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God works with us to help us figure life out

Do you believe God knows what He’s doing? I do, but that still doesn’t stop me from wondering what the heck he’s thinking sometimes. I’m so very grateful that He’s there putting pieces together because it’s times like these that I can’t see the big picture. All I can see is the damage.

An orchid in the sun at Safe Haven Farm, Haven, KS

An orchid in the sun at Safe Haven Farm, Haven, KS

Today’s verse is Romans 8:28.

And we know that God causes everything to work togetherfor the good of those who love God and are called according to his purpose for them.

I had been planning to post a Psalm today, but this verse was featured prominently on a site I frequent. And it seemed appropriate to focus on it today. I know so many people going through difficult times right now, and in the midst of all those trying circumstances it’s tempting to think that God has walked away. But that’s just our enemy trying to discourage us.

This is one of those verses that everyone uses and everyone knows, and I honestly hesitate to use those kinds of verses. But just because they’re popular doesn’t make them untrue, and this is reassurance I needed today.

God’s got a plan He’s working on, and that plan is going to be good and bring good to the people who love Him.

The Amplified Version actually says it this way: We are assured and know that [God being a partner in their labor] all things work together and are [fitting into a plan] for good to and for those who love God and are called according to [His] design and purpose.

God being a partner in their labor. I’ve never seen that before, and that actually changes my view on this verse a little. Because it’s easy to think that God has this distant and powerful plan already in place that all of us fit into like puzzle pieces on a card table. And it’s easy for me to envision that He just puts the puzzle together.

But if God is a partner in our labor, working things out, that’s personal. Partners work together. Side by side, hand in hand, face to face. He’s not just sitting at a table piecing our lives together. He’s in our lives, building our lives one brick at a time alongside us. He doesn’t just snap His fingers and life happens, though He could. He gets His hands dirty and works in our lives.

Have you ever thought that way? I haven’t. I don’t know about you but working side-by-side with God to figure my screwy life out sounds like a good idea.

He already knows what’s going to happen. He’s seen the last page. He knows the last line. But we don’t, and time moves differently for us. His being available to help us through life a moment at a time isn’t for His benefit; it’s for ours.

Whatever you’re facing today, God has a plan. No matter how you’re struggling, no matter how you’ve been hurt, no matter what you’re afraid of, no matter aspect of life you don’t understand, God’s working it out, and not from some distant point where you can’t access Him. He’s right here with us, offering to work alongside us to help us get through the difficult times.

Challenges help us grow, so embrace them. Hurt feelings suck, but God’s plan is more important, so shake it off. Loss can be devastating, so take the time to grieve but move forward, holding God’s hand.

He hasn’t left us on our own, and He won’t. God is good, and so are His plans for us, in spite of what our enemy may be whispering in your ear today. We don’t have to stumble around in the dark hoping to find our way. God’s waiting for us to catch up. So keep your eyes open, keep your heart open to Him, and jump.

The difference waiting eagerly makes

I hate waiting. It’s really not my forte, but it something I end up doing all the time anyway. Waiting is a part of life. It doesn’t matter what your occupation or your personality or where you live. Everyone has to wait.

You have to wait at a restaurant when you order something to eat. You have to wait in line at the grocery store. You have to wait your turn at the gas station. You have to wait on people who move more slowly than you do.

But you also have to wait for your promotion. Or you have to wait for your paycheck. Or you have to wait for the economy to get better before you sell your house or look for a job or get a raise.

Life is waiting. You can try to prepare for life events as best you can, but you can’t predict everything. And more often than not, any of your carefully made plans will be upended before you’ve even had a chance to start enacting them.

But it isn’t just life that we wait on. We pretty much spend most of our lives waiting on God. We wait for Him to tell us what path to take. We wait for Him to show us what career to follow. We wait for Him to bring a husband or wife into our lives. We wait for Him to come back for us. We wait for Him to move. Period. Because until He moves, we have to keep still. Until He moves, we have to keep waiting.

So if life is a waiting game, how do you wait? I thought about this when I read today’s verse.

Philippians 3:20

20 But we are citizens of heaven, where the Lord Jesus Christ lives. And we are eagerly waiting for him to return as our Savior.

When you have to wait, do you want eagerly? Or do you wait grudgingly? There’s a big difference, and that disparity really alters your perspective on life.

It’s a lot easier to wait on God if you actually believe He will do the things He’s promised to do. If you truly believe that He is who He says He is and that He will do what He’s promised to do, you can wait on Him with confidence.

But if you doubt Him? I would imagine that waiting would be very difficult then. Because you don’t know if you’re waiting in vain.

Philippians 3:20 says that those of us who believe are already citizens of heaven. We don’t belong on Earth. We don’t belong in this crazy, mixed up world, and we’re just waiting for Jesus to come back for us to take us home.

But we aren’t just waiting. We’re eagerly waiting. We’re watching the skies and dreaming about the day when He’ll split the clouds open and take us away.

If you truly believe that God is who He says He is, you have no reason to wait impatiently or to even be unhappy when you’re waiting. If you’re stuck in a quiet place at the moment and you can’t hear God speaking, that just means that He’s still working on something. When you can hear Him, that’s when He’s moving and you’ve got to keep up. But when He’s silent, you can be sure that He’s just working on something new. But even when you’re waiting, you can be eager and excited and joyful because God has something big planned and when He calls, you need to be ready to move with Him.


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denim jacket

WIWTW Returns: Week 4

Happy Sunday Everyone! Last week was definitely a hectic one. Monday gave me a dang near mental breakdown. I woke up knowing it was going to be a challenging day and was ready to tackle it head on, but things kept going wrong left and right. UGH!

5 Tips for Curating a Working [Spring] Wardrobe

One of my favorite things to do as the seasons change is turn over and clean out my closet. It’s a daunting task for many, but once you’ve got it in order, you’re going to want to keep it that way! After years of hoarding, collecting, and over-purchasing, I think I’ve finally created a wardrobe that works. It’s full of only pieces that I love and has a little space for some new additions. So how do you create a working Spring wardrobe? Here are 5 of my tips! –>

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Nigerian singer Tiwa Savage is reportedly upset with Tekno for ripping off the beats of her song “Before Nko” for his collaboration with Ciara.

Tekno’s latest music feature in “Freak Me“, a song of ace American RnB singer Ciara has been embroiled in a copyrights breach.

Amebo9ja gathered that neither Tekno nor Ciara obtained permission from the “Love Me” singer.

The source said, “We were surprised that they went that route. They didn’t even just sample some strings, the beat and lyrics of the hook are basically the same. Tiwa is extremely upset because it seems like a rip off of her sweat.”

On the awareness of the MMMG boss, the source added, “They didn’t ask or inform us before the song was made. As a matter of fact, we reached out to them when we heard the song but they didn’t do us the courtesy of even responding. This is not how to do things. Tekno himself is not sharing links to the song as much as his boss Ubi is. This is wrong.”

The source further explained that Ciara might be innocent of the breach following Tekno’s series of copyrights allegation which has made news headlines in the past.

“It may not have been in Ciara’s place to know that the song belonged to someone else but the onus was on Tekno as the featured act and producer (who we believe gave the song to her anyway) to inform her,” the source explained.

While the news media are still unable to get a respond from Ubi Franklin, Tekno’s record label boss and manager, they stated that a call has been placed in that regard.

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Tag Archives: Pendletonskjorta

Americana’s Got Vintage Pendleton Shirts

Americana's Got a Cool Selection of Pendletons

A Pendleton Shirt is just what you need when spring snow flurries are in the air. But it’s never too late in the season for a Pendleton. This summer, you can even wear it as a beach cover-up, just like The Beach Boys & all the California surfers did in the 1960s!

Americana’s got a great selection of vintage Pendletons in our Online Shop! We have soft Umatilla-wool straight hem shirt/jackets with a loop collar, just like The Beach Boys (a.k.a. The Pendletones) wore, as well as Sir Pendletons & even Pendleton “High Grade Western Wear” shirts. Plus, all of Americana’s Pendleton shirts are guaranteed to be in perfect vintage condition!

Guaranteed Pendleton Quality

With Americana’s fast free shipping within Sweden & low shipping elsewhere, you can have a Pendleton at your door in just a few days at prices comparable to those in America.

So come get a Pendleton @ Americana. Wear it all spring…and this summer, have the coolest vintage cover-up on the beach!

Beach Boys (a.k.a. The Pendletones)

Filed under About Americana, Online Shop, Pendleton


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Synapturanus salseri
Timbo Disc Frog
family: Microhylidae
subfamily: Otophryninae

© 2008 César L. Barrio Amoros (1 of 1)

 view video (5669.0K MPG file)

[video details here]

Conservation Status (definitions)
IUCN (Red List) Status Least Concern (LC)
Other International Status None
National Status None
Regional Status None

View distribution map using BerkeleyMapper.

Synapturanus salseri is a relatively small frog with adults reaching 28 mm. This frog has a stout body that leads to a narrow head with a blunt, overhanging snout. There is a transverse fold of skin behind the eyes. The toes are unwebbed. Coloration is gray-brown with dorsal spots, with cream to orange legs.

Distribution and Habitat

Country distribution from AmphibiaWeb's database: Colombia, Venezuela

View distribution map using BerkeleyMapper.
These frogs can be found only in southeastern Colombia and adjacent Ecuador and Venezuela. They inhabit the floor of the rainforest.

Life History, Abundance, Activity, and Special Behaviors
Synapturanus salseri are shy and spend almost all of their time in burrows beneath the forest floor. During the rainy season, males give off a brief whistle as a mating call. They mate only after periods of heavy precipitation. Mating takes place in burrows, since these frogs seldom venture out. Females lay a few large eggs into the burrow. The hatched tadpoles do not feed but live on the stored yolk until they undergo metamorphosis. The diet of adult S. salseri frogs consists of ants and spiders (Zweifel, 2003).

Trends and Threats
Not threatened.

Zweifel, R. G. (2003). ''Timbo disc frog, Synapturanus salseri.'' Grzimek's Animal Life Encyclopedia, Volume 6, Amphibians. 2nd edition. M. Hutchins, W. E. Duellman, and N. Schlager, eds., Gale Group, Farmington Hills, Michigan.

Written by Peera Chantasirivisal (Kris818 AT, URAP, UC Berkeley
First submitted 2005-11-10
Edited by Kellie Whittaker (2008-01-03)

Species Account Citation: AmphibiaWeb 2008 Synapturanus salseri: Timbo Disc Frog <> University of California, Berkeley, CA, USA. Accessed May 25, 2020.

Feedback or comments about this page.

Citation: AmphibiaWeb. 2020. <> University of California, Berkeley, CA, USA. Accessed 25 May 2020.

AmphibiaWeb's policy on data use.


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Flourishing Sympathy — Monday Montage #112

Welcome to another Monday Montage blog hop!  We are a group of nine stampers who love to share what we create with you, and all you have to do to follow along is click on the links at the bottom of each post.

I needed another sympathy card, and decided to use an old favorite, Flourishing Phrases.  I die-cut some of the foliage elements from Old Olive and Lemon Lime Twist.  The sentiment was embossed on a piece of Petal Garden dsp, cut with a Stitched Shapes framelits die, and embellished with some flowers from the Touches of Nature Elements.

The card base was stenciled using a Pattern Party Decorative Mask and was splattered with some ink.  A strip of burlap ribbon was added to coordinate with the wood elements.

You’re ready to hop on over to Breelin Renwick’s blog.  I always love seeing what she makes!  If you prefer to work your way backwards, you can jump back to Wendy Weixler’s blog.  Either way, be sure to work your way through all of the blogs so you don’t miss a thing.

Enjoy your Monday!  Thanks for stopping by!

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2 thoughts on “Flourishing Sympathy — Monday Montage #112

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Revista Brasileira de Epidemiologia (1415-790X)
Cobertura da avaliação do consumo alimentar no Sistema de Vigilância Alimentar e Nutricional Brasileiro: 2008 a 2013
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2019 Minocqua Turkey Trot 5K

2019 Minocqua Turkey Trot 5K – The race that will be forever known as the “YOU ASSHOLE!” race.

When:  11/28/2019

Where:  Torpy Park, Minocqua, Wisconsin

Distance:  5K-ish (actual distance was 2.9 miles)

Results:  21:16 / 13th Overall / 12th Place Male Overall / 1st Place M50-59 Age Group

Link to the Overall Results

The family was up north in Minocqua for Thanksgiving and four of us decided that doing the local turkey trot would be fun.  Ben had already looked at the previous results from last year and figured he could easily beat the winner’s time by a couple of minutes.  I was glad to see we could save a few bucks by signing up as a family, $90 for the four of us instead of $30 each on race day!  What we hadn’t planned on was the snowstorm the day before.

The snowstorm caused the race director to alter the course and eliminate the trail portion of the run.  The course was now changed to an out and back.  The town took care of the snow for the most part, but the sidewalk and the streets we would run on still had some snow.  Fortunately, due to the sand they throw around up there on the streets, the footing was pretty good.

So we all showed up, registered and then Kari and I went back to the car to keep warm while the real runners, Ben and Emily, went for a pre-race warm-up.

Trying to stay warm on a cold upper Wisconsin Thanksgiving morning.

The start time approached and we all started gathering around the start banner.  Ben had keyed on a kid wearing a Ripon College cross country shirt and figured he would stay with him until the end and out-kick him.  Emily joined me and said she was going to run easy, which meant to go my pace, and I was glad to have the company.  Kari took her spot away from the front and then the countdown began.  8…  7…  6…  I hate when they do this because some guy always will jump the gun and go on 1, but here we were.  1…  GO!

The race start was narrow and fed us almost immediately into a more narrow sidewalk, and that is when the festive mood of the race changed for me.  A woman runner started to run almost directly at me from the left and I thought she was going to run into me so I held my arm up and kept her from bowling me over.

For the record, I didn’t shove her.  She didn’t even lose her balance.  She just didn’t get to run into me like she was about to do.  I explained to her that I was just keeping her from knocking me down, but damn, she was angry enough about it to call me an asshole.  But now I was a little miffed.  When you are a slow runner you shouldn’t be starting at the front of the race where the faster runners belong, and if you are going to cut someone off you better understand that the person you are cutting off isn’t going to like it.  Why can’t these races just be fun and not end up with some weird, screwed-up occurrence?  Happy Thanksgiving to you too, lady.

So with that incident on my mind, I tried to find a comfortable pace to run and try not to slip and fall on the snow-covered sidewalk.  Emily and I made our way to the side street and to the turnaround point without any further issues.  There were a couple of younger guys ahead of me wearing turkey outfits and I decided that I didn’t want to get beat by a couple of turkeys, so I started working on pulling them in.   Emily had also decided to push ahead and leave me in her snowy dust.  The first turkey I caught pretty quickly but it wasn’t until about a half-mile left of the race that I caught the second one.  Another runner was ahead of me and I passed him as I was starting my last all-out kick, but he still had a kick left and then blew past me and started racing a high school kid up ahead that we were getting close to.  I finished alone without any further challenges.

I looked at my watch and saw that the GPS recorded a distance of 2.90 miles and Ben and Emily said the same.  The course was a little short, but no big deal.

Being called an “asshole” aside, it was a pretty good race for all four of us.  Ben implemented his race plan and waited until 20 feet left to take the air out of the other kid and beat him by a second, winning the race.  I think Ben enjoyed toying with his prey until the final moments.  He won’t deny it.  Emily was also first on the women’s side and both of them got turkeys for their wins.  Kari was also on the podium with a 3rd place in her age group.

When we got home I was explaining to everyone what I did to get called an “asshole” and I demonstrated what she did with my daughter Rebecca.  As I got close to Rebecca she instinctively put her arm up to keep me from running into her.  There, I am vindicated!

Race Report: 2019 Short Run on a Long Day 5K

When:  Wednesday, June 19, 2019 – 7pm

Where:  Frankfort, Illinois

Distance:  5K – 3.1 Miles

Results:  21:31 Official time / 25th Overall / 2nd Place 55-59 Male Age Group

Results Link:  Race Results

I could make this an easy, two paragraph wrap-up, but why make it easy on myself?

Race day morning a coworker who works out at a local fitness club advised that a man had died while working out at her club the day before.  Knowing that I have a history of running she was quizzing me about why I thought he had died.  I could only speculate, but I figured that he probably had cardiac arrest related to heart disease and was triggered by exertion he was unprepared for.  She wanted to be assured that she wasn’t going to code out as well, so I dug up several articles about deaths at fitness clubs and found that the majority of exercise-related deaths are due to exactly what I had thought, they were not fit and had a history of heart disease.  But exercise in moderation is one of the best ways of preventing such deaths.  Her fears were soothed and said she won’t worry about dying on the treadmill.

But the conversation kind of stoked my fears a little.  My father died of heart disease at the age of 52.  He was a smoker, my mom fried a lot of our meals, and did no exercise whatsoever.  I took note of that at the age of 15 and have tried to live my life without such outside bad habits, and I started running in my early 20’s.  But I often find myself running short, high-intensity races at high heart rates which make me feel like I’m maxing myself out and wonder if I’m going to blow up my heart.  Thankfully, that hasn’t happened, and I am aware of the warning signs.  But it’s always kind of in the back of my mind.  As I stood on the starting line the thought of blowing up wasn’t even on my mind.  It was time to beat as many as I could.  Enough of the doom and gloom, on with the race report.

For a race that celebrates the first day of summer with a Wednesday night 5K, it was anything but summer-like.  Air temp was about 63 degrees and it was drizzling.  I debated as to whether I should race in a singlet or not but decided to do so.  I joined the local running club group photo and then did my warm up.

I donned my new FNRC visor for the picture! (photo credit I believe goes to Susan Danforth’s phone – borrowed from Facebook.)

The course was changed this year, pretty much running it in reverse from previous years I have run this race.  I didn’t mind the change, except sometimes when you are seeing things you normally see in the latter parts of the race early on it kind of messes with me for some reason.  I put that behind me and tried to settle in without going out too fast, but as usual, I failed.

There’s a guy that runs this race pushing his handicapped wife in a racing stroller and in the past he has kicked my butt.  It’s always humbling when he beats me, and I marvel at his strength and ability.  He quickly jumped ahead of me and I decided to jump in behind him.  On the flats, he would put a pace or two on me, but when we hit the little rises in the road I would pull him back in.  As much as I try to hold back early in a race and run negative splits, I never do because I can’t turn off the competitive aspect of it.  I feared that he was making the same mistake that I was, heading out too strong, and we were going to pay for it later.

A little before the first mile I passed him and then worried about him the rest of the way.  I went through the first mile split in 6:42 according to my watch, and decided to pull back just a touch as we headed up the road and onward to the bike trail.  I was passed by another runner that had recently had a kidney transplant and said to him that it was me usually chasing him down.  He laughed and I asked how his health was and was said he was great and thanked me for asking.  Then he pulled away.

I went through the second mile split at 6:53 and was satisfied with that.  A girl passed me and I said “go get it” and she encouraged me to grab on and go with her, but I told her I was waiting for another 1/2 mile before kicking.  I mistakenly thought the course would continue on the path a little longer, but we turned off and hit the streets again.  After a couple of turns, we made it to the ending straight to the finish.  I glanced back at the trail and could see the stroller pushing runner not far back.  A quick look at my watch showed that I had about a 1/4 mile left so I kicked hard up the hill back to the finish and was all alone.  My watch showed 21:25, which is always quicker than the official time at this race.  I’m not sure why that happens, but the official time is always slower than my watch.  I was maybe five steps back from the starting line at the start, so there’s not much of a time difference there.

I cooled down and then went and joined some others from the running club to cheer on the rest of the runners.  After a while, I got a little cold and went and changed into some dry clothes and waited for the results.  Glad to hear my name called for 2nd in my age group.  There’s lots of great competition at this race and to get an A/G medal is special.  I had a pretty good race.

Race Report: 2018 Short Run on a Long Day 5K

When:  Wednesday, 06/20/2018 – 7 PM

Where:  Frankfort, IL

Distance:  5K

Results:  21:31 – 30th Overall, 1st M50-54 A/G – Link:  Race Results

To sum up this race in one word:  strange.  Of all the 5K’s I have done, this one always has a weird vibe to it.  The anxiety is different for me here.  I’m always a little more amped up for this race for some reason.  Today was no different.  There’s usually some good competition here, especially for a Wednesday night race.

First of all, this was my first hard effort in a race since running the Boston Marathon, a race I did not do very well at.  Oh sure, Boston had some extreme conditions, but I never really felt prepared for it and it seems that I had struggled with effort since.  My expectation was that I was not going to be able to run my typical sub-21 minute 5K.

I joined in!  I’m next to Forrest Gump.

Then there’s the club vibe at this race.  The competitive aspect seems high for these clubs.  I follow the Frankfort/New Lenox Running Club online and have interacted with a few of the members, and tonight I decided to sport the club singlet and represent.  Although I tried to interact with them pre-race, I just kind of felt like an outsider.  That’s mostly on me, as I don’t really run with them much, mainly because they schedule their runs in the evenings when I’m doing dinner with the family, or early on Saturday morning when I would rather take my time getting up and around.  But I do value associating with them online.  The Tinley Track & Trail club is always competitive at this race, and I noticed a few other clubs this year as well.

I did my typical slow warm-up, a few quick up-tempo strides and then got in line at the start.  Ben and Emily joined in on the fun this year, and I positioned myself behind them.  The guy with the bullhorn started the race, not from the middle of the road this year for a change, and off we sped.  We weren’t a 1/4 mile into it when an 8 year old kid went in front of me from right to left.  He had his arms raised, flexing his muscles for some reason and we clipped feet and down he went.  Immediate dread filled me and I stopped to see if he was okay.  I hadn’t even got turned around and he was already up and running.  Must not have affected him much, because he finished in 32nd place.  Yes, the 8 year old kid that I accidently tripped when he cut me off almost beat me.

The evidence clearly shows that number 9611 shoved this kid to the ground, your Honor! (photo by Jill Yott – Facebook)

Back to running again I found that I was pegging the heart rate into the red, in my typical fashion.  Not sure why I can’t hold back at the beginning of this race, but I go out too hard every time.  At one point I glanced at my watch and it said I was running sub-6 minute pace per mile.  Oops.  I dialed it back and hoped I could salvage a couple of miles around 7 min pace.

I saw Todd Street spectating somewhere near the 2.25 mile mark and said hello.  After that I was all about trying not to get passed, but it was happening with regularity.  I saw a couple grey haired guys pass me and I had the feeling that I wasn’t going to finish in the money.  With about a half mile to go we crested a hill and I used the downhill to make a final push.  The last 100 yards or so is uphill slightly, and I pushed as hard as I could while still checking my shoulder for the guy I passed.  I was able to hold him off.  I could see the clock and saw that I wasn’t going to break 21 minutes, which deflated me a little, but I was more worried about place than time at that point.

My cardiovascular system really wanted this to be over at this point.  (photo by Todd Street)

I found Ben at the end and he said he had won the race.  Very proud of him.  He’s finished this race in 2nd way too many times.  Nice that he got the trophy this year, even if it is the most annoyingly big 5K 1st place trophy ever.  Emily did well too, grabbing 1st in her age group and 3rd overall for the females.

Ben, myself and Emily looking happy post-race.
Ben with another huge 1st Place trophy!
The guy kept saying “look at Dad.” Is that prophecy?!?! At least he didn’t call me Grandpa.
For the longest day of the year, the light was fading fast as they finally got to the old guy awards.

So I finished in 30th place, 14 places later than last year’s 16th place.  There were less faster old guys this year and a lot more kids.  There were 7 men in their 50’s in the top 30 last year, and this year there was just two.  Last year I finished in 20:45; this year more than a half minute slower.  It is a little bit of a head scratcher for me, as it seems that I am still feeling the effects of being over-trained the past year, or old age is just catching up with me.  I’m not really training to race 5K’s, but I do like to push myself and race them.  I just don’t like getting slower as the years pass.

Here’s last year’s recap for comparison:

Short Run on a Long Day 2017 Race Recap

Of course Ben didn’t want to take the trophy home, so I was forced to do so.  Add it to the collection, I guess.

I was reviewing the race on Strava and saw this really cool Flyby feature that shows other Strava using runners in the race and how we ran.  Fun to watch.  I hope the link works.  Click on the orange start button to make it work.   Strava Flyby of the 5K

See you next year!

Short Run on a Long Day 2017 Race Recap

When:  6/21/2016, 7:00pm

Where:  Frankfort, Illinois

Distance:  5K

Results:  20:45 Official, 20:42 Garmin watch – 16th overall, 3rd place M50-54

I went into the my fourth running of this race with low expectations.  I haven’t really focused on any sort of short speed work due to training for Ironman Louisville, but that doesn’t mean I can’t give a 5K a try.  And by try I mean gunning as hard as I can.  But the race ended up being somewhat educational for me.

For this race I decided to wear my heart rate strap and monitor my heart rate through the 5K to see if my max HR is anywhere near the 220 bpm minus your age.  This method is an easy way to determine your max heart rate, which you can then use to set your heart rate zones to train in.  However, many don’t trust the calculation for some reason.  I’m 53 years old, so using the 220-age formula I should have a max heart rate of 167.

So if you are going to use a 5K to see where your max heart rate is you should do a little warm up then go all out at max effort for 5K.  So I strapped on my Garmin and the heart rate monitor strap and let it rip.  Here’s what it told me:

Not sure why there is a 10 second difference in the moving time and the elapsed time.  That may explain the watch time vs. the official time.  Maybe I lost a little satellite connection somewhere on the run.  I did not stop for anything until the finish line.

And the 5K field test revealed a peak max heart rate of 169 bpm, with an average of 163 bpm.  And the times that I glanced at my watch during the race I usually saw 166 bpm staring back at me.  I guess the 220-age is accurate enough for me.

I was also surprised to see that the Garmin nailed the 3.1 mile distance exactly.

Okay, enough of the scientific stuff.  Back to the race.  I got there much later than I usually do and parked in the neighborhood next to the park where the race starts and ends near my friend Dian’s house.  Lo and behold, Dian was actually outside!  We chatted up ourselves a little bit and she thought the race had started already.  Silly Dian.  I explained that the runners will warm up prior to the race.  She thought that was nuts.  Gave me a chuckle though.

Over at the park, the usual suspects were there:  Frankfort/New Lenox Running Club made a strong showing, Tinley Track & Trail was also present.  Mr. Mustache Runner guy was there, with his shirt tucked in as usual.  And many more familiar faces.  It wasn’t until the race was almost ready to go when Nate Troester showed up at the start line, and I knew our eventual winner was finally here.

The guy that starts the race stands right in the middle of the road, orders us not to run him over, tells us not to start until he says “GO!” then proceeds to say “Okay, let’s go” prior to saying “On your mark, get set, GO!”  Park district run races can be really strange. In the old days, races were run by runners who kind of knew what they were doing, and these park district guys don’t look like they run much.  Anyway, at GO! we all took off and tried to avoid the dumb cherry picker thing in the path of the race route that has a guy up there with a camera.  So dumb.  You never see the pictures on their website or Facebook page, but damn, they got to have a cherry picker right on the road with a camera guy taking pictures that no one will ever see.

I had picked my mark, a guy named Chris S. who is in my age group and started just in front of me.  I decided to hold his pace for as long as I could.  That didn’t last long.  I might have held on to him for about a half mile before I could tell I had maxed out my heart rate without even looking at my watch.  I watched him pull away.  That move of trying to stay with him got me through the first mile with a 6:18 split.  NO BUENO!  So much for the negative split strategy.  He kicked my butt again, as usual.

After the first mile I decided to dial it back a touch and find my race pace comfort zone and found myself running with a guy wearing a Ironman Racine 70.3 t-shirt.  We were pacing together pretty well.  We turned off the path together and on to the side street to head back and about 1.5 miles into it we got passed by some kid.  “Damn kids” I muttered, and Racine man agreed.

We ran together until the 2 mile split (6:47 min/mile) and he started to pull just a little bit ahead.  I tried to match pace but I had spent too much energy on that first mile.  He pulled ahead about 50 yards with about a 1/2 mile to go and that’s how it ended.  The third mile split was 6:53 min/mile for me.

I checked the race results and learned Racine man was in my age group.  He got 15th place overall, 2nd in the age group.  Since this park district run race only awards the top 2 finishers in each age group with a medal, whereas most races go three deep, I knew I wasn’t going to add a medal to my medal rack this time around.  You win some, you lose some.

Here is page one the results:  Shortrun

Overall, it was a good race for me.  I found that the 220-minus age max heart rate calculation is nearly exact to my actual field tested heart rate.  I got to race some good competition.  And there was pizza at the finish line.

A tie dye participant shirt.  Yay.

2017 Summertime Stride 5K Race Report

When:  6/3/2017, 8:30 am

Where:  Mokena, Illinois

Distance:  5K

Results:  20:57 Official, 10th overall, 10th Male overall, 1st place M50-54

When I show up for a 5K I tend to start scanning the people gathered around, looking for the usual suspects, the people I will key on as my competition.  Since school was officially over for the high schools, I figured I would see a handful of high school age runners, fresh off of their track seasons, and there were a few.  I also saw this kid who looked about 9 (the results indicate he was 11), and he had the “look.”  Short running shorts, a set of wrap around sunglasses, and New Balance shoes that looked like racing flats.  It was about 40 minutes until start and he went out for his warm up.  I knew a runner when I saw one.  I also saw a guy wearing a Calvin College Track Team singlet who looked fast as well (he was the eventual winner).  It wasn’t until I saw Nate Troester, a local guy who wins every race, that I knew for sure that I certainly wasn’t going to win this race!

My wife Kari joined me in this race as it is walking distance from our house.  We walked down to the park about 3/4 of a mile away and signed up.  It was starting to get warm, and the race start time of 8:30 am was not helping.  Much too late to start a summertime race, in my opinion.  I tried talking Kari into gunning from the start, but she’s happy to run the race her way.  I was already starting to build adrenaline for the start time.

I did some easy warm up and then headed to the start line.  I’m always amazed at the number of slow people and kids at the front of the line.  One guy said he’s staying back to let the rabbits go, but this guy was in the front as well.  I dislike the tight corral type starts.  They are too crowded, and filled with too many slowpokes at the front of the pack.

A couple of minutes later a horn sounded and we were off.  I was surprised that many of the kids were holding tempo pretty good at the beginning, but by the time we got a half mile into it the first small climb appeared, and they started to drop off.  It was also in that first half mile that I was surprised to see Nate Troester standing there clapping for everyone.  I guess he was just hanging around.  I was happy to see that I had just picked up a finisher’s spot!

At the first mile, a local kid named Merrigan was running along with me and not far off the first place female.  We went through the first mile in 6:25 pace and I thought she would be good.  But later I found out she had a sore knee from an earlier mishap and ended up dropping out.  I kept pace behind the first girl for the next mile, as I also chased the one grey haired guy up ahead of me.  He was moving pretty well and not showing any signs of letting up.

After the turn around, we climbed the few remaining hills and settled in for the last mile.  I caught the first place girl and passed her.  I could see the grey haired guy up ahead, but he was pulling away, as was the kid with the sunglasses.  That kid knew what he was doing, running the tangents and basically picking off more and more runners.

I tried using the last downhill to pick up pace, using it to pass an 8th grade kid, and then accelerate through the last turn for the last 10th of a mile.  I couldn’t catch anyone ahead of me, and there was no one directly behind me to worry about, so I glided in across the finish in 20:57.

I grabbed a water and dumped it over my head to cool down.  I then walked back to the turn and waited with my daughter Rebecca for Kari to finish.  She came by looking very strong, but I tried to tell her that she was getting out-kicked by a 5 year old!  She didn’t care.  To get beat by a 5 year old would have killed me.

When the results were posted I was surprised to see that I finished 10th, and first in my age group.  I would have bet that the grey haired guy ahead of me was in my age group.  It turns out he was 58!  Smoking fast for 58!  I also checked the results for Kari and learned that she medaled as well, taking 3rd in her a/g!  Well done!

In all, it’s a fun local race, and I thoroughly enjoyed the run with my wife.

2016 Short Run on a Long Day Race Report

When:  6/15/2016, 7:00pm

Where:  Frankfort, Illinois

Distance:  5K

Results:  20:52 Official, 20:45 Garmin watch – 17th overall, 16th Male overall, 3rd place M50-54

I enjoy racing at the Frankfort Park District Short Run on a Long Day 5K for a couple of reasons.  First, it’s held on a midweek evening which means most of the day has passed and all you need to do is worry about running and not the million other things you have to do that day.  I also enjoy the fact that it brings out some good competition and allows me to race against a higher percentage of my faster peers.  At another local race that was run in my town in late April I would have finished second overall, so this race tells me more about myself than placing high in a race that had no competition.

The race day this year was hot – 89 degrees – when I checked the car thermometer.  I decided to not let that bother me, and I decided that I would push myself anyway.  During warm-up I was jogging shirtless past a couple of moms who were pushing their kids in strollers.  One of the kids said “Daddy!” which prompted me to chuckle and say “Daddy must be hairy too.”  That seemed to get me in a good mood.

The start was typical, too many slowpokes in the front that I would have to navigate around.  One guy asked another what time he was shooting for and the guy said around 21 minutes.  That guy I thought had a chance at that.  But when he asked the other guy, said he wasn’t sure, “maybe 22 or 23” minutes.  I immediately thought of the movie Mr. Mom when he responded 220 / 221 – whatever it takes.  This guy looked like he would be over 25 minutes to me.

As usual my son Ben also ran the race.  He did his typical college runner thing in warm-ups, and then found an old high school buddy to run the race with.  He made his way to the front of the line at the last minute.  Must be cool to have the speed to back that up!  He finished second overall for the 3rd year in a row I think.  He keeps losing to the same guy.  Not really fair for Ben, as he is coming off a mandatory 2 week recovery period from track season.  And he had a head cold.  I’m guessing he’ll beat this guy someday.

The guy that starts the race likes to stand right in the middle of the road and warn people not to run him over when the race starts.  I find that to be the dumbest thing, but typical of a race that is run by the park district versus a race that is run by a runner or running club.  He hit the siren on the bullhorn, snapped a picture and we all took off.  I was hitting Z4 heart rate within the first 1/4 mile.  The group spread out pretty quickly and I focused on getting my breathing rhythm under control.  The first mile hit and I missed the water stop.  I was getting quite a dry mouth, but I didn’t worry about it.  For some reason the water stop was positioned on the left hand side of the trail we were running on, and in my opinion it should have been on the right.  When running on a trail, all users should stay right, and there were definitely other bikes and trail users on the trail that would force us over.  Matter of fact, one kid that passed me around the 1/2 mile mark shouted “BIKER UP!” which startled me somewhat, but had he not yelled that I may have not seen the guy.

When we hit the one mile marker another guy got on my shoulder and asked how I was doing.  Apparently he was feeling me out.  I said I was doing good.  He mentioned that he thought the split on the clock was too fast, and I agreed.  My watch split said about 6:15 for the first mile.  He tried to talk some more but I zipped it and focused on catching the next guy.  I dropped him and never saw him again.

When we made the turn off the trail and onto the side streets I started to catch a lot of guys that had gone out too fast.  From that point, about 1.5 miles into the race, I kind of fell into no man’s land again.  This happens to me a lot, I end up being the slowest of the faster runners or the faster of the mid-packers.  I don’t remember passing or being passed from that point on.

Around the two mile marker I saw a lady by a table that had cups of water on it.  Apparently she was the sole worker for that water stop, but it was on the far side of the road on a turn, which meant that I would not be able to take the tangent if I wanted to get some water.  Since I was really hot, I decided to make a try at it and she met me halfway.  I took the cup and splashed it on me.  What happened next was a surprise – I almost felt hotter!  Not sure if the temp of the water was an issue, or that I was just too hot for it to do anything.  I can remember my tri buddy Alex mentioning this once, and I took note.

I could feel myself starting to fade, but between mile 2 and 3 there are a lot of turns, which meant I could look back and see how close runners were behind me.  There was no one around that I was worried about.  I came upon a guy who said good job and was spraying a hose for us to stay cool.  But again, he was on the side of the street that would require me to move over from the straightest line to get relief.  It was too late to take him up on the water anyway, as I was determined to kick to the end.

Once I got to the last tenth of a mile I knew I had no challengers, but I pushed myself anyway.  My son was there yelling at me to go all in, a payback in a way for all the times I yelled at him in junior high and high school to push harder.  Now that he is a D-III runner, I usually just yell “Good Job!” or “GO Ben!”

My watch said 20:45 at the end, which was a little disappointing seeing that it wasn’t as fast as I thought I could run, nor as fast as I thought I was running.  But seeing that it was so hot, I guess it is a pretty respectable time, all things considered.

Race results:  http://www.frankfortparks.org/special-events/Short%20Run/2016%20short%20run%20overall.pdf


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Landscape Design Tulsa | Just Keep Digging, Just Keep Digging

This content was written for Anderson Pond Design.

Having worked with the contractors before and they have dug you into a hole that you did not want to go into? Are you tired of trying to build upon yourself and for professional company do it on your own for you? What kind of company would be able to give you the satisfaction: awesome pond in your backyard? Well that kind of company is Anderson pond inside and they give you the landscape design Tulsa desires that you have for your backyard. So you should deftly contact them and make sure that you get the best out of your backyard and all of your home design needs.

It totally starts with their customer service as well which is definitely way better than anybody else that is in the industry in Oklahoma. When you start with them for your landscape design Tulsa projects, they give you the hands on inviting experience that you are craving from all of these people. The other companies that you try to work with her talked with cannot even imagine how much customer service that Anderson pond design is providing to you. They will look at what they’re doing and think oh man and some pond design really does away better job than us. See you should definitely get in touch with Anderson on the site right because of that.

You should also get touch with them because they know what kind of work it takes to make sure you have an awesome pot. It requires a time of digging. I mean if you’re really looking for a gigantic awesome pond to put into your backyard or your front yard or your side yard, and as you require a good bit of labor. But with Anderson upon the sign with the affordability and transparency of their prices, you can be rest assured that you can be confident in the process to assure that your pond is designed superduper well.

And it all starts with their awesome leadership that they have in the company. When you’re working with Eric and Jen on your new pond design, you really wonder how you have never met such wonderful people in your life before. Eric has been doing this kind of work for a long time with the super experienced and knowledgeable in making sure that they provide you with an awesome project. And Jen is just a total sweetheart who knows I get things done and is working with Redmond growth as well which is a business growth firm that really helps business owners and whales businesses grow to their potential. So with all that professional help at their side it’s no wonder that they are awesome.

So are you still being weird and not choosing Anderson pop design for your new landscape design Tulsa needs? Well it’s about time you choose this company because they really do a great job in the customer service is just off the charts get. And on top of customer service, they also provide the insightful knowledge and handiwork to be able to do an awesome job. So take the leap forward and it’s about time you choose Anderson Pond design a day.


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Landscape Design Tulsa | Standard Pools are Outdated

This content was written for Anderson Pond Design.

Do you have a pool right now and you’re bored with it and you want to do a new landscape design Tulsa project? Did you have kids that used to swim in the pool but now they don’t anymore because they’re just so over it? Are you over your current pool and want to update and get something new and refreshing? Well you can do all the things by contacting Anderson Pond design right now. By contacting Anderson pond design, you are able to make sure that your pool is set up for success to give them a call today and you will not regret it.

Hey guess what here’s one of the reasons why you should choose Anderson Pond design is because their customer service is just totally legit sauce. The widget is that they provide with their customer service is out of this world and definitely the best in the state. I’m not only just saying that they’re also the most highly rated company in the state of Oklahoma. So you should only get in contact with them and see for yourself whether customer service is so awesome. Once you pick up the phone and give them a call you’ll hear Jens very cheerful voice that will see you and when you worked with Eric on your project assignment, you’ll find out that he is super knowledgeable about all these kinds of things. So why not stop reading this article and why not start getting in touch with the company to see how they can do this landscape design Tulsa.

One of the ways they are able to provide excellent services by giving you the option to use a pond as a pool. Building upon as a pool is a really great process filled with awesome wonders and abilities. Because right now you have a pool in your backyard that looks like a normal tacky pool that doesn’t have cool stones around it or waterfalls or anything like that. But if you got a pool that can also be used in a pond design, then you can be able to have a super cool pool that is feels like it’s natural or feels like it’s it within nature. So take the leap forward and she is Anderson design for the next pool, because you will not regret it.

Final great feature about Anderson Pond is their ability to bring excellence from their ownership. Ownership may have’s company is superb among other people in the overall ministry for pond design. They provide the best work possible because the ownership brings excellence with whole crew with the whole culture. Culture of the company is great can be quite inspiring when you see all the work they are able to do for your backyard in your home. That’s why you should totally give them a call right now.

So are you struggling to find a good contractor that can create your wildest dreams in your backyard? Well you should deftly choose Anderson Pond design for your next landscape design Tulsa project.


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• Andrew Zimmern Cooks: Asparagus in Black Bean Sauce

Wok-Tossed Asparagus in Black Bean Sauce

By Andrew Zimmern

A sign that warm weather is in sight, the first glimpse of fresh spring asparagus is a celebratory event. It’s one of my favorite foods and a versatile ingredient, so I’m always looking for new ways to prepare it when it’s in abundance in the market and at its peak flavor. This super easy recipe for Chinese-style wok-tossed asparagus in black bean sauce is salty, sweet, earthy and loaded with umami. It’s a perfect weeknight side dish that cooks in a flash.

Watch Andrew make this recipe:

Wok-Tossed Asparagus in Black Bean Sauce

Servings: 4

Total: 20 minutes

  • 1 pound thin asparagus
  • 1/4 cup sake
  • 1 tablespoon Chinese black beans, chopped
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon peanut oil
  • 2 dried hot red chiles
  • 1 garlic clove, thinly sliced
  • 1  1/2 tablespoons fresh ginger, minced
  • 1 tablespoon sugar
  • 1/2 teaspoon toasted sesame seeds, plus more for garnish
  • 2 scallions, thinly sliced (about 1/3 cup)

First, cut the tips off of the asparagus, and then cut the remaining spears on the diagonal in about 1/2-inch lengths.

Preheat the wok over high heat.

In a small bowl, combine the sake with the black beans and gently smash. Add the toasted sesame oil and reserve.

Once the wok is hot, add the peanut oil, swirling from the top of the wok to coat the pan. Add dried chiles, garlic, ginger and sugar, and stir-fry over high heat until fragrant, about 30 seconds. Add the asparagus and cook until bright green, about 2 minutes. Next, add the sesame seeds, half of the scallions and the sake mixture. Cook until the asparagus are crisp-tender and the sauce has nearly evaporated, 1 to 2 minutes.

Transfer the asparagus to a platter, garnish with remaining scallions and serve.

Like this recipe? You may also enjoy:

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Tag Archives: Iain Banks

Review: Look to Windward (Culture, #7)

Ah yes, another Culture novel visited. From the end of the Idirian war, it’s long felt after effects and early Special Circumstance meddling (botched.) What could be better? The story sits on Masaq orbital, holding many billions of lives in its balance. Zooming in further to the life of a Chelgrian composer named Ziller. Who […]

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Review: Consider Phlebas (Culture, #1)

I did not start here on my journey, I came back to it. This was neat. I’ve read a lot of Culture books and this war was referenced quite a few times throughout the series. If you are just beginning here good job. If you liked it, know that every Culture book will be different. […]

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Google Launches Music Search

Google launched Google Music yesterday:

Right now the music search feature mostly works for artists popular in the U.S. and a more limited number of artists from other countries, but we plan to expand it to classical music, worldwide artists, and lesser-known performers. Our list of music stores will also grow over time.

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Chelsea & Joey’s Stockbridge Farm, Sherborne, wedding

Aug 27, 2018

I first met Chelsea in my old life as a teacher.  Her Aunty Gayley was my bestie on the teaching staff at my lovely school, and we used to sneak in during the holidays to use the swimming pool.  She used to bring her teenage niece. So its kind of crazy to me that Chelsea is now grown up, an incredible TA (I also know this from experience), and as of Saturday, married to the equally lovely Joe, with two beautiful girls.

As with every wedding day, there were a few hiccups, but Chelsea & Joe rolled with the punches, and had an amazing day surrounded by people who so obviously adore them. We drank, and laughed, and feasted, listening to brilliant speeches and playing with gorgeous kids & adorable dogs.  What more can you ask for from a wedding? I mean really.

Chelsea & Joey, thank you so much for having me there – it was a blast & an honour.  I loved it.  Here is a little sneak peak of your day  <3

1 Comment

  1. Robin Goodlad

    beautiful work, and I love to see dogs at weddings!

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I shoot creative, modern wedding photography in Winchester, Hampshire, and throughout the UK. Wherever you are planning to say 'I do', and to whom, please get in touch.


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The 4451AE Briquet Press is a 40 ton press that provides the pressure necessary to briquette powdered samples into solids for laboratory analysis. An industry standard, the 4451AE is a trusted model that has been around since the 1940's. Although the electronics and pneumatic valves have been updated since the product was first introduced, the basic design of the press has remained the same. Recognizable by the analog dial gauge on the front, the 4451AE has been a workhorse for analytical labs that has stood the test of time. If you are routinely briquetting non-metallics, powdered metals, drillings, millings, refractory or food products, the 4451AE is a perfect choice - one sample a week or one thousand samples a week. Standard mold diameters are 1-1/4", 1-3/8" and 40 mm and are available in steel and tungsten carbide.

The 4452 Automatic Briquet Press (see below) is a programmable version of the popular 4451AE Press, which can be easily set up to automate press functions.

The massive "swinging" bridge that is inherent in the 4451AE design allows the mold body and plunger to remain in the press. Only the mold cap is removed between samples and the press automatically ejects the sample from the mold. This greatly speeds sample throughput and minimizes sample cracking. Many other models on the market require that the mold be removed after each sample is pressed and the sample must be then ejected by hand.

The press head itself is constructed of 1-3/4" diameter tie rods and massive one piece bridge. This is driven by a hydraulic system utilizing heavy duty pump and 3 hp motor. It is no surprise that many models purchased in the 1960's and 1970's are still in full use today. Designed and manufactured in USA.

The 4452 Automatic Briquet Press is an adapted version of the popular 4451AE Press that includes a color touch screen interface and controls. The 4452 allows the user to program the amount of time it takes to ramp up to the set pressure (ramp time), how long the pressure is held (dwell time) and how long it takes the release pressure from the sample (unload time). Simple or stepped programs can be created and stored for later use.

A simple toggle switch on the front of the 4452 allows the user to switch between automatic mode or manual mode.

The 4452 has a USB interface that allows it to be connected to a compuer for remote factory diagnosis. Updates or system checks can be easily done without the need for an on-site visit.


text: Websitehttps://mflo.com/pages/biography?ls=enUS Formed: 1997 Genres: Hip hop Jazz Nu Jazz Lounge Techno House Biography: mflo is a Japanese threepiece hiphop group under record label Rhythm Zone they were originally classmates since elementary school VERBAL and Taku Takahashi formed the group. Shortly after LISA joined as the vocalist and the three of them officially debuted as mflo. Members: Takuhttps://en.wikipedia.org/wiki/TakuTakahashi otherwise known as Taku Takahashi DJ incharge of track making while also incharge of rap in some songs 1997 Verbalhttps://shorturl.at/dlLT0 otherwise known as Ryu Young Gi MC incharge of rap and lyrics 1997 Lisahttps://shorturl.at/bfnyW otherwise known as Elizabeth Sakura Narita vocalist 19972002 2017


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Animal Aid during COVID-19

Animal Aid will do everything we can to remain operational throughout this crisis and well into the future.

Things are happening quickly with new guidelines and legislation being put into place daily. This is the best place to visit to get the most up to date information of how Animal Aid is operating during this tricky time.

Make a donation

Each year around 6,000 animals finds their way to our shelter through no fault of their own. They may be lost, injured, abandoned or surrendered by an owner that can no longer provide care.

For over 70 years Animal Aid has been a refuge in our community; giving animals a safe place where they can have time to heal before they start their lives in a new home. We value life and respect each animal for their individuality – age, breed or health should not define an animal’s potential for adoption. With love, kindness and expert care we focus on an animal’s future, not it’s past. We give a voice to the voiceless and are champions of animal welfare.

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We have a responsibility to investigate all concerns raised with us about veterinary surgeons and registered veterinary nurses (RVNs).

If you wish to raise a concern about a vet or an RVN, all the information you need is available in this section, including what you need to know first, how we assess and investigate concerns, how we make decisions and how to tell us about your concerns.


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RCVS publishes survey results on impact of pandemic on veterinary businesses

17 April 2020

Cover image of the RCVS COVID survey conducted with veterinary practices in April 2020 More than 500 veterinary practices have responded to a survey sent by the RCVS to UK veterinary practices with the aim of gauging the impact of the coronavirus (COVID-19) and the associated government restrictions on veterinary businesses.

View the Survey Report

The survey was sent to a total of 3,096 UK veterinary practices for whom the RCVS had a unique email address on Friday 3 April. The survey closed on Tuesday 7 April having received 532 responses – a response rate of 17%.

Lizzie Lockett, our Chief Executive (pictured below right), commented: “I would like to thank all those practices who took the time in what is already a very fraught situation to respond to our survey and provide the evidence we need to gain a holistic picture of coronavirus’ impact on the business and economics of veterinary practices. We plan to continue running these surveys on a regular basis in order to gauge impact over time and the findings will feed into our policy and decision-making.

“This ongoing research will also be a vital tool when we are talking to Government and other bodies about the impact of policy on the veterinary sector. On this note, we are aware of the challenges of a minimum furlough period of three weeks given the need for practices to take steps to offer 24/7 emergency and critical care, and have written to government on this with some case studies around the impact this is having.

“To those on the ground it won’t come as too much of a surprise that the impact of the coronavirus has been profound in areas such as practice turnover and staffing, with many vets, veterinary nurses and other support staff being furloughed with the aim of signing them up to the Government’s Coronavirus Job Retention Scheme.

Lizzie Lockett

“There are some bright spots in the data we’ve gathered – very few practices reported that they had made or were planning to make staff redundant, and many practices reported mitigating the challenge of social distancing by carrying out consultations with new and existing clients remotely.

“Since the survey took place we have also taken steps to meet some of the requests for greater clarity and guidance from the RCVS with the publication of our flowchart helping practices to decide what treatments it is appropriate to carry out safely amidst the COVID-19 pandemic.”

Among some of the key findings of the survey were:

  • Around 30% of practices reported being impacted by veterinary surgeons and veterinary nurses self-isolating/or with Covid-19, whilst almost 35% have ‘other support staff’ self-isolating;
  • 66% of practices reported their weekly turnover being reduced by more than half;
  • 97% of practices reported limiting the service they provide to emergencies or emergencies and urgent cases (in accordance with RCVS guidance at the time);
  • The majority (71%) of premises remained open but 5% of respondents had closed their main premises and 24% had closed branch premises;
  • 62% of respondents had furloughed or intended to furlough veterinary surgeons, compared to 64% for veterinary nurses and 78% for other support staff;
  • Only 6% of respondents had made, or had immediate plans to make staff redundant;
  • All respondents answering the relevant question (n=451) reported that their practice was using remote consulting for existing clients/animals, whilst 45% were using it for new clients/animals;
  • 14% of respondents said they had donated Personal Protective Equipment (PPE) to the National Health Service for use by those tackling the pandemic on the frontline;
  • Three-quarters of those who responded to the survey answered a question on how the RCVS could better support veterinary practices through the crisis. The most frequent response (27%) was that the RCVS needed to provide clearer guidance, in particular as to what services it was permissible for veterinary practices to provide [the College published its updated guidance and flowchart on 9 April]. Of those who responded to the question, 15% felt that the RCVS was doing a good job or that there was nothing more it should do, while just 2% of responses that expressed negative sentiment towards the RCVS.

The survey results can be read in full on our Publications webpage. The next practice impact survey is planned for early May.

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The ability to work remotely in Embedded is a sign of software engineering maturity

It should have been a tweet, but instead you get a short essay

May 21, 2020

This has been brewing for a while, but I finally put it into words during this pandemic: if you're an embedded software engineer, the ability to work remotely (without the hardware next to you) is in fact a sign that you have reached a certain level of software engineering maturity.

Being able to automate your setup, opens the door to many things: first, automation frees the mind of the menial tasks. I've worked on projects where we had dedicated reset button on the board. Very fast to reboot, especially when you're writing bootloaders or debugging crashing kernel drivers. And very practical. But I couldn't be more wrong.

What's needed is to control the power supply. A reset button is just a bonus, but you need to be able to control the power supply. And if the device does not power on automatically, you need a way to control that, too. On all the recent projects I worked on (STB and GW), the board would turn on automatically on electrical power on. This means you can go cheap and order off-the-shelf USB-controlled power switches; otherwise, it's always possible to build more complex setups, but I like that this uses a standard power supply, up to the wall socket.

I'm assuming you always have a serial port plugged to your hardware; if not you might need one, or a similar facility.

Automation means you can track a hard to reproduce bug that only happens after an electrical reboot. It means you can try to reproduce those hangs easily. It means you can work around bugs that only happen in developer mode when the workaround is easy to automate and much cheaper than the fix.

And it means that in case of a pandemic you can continue working from home, with your hardware in a remote lab or at the office, as if (almost) nothing changed.

The energenie power switch is controlled with the readily-available sispmctl package in most distros. To be able to use it as user from the dialout group, I use the following udev rule:

SUBSYSTEM=="usb", ATTR{idVendor}=="04b4", ATTR{idProduct}=="fd13", GROUP="dialout", MODE="660"

You can substitute the appropriate vendor and product ids.

I use a simple script to power-cycle port 1 by default, or the port passed in argument:

sispmctl -q -f "$PORT"
sleep 2
sispmctl -q -o "$PORT"

For maximum efficiency and saving a few keystrokes I usually have a keyboard shortcut to reboot the port I'm currently working on, mimicking a reset button, but without moving from your keyboard.

ser2net: serial port automation

Why do specific automation of the serial port, isn't reading from a tty trivial ? Well, almost. ser2net's initial goal was to make a serial port available over the network, meaning you can remotely connect to a board that is plugged to a different lab computer, without the need for local access on said computer. But this isn't the killer feature of ser2net. Since version 3.2 (now packaged in all distros), ser2net allows multiple clients to connect to a single device.

This means you can have a program that does trivial socket read/write (in telnet mode) to automate a task, and at the same time use the device from your terminal.

Here is how I configure it in /etc/ser2net.conf:

localhost,2000:telnet:0:/dev/blueserial:115200 8DATABITS NONE 1STOPBIT banner max-connections=5

Here I can use the "blue serial port" — I always give my serial ports a name: it usually refers to the color of the cable or the board I'm using — and it will listen in "telnet mode" on port 2000 on localhost only. It can support at most 5 connections in this configuration. You can then connect to it with telnet localhost 2000.

As a parenthesis, here is the udev rule to give the serial port a name:

SUBSYSTEM=="tty", ATTRS{idVendor}=="0403", ATTRS{idProduct}=="6001", ATTRS{serial}=="FTA6371G", SYMLINK+="blueserial"

I often have multiple serial adapters with the same usb ids, hence the use of the serial number to differentiate them.

Improving the everyday quality of life is only half the story. Now that you have superpowers, you can use those to enable another superpower: do automated testing.

You might have a testsuite that needs to power-cycle the board ? Very simple to do. You need to check the output of the serial port ? Very simple to automate with a socket.

Continuous Integration

And once you plug this to your continuous build infrastructure, you can start running your integration tests directly on hardware using the latest version of your software. I won't explain how CI works, but it's probably something you want to have.

LAVA can be useful if you want to build a virtual lab, as part of the chain that manages your board farm, and inside your CI loop; it can integrate with ser2net and your power switch, take your Jenkins artifacts and load them on boards to run your testsuites. You can find many articles and talks on why and how to use LAVA, but I recommend Bootlin's articles as starting point. You can even combine it with lavabo to add board reservation for lab shared with a team.

Not everything can, or should be done remotely (yet)

Working on embedded means you're always close to the hardware. There are things that just can't be automated without paying a very high cost/benefit ratio. But that ratio is much higher than most people think. For example, if you want to go into mass production and care about your yield, you might need to setup a testing bench for a sample (or even all) of your output. Any automation that you do upfront can be reused in the factory, since it's something that will need to be done anyway. And any setup giving you a view of a production board (test points, measurements, etc.) can be reused for a remote setup.

Sure, you won't be doing a board bringup with the hardware in remote lab. Nor would you be doing certain types of hardware enablement. But that does not mean that you shouldn't at least try to get the low hanging fruit.

And if you want higher software quality, and higher development velocity, investing in tooling can help you get there.


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Upcoming Events

Surviving the Journey Cancer Support Group

AnMed Health Cancer Center Map It
Wednesday, December 18, 2019 09:30 AM

Surviving the Journey is a support group for all cancer patients regardless of their diagnosis or treatment status. Patients, family members, caregivers and friends are all welcome to attend.

Every Wednesday
9:30 to 10:30 a.m.
AnMed Health Cancer Center
Cancer Learning Center

For more information, please contact:
Sarah Gregorich, M.Ed., LPC
Oncology Counselor at 864.512.4961
or page 864.512.1555, pager 0585.
Back to Events


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Occupational Medicine

Corporate wellness is an investment in your greatest asset

AnMed Health Occupational MedicineAnMed Health Occupational Medicine offers cost-effective corporate health services that can be customized for your company’s specific needs. We offer a wide range of high-quality health services that can increase productivity and decrease health care costs.

Promoting health is a good habit
Employees' health habits can profoundly impact a business' overall health. Studies show that investing in your employees' physical and mental health can improve a business' fiscal health. Tobacco use, sedentary lifestyles, poor eating habits and substance abuse can contribute to lost productivity, increased illness and absenteeism and inflated medical costs.

Occupational Medicine offers programs and services provided by skilled healthcare professionals who provide the information, support and encouragement employees need to make positive lifestyle changes.

Workers' compensation injury care and management
Work-related injuries can seriously impact the health and well-being of your employees and your business by increasing operating costs and decreasing productivity and morale. Workplace injuries are a reality and efforts to prevent them can pose a constant challenge to your business, but the care of those injuries when they occur doesn't have to be accompanied by a difficult process.

Occupational Medicine's mission is to provide your associates with the proper care and treatment needed to return them back to health and productivity. We employ a board-certified occupational medicine physician who will provide optimal treatment for employees while following all necessary OSHA and recordkeeping guidelines. Our goal is to provide the best possible service to employee and employer.

About our physician
Dr. Ping GaoPing Gao, M.D., MPH, FACOEM is Anderson's only board certified physician in occupational medicine. Dr. Gao received his medical degree from Shanxi Medical University in Taiyuan, China. He completed his residency in occupational and environmental medicine and also earned a master’s degree in public health from the Mount Sinai School of Medicine in New York, New York. Dr. Gao is an American College of Occupational and Environmental Medicine Fellow and is a certified department of transportation medical examiner and medical review officer.

2000 East Greenville Street, Suite 1300 Oglesby Center C
Parking Lot C (Blue)
Anderson, SC 29621
864.512.4813 phone • 864.512.4808 fax
Hours: Monday through Friday
7:30 a.m. to noon and 1 to 4 p.m.

Services offered
AnMed Health Occupational Medicine provides a number of services that can be customized to fit the needs of the employer. These services include:

  • Acute & chronic disease management through on-site clinic provided by Nurse Practitioner, RN, LPN, Medical Assistant, Phlebotomist (will help lower insurance costs)
  • Audiograms
  • AED / CPR / first aid / bloodborne pathogen training
  • DOT physicals
  • Drug & Alcohol Testing
  • Health fair / Wellness coaching
  • Immunizations, vaccines, titers (i.e. flu, Hep B)
  • Impairment ratings
  • Independent medical evaluations
  • Pre-employment physical, return to work physical, fit-for-duty physical
  • Job demands analysis / job function testing
  • Medical Director services
  • MRO services
  • OSHA mandated medical surveillance exams
  • Spirometry/Pulmonary Function Tests
  • Respirator fitting
  • Travel medicine
  • Workers compensation injury evaluation and treatment
To learn more about AnMed Health Occupational Medicine, call 864.512.4813.


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Tag Archives: bricks

Beautiful building in brick, the kind of house that we may often pass without noting the beauty.

Credit: woodwardthrowbacks

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I have a penchant for facades & charming buildings. They can basically look anyway but something must attract, catch the eye & say something. This does, with the bricks, the tiny door & windows & the pea green colour.

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I don’t know what it is with rooftops, bricks, concrete & buildings in densely populated areas – something about it attracts.

Windows, roof ridges, balconies, different building styles, as well as one & another detail that stand out,

(like the small car out on the balcony).

Take care / Marie

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Another brick in the wall / 147

Hej friends,

I’ve been out  on a city tour with some friends & Sydney’s suburbs are full of beautiful & exciting brick houses & buildings. Our first house was in red brick, even though we said, anything but a brick house. It turned out well anyhow & we lived there long enough to renovate the entire house before we moved. I have not always been particularly fond of brick as material. Maybe because I felt that those houses was cold & without soul when I was younger. I grew up in a society that largely consisted of wooden houses, since it was traditionally, the material used in the construction industry …& that still is. What else can you expect from a country that is covered by forest. I love wood in all kinds of shapes, it’s an unbeatable material.

We once had a recreation room with a red brick wall around the fireplace while the other walls were pine paneling. I thought long to paint the brick wall white, but never got started, I think deep down, I wanted to keep the natural red brick as it was. That said, it’s nice with brick houses but I also think it’s exciting to let a brick wall be visible, in a room together with other materials. It adds another dimension, an additional structure that provides warmth & character. Let’s take a look at the different interiors below…

Such a nice feature wall in natural stone that looks so good with white furniture / Ustagerimez

Yet another image with white furniture but here’s the bricks in white too / Countryliving

A great brick wall in burned blacks & browns / Nomad

Fantastic stone floor in grey-black to an incredibly fine masonry wall in grey / Bobedre

 A red brick wall that goes so well against the white ceiling, the birch bench board & black floor / Prepfection

Fabulous with the fresh appearance – high ceiling, arched shape plus white & black furniture / Pinterest

It is quite enough with a wall piece as well, it becomes a nice touch in the room / Stockholmvitt

Talk about beautiful interior with built in appliances in black & the kitchen island. It’s just great / Rantala

Light & fresh environment with bricks that creates some warmth with its colour & structure / The Fancy

A wonderful room with wooden roof where the masonry fireplace becomes the centre piece / Atlantahomesmag via Justbesplendid

I seem to unconsciously select images with a lot of white but I have say that it looks good together with the burnt brick colour / Desiretoinspire

Good use of the space under the stairs with the bar & the exciting brick wall / Frenchbydesign

Small but effecient space with a wonderful floor & exposed bricks / Designedforlife

Nice & exciting combination / Frenchbydesign

Take care / Marie

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Green Building and Solar Panel Installation at Santa Fe Habitat for Humanity

Santa Fe Habitat pretty firmly believes in environmental responsibility, ranging from proper material disposal, watershed protection, and recycling of just about everything (even bent nails!) to building the most energy-efficient house possible. Under Construction Director Rob’s guidance the affiliate has been consistently moving towards building very tight houses in order to significantly decrease the amount of energy required to heat and cool the structure. In non-construction lingo this means that we seal as many joints as possible to prevent air leaks. Blower door tests (which are essentially pressure tests designed to measure air exchange) on the most recently constructed houses have reported scores of less than 1.0 for ACH50 ratings, which approaches the threshold for passive houses and is in general, excellent.

There seems to be a fairly lively debate in the home construction world as to whether or not or not tight houses are a good thing since limiting air exchange results in the build-up of poor-quality, even toxic, air indoors – not to mention the trapping of humidity which will lead to the growth of mold in most climates. Proponents of airtight houses point to the (much) lower costs for heating and cooling that reduces reliance on fossil fuels and electricity (which is frequently generated through the burning of national gas).

Santa Fe Habitat, like many builders constructing tight houses, uses an Energy Recovery Ventilation (ERV) to mitigate the affects of poor air quality; this system exchanges stale air, vented from bathrooms, (though pressure pulls the air through the house and out those specific vents) and replaces it with air pumped from the outside into other living spaces. During the exchange process, the two vents will actually condition the temperature of each other resulting in warmer air from indoors increasing the temperature of the cooler incoming air in winter and vice versa in summer. Differences in moisture between the air streams are addressed through the same conditioning system which keeps a fairly stable humidity in the house. Even with the energy required to run the fan/exchange system, these systems require only a fraction of electricity compared to a traditional HVAC unit.

My personal feelings on the airtight debate are evolving – meaning, I’m still learning – but I’m of the opinion that you have to go one way or the other: I think that incorporating too many elements of an airtight house without a ventilation system is half-assed – and downright dangerous in high-humidity areas – but that both a mechanically-ventilated tight house and a “regular” house that breathes through un-sealed joints (which are what most houses would be categorized as) are fine in almost all scenarios. I do think that extreme climates are better suited for tight houses however since greater benefits in energy savings are realized. Santa Fe, which at 7,000 ft elevation in an arid climate experiences daily 30-degree temperature swings and fluctuates between an average low of 17 degrees F and 86 degrees F throughout the year, can certainly benefit from tighter house construction, but I personally don’t think it’s strictly necessary for homes here. That being said, overall this method of construction has proven itself to be extremely beneficial to Habitat homeowners in Santa Fe, reducing their monthly energy bills and making these houses financially-sustainable, which I think is a wonderful thing – and an element of affordable house construction that is often overlooked. I am thus in agreement with the philosophy of making these houses as energy efficient as possible within the constraints of cost, both for the good of the environment and the benefit of the partner families.

Measures taken to reduce air leaks and increase the tightness of the house include the sealing of joint between the sheets of OSB sheathing on the exterior, the caulking of top and bottom plates of walls, and the foaming of potential gaps where the OSB is nailed over the studs. Basically, anywhere where 2 pieces of wood are joined or wood is joined to the concrete slab, we seal it with caulk or spray foam.

In conjunction with airtightness, Santa Fe Habitat also puts a lot of effort into insulating their houses in order to achieve the maximum energy-efficiency. The exterior walls of the houses are covered in 2-inch thick rigid foam insulation, as is the roof. The same blueboard is even placed under the slab before the concrete is poured to provide further insulation from the ground. In accordance with advanced framing techniques, the affiliate builds with more space between the studs in the wall as well (24” o.c with California corners and no trimmers vs. standard 16” o.c., for you construction geeks), which basically means less lumber and more room for blown insulation. At least 20” of insulation is blown above the ceiling into the space of the trusses as well. Both the airtightness and insulation have resulted in an overall excellent energy-efficency rating (HERS score of 36 on their most recent test) that has proven savings for the homeowners on their energy bills.

I don’t have a photo of caulking and foaming on the interior but here are some exterior shots of air sealing and rigid insulation installation:

Air-sealing joints between the OSB sheathing

Mark and Jebb, teachers at Santa Fe Prep, cutting blueboard for exterior insulation

Students from Santa Fe Prep foaming joints for air-sealing

Santa Fe Habitat has has its eye on installing solar panels on their homes since before I volunteered here as a Care-a-vanner last year but it wasn’t until just this September that the first permit for solar panels was issued by the power company. Purchasing them at cost and doing their own installation has allowed the affiliate to make the expense worth it for the homeowners overall by rolling the initial cost into the mortgage for the equivalent of a few dollars per month; the panels are expected to pay themselves off within a few years. With 8 panels per house generating a maximum of 285 watts, these panels should cover 100% of daylight hour electricity usage for the average Habitat homeowner and will send excess power to the grid, crediting their account and offsetting the cost of nighttime power usage. The solar initiative is thus another example of making these homes financially-sustainable for the partner families.

Though the affiliate unfortunately had to delay the incorporation of panels into construction, this did mean that Alexander, Callahan, and I to be involved in the first-ever installation which was pretty exciting (luckily the board has approved a plan to retrofit existing Habitat houses at cost and renegotiate mortgage payments for those homeowners who are interested). The physical installation of the panels – which is what the 3 of us have done – is simple enough though I understand the electrical end can sometimes be a bit more tricky (I haven’t been involved with the tie-in to the box).

Some basics of how our system works: Each panel has it’s own microinverter for converting DC to AC power which prevents the array from going down should one panel be shaded or have a malfunction. Each microinverter is harnessed together as a last step and a single line leads directly to the box. Though individual microinverters can be more costly, central or string inverters that convert power for multiple panels will cease to function should a single panel have an issue, much akin to the way a string of old-style Christmas lights would cease to light up if a single bulb blew out. This could result in potentially costly repairs for the homeowner. Generated power from each panel travels through the harness wire directly to box for immediate use and/or feeds into the grid – we do not use batteries to store energy both because it adds cost to the system and because it requires a different type of permit.

The installation itself is pretty straightforward: We first plan out the array and placement of the brackets/chairs (1) in reference to the orientation of the roof, (2) at the correct distance from the parapet wall to avoid shading, and (3) around the plumbing vents. We then attach rubber pads to each metal chair to help stabilize it and place the 2-4 bolts that will fasten it to the panel. This can actually be done on the ground at the same time as someone is making measurements for placement on the roof. Once we transfer everything to the roof the microinverters can be attached to each panel with careful attention paid to the distance of the inverter from the panel edge so as to not interfere with the chair. Then the panel can be placed on the chair and secured. Finally, we run a wire (harness) between the panels and place appropriate ballast on the chairs according to the truss load specifications. Installation took less than an hour the second time we did it.

Photos from our first installation:

First set of solar panels getting racked

Callahan and Alexander installing an inverter on the next solar panel to be racked

Crew that installed the first solar panels for the affilliate

Process on the installation on the second house:

Groundwork: rubber pads and bolts being attached to the chairs. We have them laid out in the array so there is no confusion about where the bolts should go.

Callahan attaching the inverter to the panel and plugging it in

Panels being attached to the chairs

Array coming together

Tightening bolts

Everybody get down: plugging the harness into each inverter and running the line underneath the panel

Finally, Callahan set up her go pro to capture a time-lapse of our second installation! Check it out:


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Have you ever parked your car and come back to the wrong car?

by Finy (follow)
For more recipes by Finy, check out my website: www.finysfood.blogspot.com.au/
Car (55)      Parked car (1)      Wrong car (1)

Image: Wikimedia.Commons

Have you ever parked your car, and tried later to get into the wrong one by mistake?

#Parked car
#Wrong car
I like this Question - 8
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Top Answers
Yes I sure have.
Parked my car and then almost phoned the police as I was convinced it had been stolen.
This has happened to me several times now but in the end, each time I find the car.

I get very panic stricken when it happens as am going round in circles and usually have no idea where the car really is!
by Finy
Mine's worse . . . . went on a date to a drive in . . . guy's car was a beige Beetle . . . we came back from the snack bar . . . . there were SIX of them in a circle and he had to try his key in four of them. OMG! LOL LOL. Happy days.
by Rice
I was at the shopping centre a few years back, came back to where I parked my car, and it was not there. Convinced it had been stolen, I went to the Concierge desk and reported it. A young man in a buggy came to pick me up. We drove to where I had parked my car, and indeed, it wasn't there. He said, "Are you sure you parked on this floor?" I was sure. He drove me to the lower floor, and there it was, in exactly the same spot as I left it, one floor below ! It was embarrassing, but at least we found it in the end.
And there was a guy in it tooo!

Once I saw it was my fault, not looking at the rego, then it was fine...I ran to my car next to the other one...Boy talk about embarrassing!!!
Yes, very few times, but that is because I learnt my lesson early on. Once we parked at the airport and rushed off to catch our flight. Upon return we searched for our car for 2 hours or more and it was past midnight. Ever since I try to either take a picture of the parking bay or remember the directions to my car. But recently I learnt from my nephew by holding up and pressing the open or close button on your key will allow it to start beeping and you know where your car is!
by AJ
Hasn't happened to me (as yet) - but I have an old car that is difficult to loose and a good memory....
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Looking for a baby sitter carlisle, pa.

Looking for a baby sitter for 3-4 hours daily during the week.

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asked Mar 20 '18 at 05:48 by trimix (89)

I don't know if it is possible, but I would like to have 4 discrete channels of output, and to be able to pan around all four.... like a surround effect. So front Left/ Right and rear Left/ Right. Has anyone found a way to make this happen?

hi trimix, I'm trying to do the same thing. The most obvious way seemed to be using the x-y effects module: If you put a device (I'm using Tool to monoize / pan audio out )in each corner you can then use the audio receiver in each of 4 tracks which can then be routed to a dedicated output. However, it doesn't seem to work that well as x-y effect is really for adding effect mix to audio signal, not rather than directing a signal to one of four places. To get round this the answer is to use the x and y to control the device output for the unit in each corner. For me, using Tool I'm modulating gain down to -infinity then up to 0. This still isn't ideal as I think there is a bit of magic need in getting the attenuation curve right to make it sound natural - but hey it's quadraphonic.

You can also skip the x-y effect thing and just use modulation on a gain control for each of your quad channels (or specific audio receivers depending on your desired setup), but this gives you less manual control without introducing midi mappings.

Let me know if you come up with a better solution!

answered Sep 05 '18 at 01:12 by A_W_B (13)

hey guys i recently just built a FX Grid effect for this specifically. Its a simple Vector 8 panner modulated to 3 separate mixers controlling front center and rear outputs. Ill drop a facebook link with a downloadable file on this thread so you can check it out. Just keep in mind you will need to set the HW outputs in the grid to your desired outputs.

answered Mar 04 at 18:43 by Dmiller837 (11)

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Asked: Mar 20 '18 at 05:48

Seen: 562 times

Last updated: Mar 04 at 18:43