has happened in the past few days! Most noticeably, I’m around one thousand kilometers farther south. Additionally, and less interestingly, I have changed my whole view of Cologne. Let’s start with Cologne. I spent a few good days with my former exchange partner, who will from now on just be known as Davie […]

21 Feb 19
BIG COMIC PAGE

I love an excuse to sell folk on geeky toys and games. But, being on a budget, and being a parent, can often render this a bit of challenge. So I look for things that work for me, work for my family, and work for my wallet: and Gaslands, from Osprey, is all of these.

21 Feb 19
Quirky ramblings

There are times when I have to remind myself that these days will not last forever. At some point my children will no longer require me to sit dotingly watching them, providing praise and critique to their wide questioning eyes. This past week was one such week. Hard chairs, uncomfortable environments and more crowds than […]

21 Feb 19
Ben There, Done That

I got up early and walked to the marina, arriving around 5.30am. There was a massive line to get in as 2 officers half-assedly did a customs check of the bags. This would be the easiest part of my morning. My concerns about the ticket I booked in Santa Cruz were about to come to […]

21 Feb 19
Saga Films

Our adaptation got picked for production! This is incredibly exciting. I’ve managed to get an editor and an AD to our project now, but we’re still missing a sound person. It seems that the majority of groups are in the same situation, along with missing producers… I’ve been approved to direct/produce our adaptation by myself, […]

21 Feb 19
Digital Storytelling Blog

This photo essay is about the process of acquiring bananas for the use of consumption and how this occurs. The beginning. This is a photo of a man picking bananas off of the tree. This is the first step for one of us to eat the fruit. These bananas have gone through a 9 to […]

21 Feb 19
This Is the Day

A person can arise in the morning and think that things will go a certain way.  The day proceeds sort of according to the thoughts one has “planned.”  Then, “Kaboon,” everything changes in a moment.  Suddenly I feel like I can’t even put my feet on the ground and don’t what to do. At those […]

21 Feb 19
The Stories People Tell

“The woman in burgundy shirt, check on her.” General Copeland’s voice was curt in my ear piece. “We don’t want another incident.” I moved quickly. I wouldn’t want to have to answer questions about why a civilian was allowed to leave the library with a few pages of a book. The woman in question was […]

21 Feb 19
NAIMAHS LENS

WOW! It has been a while since I last wrote. Alot of positive things have happened. I am currently in Vienna. I have been here since the 12th February and allhamdulilah, I feel like I have settled in. I am SO grateful . I got more than I bargained for. My accomodation is so perfect, […]

21 Feb 19
beckystarnes

There have been many moments during the past 365 days where my brain, heart and body have wanted desperately to run, jump and hide from a situation only to be deterred by the thought of change – Ergh the dreaded word gives me shivers just thinking about it. We have all endured some form of […]

21 Feb 19
Local SEO Results

Dwell time is one of those metrics that gets referenced a lot in articles, on social media, and in conference presentations. Sadly, though, it remains greatly misunderstood by some in the SEO community. What is dwell time? Do search engines really use it? Is it a ranking factor? And, if so, how can you impact […]

21 Feb 19
Men's Journal
Months ago, you signed up for a sprint triathlon, whose short distances seemed like the perfect introduction to the sport: nearly a half-mile swim, 12.5-mile bike, and 3-mile run. Since then, you’ve followed your training and nutrition plan and are feeling good. However, when you get on-site, the questions start flooding in: What should you eat? How do you set up your gear? What should you do if you get kicked in the face during the swim?   [jwplayer BbQpCetB-eEkK759I ]   For all the day-of advice you need, we spoke with Matt Poole, a professional surf Ironman, and Seb Gallery, an organizer for the second-largest triathlon in the Southern Hemisphere: the Big Husky Triathlon Festival. From race logistics to biking etiquette to warm-up stretches, they cover every facet of sprint tri preparation. [ami-related id=”- Click to search articles -” url=”https://www.mensjournal.com/health-fitness/12-ways-to-improve-your-triathlon-time/” title=”12 Ways to Improve Your Triathlon Time” target=”_blank” thumb=”true” imgsrc=”https://www.mensjournal.com/wp-content/uploads/mf/_main_triathlon.jpg?w=200&h=113&crop=1″ inset=”true” format=”gallery” subtitle=”Want to power up your performance—without logging more miles? Race more efficiently with these expert tips.”] 1. The Day of the Race, Don’t Eat or Wear Anything New Both men stressed the morning of your first tri isn’t the time to experiment. Make sure you’ve tested out your gear ahead of time, ideally for a few weeks. Wearing new shoes, a tri suit, or wetsuit can mean ungodly amounts of chafing and discomfort that’ll take away from your performance. You also want to eat a breakfast you’re familiar with. Poole likes eggs with avocado, sourdough toast, cereal, and coffee—a meal that have protein, fats, and carbs that are easily digested. However, he says that some of his competitors like heavier breakfasts and take pre-workout supplements, indicating there’s no one-size-fits-all approach when it comes to nutrition. If you’re not hungry when you wake up, set your alarm a little earlier so you can get adequate fuel in before the start. You’ll struggle immensely if you don’t eat. And if you’re traveling for the triathlon and staying in a hotel, go to the grocery store and pick up some staples (especially if the hotel’s complimentary breakfast isn’t available when you wake up). Gallery recommends eating a few pieces of bread with peanut butter (or Vegemite) and a banana. As for hydration, he says a rookie mistake is to drink too much before the race or to drink just water. During the week before the race and the day of, he recommends two liters of liquid per day, supplemented with electrolytes, which you can find in hydration powders (we like Klean Hydration and Nuun Sport.) He also says to stop drinking fluids an hour before the race starts (and not to worry if you have to pee in your wet suit—everyone does it). On the bike leg, athletes occasionally bring two water bottles in case you drop one. Bike routes inevitably become a water bottle graveyard. [ami-related id=”- Click to search articles -” url=”https://www.mensjournal.com/health-fitness/12-weeks-to-your-first-triathlon-a-workout-plan-20140207/” title=”12 Weeks to Your First Triathlon: A Gameplan” target=”_blank” thumb=”true” imgsrc=”https://www.mensjournal.com/wp-content/uploads/mj-390_294_12-weeks-to-your-first-triathlon.jpg?w=200&h=113&crop=1″ inset=”true” format=”gallery” subtitle=””] 2. Use Landmarks to Remember Where Your Gear Is In the morning darkness, when you set up your bike, it may be the only one on the rack; but after you get out of the water, it’ll be lost in a sea of ’em, so make sure you know where it’s parked, especially in relation to where you’ll be transitioning from. Don’t get creative, though: You can’t tie a balloon to the bike rack. Just take a mental note if it’s near a tree, or count the rows. That said, don’t be afraid to lay your gear out under your bike to make transitions smoother. Hang your helmet on your handle bars with your hat, sunglasses, and chews/goos nestled inside; unroll your socks and put them in your cycling shoes; bring a hand towel to quickly dry off your feet; and keep your running shoes tied so they’re easy to slide on post-cycle. (Gallery also recommends Lock Lace). Also note in many tris you can suffer a time penalty if you start pedaling before your helmet is on. You want to keep your transitions quick, but don’t rush in and out like a maniac. [ami-related id=”- Click to search articles -” url=”https://www.mensjournal.com/food-drink/ironman-training-8-nutrition-rules-to-keep-you-going/” title=”Ironman Training: 8 Nutrition Rules to Keep You Going” target=”_blank” thumb=”true” imgsrc=”https://www.mensjournal.com/wp-content/uploads/mf/_main_ironman_3.jpg?w=200&h=113&crop=1″ inset=”true” format=”standard” subtitle=”Want to compete in the ultimate endurance event? Here's how all you triathletes can stay properly fueled during training—so you can rock it on race day.”] 3. Anything You Forget, You Can Probably Buy or Borrow “You’re not alone when you forget things,” says Gallery, who says he’s had to buy a race belt—the fabric strip that holds your race number—at least 60 times. At any triathlon there’s a vendor expo that offers most everything you’ll need, and your competitors may also be a valuable resource. “It’s a fantastic community,” says Gallery. “At almost every race I’ve been at, a competitor ends up lending wheels or tubes because someone’s burst a tire.” If you’re scrambling to find gear, though, make sure you’re sorted in time for the safety briefing, which is typically 15 minutes before the first heat. That’s when they’ll cover any last-minute race changes and talk you through the course. If you have any questions after that, which Gallery says is unlikely, ask for the race director. 4. If You’re Nervous About the Swim, Place Yourself Accordingly Gallery points out that, if you really start hurting on the cycling or running legs, you can always stop to catch your breath, which doesn’t seem like an option for swimming. However, according to Gallery, “We have heaps of water safety, so if you do need to stop and take a bit of a breather, you can put your hand on one of their crafts and have a bit of a chat, then off you go. There’s no penalty for that.” If you’re extra nervous about getting jostled in the water, start in the back of the field and to the right. If the course has a swim barge, officials will stagger the swimmers, letting small groups from each heat go in timed increments; this is great because it gives you some extra space. If your entire heat starts together—you’ll be treading water—things will be more clustered and chaotic. Odds are high you’ll get kicked in the face, someone will swim over you, and you’ll feel hands hitting your feet and legs. Try to keep your cool and focus on your strokes, edging toward the outside edge of the swimmers if things are too hectic. If you’re worried about overheating or not having enough shoulder mobility, you might consider forgoing a wetsuit—don’t. “Wetsuits reduce drag by raising your hips and increasing your buoyancy, so they’re a good investment,” Gallery says. Gallery swims in a Zone 3 wetsuit, but also recommends Blueseventy, Orca or TYR, and says that something in the $500 range is likely to be good quality. Two words of caution, though. First, if you’re thinking of going sleeveless, know that the suit is more likely to take on water, making you less buoyant. An excellent brand that offers full-sleeve wetsuits that won’t impede your movement, consider ROKA. Second, if you’re competing in a competition hosted by USA Triathlon, there are rules about the maximum water temperatures in which you can wear a wetsuit: You can wear one in water temperatures up to and including 78 degrees F for any race. You can wear one at your own discretion if it’s greater than 78 degrees but under 84 degrees, but won’t win any prizes or awards. That said, no suit thicker than 5 millimeters is ever allowed; you’ll be disqualified. 5. Stay Warm and Mobile Before Your Heat Once your gear is prepared, it’s time to do the same for your body. If you’re able to use your equipment, Poole recommends warming up in reverse order (run, bike, swim) so you’re optimally prepared for the first leg. And, he recommends stretching to get the whole body ready. Going in and out of a deep lunge will stretch your hamstrings, hips, and quads. Then, a good cat/cow will get the spine moving. Take your time stretching your shoulders, too. Once you’re nice and warm, you can focus on the reason you’re there in the first place: to swim, bike, and run farther than you thought possible. [ami-related id=”- Click to search articles -” url=”https://www.mensjournal.com/food-drink/best-energy-chews-and-gels-endurance-exercise/powerbar-powergel/” title=”The Best Energy Chews and Gels for Endurance Exercise” target=”_blank” thumb=”true” imgsrc=”https://www.mensjournal.com/wp-content/uploads/mf/run_main.jpg?w=200&h=113&crop=1″ inset=”true” format=”gallery” subtitle=”Supplement your grueling rides and runs with these carb-rich goos and gummies.”]
21 Feb 19
Emanu-El Family Trip to Israel 2019

by the Boehms February 21, 2019 Our rooms here at Kfar Blum are spacious and the shower water pressure was amazing. It was hard to leave our cozy beds! We have our final Kfar Blum breakfast today. Many express a special love for the flaky chocolate croissants. As usual we got on the bus in […]