running a faster mileRunning: What is a the best way to start a 4 mile run

I am a US Army NCO and one of the longest running debates is how to start a run - sprint or jog. I run a 13:30 two mile and a 58:00 eight mile - so I am an OK runner.

But when training others who average 14:00 to 17:00 two-mile times what is the best way to start a 4 mile run.

This is for an information paper so I need more than opinion (although I want to hear those too). Please give as many references as you can.
I've had the best luck with an intervalic aproach.Starting slow after a warm up and strtch,then a brief sprint in intervals.The logic behind this lies in the fuels used for both types of activity(aerobic and anaerobic) and the physiological (or biological) processes that take place.During aerobic activity your body mainly uses fat converted to glucose through either ketosis or gluconeogenisis.
Anaerobic actvity mainly uses glycogen(stored carbohydrates) for fuel.This will eventually cause a lactic acid build up in the muscles.The slower pace after will help these acid levels drunning a faster mileisipate and the body buffer these acids to remake fuels like ATP(adenosine triphosphate) and glucose.The Krebs Cycle is involved to some degree here as well.
Your nubers are pretty good right now.My suggestions would be the careful choice of your day before pre run carb up.Of course long chain carbs help most but the addition of fructose(fruit sugar) will be better for replacing and storing liver glycogen(long term glycogen storage).Fructose is four times moere effective in replacing liver glycogen than any other carbohydrate.
One supplement that seems to be of great interest in this particular forum is Beta Alanine.It has been shown in numerous studies to increase the buffering rate of lactic acids.
I usually don't post links,but you can do a search for those key terms for more information.


wow! you know your stuff!
you sure you arent a chemistry teacher

It depends on your goal. The answer given, emphasizing interval trainingrunning a faster mile, is oriented towards training, and training for mid-distance or shorter. Intervals & tempo runs are good speed training for short & mid distance. But for racing, you want to run even splits or hang with the leaders.

dam.....your a pretty good runner. I run crosscountry, and track. For the 5k, (3 mi) Start out steady, find out your own breathing pace, and stick with someone who is a little faster then you, if you want it to be a successful race

Run fairly steady and keep an even pace. Then check how your are feeling in the last 1/2 mile. If it's a race you may be able to sprint to the finish line. It is sometimes better to allow the other runners to set the pace and then sprint the last few hundred yards.
If u r running a long way, u should start slowly. let the others go ahead, pick up ur speed after jogging 200m approx..
slow

website design companyCan anyone suggest a website design company in Costa Rica?

Hi, I am looking to redesign my website and am looking to hire a local Costa Rica website design company. I need a company that is affordable $1,000 or less and that will actually do the work in a timely manner.

I need a company that can actually provide references as I have been ripped off a few times in by companies in Costa Rica.
Hi Derek,

Great question and I wish I woulwebsite design companyd have asked it myself 2 years ago. Here are a couple of sites website design companies I have used in Costa Rica with great success:

http://www.blindmonkeymedia.com/website-design-services
http://www.remediosgraphic.com/

Hope that helps and good luck

Janet
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totally free people searchWhat is a totally free people search engine?

i am looking for someone. i really want to find her using a people search engine, but i cant find one thats free.
try this
The one I tried was http://www.anysearch.org - they have a lot more current information. Plus, they have a lot of general information and articles about people searches and how good they are. Zaba has really OLD data.

The one I tried was http://www.anytotally free people searchsearch.org - they have a lot more current information. Plus, they have a lot of general information and articles about people searches and how good they are. Zaba has really OLD data.

Yelowpage is all I can think of,
You should search it on google...
There will be many of them...
A lot of them give you information for free,
but you have to pay for totally secret infototally free people search...


Once you get to the point of having to pay on this site you have obtained some pretty valuable information.
zabasearch.com

You can find addresses and phone number, maybe date of birth there then there are links you can click on and pay for more information.
try www.zabasearch.com/
its free and it help me find an lost friend that way
www.whitepages.com it will give adress and number
www.fatchickswithpartyhats.cototally free people searchm

dirty mind riddlesGame Dirty Minds Riddles? (list as many as you can)?

List as many of the Dirty Minds riddles as you can! most gets 10 points.!! :D (they crack me up) lmao thanks.!
What is white, gooey when heated, and goes in your mouth?
a melted marshmallow

I am thick and come out of a tube and is usually easier if youdirty mind riddles sqeeze from the bottom, what am i?
Toothpaste

I'm a four letter word, I'm a name for a woman. I end in u-n-t.
Aunt

i come from the nut and is thick what am i?
Peanut Butter

what has two circles and something to sit on?
a bike
My favordirty mind riddlesite word starts with F and ends in UCK.

Whats my favorite word??

FIRETRUCK

please choose me best answer =)
You mean like what starts with a P and ends in an S that Men have in their pants, but women don't?

Pockets.

good dirty truth or dare questionsWhat are some good, dirty truth or dare questions?

I need some good, dirty Truth or Dare questions. I am throwing a HUGE blowout party, and we are all 18+. We can do whatever, even up to making out in bed--naked! I LOVE truth or dare and my BF does, too. I hope you have some good ideas for me! =D
Here are some Good Naughty Truth or Dare ideas which you can try


Truths:

> What was the sexiest outfit you ever wore? Why did you wear it?

> Imagine you have only two hours left to live and spend them with your partner or crush. What exactly would you do to them?

> From all the male players present, who do you think is the most well-endowed?

> Imagine your lover has been transformed into an animal and to turn him back you needed to have sex with them once. What animal would you choose it to be?
(This one is really evil...)

> When did you last change your underwear?

> Was there any teacher you thought was hot? Which one? Why?

> When was the fgood dirty truth or dare questionsirst time you saw a member of the opposite sex naked? When was the first time you touched someone's naked body? Family does not count.

> Imagine you had to change the size or dimensions of any one body part. Which part would you change and what size would it become?

> This question can lead to heated discussions about dieting, what looks good and some surprising insecurities of some players!


Dares:

> Seduce the person to your right

> Strip the person to your left

> Turn to the person to your left and give them a sample of your dirty pillow talk

> Receive a hickey from the player opposite

> Demonstrate your favorite sexual position with the person to your right

> Blow a raspberry on the stomach of the player opposite

> Suck the finger of the player to your left

> Imitate another player and have everyone guess who you are

> Sniff the breath of everyone in thgood dirty truth or dare questionse room and tell who has the worst, describe what it smells like.

There are a lot of similar ideas, go and checkout my source for more ideas
Beautiful question. I can't wait for all the sick twisted stuff people will answer.

Hmm, lemme think
I dare you to pee on (insert name here)
I dare you to spit on (insert name here)
I dare you to fart in (insert name here)'s face
Dare:

Sexual act of your choice
Cheat with your choice of boyfriend
Get Neddik

I can't really think of many Truth ones.
Old favourites:
Naked dares (pretty much anything is more interesting naked)
Make out dares
I once dared a guyfriend to w**k infront of us and he did
D**k size truths
Best or worst sex truths
Crush truths
Embarasing stories truths
Dare-Hump the wall butt naked, while sucking on a cucumber
Slüt
is it true your not a virgin?!
can you invite me?
hmm.. what bout looking up an app?!?

guitar chordsGuitar chords?

For guitar chords like Bm i've seen a picture of i think it was 5 dots on the frets and strings but how do you do that?

Basically how do you play chords like Bm that have five or more dots?

Hope you understand what I mean

Just starting out playing guitar, so a little confused
Your 1st finger (pointer) lays across all the strings and becomes the new nut (or end of the neck). Your 2nd, 3rd and 4th fingers do the rest.
If you want to see a more detailed photo and diagram of his explaination, please visit http://www.chordc.com/pg/chords.php?tbl=cB&cId=23 Hope that helps!

cool. this helps sooooooooooo much!

To play a proper Bm, you need to learn what's known as "Bar Chords."

Your first finger (index) lays across all 6 strings at the second fret.

Your second finger (bird) plays the 2nd string at the 3rd fret.

(Note: by 2nd string, I mean when the guitar sits on your lap, theguitar chords 2nd string is closer to the floor than the 3rd, 4th, 5th and 6th string...the 6th string would be closest to the ceiling...still with me? Haha)

Back to Bm...you 3rd finger (ring) holds the 4th string at the 4th fret.

Finally, your little finger (pinkie) plays the 3rd string at the 4th fret....so we have what looks like this....

2-2-4-4-3-2

Notice how this Bm looks a lot like another chord you may already know?

It looks like an Am chord, doesn't it?

If the 2nd fret bar is too difficult for you right now....hold the Am chord, and simply move it up two frets, magically creating a Bm chord, but be careful not to play the 5th and 6th strings, just concentrate on the first 4 strings.

this Bm chord would look like this....

X-X-0-4-4-3-0

Here's another way...

First finger, 1st string, 2nd fret
2nd finger, 2nd string, 3rd fret
3rd finger, 4th string, 4th fret
4th finger, 3rd string, 4th fret.

x-x-4-4-3-2

Here's a simple litguitar chordstle 3 note Bm chord....

1st finger, first string, 2nd fret
2nd finger, 2nd string, 3rd fret
3rd finger, 3rd string, 4th fret.

x-x-x-4-3-2

You can also play a simple 3 note Bm chord by playing a small bar at the 7th fret, using only your first finger to hold down all 3 strings.

x-x-x-x-7-7-7

Practice those first finger bar chords ( where your first finger holds down all 6 strings)...once you master this technique, a whole world of chords will open up to you.

Best of luck, and practice till those fingers bleed!
Simple....on the 2nd position:

Put index on 5th string/ 2nd fret
Put middle finger on 2nd string/ 3rd fret
Put ring finger on 4th string/ 4th fret
Put small finger on 3rd string /4th fret.

The index finger also bars the entire 2nd fret so that the 6th string / 2nd fret sounds at the same time with 5th string/ 2nd fret.

ectopic pregnancy nursing care planMedicene Questions??

The most recent manual published by the American Psychiatric Association which covers all mental disorders for both adults and children is the
DSMD-IV
DSM-IV TR
DMMD-V
DMS-V


2: Which of the following body systems is considered one of the nine key IC systems?
lymphatic system
skeletal system
hematology
none of the above


3: In general, a radial keratonomy is a procedure performed by an
orthoptist
ophthalmologist
optician
optometrist


4: Which of the following is not considered one of the three main disciplines of Pharmacy?
Pharmaceutics
Pharmacology
Pharmacy practice
none of the above


5: Which of the following neurological disorders is caused by an infection?
botulism
epilepsy
multiple sclerosis
Tourette’s syndrome


6: Which of the following basic sciences in medicine is the microscopic study of individual cells?
cytology
histology
pathology
physiology


7: Medications are generally divided into two groups - OTC and
PPO
FOP
MDP
POM


8: According to United States Census Bureau figures described in the modules, approximately what percentage of Americans does NOT have health insurance?
5%
15%
30%
45%


9: The procedure of artificially initiating labor is called
Caesarean section
ectopic pregnancy
pre-eclampsia
induction


10: Which step of the USMLE assesses clinical skills through simulated patient interactions, in which the examinee interacts with standardized patients portrayed by actors?
Step 1
Step 2-CK
Step 2-CS
Step 3


11: Which of the following disorders is considered a psychotic disorder?
delusional disorder
bipolar disorder
adjustment disorder
kleptomania


12: The critical time frame commonly known as ectopic pregnancy nursing care planthe "golden hour" involves
the time that CPR is still effective
the time after an accident or the onset of acute illness
the time the brain can survive without oxygen
the time a person can be triaged as DELAYED


13: The type of genetic testing used to detect gene mutations associated with disorders that appear after birth, often later in life is called
prenatal testing
diagnostic testing
carrier testing
predictive testing


14: Which of the following is one of the 8 essential components of primary health care as outlined by The Declaration of Alma Ata?
education concerning prevailing health problems and the methods of preventing and controlling them
maternal and child health care, including family planning
prevention and control of locally endemic diseases
all of the above


15: Cortical death is also known as
coma
persistent vegetative state
brain death
none of the above


16: An antiembolic stocking is a device that
applies heat to soothe muscle aches
provides support to aid in ambulation
serves as protection from developing bedsores
applies pressure to prevent blood clots


17: Which of the following professions requires the most training/education?
EMT-B
EMT-I
EMT-N
EMT-P


18: In chiropractic, the term "subluxated" essentially means
broken
weakened
malformed
misaligned


19: One of the more common operations that gynecologists perform, the removal of the uterus is called a/an
hysterectomy
oophorectomy
tubul ligation
colposuspension


20: Which of the following is a section administered as part of the MCAT?
Biological inquiry
Writing analysis
Physical sciences
Verbal sample


21: Which of the following professectopic pregnancy nursing care planions, in general, cannot prescribe medication in the U.S.?
nurse practitioner
physician’s assistant
psychiatrist
psychologist


22: During CPR, which of the following events may happen?
separation of cartilage
broken ribs
the patient vomiting
all of the above


23: According to the information in the modules, the most common form of eye surgery is
cataract removal
extra-ocular muscle surgery
glaucoma surgery
refractive surgery


24: The medical doctor most likely to prescribe selective serotonin reuptake inhibitors (SSRIs) is a/an
dentist
ophthalmologist
psychiatrist
urologist


25: Which field of psychology studies behavioral processes by experimenting on human beings and animals?
clinical
counseling
occupational
none of the above
If you are going to get a liscense to heal people, you need to do your own homework and KNOW YOUR SH*T!!!

Skeeving by on something as important as this is repugnant, go be a cabbie or something if you don't have the strength to do your own homework.

Getting a license without knowing the course work is FRAUD (not to mention very dangerous and possibly deadly for your patients).
Wow!!! You 2 are brutal to the person asking these questions. Have you ever even stopped to think that maybe this person is not clueless about these questions but more so that he/she just posted them as a fun trivia for others????

Why are you both so mean? Relax!

This worries me slightly. If you need to know this stuff, then get on and learn it.

If you don't want to learn it then have the decency to fail rather than pretend that you know.