The Ultimate Holiday Fitness Gift Guide | Day 16 | On Running ...

By Traci D Mitchell, today at 9:21 am

Need help finding a healthy gift for the holidays? From November 12th through December 12th, I will be featuring great fitness-related gift ideas- stocking stuffers and beyond! I've searched long and hard for gifts that fit the bill for people who like to exercise and appreciate fitness!

Running shoes can make or break a run...and if you don't get the right shoe, watch out! Lately, more and more companies are copping onto shoes that offer greater responsiveness and less support, letting feet and legs get strong - preventing injuries down the road.

Day 16 | On Running Shoes

Ideal Gift Candidate?

• Runners of all levels who are graduating to a more sophisticated shoe that will help them perform better...and launch off the ground faster!

What is it?
On Running Shoes are a Swiss-designed shoe that incorporate innovative sole-cushioning that absorb vertical and horizontal forces. The shoe is very responsive, meaning you can really feel the ground under your feet despite the bubble-like sole.

Why it made the list?

• The shoes are designed by the speed and/or weight of the runner, and not based on gate - or how the runner's foot hits the ground. I love this approach! There are four different "levels" of shoes, from easy-going recreational runners up to fast racers.
• As mentioned above, the shoes is responsive and doesn't come stuffed with all sorts of rollbar support that for decades has been touted to help?pronators or suppinators. (Personally, I don't buy into this anymore) The Ons let the runner feel the ground beneath them much more, while still providing a reasonable about of cushioning.
• I've raced in the Cloudsurfer model - and really enjoyed running in them! This is coming from someone who is NOT a natural-born runner.

How much is it?
About $119 - $139
Nope, their not?the cheapest shoes, but if there is one thing you should?pay a little more for, it's shoes! Unhealthy feet = unhealthy body.

Where can I get it?
Online or locally:

Element MultiSport
2754 N. Clybourn
Chicago, IL

Recap of previous days
Day 1 | KLUTCHclub
Day 2 | Affirmats Yoga Mats
Day 3 | Vibram FiveFingers Footwear
Day 4 | Fit Plan Journal by Gaiam
Day 5 | Utopia Thermal Hoodie by Brooks
Day 6 | The Laundress
Day 7 | Shhh. Three-Way Personal Care Bar
Day 8 | POLAR FT7 Heart Rate Monitor
Day 9 | VIEWSport Apparel
Day 10 | Spooner Board & Pop Squeak Pogo Jumper
Day 11 | NUX Activewear
Day 12 | Champion Running Tights
Day 13 | Rodney Yee Core Centered Yoga
Day 14 | The Water Bottle Edition
Day 15 | GetFit Body Fat Scale

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Traci D Mitchell is a Chicago-based health and fitness writer and spokesperson. She's on-the-go everywhere trying out new and healthy things with a Chicago appeal. You can reach Traci through ChicagoNow, on Twitter @tracidmitchell or at www.tracidmitchell.com

Source: http://www.chicagonow.com/get-fit-chicago/2012/11/xmas-gift-guide-running-shoes-holiday-shopping-ideas-fitness/

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Google Drops Pricing On Cloud Storage 20%, Adds New Features In Advance Of Rival Amazon?s First Big Cloud Summit

Google has dropped cloud storage pricing 20 percent, has added a set of new features, and is expanding its availability in Europe -- all in advance of rival Amazon Web Service's (AWS) first major event this week in Las Vegas.

Source: http://feedproxy.google.com/~r/Techcrunch/~3/f4VP3FKrlw4/

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No Greek debt writedown in next rescue package: ECB's Asmussen

BERLIN (Reuters) - A write-down on Greek debt should not be part of the country's next rescue package, European Central Bank board member Joerg Asmussen told Germany's Bild newspaper ahead of Monday's euro zone group meeting.

"We need a package of measures to close the financial gap that will include a substantial reduction of the interest rates and a debt buy-back by Greece," Asmussen said in an interview to appear on Monday. "A hair cut does not belong to that package."

Asmussen said, in excerpts of the interview released on Sunday, that he hoped euro zone finance ministers would reach a speedy decision.

"I very much hope that the euro zone group will reach a political decision on Monday so that the next loan installment can be released. For that the financing gap for the next two years has to be closed by the other euro zone countries.

"Everyone must show a willingness to move for that to succeed," he said.

Euro zone finance ministers, the ECB and the International Monetary Fund have met twice in the past two weeks but failed both times to agree on the next steps for Greece and how to bring its debt level down to a sustainable level.

They will meet again on Monday.

Germany, the EU's biggest economy and paymaster, has led resistance within the euro zone to calls from the IMF and others to accept losses on their Greek debt holdings and give Greece, entering its sixth year of recession, a chance to grow again.

Greece's international creditors will hold crunch talks next Monday - their third meeting in as many weeks - to unlock loans needed to avert bankruptcy for the stricken nation.

German Finance Minister Wolfgang Schaeuble reiterated on Thursday his official view that a writedown of Greek debt by euro zone governments would be wrong and illegal. But two sources told Reuters he had signaled a more flexible attitude at a small gathering of ministers in Paris on Monday, before the failed talks in Brussels on Tuesday.

Members of Chancellor Angela Merkel's centre-right coalition have said granting Greece debt relief would undermine the reform drive in other struggling euro zone countries such as Portugal.

Schaeuble said on Wednesday the funding gap could be funded by a mixture of letting Greece buy back its own debt at a discount, tapping ECB profits on Greek bond purchases and lowering interest rates on government loans to Athens, though not below the cost to lenders.

(Reporting By Erik Kirschbaum; Editing by Sophie Walker)

Source: http://news.yahoo.com/no-greek-debt-writedown-next-rescue-package-ecbs-160525962--spt.html

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Marion County Historical Society Makes Donation Toward ...

Posted: Monday, November 26th, 2012 at 6:24 am
Author: KNIA/KRLS News-Aaron Gernes

The Marion County Historical Society was able to make a $400 donation to the Red Rock Community Action Program as part of the Festival of Trees held earlier this month. A variety of organizations and businesses decorated Christmas trees to be on display at the village, where guests made donations toward trees they liked. Red Rock Community Action will use those funds to help provide Christmas baskets for families in need. The Historical Society was also able to donate some of the trees to Red Rock Community Action to be given to families as well.

Pictured in the photo from left to right are Bev Jones, Marla Suter, Nancy Hulgan, Carla Huebler, and Janet Ritchie. The photo was taken by Dave Ritchie.

Source: http://www.kniakrls.com/2012/11/marion-county-historical-society-makes-donation-toward-community-action/

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Within 2 years of national title, Auburn fires football coach

AUBURN, Ala. (AP) ? Gene Chizik led Auburn to a historic season but couldn't keep the Tigers from descending to their lowest point in decades.

The rapid fall from a national championship to 3-9 and the Southeastern Conference doormat led to Chizik's firing Sunday, the day after a humbling 49-0 loss to No. 2 Alabama that showed just how far the program has fallen.

The Tigers endured the worst slide within two years of winning a national championship of any team since the Associated Press poll started in 1936 and hadn't lost this many games since going 0-10 in 1950. The decision came 17 months after Auburn gave Chizik a contract worth some $3.5 million annually through 2015 with a hefty buyout.

Auburn athletic director Jay Jacobs said he informed Chizik Sunday morning after President Jay Gogue accepted his recommendation to fire the coach.

The players were informed in a team meeting Sunday. Jacobs scheduled a news conference for later in the afternoon.

"I'm extremely disappointed with the way this season turned out and I apologize to the Auburn family and our team for what they have had to endure," Chizik said in a statement released by Auburn. "In my 27 years of coaching, I have gained an understanding of the high expectations in this profession. When expectations are not met, I understand changes must be made."

The Tigers went from 14-0 with a perfect SEC record with Cam Newton leading the offense in 2010 to 3-9 and 0-8, losing their final three league games by a combined 150-21. Auburn was blown out by Texas A&M (63-21) and Georgia (38-0) but the finale was even more painful for Tigers fans.

The Crimson Tide cruised to a six-touchdown halftime lead and the second-most lopsided Iron Bowl victory in history, behind only the Tide's 55-0 win in 1948.

"While we experienced a tremendous low in 2012, I will always be proud of the incredible highs that we achieved, including three bowl victories, an SEC championship and a national championship," Chizik said.

He was 33-19 in four seasons and 15-17 in SEC games.

Auburn said the total buyout for Chizik and his assistant coaches is $11.09 million. Chizik's buyout is expected to total $7.5 million and will be paid in monthly installments for the next four years.

Six assistants are under contract through June 30, 2013 while defensive coordinator Brian VanGorder, offensive coordinator Scot Loeffler and wide receivers coach Trooper Taylor have deals extending another year beyond that.

The buyouts could be reduced if the coaches find other jobs.

Auburn joins Arkansas, Tennessee and Kentucky as SEC teams with job openings showing the huge divide in a league with six teams ranked in the Top 11.

Auburn tight end Philip Lutzenkirchen said players gave Chizik a warm ovation after the team meeting.

"I think we did what he deserved and we gave him a standing ovation and clapped for him," he said. There's so much love for coach Chizik on this team. Would we have loved to see him get another year, another opportunity? Yes, but at the same time we understand where Jay Jacobs is coming from. Three wins isn't going to cut it in our league."

Defensive tackle Jeff Whitaker said, "It's kind of crazy right now. I had a special bond with Coach Chizik."

Chizik inserted tailback Tre Mason on the final play against Alabama to get him to 1,000 yards. The next day, Mason saw his coach get fired.

"It was a rough day for everybody," Mason said. "It's tough. There are going to be a lot of tears shed because there are a lot of relationships that may be put on hold or come to an end today. I have nothing negative to say about coach Chizik. He's done a lot for me and this program. I wish him the best of luck in his future."

Chizik had sandwiched two 8-5 seasons around the national title, but never approached the success of 2010, when Newton won the Heisman Trophy. The Tigers were 7-17 in SEC games outside of 2010 during his tenure.

His hiring was criticized by some fans after Chizik went 5-19 in two seasons at Iowa State and lost the last 10 games of his first head coaching job.

Jacobs was heckled at the airport after making the hire.

Chizik had been defensive coordinator on unbeaten teams at Auburn and Texas.

A search committee comprised of former Heisman Trophy winners Pat Sullivan and Bo Jackson and former Tigers fullback Mac Crawford will assist Jacobs, the school said.

A transition year might have been expected.

Chizik had to replace the offensive and defensive coordinators after last season. Chizik made an ill-fated switch from Gus Malzahn's no-huddle, spread offense to a pro-style system with the hiring of former Temple offensive coordinator Scot Loeffler.

The Tigers struggled in the transition, partly because of shaky quarterback play and ended the season with freshman Jonathan Wallace under center.

Auburn ranked at or near the bottom of the SEC in every major statistical category offensively and defensively.

Chizik's tenure was marred by off-the-field problems, too, to the extent that he had employees of a private firm run curfew checks on players this season.

Four members of the 2010 national championship team were arrested on robbery charges in March 2011. Antonio Goodwin was convicted in April and sentenced to 15 years in prison. Dakota Mosley, Michael McNeil and Shaun Kitchens are awaiting trial.

Two-time 1,000-yard rusher Mike Dyer transferred to Arkansas State with Malzahn after being indefinitely suspended before the bowl game.

Freshman quarterback Zeke Pike was arrested in June for public intoxication and later dismissed from the team. Starting center Reese Dismukes was suspended for the opener against Clemson following a public intoxication arrest.

Auburn is also the subject of an NCAA investigation that includes the recruitment of Memphis running back Jovon Robinson, who was ruled ineligible after a guidance counselor admitted to creating a fake transcript.

The Birmingham News reported on Wednesday that NCAA investigators had interviewed at least one assistant coach and several players during the week leading up to the Iron Bowl.

Chizik's contract includes a clause that it wouldn't owe the buyout money if he is fired for cause, including findings of major rules violations or significant or repetitive violations" involving him or his program.

Chizik and Auburn have weathered past NCAA scrutiny. The governing body closed investigations into the recruitment of Newton and allegations from four former players that they were paid thousands of dollars during their college careers.

Source: http://news.yahoo.com/auburn-fires-gene-chizik-3-9-season-192037021--spt.html

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Mobile Wireless Communications And The Advances In The Field

Wireless communication is, as the name suggests, communication between devices which are not physically connected with the help of wires. Such things like cell phones, remotes for toy cars and TVs, PDAs, radio devices and walkie-talkies can all be put in this category. The most recent use that wireless communication technology has been put to is the variety of wireless headphones, keyboards and even your mouse for computers, and also the GPS tracking in your car which tells you the best route to your destination. The main piece of equipment that everyone typically thinks of when they hear ?wireless communications? is a cell phone or mobile wireless communications.

?

Martin Cooper is considered to be the father of mobile wireless communications. He succeeded in making the first call from a wireless telecommunications device in 1973. The cell phone has seen a lot of change and evolution since then. Unlike the cell phones today that are adept for so many things the cell phones then were only able to make and receive phone calls. They can not only make and receive calls, but also has a host of very advanced features such as internet connectivity, thanks to the Wireless Application Protocol or WAP and other such technologies. In contrast with the talk time on the phones back then, which was 35 minutes, our phones now can handle over 30 hours; that is a big change.

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Early cell phones, or as we can call them the first generation or 1G cell phones, used to depend on the analog TDMA or Time-Division Multiple Access technology alone for communication; then came the 2G or second generation of mobile phones, which depended on the CDMA and the GSM technologies. This enabled the 2G phones to transmit not only the analog voice signals, but also the digital data signals. This revolutionized the whole idea of mobile wireless communications, as the PDAs and GPRS and WAP came into the picture. Phones today are able to be more portable as they are smaller in size. Also, as the carriers were now able to guarantee non-interference of signals over an area even with increased subscribers, mobile usage increased dramatically.

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Now we are in the third and fourth generation of mobile communications, more commonly known as 3G and 4G. These would provide features like WLAN and WiMAX which would enable all the future devices to have exclusive IP addresses. Mobile wireless communications has really evolved since Martin Cooper brought us into the future with his mobile telephone.

Source: http://hisoundeurope.com/mobile-wireless-communications-and-the-advances-in-the-field/

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Small Business Marketing - tistheosmegas

One of the great challenges facing small business owners is that they must often battle for customers against larger competitors, who can afford to run more advertising, offer lower prices, and who are better established in the marketplace.

And yet some small business owners do it very successfully. How?

There are some proven marketing strategies to use when competing against larger, more established competitors. These strategies have been used successfully by companies of all sizes to drive sales and carve out a sustainable position in the market. They apply to online commerce and traditional small businesses.

Here are details on two such strategies that you can use as a small business owner to help grow your business when competing with larger competitors:

Take the "Alternative" Position

If you are up against the market leader in your business, shift your market position so you don't compete directly with them on their turf. Become the "alternative" to the market leader - that is, promote and advertise an aspect of your product/service that the leader simply can't offer. This is a classic marketing strategy that has been used successfully by small companies and major corporations, because it allows you to compete with the leader in a part of the market where they may not be very strong.

Pepsi couldn't beat Coke at the cola wars, because Coke was viewed as the original cola drink that had no substitutes. That was fine with Pepsi. It let Coke have that territory, and instead marketed itself as the "Choice of a New Generation". Its marketing appeal and target audience was young and cool - everything that Coke couldn't be with their more traditional positioning. Pepsi successfully carved out the number 2 position in the market by becoming the primary alternative to Coke, and made billions in the process.

The rule applies to everything from .com companies to local furniture stores. Survey the competitive landscape in your market and determine how you can position your business as the best alternative to the established market leader. Second place in a given market can be a very nice place to be from a profitability standpoint.

Sell what they don't have - You!

Many small business owners have found success by building their personal reputations as experts in their field, with significant benefits to their small business. They have become the "public face" for their company.

Some large companies have a "public face", a person who represents the company in the minds of customers (Richard Branson for Virgin is one). But most don't. As a small business owner, you can effectively represent yourself as an expert in your area of expertise, and drive awareness for your small business in the process.

One of the most effective ways to build your reputation is through the credibility that comes from publicity and media relations activities.

Here are some guiding principles to working with the media as a small business owner:

View it as a relationship - reporters need story ideas and expert sources - you can offer both when it comes to your area of expertise to create a win-win situation

Pitch story ideas about what's new and what's changing - the media likes to break news about emerging trends, either in your industry or related to your experience as a small business owner

Strive for repeat business - once a reporter has identified you as a good source of information on a topic, they will keep coming back to you - so ensure that early in your relationship you are available to them and willing to offer help in getting information for them to pull a story together

Having a single person leading the charge to build media relationships and run the company makes it easier to transfer the goodwill that you achieve in the media over to your business activities. This doesn't work nearly as well for larger companies, so leverage this competitive advantage and take a personal approach to building your business through publicity.

You Can Compete!

Small business marketing is all about leveraging the built-in advantages of being a small enterprise in the battle against larger competition for customers and sales. Establishing your business as an alternative to the market leader in your business, and building personal credibility that can be transferred to your small business are just two strategies that you can implement to help your small business succeed against bigger competitors.

Source: http://tistheosmegas.blogspot.com/2012/11/small-business-marketing-strategies-for.html

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Registration open for Stratham Rec. Dept. ski program ...

Today's most viewed articles

November 09, 2012 2:00 AM

Register for Rec. Dept. ski program

STRATHAM ? Registration for the Stratham Recreation Department Pats Peak Ski/Snowboard programs offered to SAU16 CMS students in Grade 8 and EHS students in Grades 9, 10 and 11 is open on the Pats Peak Web site.

This is a five-week program with coach bus transportation that leaves CMS & EHS at dismissal on Wednesday afternoons and returns to CMS & EHS at 8 p.m.

The program runs Jan. 2, 9, 23 and 30, and Feb. 6.

All program information, pricing and registration information is available on the Stratham Recreation Web site, http://www.strathamnh.gov/Pages/StrathamNH_Recreation/Ski%20and%20Board%20Programs.

Interested students will need this information to access the registration page on the Pats Peak Web site.

Please contact the Stratham Recreation Department at 772-7450 with any questions.

We reserve the right to remove any content at any time from this Community, including without limitation if it violates the Community Rules. We ask that you report content that you in good faith believe violates the above rules by clicking the Flag link next to the offending comment or fill out this form. New comments are only accepted for two weeks from the date of publication.

Source: http://www.seacoastonline.com/articles/20121109-NEWS-211090351

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Avoiding Medication Errors in Minnesota Nursing Homes

Nursing Home Neglect and Abuse ? Medication Error

Advice From Minnesota Nursing Home Abuse and Neglect Attorney Kenneth L. LaBore:

Medication Errors in Nursing Homes are far too common. The most common errors I see in my practice as a nursing home neglect and abuse attorney: over medication, medication given to wrong patients, medications given in the nursing home without proper prescription by doctor or nurse practitioner.

To participate in the Medicare and Medicaid programs, nursing homes must be in compliance with the federal requirements for long term care facilities as prescribed in the U.S. Code of Federal Regulations (42 CFR Part 483).
A nursing home must conduct an initial comprehensive and accurate assessment of each resident?s functional capacity. (42 CFR ? 483.20). The facility must further develop a comprehensive care plan for each resident that includes measurable objectives and timetables to meet a resident?s medical, nursing, and mental and psychosocial needs that are identified in the comprehensive assessment. (42 CFR ? 483.20 (k)) and Minnesota Rule 4658.0405, Subp. 1.
This website is not intended to provide legal advice as each situation is different and specific factual information must be obtained before an attorney is able to assess the legal questions relevant to your situation.

If you or a loved one has suffered an injury from neglect or abuse in a nursing home or other care facility that serves the elderly in Minnesota please contact our firm for a free consultation and information regarding the obligations of the facility and your rights as a resident or concerned family member. To contact Attorney Kenneth L. LaBore, directly please send an email to klabore@mnnursinghomeneglect.com, or call Ken at 612-743-9048.

Source: http://www.mnnursinghomelaw.com/?p=1199

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Face Saving Negotiation Strategies | Negotiation Space

Asian cultures are said to be more concerned about face-saving than Western cultures.? I?m convinced that Westerners are just as concerned about saving face.? Perhaps our concern is deeply hidden, but it?s there.? Face-saving is one of the big hidden issues in every negotiation.

People negotiate on two levels:? personal and business.? A bad deal for a person?s organization may not be bad for them personally.? Conversely, if an individual suffers loss of face in dealing with another, even the best agreement will leave a bitter aftertaste.? All of us need to validate our self-worth.? When our self-image is threatened, hostility emerges.

When an individual feels threatened they may make threats of their own, walk away, or become apathetic?but all usually get angry.? Experiments show that people, given a chance, retaliate against the person who attacks their ego.? Those who have ?lost face? are willing to suffer losses to themselves if they can cause the abuser to suffer.? Research clearly supports that the person whose ?face? is threatened withdraws.? The more critical the attack, the less information the face-saver communicates.? Loss of face becomes significantly more serious when the abuse is visible to friends or associates who are important to them.

A negotiation can hardly be conducted without questioning the other person?s situation and position.? One must probe into the facts and assumptions.? But take care to avoid making these probes personal.? They should be directed at the business issues and not at the competence of the other person.

There are ways to minimize the potential hostility that might be created when a person is put into an awkward position.? Try blaming errors and discrepancies on third parties, or other people no longer with the organization.? Another technique is to blame differences on policies, procedures, or systems that neither of you control.? These ?bad-guys? serve to direct responsibility away from the person and towards non-threatening channels.

Here a few tension reducers I?ve found useful:

?Given the data you have, I can see your conclusion, but have you considered . . . .?

?It?s certainly open to several interpretations, but I believe that . . . ?

?Here is some information you may not have had an opportunity to review.?

?Perhaps there are other factors I?m not aware of.?

?Let?s look at it this way.?

?The difference between our points of view is not large, however we need to consider ??

?I think your XYZ department may have led you in the wrong direction.?

I know some people who still believe that a strong personal attack pays off.? I don?t.? It is dangerous to abuse another person no matter how angry you are or how justified your position.? Always leave the other party a face-saving way out.

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Thanks for visiting! If you enjoyed this post, you can learn many more useful negotiation tips through our free download of Negotiating Tips.

Source: http://www.karrass.com/blog/face-saving-negotiation-strategies/

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A detailed profile of Ferrari F1 driver Felipe Massa ? Formula 1 - Bettor

A detailed profile of Ferrari F1 driver Felipe Massa ? Formula 1

Felipe Massa is a 31 year old Brazilian Formula 1 driver who currently drives for the team Ferrari. The driver is the first ever Brazilian to win the Brazilian Grand Prix after Ayrton Senna who died at a young age.

Massa stepped into the world of racing at the age of 8 years old when he started Karting. He finished at fourth place in the championship during his very first season. He joined the Formula Chevrolet series in 1998 where he finished fifth in the championship and won it in his next season. He started his F1 career in 2002 with the Sauber F1 team.

In his first F1 season, he made some mistakes that included spinning of the race circuit many times. However, he was successful at scoring four race points that season. For the next season, Sauber decided to replace Massa with another driver which left him without any racing contract.

Massa decided to start working with their engine suppliers, Ferrari, and acquired experience in testing for the team. He joined the team as a driver again from 2004 to 2005 but then transferred to team Ferrari for the next season.

Massa was partnered by the historic German driver Michael Schumacher and had a good start to his first season with Ferrari. In his next season with the team, he was successful at achieving a fourth position with 94 points in the drivers? championship. He extended his contract with the team until the end of 2010. He could not start the 2008 season on a better note and later was involved in some racing incidents that got everybody thinking again that he was making the similar mistakes as he did when he first joined the F1 community. He won the Brazilian GP that year and was the first one to do so since Senna in 1993.

His 2009 F1 season was marred by a serious accident at the Hungarian GP after which he suffered a skull fracture that was declared life threatening. The reason for his accident was when he was hit by a rear end spring that flew apart from Rubens Barrichello?s Brawn when they were on a particularly high speed part of the circuit. A surgery was conducted around the area of his left eye and was released the following week to go back to Brazil. On a later occasion, he was required to get a titanium plate inserted into his skull so as to make it safe for future F1 races. He returned to racing to complete the season in October. He was present to wave the chequered flag to start the Brazilian GP that season and was also blessed with a son at the end of 2009.

His contract with the team was once again extended and until the end of 2012 this time. As the 2011 F1 season began, Massa started to suffer from a performance drought. His performance was average in contrast to the performance brought by his teammate Fernando Alonso. His drought continued into 2012 which ticked of the speculation that he will not be continuing with Ferrari but he levelled up his races enough to impress the team and was confirmed until the end of 2013.

In his ten year career in F1, he has not been able to win any championships but has secured 34 podium finishes and scored 677 race points. He has entered 171 Grands Prix.?

Source: http://blogs.bettor.com/A-detailed-profile-of-Ferrari-F1-driver-Felipe-Massa-Formula-1-a199852

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The Straight Dope: Fasting, Aerobics, and Weight Loss

GoreTex Experiance Tour - Dave MacLeod goes for a run! from Hot Aches Productions on Vimeo.

I just got back from an easy morning run. It was slow, almost plodding, ended with a short stretching session, and in total took about 45 minutes. I did it because I need to shed a few pounds quickly and it?s the oldest trick in the book when it comes to fine tuning your weight loss.

I was reminding of this ?trick? yesterday when my friend Ben brought up Dave Macleod using this tactic to get ready for his hardest routes. We used to run this tactic in college for track. As for climbing, before the most successful road trip of my life I?d tweaked a finger and had to back off on my training. Without the ability to train for strength I aimed instead for lighter (a roundabout way of getting stronger in gravity sports) by starting 3-4 days per week with 2-10 miles of easy aerobic-paced running. I ended up going into that trip 8 pounds lighter than my average weight, which increased my performance far more than any strength training could have hoped to.

Running in the morning before you eat helps improve your body?s use of fat for energy or, as Macleod puts it, ?normally if I run I do it after the overnight fast to get into fat oxidation quicker?. A fasted state, while not optimal for hard training because you quickly run out of stored glycogen (or bonk, a point where your workout goes south quickly), is great for easy to moderate exercise because you can improve your body?s ability to tap into it?s ?fat for fuel? process.

In general, light aerobic training has very little effect on your metabolic process. This is why you often hear trainers say things like ?cardio only burns calories while you?re doing it where weight training burns calories all day long? and so forth. Aerobic training in a fasted state helps your training in two ways. It heightens your metabolism for a longer period of time than it normally would and it doesn?t break down much muscle tissue so you can utilize it during your hard training.

This is why when we recommend doubles programs one of your two workouts is always easier than the other. It?s not running that?s the magic pill here but aerobic training done in a fasted state. Running is efficient, since even easy running stresses the body more than most things, but any low-intensity exercise that raises your heart rate will work. For example, Cardio X was designed as the P90X doubles workout, which is why it?s much easier than everything else. If I don?t feel like going out, like I do right now because it?s raining so thankfully i'm already done, I?ll pop in a cardio vid instead.

vid: macleod on a 'run'. my runs are often similar. i don't generally (ever) solo 7B in my hiking boots but would guess well over half my runs are explorations that include a lot of off-trail rummaging around looking for rock, or whatever, which often includes technical climbing or, at least, scrambling over rock. you don't need to keep your heart rate at a steady state to get the effects of aerobic training. you just need to keep moving.

Source: http://steve-edwards.blogspot.com/2012/11/fasting-aerobics-and-weight-loss.html

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European Space Agency working on using rocket fuel in cars

At first glance, hydrogen seems like a brilliant alternative fuel for motor cars. It burns so clean that all it produces is water, it?s the most abundant element in the universe and it doesn?t need all those rare earth elements and heavy metals that electric vehicles depend on. The only trouble is, it?s very difficult to handle. In an effort to make hydrogen cars practical, the European Space Agency (ESA) and Austrian automotive manufacturer MagnaSteyr are adapting technology developed for the Ariane rockets so that it can be used in cars, as part of ESA?s Technology Transfer Programme.

Hydrogen has a few problems as an alternative to petrol. It has a very low energy density, which means you need more of it to do the same job. Though it burns remarkably clean, most of what the world uses comes from fossil fuels, and there are currently only ten fueling stations worldwide. The two biggest problems, however, are that hydrogen molecules are so small that they can easily slip through seals, and the most efficient form of hydrogen is as cryogenic liquid. True, you can refuel a hydrogen car in minutes, but handling a fuel that's cooled to 33 degrees above absolute zero and won?t stay where it should is the definition of ?tricky.?

Hydrogen fuel tank for the Hydrogen 7 (Image: Magna Steyr Aerospace)

In 2006, BMW unveiled its hydrogen car, the Hydrogen 7. It was based on the 670 Li and could run either hydrogen or petrol in its untuned six-liter twelve-cylinder engine, that accelerated the car from 0 to 100 km/h (62 mph) in 9.5 seconds. The hard part wasn't altering the engine. It was how to handle the 114 liters (30 gal) of liquid hydrogen.

This is where MagnaSteyr came in. MagnaSteyr was responsible for the systems used in ESA?s Ariane rockets, which burn liquid hydrogen. The company developed tightly-sealed fuel lines and double-walled storage tanks as well as the technology needed to feed fuel to the engine. The latter is particularly important because a tight curve in a pipe can heat fuel as it passes through, with disastrous results.

An Ariane rocket (Image: ESA/CNES/Arianespace/Optique Video du CSG)

?It?s a technical challenge to handle that correctly,? says Gerald Poellmann, the head of Magnasteyr?s Hydrogen Center of Competence. ?The tolerance areas are very small, the sealing needs to be tight, the materials can?t have any cracks, you need to prevent evaporation through the materials.?

This technology not only allowed BMW to adapt the engine to use hydrogen, but also to make a fuel tank that was small enough to fit in the boot, yet could store the fuel for up to two weeks.

The Hydrogen 7 (Image: BMW/Magna Steyr Aerospace)

After several million kilometers of driving, the strengths and limitations of the technology have become apparent, such as the tendency of the cryogenic fuel to boil away. The difficulty in handling the fuel also suggests that hydrogen fuel cells may be more practical, though liquid hydrogen would still need to be handled in any supply system.

Only 100 Hydrogen 7s were built and some are still used by BMW for shuttling VIPs, but many problems still remain. Still, the potential of a fuel medium that can be moved about and handled like natural gas, yet burns much cleaner, means that whether in an internal combustion engine or a fuel cell, hydrogen may make the practical jump from rockets to motor cars. ESA believes that its technology transfer policy will be part of this jump.

Source: ESA

Source: http://www.gizmag.com/esa-rocket-fuel-car/24908/

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