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Although Qingdao Huanghai's Cordova Cleo converted a penalty with a low shot to the corner in the 31st minute, A Lan scored twice and helped Guoan turn the game around for the 2-1 victory.
The two sides went into the game with a point separating them; with Al-Nassr in second place with four points needing a win to keep them at arm's length from third-placed Sepahan.
Luo Chun and Xu Shuangshuang claimed the titles of men's and women's 3,000m steeplechase, team Sichuan swept the gold medals in men's and women's 4X400m relay. Enditem
In Group B, a late Hattan Bahebri strike helped Saudi Arabia's Al-Hilal defeat the ten men of Uzbekistan side Pakhtakor 2-1.
Dortmund controlled possession but had to wait until the 21st minute for their first clear-cut chance, as Haaland's header called Yann Sommer into action.
The ceremony was held in the gymnasium of the Xi'an Olympic sports center. "As a host city of the major events, Xi'an will spare no efforts in organizing each activity. We will make great memories and try our best to hold the 14th National Games without any problems," said Wang Hao, the vice president of the event's organizing committee.
Too many unsolved cases endanger the 2020 treble winners' preparations, the 55-year-old claims. After the 29-year-old midfielder has left for the Premier League, Flick's squad was downsized to only 15 experienced players.
Pakhtakor goalkeeper Suyonov was sent off in the 65th minute and Sanzar Kuvvatov was brought on to take his place. But almost instantly, the Uzbek side rallied at the other end of the pitch and replied with a goal, as substitute striker Eren Derdiyok blasted in the rebound after Dragan Ceran's initial effort was saved.
The Brunei football governing body has also announced the cancellation of the under-16 and under-19 tournaments as players need to re-adjust with their studies after the 86-day school closure due to COVID-19.
This time, German sport is taking a step further, as all sports clubs are allowed to fill their halls or arenas to 20 percent capacity.
"I just wanted to be on top of the leaderboard," Duplantis said. "The 6.15m was really important to me, so I'm happy to get over that."


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You're SUPER happy for your friends but like...it's called a "YOU"-HAUL for a reason. This A2 size digitally printed greeting card features original hand lettering. Each card comes with a brown kraft-paper envelope. Individually sealed in a cellophane sleeve. Inside is blank.
Wholesale customers: you must purchase this item in increments of 6 to be eligible for wholesale pricing.

domain: artistic


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Visiting scholar Elin O’Hara Slavick will deliver a talk titled “Art after Aftermath” at 4 p.m. Monday, Dec. 3, in Room 130 of the John W. Bardo Fine and Performing Arts Center at Western Carolina University.
The talk was orginally scheduled for Monday, Oct. 29, but was postponed due to weather concerns.
Primarily a photographer, Slavick is a professor at the University of North Carolina at Chapel Hill. Her most recent work has focused on the aftermath of the atomic bomb. Her presentation will include photos of atomic bomb artifacts and images from her book “Bomb after Bomb: A Violent Cartography.”
Slavick’s visit is supported by visiting scholar funds from the WCU School of Art and Design.
For more information, contact Marya Roland, WCU associate professor of art, at 828-227-3593 or email@example.com.

domain: news


The Dead South
Previously Performed in: 2017, 2015
Performing February 11 at The Alexandra Dance Hall, 8:30 - 11:30 pm - get tickets now!
Performing February 12 at Festival Hall, 12 - 3 pm - get tickets now!
"It didn't hurt, flirt, blood squirt, stuffed shirt, hang my from a tree After I count down, three rounds, in Hell I’ll be in good company"
Although they’ve only been around a few years, The Dead South are already heroes in their home province of Saskatchewan. Blazing hot banjo licks, guitar chops, cello melodies and infectious beats underscore lyrics that reflect the band’s penchant for spaghetti westerns and grindhouse films. Drinkers, gamblers and murderers with barren landscapes as a backdrop—these are all the good company that the Dead South need inhabiting their little corner of whisky-scented hell. The Dead South will kick your tires with boot-stompin' folk-bluegrass- rock and a dash of acoustic heavy metal. ER/CV


text: This one is going in my etsy shop, just as soon as I can list it. Which shape do you like better? Please, feel free to let me know in the comments. I just thought it didn't work when the pillow was fabric side? I do like the embroidery design and think this is such a great way to use such a special fabric.


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The least we can do AS ADULTS is to Support the Concerned Youth of Today who are Speaking Out Worldwide for Their Future and the FUTURE of ALL HUMANITY on EARTH.
Climate change occurs when changes in Earth’s climate system result in new weather patterns that last for at least a few decades, and maybe for millions of years. The climate system comprises five interacting parts, the atmosphere (air), hydrosphere (water), cryosphere (ice and permafrost), biosphere (living things), and lithosphere (earth’s crust and upper mantle). The climate system receives nearly all of its energy from the sun, with a relatively tiny amount from earth’s interior. The climate system also gives off energy to outer space. The balance of incoming and outgoing energy, and the passage of the energy through the climate system, determines Earth’s energy budget. When the incoming energy is greater than the outgoing energy, earth’s energy budget is positive and the climate system is warming. If more energy goes out, the energy budget is negative and earth experiences cooling. – Wikipedia: CLIMATE CHANGE

domain: geography


Over 75% of the 118 elements on the periodic table are made of metals. There are so many different types of metals, all of which depend on whether they are elements, compounds or alloys. In the non-exhaustive list of these materials, only a short group has the luxury to be processed by additive manufacturing technologies. Amid them, hardmetals seem to struggle to carve out a place in this niche market.
Often called cemented carbides or sintered carbides, – often written “hard metals”, hardmetals are simply composite materials that are made up of a hard phase embedded in a metal matrix. Their development within the additive manufacturing sphere is a hot topic right now and before we delve into its technical advancements, it feels right to clarify that their appellation often varies from one region to another. “In the US, the wording “cemented carbides” and “cermets” are often the most-widely used ones while hard metals or hardmetals are the preferred wording in Europe”, Dr. Johannes Pötschke, Group leader hardmetals and cermets at Fraunhofer IKTS told us from the outset.
However, with the goal of remaining faithful to its origins, we would keep the wording “hardmetals” in this feature – which comes from the German word “Hartmetall”.
Anyway, these pioneering powder metallurgical materials refer to a category of materials that are sintered, hard, and wear-resisting. They are based on the carbides of one or more of the elements tungsten, tantalum, titanium, molybdenum, niobium and vanadium, bonded with a metal of lower melting point usually cobalt. Here, Tungsten carbide-cobalt (WC-Co) remains the most widely used hardmetal. “It is an alloy of a hard ceramic phase, tungsten carbide (WC) and a ductile metallic phase, cobalt (Co). In other words, this metal matrix composite is made up of cobalt particles embedded in a tungsten carbide matrix”, Pötschke adds.
As their word implies, what might raise the interest in a specific hardmetal over another one is the level of hardness that it integrates – unlike soft metals that are characterized by their low hardness and ductility, becoming therefore the materials of choice for reducing friction and improving anti-wear ability as well as increasing equipment service lifetime.
Hardness is a vital property of hardmetals. It defines their ability to withstand localized permanent or plastic deformation, penetration, scratching or bending. This means that, a material with a high level of hardness will deliver a part that will present a strong resistance to wear. Other key properties for which they are known for, include toughness and strength. Research reveals that high hardness can reach up to 20 GPa, high bending strength up to 5000 MPa and high fracture toughness values up to 20 MPa*m1/2. Also, it should be noted that those properties can be attained if the three elements (tungsten, carbon and cobalt) are present in the two-phase state of tungsten carbide and cobalt alloy (WC-Co) and not in any possible the phase state. The route to achieve this, is therefore an entirely different matter.
That being said, hardmetals have often been the way to go in traditional manufacturing. They are used to be processed by a standard Powder Metallurgy shaping process which delivers green parts first, that should undergo some post-processing before getting the desired part. (The manufacturing process is similar for some technical ceramics leveraged in AM).
Furthermore, when they process hardmetals by conventional pressing, operators cannot achieve parts with complex geometries, and the manufacturing process will still require some post-processing such as machining. In any case, there is often a chance that the operator ends up with a part that delivers low porosity. In AM on the other hand, the potential has yet to be unleashed, but given the capabilities that the technology enables across various fields of activity, organizations are currently exploring various routes that may lead to viable applications of hardmetals.
Types of AM processes that can process hardmetals – tungsten carbide-cobalt in particular.
It’s easy to talk about AM in general because the same advantages tend to come back. What makes the conversation about AM captivating, is the nuances that may occur during the use of a specific AM process with a certain material, or for a given application.
Metals in general, are usually processed by selective laser melting (SLM), selective electron beam melting, laser powder deposition, binder jet 3D printing, and wire arc additive manufacturing (WAAM) to name a few. While stainless steels, Ni alloys, Ti alloys and some refractory metals & Al alloys are often the most highlighted in metal AM applications, it should be noted that tungsten carbide-cobalt still remains very challenging to be processed by AM technologies due to its very high melting temperature.
According to Dr. Johannes Pötschke, there are a lot of projects that are being conducted on the topic right now, and most of them involve the use of WC-Co hard metals on binder jet 3D printing and sinter-based AM processes in general.
Interestingly, with binder jet 3D printing, the “green part” obtained right after the manufacturing process can have enough strength to withstand the debinding step during which the polymer binder material will be removed before going on to a sintering process that will form a stronger and dense part. The only thing is that, given the fact that the manufacturing process requires a powder spreading step, the flowability is critical to the success of the printing operation.
Other additive manufacturing processes have been explored to process WC-Co hardmetals as well. They include SLM, Electron Beam Melting, 3D gel printing and FFF. While each of them presents its share of advantages and disadvantages, one thing we will keep in mind is that there are still a wide range of mechanical properties issues to address to deliver viable WC-Co 3D printed parts.
Indeed, in an AM production that involves WC-Co, density is a primary indicator for quality. Other indicators are related to the aforementioned main properties of hardmetals: hardness, fracture toughness and bending strength.
“The almost unavoidable defects, such as micro-cracks and porosities, and lack of dimensional accuracy, prevent AM processes from being widely used for producing WC-Co parts in the industry. Post-processing, such as heat treatment, hot isostatic pressing (HIP), infiltration, and machining, are often required, resulting in additional time and cost”, a research on “Additive manufacturing of WC-Co hardmetals” reads.
Currently, several material producers & OEMs have developed proprietary solutions that addressed these mechanical issues. Material producer Sandvik is one of them. The expert in hard materials has recently introduced 3D printed cemented carbide developed with a patented process. On the other hand, the company is also involved in GE Additive’s Binder Jet Beta program to advance the manufacturer’s beta H2 system into pilot lines. In the same vein, the latest company that joined this program is industrial technology provider Kennametal that will further advance the Binder Jet printing capabilities in cemented tungsten carbide. While waiting for these announcements to lead to fruitful results, we can already share the various advantages and disadvantages we might deal with, when processing WC-Co hardmetals with other AM processes.
|Selective Laser Melting (SLM), also known as Laser Powder Bed Fusion (L-PBF)
High geometric freedom
|High residual stress
Carbon loss and evaporation of Co.
|Selective Electron Beam Melting (SEBM) also known as Electron Beam Powder Bed Fusion (E-PBF)
High geometric freedom
High scan speed
|High residual stress
|Binder Jet 3D Printing
Low residual stress
No raw material loss
|Low residual stress
Low powder requirements
No raw material loss
|Fused Filament Fabrication
|Low residual stress
Low powder requirements
No raw material loss
“In summary, the above five additive manufacturing processes can be divided into two types: selective melting process and shaping-debonding-sintering (SDS) process. Selective melting processes include SLM and SEBM, which make parts by melting powder with a heat source. This type of process is very simple and enables one-step molding. But sometimes post-processing is needed to eliminate stress and defects. The SDS process includes Binder Jet 3D printing, 3DGP, and FFF. The SDS type processes are characterized by forming a green part with organic compounds as binder and then sintering. Compared with the selective melting process, the SDS process is more complicated. Because SLM, SEBM, and BJT all contain a powder spreading step, all three processes require the powder to have good flowability. While 3DGP and FFF prepare powders as slurry and filament for printing, there is no need for powder flowability. The application of SEBM is limited by its very high equipment cost. SLM suffers from uneven microstructure, carbon loss, and evaporation of Co”, the research lays emphasis on.
What about applications?
“There are currently no commercial applications made possible via AM and hardmetals. Most projects are being conducted right now for prototyping or research purpose. One notable advancement is that sinter-based AM processes are ahead of the curve since they can meet the stringent requirements of hardmetals [assuming that the operators know how to deal with concerns raised by material composition, production speed, accuracy and desired part size]”, Pötschke told 3D ADEPT Media.
That being said, the current lack of applications is indicative of the long route ahead to make tungsten carbide-cobalta viable commercial application with AM. This is all the more important given the fact that when used with conventional manufacturing processes, hardmetals are pivotal to various sectors such as agricultural, textile, metallurgical, mechanical, mining, aeronautical and aerospace and medical. They are often the best choice for fabricating valves, rollers, cylinders, plates, pins, blades, nozzles, or gears, etc.
Most importantly, in the medical and healthcare industries, Pötschke told us that hardmetals are mostly used with conventional manufacturing processes:
“Given the fact that they deliver the ideal [compromise between toughness and hardness], hardmetals are ideal for the fabrication of cutting tools. In the medical industry, they can serve applications in dentistry and bone tissue machining.” This might not be tungsten carbide-cobalt (WC-Co) buta few number of companies are using pure tungsten for medical 3D printing applications. DUNLEE is one of them.
If you are a regular reader of 3D ADEPT Media, you may have already discovered the company through our Opinion of the Week segment. In this exclusive feature, we have asked Jan Philippe Grage, Product & Business Development Manager 3D Printing at DUNLEE to answer a short list of questions that may help us understand how (fast/slow) this niche market evolves.
3DA: Has Dunlee only explored the use of tungsten for anti-scatter grids (ASGs)? (Are there any other applications?)
Our core business is anti-scatter grids and that is also what will be a driving force of our developments in the future. However, Dunlee is also actively providing components for other medical applications such as shielding windows or collimators for X-ray tubes. Going further we are also working on new applications outside of medicine, such as nuclear fusion, aerospace, automotive or even the mining industry. This is due to tungsten:
- high melting point making it ideal for extreme temperature environments
- High density making it ideal for radiation absorption or as a counterweight in small or complex geometries
- Long lifetime and resistance to corrosion
3DA: While there are many advantages to additive manufacturing with tungsten, there are obstacles to scaling the technology for mass production. In most cases it takes longer and is more expensive to make parts. How can we address this issue?
Indeed, there are cases where additive manufacturing is just not a fit in terms of price, scalability or even performance. Yet, there are still so many untapped opportunities where additive manufacturing can support production of components at volume, the right mix starting with part evaluation and design all the way to post processing need to be found. This takes time and effort but as can be seen with our major application, ASGs, is worth the development. Therefore, for companies entering these kinds of developments, they need to set the right expectations and understand that delays or even an unsuccessful investigation could be the result. When it comes to scaling, I believe a big element is finding the right partners. Partnering up within the AM field is key as many developments and potentials have not been unlocked yet, therefore you need partners across your value chain that constantly look to develop and invest the time required in order to continuously improve.
3DA: Are there any other hard metals the company has explored for medical 3D printing applications?
Till today, our strategy is to focus on pure tungsten and develop this niche metal industry. Of course, we receive requests for other refractory metals but we either managed to develop the application with tungsten or deemed the relation between that application and our capabilities a no match. We do however have it on our agenda to assess every new material opportunity that comes our way to see if there is a match.
3DA: Is there anything else you would like to share regarding the use of tungsten with AM?
For those looking into AM tungsten parts for the first time, do understand it is still not an easy task. We may be producing hundreds of thousands of parts a year but every new application has its challenges and for those new developments may be required. So do not shy away at hearing what needs to be developed first, the potential for tungsten in AM can save you costs, increase system performance or even a combination of both. What is increasingly being seen as well in the market is the opportunity to become more sustainable than with traditional manufacturing. With AM it’s possible to have much smaller supply chains and can close the loop on material usage/wastage. Especially in these times, where supply chain pressure is high and everyone is facing material shortages, recycling and circular economies are becoming that more important.
The dossier below has first been published in the May/June edition of 3D ADEPT Mag.
Remember, you can post job opportunities in the AM Industry on 3D ADEPT Media free of charge or look for a job via our job board. Make sure to follow us on our social networks and subscribe to our weekly newsletter : Facebook, Twitter, LinkedIn & Instagram ! If you want to be featured in the next issue of our digital magazine or if you hear a story that needs to be heard, make sure you send it to firstname.lastname@example.org.


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dogs on leash
Repost: My first review disappeared.
If you're hiking or backpacking forget about this place. Trails are not blazed or maintained and are in terrible condition. If you're lucky enough to stumble across a blaze it's so old and faded that you can't read it.
Another major problem is that there are so many offshoot, dead end, and cut-through trails that aren't mapped or marked that you will easily get off trail and lost. There are points where the trail simply disappears and you can't see any evidence where it picks back up. Even with a trail map and compass we got off trail and lost numerous times. Thank goodness for GPS!
Finally, the trash from horseback riders is ridiculous. Beer cans and water bottles everywhere. There is a definite lack of respect for the trail. "Leave No Trace" seems to have no meaning here, even with signs at the trail head reminding you to "Pack It In - Pack It Out".
absolutely breathtaking. watch the weather forecast on this one though because some of the creek crossings and the mina sauk falls crossing were a bit of a pain after two days of rain. a good number of blazes are down so keep your map and compass handy
One of the best trails in the state, no doubt about it. Very rugged and remote. Camped at the second camp site (the furthest one upstream) and it was a perfect location. Amazing rhyolite formations! Can't wait to go back and climb up the sides of the hills to get a good look at the ravine.
Be sure to wear sturdy shoes. The trail frequently crosses boulder piles/talus slopes and you may need to cross the creek occasionally.
Really nice walk, but please take a map and make sure your comfortable reading it and not relying on trail markings/blazes. There is very minimal makings, and it can be very easy to get turned around.
Really nice stroll through the Ozarks hills. Trail isn't travelled enough to be really well defined, but I had no problems finding my water through going either direction. I parked at Crane Lake, hiked over to Marble Creek Campground and then returned back the same way to my car at Crane Lake. Was around an 18 Mile out and back.
This is such a great hike! Some of the most untouched land around! Whoever rates this less than a 5 is crazy. Maybe they're trying to keep it to their self!? Trees down and lightly trafficked trail is what makes it fun! The trail is obvious enough through the woods to the creek so don't worry about that.
You can bushwhack down stream to where it meets the river or go upstream to Cathedral Canyon (recommended).
Tips: Go here on a warm winter day to avoid snakes and wear waterproof shoes!

domain: hobby


Washington: Former US President Barack Obama ( Barack Obama ) Kovid – 19 has no plans to counter the epidemic Criticizing his successor Donald Trump ( Donald Trump ) for getting up and leaving an interview, he said it would help him and his rich friends For the second term.
Obama made this appeal
While trying to garner support for former Democratic Party presidential candidate Vice President Joe Biden and Vice Presidential candidate Kamala Harris, Obama on Saturday called on Americans not to give Trump a second term at an auto rally. Appeal to.
‘Trump is not worried about Americans’
He claimed that Trump did not care about ordinary Americans and was simply trying to get a second term to help himself and his wealthy friends. On the other hand, Biden and Harris will fight “not for themselves but for you and for us”.
What is the difference between Trump and Biden?
At an election rally in Miami, Florida, Obama said, “They won’t surround themselves with litters and lobbyists.” They will keep these people who care about you around them. This is what separates them from their opponents. They really care about the Americans, they also care about those who don’t vote for them. “
He criticized Trump for letting an interview with Leslie Stahl of CBS News correspondent. He said: “He went to Pagla and got up from the 60 minute interview.” He thought the questions were very difficult. If he can’t answer a difficult question like “What would you like to do in the second term”, we can’t give him another term … “
‘Trump could not say the plan for the next phase of the Crown’
Obama said: “He was asked” What is your plan for the next phase of Kovid? “Considering we saw a huge increase in cases yesterday, that was a great question. In such a situation, you think he will be ready for the answer. Instead, he simply said it’s not his fault and he has no plans. He has no plans and doesn’t even know reality. “Although the controversy escalated, Trump retorted, no one came to hear the former president, only 47 people were.”


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Big Break Studios posted a blog recently about genre busting, and that got me thinking about the interesting divide between science fiction and fantasy.
Fantasy and science fiction fans have an oddly antagonistic side. I think part of this is due to what makes fantasy and science fiction fun. Who was the best Doctor? Which craft would win in a race? Which craft would win in a fight? Which character would win in a fight?
It wasn’t until I really started finding my stride as an author that I noticed this strange habit of fans of one genre not appreciating the other. How big is it? How prevalent? I don’t know, big enough to notice? Anecdotally, for every fan I hear that screams at the other genre, I hear another that just enjoys a good story. The inspiration from this post is that the very fact that these two genres aren’t more closely linked surprises me.
So I thought I’d sit down and talk about the largest areas of contention. NOTE: All of this is anecdotal, I’m curious if anyone has a more analytical example.
Possible vs Impossible: The Science in Science Fiction.
Speculative science is the heart of any science fiction novel. A science fiction writer is bound by unwritten contract between himself and his readers (I’m a guy, so I’m using the male personal pronoun). Things have to have rules. There must be an explanation for how, scientifically, this story is plausible. I actually FIRST encountered this in high school science. The teacher was quite admit about disproving any and every science fiction movie out there. As he continued to dispute each movie, I couldn’t help but realize he must have ACTUALLY watched them. Weather he did that just to disprove it or enjoy it is really more of a personal issue, but the point is he watched them. Brandon Sanderson mentioned a discussion he’d had on a panel regarding magic systems and then released his “Laws” on magic. This brings me to the point of contention:
Science fiction fans want a plausible, scientific reason to justify the possibility of the story. Fantasy fans want a sense of wonder. Feel free to argue and debate this point, but I’ve already said this evidence is anecdotal and these opinions are mine. It’s also my opinion that the reason science fiction fans demand plausibility is the very fact that they want to believe this story could happen. One (fantasy) is about escape where the other (scifi) is about hope. (And let the debate on that assertion begin).
I don’t really care about this particular sticking point, as I believe both genres do what matters most: They show readers who they can be, if only…If only we strive to travel the stars, we could learn so much more. If only, to me, means nothing more than, “when we.”
Try this experiment: Go to a convention. Find a pair arguing about weather the Falcon could beat the Enterprise in a space battle. Go to them and explain it doesn’t matter because a team of dragon riders from Pern could take them both down at the same time. Before they get going. Make sure you specify that these “dragons” are in reality nothing more than genetically enhanced alien lizards that evolved through cloning and gene modifications. Call this your control group.
Then, go do the same thing with another pair of fans, but don’t explain the genetic modification tools. Try not to laugh as this pair of individuals debating the military characteristics of non-existent spacecraft looks you in the eyes and says, “it doesn’t matter because dragons aren’t real.” I’ve done this experiment, but I failed to avoid laughing. I’m sometimes a petty person.
Most of the derision I see across these genres comes from that particular fissure in the genre planet. A few authors are doing fantastic things, and that’s inspired me. What if fantasy authors worked a little harder to make their magic plausible? What if science fiction authors worried a little less about how possible things are? I have two projects in the works that I think pay tribute to both genres. They’re primarily fantasy in terms of marketing but when I can explain something scientifically, I do. The magic systems in each project (Perception of War, the series Sojourn in Despair comes from, is one of them) is fairly hard (if you subscribe to Sanderson’s First Law).
I think there’s a trick to that though. That trick is commitment to your core genre. You want to avoid Deus Ex Machina whenever possible. A story that ends on an overly convenient plot device, regardless of genre, isn’t going to go over well with the fans. But this divide I’m discussing, I think, comes more from this assertion:
Fantasy fans are more willing to suspend disbelief than science fiction fans.
So, if you’re writing fantasy, I wouldn’t recommend taking three chapters to dissect your magic system right up front. Fantasy readers usually stop at, “Guy can fly.” It’s wonderful to weave in a few explanations of powers as the story progresses, especially if that ability is going to be the key to saving the universe (see Sanderson’s First Law). Science fiction fans demand more details. They’ll want to understand how things are possible sooner, and are therefore more willing to accept large data chunks in the story early on, (accept and larger are dangerously unspecific terms).
What are your thoughts? Which side of the line do you fall under? Also, I meant what I said. A wing of dragon riders of Pern, and I’d argue a single dragon like Ruth or Mnementh could take out both starships. Seriously.
Thanks for reading,


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It’s not normal to see a pick-up truck perform a “tank turn” given their lack of continuous tracks, but that’s exactly what Rivian is showcasing in a recent holiday video featuring the all-electric R1T.
The company refers to the feature as Tank Turn, and it will be available on quad-motor variants of the R1T, whereby each wheel is assigned its own electric motor. As such, getting the pick-up to “turn on a dime” simply requires the powertrain management system to simultaneously spin the left and right wheels in opposite directions – just like how a tank does with its tracks – to perform the manoeuvre.
Such a function would be useful to off-roaders, who can more easily work in tight spaces rather than having to make a multi-point turn. However, the company says using Tank Turn on dry pavement to perform donuts isn’t advisable, as it could result in damage to the powertrain.
The R1T is just one of two vehicles by Rivian that will enter production in late 2020, with the other being an SUV version dubbed the R1S. Pre-orders for both models have already begun in the United States with a booking fee of US$1,000 – the R1T has a base price of US$69,000 while the R1S starts from US$72,500.
In terms of specifications, the R1T and R1S are nearly identical given their shared electric chassis, with the entry-level option already using a quad-motor setup with 402 hp (300 kW) and 560 Nm of torque. The electric motors are powered by a 105 kWh battery that provides up to 370 km of range for the R1T and up to 390 km for the R1S. Performance-wise, the models will hit a top speed of 201 km/h and will take 4.9 seconds to get from 0-96 km/h (0-60 mph).
Moving up the range, there’s the 135 kWh option that improves the effective range of both by a further 110 km, and the electric motors output 754 hp (562 kW) and 1,120 Nm. While the top speed is unchanged, the 0-96 km/h sprint time drops to just three seconds.
A final option sees the use of a 180 kWh battery, which further increases the range of the R1T to around 640 km, or 660 km for the R1S. However, the system output is lowered to 700 hp – torque remains unchanged – and the sprint time takes a bit longer at 3.2 seconds.
In terms of dimensions, the R1T is the larger of the two, measuring 5,514 mm long, 2,014 mm wide, 1,816 mm tall, with a wheelbase of 3,449 mm. Meanwhile, the R1S is 5,098 mm long, 2,014 mm wide, 1,821 mm tall, with a wheelbase spanning 3,076 mm.
The post Rivian R1T EV truck shows off its “tank turn” feature appeared first on Paul Tan's Automotive News.


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People also ask
Who wrote the song Vanilla Sky?
What is Vanilla Sky?
Is Vanilla Sky a cult classic?
"Vanilla Sky" is a song written and recorded by Paul McCartney for the 2001 film Vanilla Sky. Composition and recording. McCartney was in Los Angeles working on his album Driving Rain when director Cameron Crowe came by to ask if he would write a song for his new movie.
Album This song officially appears on the Music From Vanilla Sky Official album. Timeline This song has been officially released in 2001 Other original film songs by Paul McCartney (I Want To) Come Home
Vanilla Sky (2001) Written and Performed by Paul McCartney Produced by Paul McCartney and David Kahne Paul McCartney performs courtesy of Capitol Records
"Vanilla Sky" Paul McCartney: 2:46: 4. "Solsbury Hill" Peter Gabriel: 4:23: 5. "I Fall Apart" Julianna Gianni: 3:52: 6. "Porpoise Song (Theme from Head)" The Monkees: 2:52: 7. "Mondo '77" Looper featuring Francis MacDonald: 4:53: 8. "Have You Forgotten" Red House Painters: 5:28: 9. "Directions" Josh Rouse: 3:24: 10. "Afrika Shox" Leftfield featuring Afrika Bambaataa: 3:44: 11. "Svefn-g-englar"
Cameron diaz - I fall Apart - Julianna Gianni - Vanilla Sky. Watch later.
- 4 min
tomm098. YouTube spotify itunes amazon. Vanilla Sky • Paul McCartney & Wings. Paul McCartney & Wings. Add scene description +5. 0. 1.5k. tomm098. YouTube spotify itunes amazon.
May 21, 2020 · Bob Dylan took the Vanilla Sky ride and recognized himself. In a way, that was the dream. That everybody would take a little ride with that movie. Read the full interview here. Tags: Billy Joel ...
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- 8 min
- Artur Gebi


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We still don't have enough new data from DHHS to determine if we've been seeing twin excess death events in late summer through fall. DHHS has only reported partial data through Sept. 26. Nearly all the rest of the United States has reported data through Jan. 2.
The contrasts between Cooper's heavy-handed, deeply authoritarian, and woefully ineffective policies and Japan's less restrictive, more sensible virus mitigation policies are striking. So, too, are the similarities between Japan's policies and what we at John Locke have urged for North Carolina.
Shouldn't Cooper be sobered by this study's warnings about economic damage from lockdowns? Instead, the governor flat-out warned of returning to lockdowns in announcing the very order that cited this research.
Taking a study that starts by assuming a mask order in place cannot justify a mask order. Circular reasoning is no basis for an extreme emergency order. Also, a study that was retracted must never serve as the basis of an extreme emergency order.


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Meridian Furniture Chateau Ornate Console Table in Rich Cherry w/ Marble Top
Meridian Furniture 402-T Chateau Ornate Console Table in Rich Cherry Marble Top
Functional, versatile, and beautiful, the Chateau Console Table is the perfect addition to any entryway or dining room. This opulent table features ornate detailing and intricate handiwork, making it visually appealing, regal, and eye-catching. Pair with the matching Chateau Mirror for a cohesive, elegant look.
• Rich Cherry Finish
• Traditional Hand Crafted Designs
• Genuine Marble Top
60"L x 22"D x 32"H
• Weight: 112.00
• UPC: 635963992255
• Color accuracy of product images may vary depending on individual monitor settings.
• Some dimensions like seat height and arm height may be rounded up or down.


Delcam will demonstrate its range of software and equipment for the design and manufacture of dental implant restorations at the BDTA Dental Showcase to be held at the NEC, Birmingham, from 20th to 22nd October. Delcam is the only company able to offer a complete implantology solution to dental manufacturers, from accurately capturing the implant position and orientation, through to the high-precision, multi-axis milling of customised abutments, implant bridges and dental bars, with a management system to track every stage of the process.
The key to the Delcam process is a range of scan adaptors that are compatible with the leading brands of dental implant. Once the scan adaptors have been fitted to the model of the jaw, the scanner can accurately capture the positions and orientations of the implants, together with the shape of the remaining teeth. The precise fit of the scan adaptors, coupled with the latest generation of white-light 3D scanning technology used in the Delcam scanners, ensures the highest possible accuracy in the data collected.
Starting with high-quality data makes it possible for users of Delcam’s DentCAD design software to produce the restorations to the highest levels of accuracy. This is important for all types of restoration but is essential for inlays and onlays to give a good fit with the remaining portion of the natural tooth, and for dental bars, which may need to match as many as six implants.
Furthermore, the same manufacturing data that is used to produce the scan adaptors is incorporated into the templates within the DentMILL CAM system that generate the milling instructions to manufacture the implant interfaces on the restorations. Again, the resulting high accuracy is absolutely essential for bridges and dental bars that need to align with a number of implants.
As well as providing the individual components needed for a dental design and manufacturing system, Delcam offers the Delcam Dental Manager to manage the entire process. This enables laboratories to track and access all files and transactions from the initial dental scan, through CAD modelling and manufacturing to delivery to the customer.
The laboratory’s customers don’t need to install any software as the complete system is Internet based. A secure log-in system allows orders to be placed through an order screen that allows customers to identify the required restorations and, based on the prescription, select the material, colour and any extra details.
The Delcam Dental Manager then allows laboratory staff to monitor the progress of the order, highlighting any outstanding steps so that the overall workload can be monitored. Customers can be allowed to view the status of their order, and can be notified by email when orders are received and dispatched.
In a similar way, the system can be used in milling centres to manage the manufacturing process, from the receipt of the design data, through manufacturing and dispatch.
- COMET robot machining consortium meets at Fraunhofer
- EDS Technologies Signs MoU With Mar Baselios College Of Engineering
- Delcam's ArtCAM speeds ice bar production
- Rapiscan Uses Autodesk Vault to Effectively Collaborate on Security Products
- Delcam launches DentSCAN dental scanner
- Delcam's new web site for PartMaker CAM system for production machining
- InventorCAM 2012 makes its debut, reducing cycle times by up to 70% for Autodesk customers, with iMachining
- SigmaNEST Delivers Results to Tampa Bay Steel
- GE Scientists Decorate the Christmas Tree With 3-D Printed Ornaments
- Panso Solutions of India Joins the Aras Partner Program


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1/4 cup milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
1 cup chopped leftover french fries (you could also use roasted potatoes, hash browns, tater tots, etc.)
1/2 cup chopped deli ham
1/2 cup thawed frozen peas
1/4 cup ricotta
2 tablespoons prepared basil pesto
Preheat the oven to 350 degrees F.
In a bowl, whisk the eggs. Whisk in the milk, salt and pepper. Set aside.
Heat the olive oil in an ovenproof 10-inch cast-iron or nonstick skillet over medium heat. Add the french fries, ham and peas. Saute about 2 minutes. Pour in the egg mixture. Drop the ricotta by the teaspoonful around the pan. Do the same with the pesto.
Transfer the skillet to the oven. Let cook until the eggs are set, 13 to 15 minutes. Serve immediately or at room temperature.
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Toshiba Memory Corporation has been sold to a consortium led by Bain Capital Private Equity.
Apple Watch users will get their hands on some new features with the release of watchOS 5 this spring. Most of the improvements are aimed at
I admit being a hearing and visually impaired sexagenarian. I share this personal narrative because more and more I am asked about tech to overcome
Oh, golly, Mother’s Day is the day after tomorrow! Don’t panic! Or only panic a little bit. Instead, check out our ideas for some good,
Garmin Golf has released a lower cost Approach S10 golf watch and Z80 laser rangefinder. Both have integrated GPS and maps for over 41,000 courses.
Microsoft thinks mixed reality – a mixture of virtual and real reality is the way to the future. PC makers including HP, Acer, ASUS, Dell
Leading technology research firm Telsyte says 4.8 million smartphones were sold from June to December 2017 and nearly half were Apple. Total sales were up
Sony’s WI-1000X Bluetooth Noise Cancelling earbuds deserve 5 out of 5 – even if you prefer over-the-ear style headphones.
I love fitness trackers – I hate charging them every day. Garmin’s new Vivofit 4 has 2 x SR43 coin batteries that in theory will
The Samsung Gear S3 is the most comprehensive, non-Apple, smartwatch with fitness benefits so far – and that is saying something for a smartwatch released
Garmin Australia has announced the Approach X10, an A$249 golf band that comes pre-loaded with data for over 41,000 courses around the world.
Four years ago, Samsung released the Gear Fit – a cross-over between a full-featured fitness tracker and a smartwatch.
Garmin has launched the Forerunner 645 Music, a GPS running watch with integrated music (up to 500 songs) and a contactless credit card payment system
The Consumer Electronics Show is over for another year – was it a boom or bust year?
In case you don’t know Qualcomm is to the mobile and IoT connectivity space like Intel is to PCs.
Lenovo announced, in partnership with Google, the Lenovo Mirage Camera with Daydream, the world’s first standalone Daydream VR headset – Lenovo Mirage Solo with Daydream,


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Semi-Determinate - A bright red, perfectly round variety! Perfect for salads, burgers, and sauces; this is one of the most versatile tomatoes. Great for southern and northern growers alike. Try these tomatoes in replacement for beefsteak, and other longer maturing varieties. Highly productive with flavorful, acidic fruit. Disease resistant.
Receive exclusive promotions and our weekly newsletter for all the seasonal gardening tips!

domain: agronomy


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Join Dorothy's for Broadway Bingo
First Saturday of the month at 7:00 p.m.
Hillman City Collaboratory
5623 Rainier Ave S.
Participants play bingo but have to match the Broadway song being sung with song titles on their sheets. Players are invited to sing along with our pianist and host. Great prizes each month!
February is ALL SONDHEIM!


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A richly varied topography that stretches from the coastal edge of Sonoma County, to the mouth of the Russian River and towards the Napa county border, this is widely considered to be one of the finest appellations anywhere in the world for the cultivation of Chardonnay and Pinot Noir.
Location, Location, Location
This rolling expanse of land is tied together by a single unifying feature:
a climate cooled by ocean wind and fog intrusion.
The terrain is varied
ranging from alluvial river benches to rugged hillsides within sight of the Pacific Ocean.
All, however, feel the specific effects of fog, cooling breezes and wide diurnal shifts.
The daily cooling/warming cycle results in large variances between high and low daily temperatures during growing season. This ensures ripening and enables the fruit to develop full flavor maturity.
Shaped by plate tectonics, volcanic activity and erosion, soils here range dramatically – from clay loam near the San Pablo Bay to the rocky, ocean-derived soils in the ridges off the Pacific coastline.
This diversity is a key factor in the complexity and textures of Sonoma Coast wines.
Sonoma County contains more soil types than all of France.
Juicy and complex
Bright citrus flavors combine with subtle vanilla, peach blossom and yellow apple
with lovely acidity.
Chardonnay produced in Sonoma Coast is available now.


Gain control of your operations with easy-to-use RFID readers that help you identify, track and store your inventory. You’ll get reliable, accurate reads, even in harsh or sensitive environments.
An RFID reader is a hand-held or stationary device that uses radio-frequency waves to wirelessly transfer data between itself and an RFID tag.
RFID readers can identify objects – packages, SKUs, serialized items – quickly, accurately and inexpensively at different points of the object’s journey through the supply chain. Store employees will be thankful to say good-bye to manual stock-taking. With RFID readers, they can read and identify several hundred items in just one second, with significantly higher accuracy than bar codes.
We partner with leading suppliers to bring you the right RFID reader for your business. Or, we can create a custom reader solution. From warehouse to shop floor, we help you deliver accurate and reliable reads in nearly any environment.
We can provide you with RFID readers in many shapes and sizes: handheld, store gate, truck gate, cabinet, forklift, station and tunnel.
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Omnichannel marketing programmes


With California in a yearslong drought, Garden Grove has to cut its water usage by 28 percent but, at the same time, is allowing a 121,000-square-foot water park to be built on Harbor Boulevard.
Some in the community view the park as a waste of resources. But according to Garden Grove officials and representatives from Great Wolf Resorts, the water park and hotel will hardly affect the city’s efforts to reduce its consumption. Great Wolf, they say, will obey state laws governing water use in hotels and will reuse 98percent of its water.
“The water park uses a state-of-the-art recycling system,” said Bill Murray, Garden Grove’s public works director. “The state has no restrictions on filling these types of parks as long as they recycle the water. Recycling is huge.”
The recycling system will use a series of mechanized pumps, filters and tanks to purify the water before it is circulated back into the park, said Susie Storey, spokeswoman for the resort company. It is used in the other 12 Great Wolf Lodges.
It is a system that has been refined, Storey said, with each new lodge that opens (with the old parks also getting upgrades).
“We’re a water park, so we’re very conscious of the drought,” Storey said.
Still, some question allowing the additional use at this time.
“My lawn is completely brown and torn up,” Garden Grove resident Josh McIntosh said. “We are being asked to cut back and we’re doing our best. It’s just a slap in the face that this is going in.”
It will take about 150,000 gallons of water to initially fill the park, which is expected to open in early 2016. With 2percent water loss a day, because of “swimsuits and evaporation,” about 3,000 gallons of water will need to be replaced each day, Storey said.
“Our water park is indoors and, therefore, 100percent climate-controlled,” Storey said. “So water loss due to evaporation is very minimal, especially compared to other water experiences that are outdoors.”
There is also the 605-room hotel.
Typical hotels, Murray said, use about 150 gallons of water per room per day.
Great Wolf, though, could use 231 gallons per room, according to conservative estimates.
And even when low-balled, Murray said that the resort would likely use more water than the average hotel. One reason for the higher water usage is that each room in Great Wolf is a suite and meant to hold large families.
“Larger families use more water,” he said. “Other hotels could have one person in a room. The rooms at Great Wolf will have multiple people in them.”
But even with that, Murray said the resort won’t do much to lessen the city’s ability to reach the state-mandated level of conservation.
“Having to reduce usage by 28percent is the same as 50 water parks,” he said. “If it’s 50 or 51, it’s not going to break us.”
Garden Grove cut its water use by 24 percent in May – the latest data available – compared with the same month two years earlier.
For Garden Grove, the major area where water conservation can come from is residential, where 70percent of usage is watering yards.
Cutting outside watering is “our best way to reduce consumption,” Murray said.
But that can create a public perception problem.
“The timing is bad,” said Garden Grove resident Robin Marcario. “The rooms are big suites with families. I’m glad they put the technology in the water park, because otherwise it’d be worse.”
Murray admits that allowing the park to move forward while forcing residents to cut their watering down to two days a week and only during certain hours makes it seem like the city is clamping down on residents to benefit a large corporation.
The city will receive an estimated $8million in annual tax revenue from Great Wolf, according to city documents.
“I get the perception problem,” Murray said. “But a lot of it is bad luck. We had 30percent over normal rainfall when the plan was approved. The funding came through right as the drought began. But this park won’t break us.”
Contact the writer: 714-704-3707 or firstname.lastname@example.org


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The ASO team is back to surveying in Northern CA. This weekend the flight team took advantage of the lull of Columbus Day Weekend and completed a large survey in a difficult to access airspace over Kings Canyon National Park.
You are here
ASO - Airborne Snow Observatory
Monday, October 19, 2015


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Table of Contents Show
- About Great Smoky Mountains National Park
- Are There Any Secret Entrances Into the Park?
- Alternatives to the Congested Pigeon Forge Entrance
- How to Take a Stress-Free Drive Through the Great Smoky Mountains
- Should You Use a Lesser-Known Entrance Into Great Smoky Mountains?
More people visit Great Smoky Mountains National Park than any other national park, and for a good reason. It’s a beautiful park and easy to access for much of the country. The downside to visiting a popular national park is the congestion that can come along with it. Today, we’ll look at some great park entrances that will get you enjoying the park faster with less frustration.
About Great Smoky Mountains National Park
Great Smoky Mountains National Park is in southeastern Tennessee. It is the U.S.’s most visited national park, with more than 12 million visitors annually. The park is 522,419 acres in size, making it one of the largest protected areas in the eastern portion of the U.S. Visitors come to enjoy the hiking, scenic drives, and plentiful wildlife.
The park is home to both gorgeous landscapes and abundant wildlife. Many make the journey to the park just for wildlife viewing opportunities. Some of the incredible animals you might run into while exploring the park include black bears, wild turkey, and elk. The park is home to 65 species of mammals, more than 200 varieties of birds, 67 native fish species, and more than 80 types of reptiles and amphibians.
Pro Tip: Ready to explore The Smokies? This is How to Plan an RV Trip to the Smoky Mountains.
Are There Any Secret Entrances Into the Park?
Drive about 10 miles southwest of Pigeon Forge, and you’ll find Wears Valley. Known more to locals than to tourists, this is one of the least used entrances at Great Smoky Mountains National Park. The area is lovingly known as the “Peaceful Side of the Smokies.” Using this entrance will get you into the park faster with less congestion.
Alternatives to the Congested Pigeon Forge Entrance
With Great Smoky Mountains National Park seeing so many visitors, it’s easy to imagine that the entrance can get pretty congested. It can take a long time to get through the gates as the crowd lines up, which means less time exploring the park. Those visiting during the busy season may want to consider using an alternative entrance.
The Cosby Entrance
How to Get There: You can reach the town of Cosby in about 35 minutes from Pigeon Forge and about 25 minutes from Gatlinburg. The Cosby entrance is about a mile south of TN-32 on Cosby Entrance Road. This entrance will provide not only less traffic but also great hiking opportunities.
How to Get There: The Cataloochee entrance lies on the North Carolina side of the park. This rugged and winding gravel road isn’t for the faint of heart but provides a beautiful first impression of the park. You can reach this entrance from Gatlinburg in about an hour. To get to the Cataloochee Valley from I-40, you should exit at the North Carolina exit 20. Hop onto NC-276 for approximately a quarter-mile. You will take a right to Cove Creek Road, where you can follow signs for the additional 11 miles to the Valley.
How to Get There: As mentioned before, the Wears Valley entrance is a great way to access the park. Located only about 10 minutes from Pigeon Forge, it’s an easy drive from many lodging options. It’s not only one of the least used entrances but also a great choice for those looking to avoid Gatlinburg traffic altogether.
How to Take a Stress-Free Drive Through the Great Smoky Mountains
If you’re headed to a national park, the odds are that you’re hoping for a scenic and relaxing experience. Getting stuck in crowds and waiting in lines probably isn’t what you had in mind. We’ve got a few tips to help you have a more enjoyable experience, even when the park is crowded.
Use a Lesser-Known Entrance
Avoid using the heavily trafficked Pigeon Forge entrance. You’ll likely spend quite a bit of time just navigating into the park if you go this route. While it may take you a few extra miles, utilizing a lesser-known entrance will lend itself to less congestion and a more hassle-free experience.
As with most national parks, arriving early will prove to be worth it. If you can beat the late risers into the park, you’ll experience a peaceful and calm park. By the time the crowds start filing in, you’ll have a great head start setting you up for a great day. You can get quite a bit done in those first few hours. Then you can enjoy the rest of the day once the lines start forming.
Know Where You’re Going
Having a plan is essential. The last thing you want to do is wander around all day and not see or do anything. Not having a plan is a recipe for disappointment. You don’t have to plan every detail, but it is important to know what you’re expecting from your visit and how to go about seeing and doing those things. List out your must-do and must-see items and make a plan to ensure you don’t miss them.
Bring Food With You
Food can be tricky to find in the park, and it comes with a higher cost. Not only will you end up paying more for your food if you don’t bring your own, but you’ll have to stop what you’re doing to scout out your meal. Pack a picnic lunch and enjoy your food right where you are. Remember to pack out anything you pack in.
Pro Tip: Add these 10 National Parks Everyone Needs to Visit to your bucket list!
Should You Use a Lesser-Known Entrance Into Great Smoky Mountains?
While there’s nothing wrong with using the famous Pigeon Forge or Gatlinburg entrance, many people are looking for a less congested option. If you have the opportunity to choose a lesser-known entrance to the park, you should consider it. Not only will you have a less crowded experience, but you’ll also get to experience sights that many others miss. Less time waiting to enter the park means more time enjoying it.
Sometimes you can’t help but visit a park during its busy season, but you don’t have to settle for waiting in long lines. Utilizing lesser-known park entrances can be a frustration-free way of starting your park adventure. Have you visited Great Smoky Mountains National Park? What entrance do you feel is the best option for enjoying the park?


Michigan State University professor Dr. Alan Arbogast has used repeat photography to study the changing landscape on Lake Michigan’s sand dunes. Read the full story by WJBK – TV – Detroit, MI. Read the full story Tags: Daily News, plants, Michigan
A buck was spotted last Friday swimming in Lake Superior from Madeline Island to Michigan Island, a distance of more than three miles. Read the full story by the Milwaukee Journal Sentinel. Read the full story Tags: Daily News
The sea lamprey, an incredibly destructive invasive species, is now largely under control thanks to an international treaty, a specialized pesticide and millions of dollars from the U.S. and Canada. But Canada hasn’t been paying its full share for over a decade. Read and hear the full story by Interlochen Public Radio. Read the full…
Steadier federal funding instead of annual appropriations coming out of debates, direct investment for local communities to meet federal mandates, a dual focus on environmental clean up and economic development.
Those would be three benefits of a Great Lakes Authority, according to Rep. Marcy Kaptur (D-OH) who spoke today during the Great Lakes Week session organized by the Great Lakes Commission.
By Eric Freedman A federal judge has sentenced a Flint, Michigan, polluter to one year behind bars for illegally discharging more than 47 million gallons of untreated waste into the city’s sewer system. Robert Massey, the 70-year-old president and owner of family-owned Oil Chem Inc., pleaded guilty to violating the Clean Water Act over an […]
The post Michigan polluter ordered to jail for illegally discharging untreated waste first appeared on Great Lakes Echo.
From lead pipes to PFAS, drinking water contamination is a major issue plaguing cities and towns all around the Great Lakes. Cleaning up contaminants and providing safe water to everyone is an ongoing public health struggle.
Keep up with drinking water-related developments in the Great Lakes area.
Click on the headline to read the full story:
- Illinois American Water Encourages Customers to View their 2021 Community Water Quality Report – Business Wire
Illinois American Water is encouraging customers to view the company’s 2021 water quality reports to learn more about the source and quality of their drinking water.


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No one knows the place you're from better than you: the nuances, the beauty, the secrets, the people. Give us your photos and stories that tell us about where you live.
Church of the Devine Decline by Diane Peterson
Ghosts in the Night by Kyle Engelhart
by Aaron Morgan
The Green House by Randy Cottingham
Florida ave by Jonpaul Douglass
double dna by Elyseo
The Worm by Alun Morris Jones
Window View by Ian Lee Clavis
Dusty Little Town by Jill Coleman
Morning mist by Bostjan Kosir
EXTINCTION by Maria Murillo
California Jim by Ryan Allan
These are a few of the hot photos in this theme. See another random selection.
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The world is a place full of experiences to be had and things to learn. But not everything we learn comes from the places we visit but rather in the way we visit them and the journey we go on ourselves. If you’ve ever left the comforts of home, you will relate to these!
5. Crying is ok
Whether it is seeing a concentration camp from the Holocaust or you have, ahem, ‘something in your eye’, travelling anywhere gives you the freedom to express yourself, often more than you would in your home town. Maybe that’s because you are able to let go without judgement or maybe you are so full of life that you can’t help it, either way crying is part of travelling, and that’s ok. It means you feel things. Just remember to cry at the happy stuff too – sunsets through tears are even more beautiful.
4. You’re not alone
You may technically be ‘alone’ in the sense that it is just you on your trip, but you are not the only one who has ever, or will ever travel. People go all over the world and have experienced the same level of change as you have. Maybe not in the same way you are, but they know how you feel. And mark my word – they will be more than happy to re-assure you, or give a helping hand if and when the need ever arises. They will also be happy to share your happiness when you discover the one place on earth that your heart has been drawn to for ever.
3. Losing contact is ok
The people you connected with in college don’t have to be in your life forever. It’s perfectly natural to drift from people, especially if you’re not seeing them every day. If you have different interests then it is inevitable that you will slowly drift, and there is no rule saying you need to hold on. People who want to stay in your life will find a way, or will be waiting for all your stories the moment you touch down back home. There will also be friends you make along your journey that are much more alike to you than those at home, and there is no need to feel guilty if you spend more time messaging them than your college friends. You don’t need to collect heaps of friends either, just keep the ones who mean the most by your side.
2. The simplest things in life are often best
Although there is a hugely desirable factor in going to a fancy Persian restaurant in a new dress to finish off your week in the city of love (Paris, for those who didn’t catch my drift), there is also something to be said about getting a warm baguette and some cheese for a few Euro and watching the sunset over the Eiffel Tower. The most lavish things are not always enjoyable , or as memorable as the cheapest simple things you can do, in the way that fits who you are.
1. The person you are, changes
And as a general rule, the person that returns home is a far better person than the one you left as! You’ve had the chance to experience amazing things with new people all over the world and over time you work out what makes you smile and what doesn’t. Yes, it does mean that connections at home are lost due to different tastes and interests, but you will have like-minded friends spread over the planet to connect with, and places to stay if you ever want to get away again!

domain: literature


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Sketchers Retreat, Day Two: Tuesday, April 18
All five of us went into town for breakfast. We picked the Blue Moose Cafe in the Boat Haven. It certainly had a lot of Blue Mooses. It was rather crowded but I managed a bit of a sketch during breakfast.
Two of the group went back to our cabins to sketch there. Three of us stayed to sketch the boat yard. I spotted a boat named “Pelican” that I decided would be my sketch target…. but I got waylaid on my walk over to it and had the most delightful experience of the trip!
I stopped to look up at a Tall Ship. A man called down to me, we shouted back a forth a bit and then he climbed down the ladder to talk. He is John, the owner of the Merrie Ellen, a schooner on which he sails out with paying customers. She is a 107 foot gaff schooner, built in Vancouver British Columbia in 1922.
He had just yesterday replaced the forward mast. A woodpecker had made a hole near the top of the old one, water got in and it rotted inside out! The wood on the new one was beautiful. Here is an article I found about the new mast, which John built there in the boat yard! http://www.ptleader.com/news/photo-a-new-mast-for-merrie-ellen/image_c00408f4-140a-11e7-9aef-f38c663ee199.html
As we talked, I mentioned I was there to sketch some ships. He said his mother, for whom the Merrie Ellen is named, was a watercolor artist. The Coast Guard commissioned her to paint all the West Coast lighthouses and used them in their brochures and information! He gave me a packet of five prints which they give to their sailing guests. How wonderful! (Here is a bit about her I found).
So, after such a good talk, I had to sketch this ship! As I settled down to my work, I chose a view of the Merrie Ellen that one wouldn’t normally see. The main thing that fascinated me about the Boat Haven was seeing all these huge boats out of the water and their undersides revealed. Also, the perspective was interesting, looking up at them, so high off the ground.
The three of us decided to go into the main part of PT. Meanwhile, I’d been texting with some of the PT Urban Sketchers and arranged to meet up with Mel. Once we did, it started to rain so we took shelter at the NW Maritime Center. I sketched from the sheltered area of a second floor deck, looking out to the Sound.
After dinner together, Feather and I went to hear some Irish Session music. I sketched two of the fiddlers of whom I had a clear view.


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After a long day of sightseeing, one is bound to crave something unique, which is when you should head to the Strotmanns Magic Lounge. As the name suggests, this theater entertains patrons with magic shows that are known to attract and entertain visitors. Thorsten Strotmann is the man you will be applauding here and his tricks are sure to keep you wondering for a long, long time. The venue itself is impeccably maintained; it's drenched in subtle hues of teal black and illuminated with candles and yellow lights to create an enchanting setting. Visual effects and acoustics add immeasurably to your experience.
Located in the city which is called home by Mercedes Benz, the Mercedes Benz Museum is a spectacular tribute to one of the leading car brands of the world. A narrative of over a century of the brand's history, the museum was established in the year 2006. Designed by UN Studio, the design of the building is uniquely reminiscent of a double helix (human DNA), with the atrium inspired by the shape of Wankel Engine. Exhibiting over 160 vehicles, the museum displays some of the most treasured pieces of automotive history in the form of vintage cars. A paradise for car and automobile lovers, the museum's glass facade is the epitome of modern elegance.
Opened in 2001, the Killesbergturm is an observation tower which rises to a height of 42 meters (137 feet). Recognizable by its unique design where the curvy surface is supported by a steel net from the outside, the highest point of the tower offers a panoramic view of the city.
Birkenkopf is a tall hill which is located in the beautiful neighborhood of Wangen. This artificial hill was created post World War II with the rubble of the city ruins as a memorial for the locals who lost their lives. The hilltop is adorned with a cross that is a symbol of peace and happiness for the city's future. The hill also has some ruins from the war that are interesting to look at. A visit to this hill is like paying homage to the martyrs of the city. A few ruins of the war are still intact and are worth a look.
Killesberg is a haven for flower and gardening lovers. It is an oasis of tranquility and peace. With its magnificent flora, large grassy areas and the spectacular lookout tower, the park has become a must visit when around the Killesberg Hill. There are lakes, terraces, restaurants, narrow-gauge railway, children's play areas, and more fun activities that one can think of. The park is home to the Killesberg Railway as well.
Few gardens offer such a unique combination of fabulous architecture, flora and fauna as Stuttgart's Wilhelma. Located on the grounds of an old castle, the garden was established in the 19th Century and receives millions of visitors from all over the world annually. More than 11,000 animals from 1,000 species and countless plants from over 5,000 different species live and flourish here. From primates, elephants, hippos to an aquarium and a sea lion pool, the zoo evokes awe among kids and adults alike. The botanical garden is also home to greenhouses and rare plants including one of Europe's oldest Magnolia Grove. With so much to see, the Wilhelma is a must-visit.
Dating back to the 17th Century, Altes Theater was earlier known as Gasthof zur Sonne and, functioned as a hotel in the earlier times. It was converted into a theater post the Second World War. Today, it is famous for its exciting line up of events. The theater is known for hosting a plethora of events throughout the year including dance, cabaret, live musical concerts, dance programs, comedy gigs, seminars, art events, and other theatrical performances. The theater is beautifully laid out and has a seating space for about 180 people. Featuring excellent acoustics and spectacular architecture, this theater is one of the most sought after destinations for cultural events.
First mentioned in a document dating back to 1347, St. Maria Magdalena can found right in the heart of the town. The church is noted for being the repository of important artworks including the Magdalenenaltar credited to Lucas Moser and a few late Gothic altarpieces.
A beautiful parish church with a rich history, the St.-Gallus-Kirche was constructed in the 15th Century. The church building was heavily damaged in fire and was later renovated in the 18th Century. The church has beautiful interiors with an ornate high altar, beautiful choir, and a ceiling painted in frescoes. While the altar has a Gothic design, the frescoes have Biblical references.


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PORTER VERSFELT III
Camera Operator, Lighting Cameraman, Director of Photography, Line Producer
Member: IATSE Local 600 Los Angeles
International Cinematographer's Guild
Porter L. Versfelt III (holding the camera above) has told stories in one form or another his entire adult life. First as a radio and television reporter. Later writing and producing documentaries and other long-form projects for public television, government and charitable agencies and Fortune 500 corporations.
Porter has an insatiable curiosity about people, life, history, science and the many answers to the question “Why”? His enquiries have taken him to the Amazon rain forest, the midst of a riot, to the Cannes Film Festival, deep in a Missouri cave and high over the Florida Keys in a bi-plane.
Porter’s inquisitiveness started long before moving from his home state of Texas to Iran, The Netherlands and other countries as a young teen, following his family and father, a Petroleum Exploration Geologist working in the oil business. His voracious reading and travels have fueled a lifetime of adventure and imagination.
Porter started freelancing as a cameraman, producer and director in Miami in 1984 after various roles in television news around the country, later forming Versfelt Communications Group in Atlanta in 1996.
His many clients and projects include production of behind-the-scenes documentaries (Electronic Press Kits or “EPK’s”) for thirteen motion pictures, three primetime network television series, multiple scripted and unscripted reality TV shows, CNN International, NBC and ABC News, NBC and ABC Sports, ESPN, Ford, ad agency EVEO, Entertainment Tonight, The Food Network, Georgia Public Television, Burger King Corporation and many others.
Porter is known in Hollywood for his flattering and creative lighting for actors, actresses and others in the entertainment world.
He has acted as the Lighting Cameraman for many celebrity interviews, including:
Porter is married to Angela, a public elementary school teacher. They live in an Atlanta, Georgia suburb.
Porter enjoys vegetable, herb and perennial flower gardening, history, travel, reading, collecting antique books, architecture, woodworking, home DIY projects, mentoring students and exploring the world.
What is on Porter's reading list?
Porter enjoys the diverse assignments that working in the entertainment industry offers because his life is never boring.
To save time and money with a VCGTV camera crew, call Porter Versfelt at 1+678.469.6224 or email him at firstname.lastname@example.org
Camera Operator, Director of Photography and Producer
Christopher Mills partners with Porter Versfelt at Versfelt Communications Group LLC. Chris is the other half of "The EPK Guys". He's the Audio Mixer holding the boom in the photo above, which was taken while he and Porter Versfelt shot EPK material on location in New Orleans for the Tyler Perry's THE FAMILY THAT PREYS (2008).
Chris has decades of experience in film and network television production. DP for national music videos. Movie producer. Associate producer for episodic prime time TV dramas, including IN THE HEAT OF THE NIGHT among others.
Mr. Mill’s motion picture producer credits include:
His music video DP credits include:
Arrested Development, AKON, 20 East, Nightporters, Pastor Troy, Forever Lawless.
Chris Mills is an erudite production creative with one foot firmly planted in the rich history of film and the applied cinema arts, while at the same time fully connected to the evolving digital cinematography and television industries. Chris knows film production from both above and below-the-line. He is a techie AND an artist. A rare breed.
When not working on EPK's, producing corporate videos and events, directing or acting as DP on music videos, Chris pursues an eclectic mix of interests including rare book collector, musician in a band and husband of the equally talented Laurie Garner, a music producer.

domain: entertainment


Can I put 16 inch rims from a chervrolet suburban on a 2014 toyota tacoma
Does the Fuel Off Road wheel 1PieceD787AssaultMatte Black Red Milled fit the 2018 Toyota Tacoma TRS Sport
looking to replace the tires and rims on my2011 trd which are p 265 70 r16 with ones off 2022 tacoma tire wheel size is p 265 65 17 in 110s
Hi- trying to find new rims for 2002 2WD Tacoma - could I use rims from 2006 2WD Tacoma?
I'm looking to replace my 7"X15" alloy OEM 1996 4X4 Toyota Tacoma Extra-cab wheels with an OEM Toyota 16" alloy or steel wheel, wondering if they'll fit and if there's any offset considerations. Thanks in advance.
Hi, Hollis,The stock 15'' wheel offset have 2 two options,"15mm" and "35mm",The that 16'' wheel offset number between +-5mm.you can try it.
Will 2020 Tacoma TRD rims fit 2010 Tacoma same size 265/17
Hi,Rodney,Yes,If both stock rim size,you can use it.
The tire info for 265/70R16 112T 7.5Jx16 ET10 is incorrect. The wheel specifications are 7 Inch wide, 16 inch Diameter, with a 25 mm offset.
Thank you, it has been corrected.
can i put 2021 tacoma rims and tires on my 2006 everything is identical except for off set number the 2021 is et #of 25 the 06 is 30 will this slight width/offset difference be a problem?
Hi,shawn mitchell,I saw the pcd for 2021and 2006 is different,Make sure both bolt pattern is same.For offset.the normal error is +-5mm.So you can use 30mm or 25mm
2001 2wd tacoma: all the charts I see for my truck say it has a bolt pattern of 5x4.5 but I've taken my wheel off and measured and it's 5x4.25, I'm confused with my why bolt pattern is different than what it's indicated.
I have a 1998 Toyota Tacoma 2 wd extended cab. Will 245/40/18 for the truck or what is the max size that will fit without rubbing while turning? . Thank you.
245/40/18. Will they FIT the truck thank you
I have a 2020 Tacoma SR 4x4 2.7l What years are compatable to my tacoma regarding wheels? I want to put steel wheels on , but I am wondering if steel wheels from a 2017 will fit?
Will 17 inch factory wheels off of a tacoma sport fit my 2013 tacoma limited crew cab
Hi, John,You can try 17'' factory wheels.


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Learn how to add adhesive vinyl to acrylic shapes using the wet method.
Adhesive Vinyl on Acrylic Shapes
Have you worked with acrylic shapes? Have you applied adhesive vinyl as carefully as you could and still had bubbles? I’m going to show you how to use the wet method so you can tell those bubbles to pop off! In this acrylic Christmas ornament tutorial, you will see just how easy it is to apply vinyl using the wet method!
My journey with adhesive vinyl and acrylic shapes
When I was introduced to acrylic shapes, I was so excited by all the things you could make! Keychains, ornaments, badge reels, bookmarks, the list goes on and on! Just add adhesive vinyl, and you can give a blank piece of acrylic a personality! I jumped in with both feet making keychains! I ordered the blanks, the vinyl, the epoxy, and everything else I would need! My craft room quickly filled up with supplies! I made mistakes, and I made a mess! Vinyl, glitter, epoxy, UV resin- it was everywhere. Then came the bubbles. If you work with adhesive vinyl, you know what I mean by bubbles. Those frustrating things get under your vinyl and make the prettiest projects a mess.
Tips and Tricks that work for me
Layering vinyl is much easier to do if you do it off of your acrylic piece. You will see in the video how I layer the different colors of vinyl on a piece of backing from the vinyl. You have more control of your pieces and less chance your vinyl will stick to something you don’t want it to stick to!
Another thing that works for me is learning which setting works best with your machine. I use a Cricut Explore Air 2, and have heard people say they use the washi setting when they cut small pieces of vinyl. I like the wax paper setting and extra “more” pressure. Remember that all machines have limitations. You can’t expect your cutting machine to cut thin tiny strips with no issues. That’s why when you pick a font to use with keychains, or anything small, you want to use a thicker font. Not only will it be easier for your machine to cut, but the vinyl will also adhere to your surface better. Remember, the vinyl has adhesive on the back, so the thinner you cut it, the less area you leave with adhesive on it to stick to your project.
Keep your cutting mat clean of debris
Make sure your mat is free of particles. Leftover pieces of cardstock, or vinyl, can affect your cuts. When the blade is cutting your vinyl, and it’s sitting on a small particle on your mat, your blade can hit the particle and throw off your cut. Using a brayer is another thing I’ve learned helps a lot with smooth cuts! After putting your vinyl on your cutting mat, use a brayer and run it over the vinyl to make sure the vinyl has all areas stuck to the mat before you cut it.
List of Supplies
- Acrylic Blank-I used the Christmas Ball Ornament from 3rd Degree Laser
- Permanent Adhesive vinyl
- Rubbing Alcohol
- Lint free cloth, a coffee filter works great too
- Squeegee -aka application tool
- Spray bottle with water and small amount of liquid dish soap
- Transfer Tape
- Weeding Tools
- Bead Reamer
- Vinyl Cutting Machine- I have a Cricut Explore Air 2
- Cutting Mat
- Christmas Ornament SVG-you can find this one in my Etsy Shop
What’s that font?
The font that I used for this design is called Block Note
Watch the video to see how I made these acrylic Christmas ornaments
Here you can see how I apply adhesive vinyl with the wet method.
In the first part of the video, you see the steps I take to layer the vinyl and create the boy reindeer. I sped up the footage in the second part of the video, but you can still see the cute girl reindeer come to life!
If you enjoy working with acrylic shapes, check out this Christmas owl tutorial and grab the free SVG too!
You can find this Free Owl SVG and tutorial here!
Find the SVG for these Christmas Ornaments in my Etsy Shop


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What to eat before a 10k
Finding a balance between energy sustaining foods and foods that are easy to digest is the key for runners. The ideal pre-run meal or snack should be composed primarily of:
- Low GI foods
- Healthy carbohydrates
- Healthy fats.
Here I explain why these foods are so important before a run, plus I look at when you should eat them to achieve the best performance possible. I also explain which foods to avoid pre-run and why this should be the case.
1. Eat - Low GI foods
The glycaemic index (GI) is a rating system for foods containing carbohydrates. It measures how quickly these foods are digested and how soon they affect blood sugar (glucose) levels after being eaten. The faster the body breaks these down, and blood glucose rises, the higher the GI rating.
According to our Nutritionist Emma Thornton, it's important for runners to eat foods containing low GI carbs, particularly in the 2-3 hours before a run, as these foods release energy slower and at a more sustained rate. She says: "This will help to preserve energy stores in the muscles and should allow fat sources to be used thus ensuring energy levels are higher for longer."
It is particularly important to avoid all high GI foods in the 20 minute window prior to exercise as there can be a physiological effect attached to the drop in blood glucose at this time. This means energy gels are one to watch as they can be packed with sugar, meaning their effects on your energy levels may not be very long-lasting.
Low GI foods:
- Dried apricots
Look at our recipe hub to find inspiration for your pre-run meal – our spiced porridge is tasty and filling!
2. Eat - healthy carbohydrates
When it comes to carbohydrates, it is important not to overload as this group of foods can leave you feeling sluggish and bloated. However, eating a small amount of carbs the morning before a big run should help to see you through. That's because carbs are able to boost stores of glycogen which serves as a source of energy.
Before a 10k, aim to have around 1/3 of your meal made up with carbs and use fish, meat and vegetables to fill up the other proportions.
Healthy carbohydrate foods:
- Whole wheat pasta
- Brown rice
- Wholegrain bread
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3. Eat - protein
A little bit of protein before a race can help you feel full for a longer period of time - as a rough guide, around ¼ of your dinner plate should be made up of protein. On top of this, protein is really important for the muscles as it is used to build and repair tissue there. It makes up tendons, for example, as well as ligaments, collagen and elastin, the latter of which is essential for repair work. This means it is important to get protein both before and after a run.
Read our blog 'How much protein do you really need?' for further information on protein.
4. Eat - healthy fats
Nutritionist Emma Thornton says that we mustn't forget about eating healthy fats before a run. These provide fuel to sustain the body through a long distance and help support the absorption of multiple nutrients too. Healthy fats also help support the health of the muscles and joints.
Emma says: "Healthy fats should make up 1/4 to 1/3 of our daily diet so these should feature during periods of training, although you might want to reduce this intake in the few hours prior to running as they are much slower to digest."
Foods containing healthy fats:
You could try our recipe for cranberry granola bars if you're after a delicious and healthy pre-run snack.
What is a good meal to eat before a race?
Now that I've looked at a few key ingredients to eat before a 10k, here are a few examples of meals from our recipe hub that incorporate these foods.
My meal plan for race day
I have done a few 10k races now and, with each one, I am gradually learning more about what to eat before and after the race. I hope these tips help you out if you are preparing for a 10k event too.
I start the day with some porridge mixed with banana and peanut butter as I know this is a meal that will fill me up and release energy slowly. I drink a big glass of water with this so that I'm hydrated for the race.
A blueberry smoothie is quite good around this time as I don't want anything that will make me feel too full. I also like to have a homemade cereal bar to hand, such as our muesli & peanut butter bars, just in case I feel peckish en route to the race.
After running I will usually have my main meal of the day because, after burning lots of energy, it needs to be replaced! I really like fish so will cook salmon, brown rice, chickpeas and beans all mixed together in a sauce - my favourite is teriyaki! I find the beans make the meal a bit more filling which is what I need at this time. Don't forget to drink plenty of water after the race too, as this will replace lost fluids.
If I feel hungry mid-afternoon, which is expected given the amount of calories and energy used up during the course of a 10k, I usually like to have something sweet as a little treat for my hard work. Banana bread is one of my favourite cakes and, with a cup of herbal tea, it's the perfect way to relax post-run. It doesn't have to be too unhealthy either – take a look at our recipe for healthy banana bread to see what I mean!
As lunch becomes my main meal on race days, for dinner I'll opt for something light such as pasta in a tomato or pesto sauce. I like to add lots of veg in there too such as spinach, peppers, peas and courgette – yum!
Foods to avoid before a run
As well as choosing certain foods to eat before a run, there are actually a few things that should be avoided as well. This should maximise performance and aid recovery in the days after a run! Read on to find out what you should not be eating.
1. Avoid - Fibre
Fibre is an essential part of a healthy diet and, when consumed regularly, is even associated with a lower risk of heart disease, strokes and type 2 diabetes.
That being said, we may want to avoid a heavy intake of fibre immediately before a run as it can sometimes be a little hard for the stomach to digest.
High fibre foods:
2. Avoid - High fat foods
Foods high in fat are also ones to avoid before a big run as these can only be digested slowly. This can make your stomach feel weighed down and may leave you feeling tired and low in energy.
High fat foods:
Try some of our healthy snacks as an alternative to chocolate and cake. Our peanut butter bliss balls are the perfect option!
3. Avoid - Caffeine
Caffeine is known to give you an energy boost so it can be tempting to have a coffee before a run. This is not a good idea, however, as caffeine can cause stomach upset and diarrhoea - not something you want to have to deal with while you are out on a run, especially if there are no restrooms nearby!
Emma also says: "Don't forget to watch out for energy products like gels, drinks and bars that are cleverly marketed at runners but may also be loaded with caffeine. The energy hit these kinds of products provide may also be relatively short-lived."
Sources of caffeine:
- Tea (including green tea)
- Energy drinks
4. Avoid - Sugar
Although sugar will initially provide a bit of an energy boost (or a sugar rush!), this isn't long-lasting and the inevitable crash in energy levels will soon follow. This means it is best to avoid sugary foods in the lead up to a run.
We know that sugars are abundant in the likes of cake and sweets, but don't forget they can be hidden in other, more surprising, sources too.
Unexpected sources of sugar:
- Fruit juice
- Canned soup
How long before a race should you eat?
A big meal can often make us feel tired and weighed down which is not what we want right before a run. To prevent this, there are some general guidelines you can follow to ensure your food is properly digested before putting on your running shoes:
- 150-200 calories should be consumed every hour before a run
- If you consume a large meal, wait 2-4 hours before running
- If you consume a light meal, wait 2 hours before running
- If you consume a snack, wait 30 minutes to an hour before you then decide to run.
These are general guidelines. Not everyone digests food at the same rate, so it's a matter of trial and error to find out how long it's best for you to wait before you start running.
What to eat and drink after a 10k race
After passing the finish line of your 10k race (and stretching out tired muscles!), one of the first things you'll want to do is eat! So, what should you opt for at this time?
Try beetroot juice – Studies have shown that beetroot could aid muscle recovery after exercise so this is definitely one ingredient to include in your post-run meal.1 Alternatively, why not try some of Biotta's Beetroot Juice mixed into your favourite smoothie?
Opt for wholegrains – these replace glycogen (a form of energy) that is lost through exercise. This energy is released very slowly which can help avoid a crash later on. Brown rice, brown pasta and brown bread are all examples of wholegrain ingredients.
Fruit and vegetables – fruit and veg can have a high water content, particularly if it's the likes of melon, courgette and oranges. This means it can help replace lost fluids after exercise. Fruit and veg also contain plenty of vitamins and minerals that your body may need to top up on after the run.
Nut butters – these are loaded with protein, fibre and minerals so are a healthy and tasty way to increase energy levels and replace any nutrients lost through your 10k run.
Stay hydrated – Make sure to drink water before and during a run to help replace fluids lost through sweat. Getting into the habit of drinking around 2 litres of water a day may also make it easier to stay hydrated come race day.
Try Balance Mineral Drink – This contains nutrients and electrolytes, including magnesium and potassium, and can help to ease the fatigue and aching muscles you may experience after a race.
What to eat before training
If you go for a short run first thing in the morning, it is not usually necessary to have breakfast beforehand as your glycogen stores should be enough to fuel your workout.
If you do skip breakfast before your morning run, though, make sure you leave enough time afterwards to have something to eat. It's important that you eat within 30 minutes of finishing your run to allow your body to replenish glycogen stores and rebuild muscles.
Be prepared to have a bigger appetite as you up your training regime and know that this is ok! Get used to listening to your body and increase your intake of healthy, substantial foods, as required.
Good foods for training:
- A banana
- A granola bar
- Handful of cereal
Smoothies make another great snack before a run. Take a look at our recipe hub for a whole range of smoothie flavours!
What to eat before a 5k
For runs which last less than 1 hour, or up to a 5 mile distance at an easy pace, runners often find that they have enough stored energy to undertake this type of run on an empty stomach - but how can you guarantee your stored energy won't fail you?
The best thing to do is to have a light snack, 30 minutes before your run, to keep you energised throughout. Try to aim for about 15 grams of carbohydrates and low fibre content in this pre-run snack.
Foods to eat before a short run:
What should you eat the day before a race?
Carbohydrates are ideal the night before a run as this can help prep glycogen stores. Foods including rice, bread, potatoes and corn are all rich in carbohydrates. That being said, we don't need to do any major carb-loading for shorter distances such as a 10k, so don't get carried away! Instead, aim to have around 1/3 of your plate covered with carbs, with the other two thirds a combination of fruit, vegetables, fish or meat.
Emma says: "Eating a better variety of foods pre and post-run will ensure you get a wider range of nutrients to help support better performance and recovery. Also, it's important that you don't change up your diet just before an important run or race and, instead, get used to trying out what different foods work best for you during your training period."
The night before a big race it is also important to drink plenty of water, avoid alcohol (how can you run with a hangover?) and stay clear of coffee. This is likely to keep you awake at night, meaning you won't get enough rest to see you through the run.
With all these tips you should be well prepared for your next 10k so, all that remains to be said is good luck and enjoy the day!
Originally published 20 May 2015 (updated on 22 Auagust 2019)


Stream “Grand” from Currensy.
Curren$y hasn’t slowed down even once in his career, dropping off new material practically on the weekly. Today he comes through with a hefty new single to kick off the holiday season right.
The Jet Life CEO clings to his OG sound, complete with a boom bap production and stellar bars. Spitta takes a turn for the mainstream as he nonchalantly spits extremities.
His undeniable flow and overall appeal is a slight taste of what’s to come from the rapper as he prepares to drop Pilot Talk 4 at the beginning of next year. As we await, take a listen to his newest single above.


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‘There’s still a long way to go’ - Panel discusses mental health in the workplace
- Credit: Archant
Those at the forefront of championing good mental health in workplaces across Norfolk have said there is still a long way to go when in it comes to workplace wellbeing.
Kieran Miles of Duco, James Groves, of Indigo Swan, chef Charlie Hodson and Shannon Turnbull, a Thriving Workplaces Health Facilitator, took part in an open discussion on wellbeing in the workplace as part of an all day event focussing on mental health.
Called Open Up at Open, the free to attend event, saw more than 500 people attend a day of talks, workshops and more covering everything from where to seek mental health advice to standards of care and real-life stories.
Mr Miles said he thought change started with an understanding that workplaces and work had changed, he said: "I think we all live in a 24-hour culture, we take work home and home to work, we check emails, social media is 24-hours and flexible working, the landscape has essentially changed and we still have a stigma which is attached to a working day of nine to five.
"I think there's a seismic change that needs to happen and through programs like this and conversations like this today which hopefully should change that because the workplace environment has changed and we shouldn't forget that."
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Ms Turnbull said people needed to remember mental health was, just like physical health, something everybody has.
She said: "We all have mental health and it's the negative connotations of just mental health that people seem to pick up on, we could have no physical health without mental health and it's visa versa and it doesn't mean that you can't help somebody or learn to support someone and it is exhausting and have to look after your own self care as well. It's about educating people and everyone being on the same level playing field.
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"I think we've come so, so far in being able to talk about mental health, we've come such a long way but there's still a long way to go."
James Groves added: "Mental health is vast, there's so many different things that can affect people's mental health.
"For me as a leader is about having those conversations as early as possible and being observant, watch everybody when they walk in the door everyday, seem how they seem, ask if they're okay."