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Run Your Next Marathon under 3 hrs 30 minutes

I recently was asked how I would train someone to run a sub 3 hr 30 min marathon. That is 8 minute per mile pace for 26.2 miles.

No problem. I like to keep it simple when it comes to developing training programs. No complex formulas, just hard work. Ask everybody from a particular race that breaks 3 hr 30 min, and you will likely get countless different training methods that enabled them to run that time. Pop your survey at about mile 19 or 20, and I guarantee most will tell you they wish they had done a few more long runs, and they are probably right.

First of all, you need enough speed/endurance to run at least 22 minutes for a 5K. If you cannot do that, I would say a sub 3 hr 30 min marathon might be tough. If you are already that fast, then you need to focus on 3 key components when preparing for a big race.

Total weekly miles: The number of miles you have run in the previous 12 weeks correlates well with your ability to maintain pace the last 10 miles of a marathon. The questions are, how many miles should you do and what is too much? Without conducting the survey, my guess is a peak of 40 miles per week will be necessary to break 3 hr 30 minutes. You can go more, but here is where you need to develop a feel for balancing training and recovery so you can avoid burnout or injury.

Long run: The second component you need for a successful marathon is the long run. No way around this one either, but again the question is raised, how long is too long? You will want to build up your long run gradually. Once you can do a 10 miler I would just add 1 or 2 miles per week until you reach 17 or 18 miles. Do not worry if you have to cut some of these runs a little short because your legs cannot handle it. If you average 9 minutes per mile, that is going to take you in the neighborhood of 2 hr 40 something minutes. Long enough.

How many of these do you need? The more long runs you do beyond 2 hours the better, but my recommendation is try for at least 4 in the 17-18 mile range, completing the last one 4 weeks before your race.

Pace training: You should run miles at 8 min per mile pace or faster, but how many? Set aside one day per week to work on your race pace, using either an interval program or sustained tempo runs. If you choose intervals, then I use the old Yasso 800s, starting with 6 and moving up to 8, with maybe 1 peak workout at 10 if you can handle it. According to theory, these would be done in 3 min 30 sec or under, with at least 3 minutes to recover. If you choose sustained tempo runs, then I would begin with 3-4 miles and work that up to 7-8 miles at 8 min per mile pace or faster.

You might like to race 5Ks, which are usually held on Saturdays. If that is the case, just cut your Friday run in half. You should still be able to run long on Sunday without too much trouble.

Other issues you must consider are preparing for hills and hot weather, but for now lay out the basic plan to see what it looks like.

Sunday is your long run, adding 1-2 miles each week. Four weeks before your marathon, do a 13-15 mile time trial.

Monday is a rest day, or light cross training.

Tuesday is an easy 5 mile run.

Wednesday is 800 repeats, starting with 6 increasing to 8 by week 4 or 5.

Thursday is another easy 5 miles.

Friday is an 8 mile run.

Saturday is off or light cross training.

You end up with approximately 40 miles per week, 4 quality long runs, and a good solid base of tempo work. As you can see, the 2 days off provide a great opportunity to add some easy miles if you feel the need, or even better cross train. Let the taper begin!

Most taper programs are designed over 3 or 4 weeks. Here is my suggestion.

4 weeks to go: Schedule a time trial 4 weeks before your race. If a half marathon just happens to be on the calendar, perfect. Otherwise take it easy for a couple of days then see how well you can handle your goal pace for 13-15 miles. Wear the gear you plan to use on race day, eat and drink the same way. Lay out an accurate route that simulates the hills that you will encounter on race day, and you can even start at the same time of day as your race. Do not worry if your pace is a littl slow- often the extra rest you get the week before your big day makes all the difference.

You should feel some soreness for a day or 2 following this effort, which is exactly what you want. Take a couple days off and slowly ease back into running. I tend to believe that my legs always come back stronger a month after a hard effort like this.

3 weeks to go: Your long run is now down to 90 minutes. Everything else stays the same.

2 weeks to go: Same long run, but during the week there will be a difference. On Wed and Fri, run a 1 mile warm up then 4 or 5 mile temp run at your 8 min per mile or faster if you can. You will want to feel comfortable running the pace you need to hold on race day.

1 week to go: Your last long run is 60 minutes, then two more mid-week 4-5 mile tempo runs ought to do it, preferably Tuesday and Thursday if your marathon is Sunday. Anything else is just easy.

Day Before: Just relax, eat and drink!

The time to work hills into this schedule would be Friday or actually in the middle of your long run. To prepare for heat, you might want to wear an extra layer or run later in the day starting 3 weeks before your race.

Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him at http://www.daveelger.com. He also supports the Okinawa Running Club

Burn Body Fat And Lose Weight 24 Hrs A Day - Lose Fat Even When Sleeping

Burn body fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.

So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.

* Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.

* Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.

Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.

* Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.

The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

* Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.

* Take slow release protein supplement before bed such as casein protein. This is to feed your body throughout the night and help your muscles to recover from the day's activities and at the same because casein protein is slow to digest so will not turn to fat easily and thus your body will continue burning calories even when you are asleep.

So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let's start to lose weight by burning body fat round the clock now.

Chris Chew is a personal trainer of fashion models, pageant winners, actors and other celebs. See his sites for more free fitness tips. Lose fat fast. Build muscle fast. Personal trainers and certification

HR Systems

The human resource system is a core enterprise application for managing administrative and strategic processes related to an organization's most critical asset, its people. Effective and prompt management of the 'human capital' is a complex, but imperative activity to all human resource professionals. The functions of HR consists of tracking multitudinous data on each employee, which includes personal history, personal data, skills, capabilities, work experience, remuneration records, etc. To reduce the workload of HR professionals, organizations automated many of these processes by introducing Human Resource Management Systems.

The client-server HR management systems are mainly developed around four principal areas of HR functionalities: payroll, time and labor management, administration, and HR management. Popular electronic HR management solution includes SAP, Oracle, Lawson, PeopleSoft, and Microsoft. A wide range of companies provide software solutions to various HR functions such as attendance software packages, payroll processing, etc. HR management system products typically comprise of a series of modules that can be integrated to act as a single system covering a wide range of HR functions.

The introduction of HR management system not only reduces administrative burden of HR departments, but also provides easier access to HR data, greater reporting functionality, more consistent and accurate data, higher internal profile, and efficient and standardized processes. These HR systems enable increasingly sophisticated functionality giving companies the opportunity to automate routine transactions to line managers and to employees themselves. It also lays the foundation for e-HR strategy, which would include e-learning and e-recruitment processes.

The process of choosing and implementing a new HR management system can be a major project both in terms of money and time. The HR management should take the lead from the outset to ensure that the system matches the core needs of the HR department. The level of functionality of the HR management system should be determined by the naturalistic requirements of a particular organization. Because of the high capital necessary to install this application software, human resource management systems are limited to medium and large organizations. In large organizations, the HR executives mostly rely on the internal software professionals to develop and maintain the HR management systems.

HR provides detailed information on HR, HR Software, HR Outsourcing, HR Jobs and more. HR is affiliated with Recruiting Software.

Protection Through The Home Security Alarm System

In this increasingly chaotic world, the protection of your home from burglary and invasion seems to be of mounting concern among homeowners. To keep pace with this hyper-vigilance, home security measures are becoming more and more comprehensive; we?ve now moved on to wireless systems that allow us to streamline our security effortlessly. But nothing has maintained its popularity in the protection of our homes like the home security alarm system.

Installing a home security alarm system begins with the design of the appropriate plan for your particular situation. Most often, the implementation of such an alarm system is in response to the perceived threat of home invasion. But there are also other needs that are met through the home security alarm system such as the detection of smoke, fire, and carbon monoxide. Today?s systems are able to streamline the protection of doors and windows and fire/smoke/carbon monoxide detection. But that?s not all.

Today?s home security system can also implement a motion detector component that can keep tabs on the interior and exterior of your home. Security lights can also be included in this set-up so that you can coordinate the efforts of interior and exterior lighting throughout your property.

Begin your design of your personalized home security alarm system by doing your research. There are home security companies that will install your system for you. Or you can try installing your home security alarm system yourself. Either way it?s best to know what you?re in for ahead of time. Take a personal assessment of your home to decide what areas are of paramount concern and how you would like to protect them.

The Internet can be a wonderful resource for researching the most up-to-date security measures available on the market today. You can also learn what you should expect to pay for your home security alarm system based on market prices.

Your home security alarm system can bring you more than just safety in your home; it can bring you peace of mind. And that, more than anything, is priceless.

For easy to understand, in depth information about home security visit our ezGuide 2 Home security.

Is America Being Overthrown By Our Own Political System?

In our system of government the laws of checks and balances over the executive branch (Presidency), legislative (Congress) and judicial system (Supreme Court) maintains the balance of power between these three separate but equal branches of government. But what can happen when one political party, is majority in all three branches? That is, a republican president, a republican house, a republican senate and a Supreme Court composed of republican appointed judges? I am not talking about what is “supposed to happen” rather, what “really happens”, you know, behind closed doors? I don’t have an answer but I have a few observations of what concentrated power in the hands of the few might look like.

1. Massive tax breaks and financial advantage to the rich and filthy rich individual and corporate campaign contributors, including corporate lobbyists.

2. Deregulation of industries, which benefit corporate powers that may be benefiting from unfair trade agreements, outsourcing of jobs, illegal immigration and price gouging of Americans (like oil companies).

3. Implementation of fund-raising systems designed to raise large amounts of capital quickly to support the cost of advertising to bash and smash political opponents and defeat them at the polls.

4. Developing highly effective communication systems and a “mantra” that effectively brainwashes Americans into voting favorably because of induced fear or "terror" of imminent repercussions.

5. Establish political platforms (democrats v. republicans) with ideologies that disenfranchises the majority of Americans from voting because of their inability to adopt either side of the political philosophy (e.g. abortion, gay rights, taxes, stem cell research, immigration, war, terror, religion, etc.)

6. Make it extremely difficult for any other political party to come to power besides the two already in place.

7. Implementation of electronic voting systems that can be manipulated to determine favorable outcomes for the party in power without any audit trail so common people could not simply or accurately count those votes.

8. Convince people their vote doesn’t really matter so a growing majority will stay home and not become involved in politics.

9. Override the popular vote with the Electoral College or Supreme Court ruling to further reinforce the fact that people’s votes don’t really matter.

10. Erode the middle class and create more poor people, keep the already poor poorer and help the rich get wealthier. Fool the poor people working for low wages into a false sense of wealth by ownership of cheap consumer electronics and goods, keeping true wealth in the hands of the elite who can continue to exploit the poor. Break the backs of labor unions.

11. Control the electronic media and it’s reporters by controlling FCC licensing to create state-generated radio and TV propaganda that appears as “news” when in reality, it is predetermined “press releases” by those in power.

It doesn’t take much imagination to consider how many of these elements are in place today and how little we can do about it individually and personally. However, there is one small thing you can do that will help fragment this control of power and it is this:

If you vote for a republican president, vote democratic across the board for your state representation. Likewise, if you vote for a democratic president, vote republican for your state representation. Why? By doing so you will limit the powers. A president’s power is limited in large part by congress and the senate. We should never have a situation where all branches of government are packed so tightly by one political party as our current situation with the republicans who control the house, the senate, the presidency and appear to be the majority on the Supreme Court.

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Breakthrough AdSense System

Ambatch Impression Credit System: The Impression Credit System was introduced by Ambatch.com in 2006. This is the first and largest credit program for all Ambatch.com members world-wide. If you sign up as our member, you can start earn profits from this program.

How the Impression Credit System Works?

1. Register & get your Ambatch.com personal account; 2. Contribute some content under your account; 3. Invite friends & visitors to view your post; 4. When your post gets 10 views; 5. You can get 5 credits*. What is Credit?

Credit is the impression of your Adsense ads. That is, credit indicates how many times the Adsense ads will be shown in Ambatch.com under your personal Adsense account. So, once a visitor clicks the ads (which are under your Adsense account), that Adsense revenue automatically goes to you! Ambatch Referral System

Ambatch Referral System is another way for our members to get bonus credits by referring friends to sign up & post content here. This is an entirely new system introduced by Ambatch.com in 2006!

Case 1

1. Alex registered & contributed some content; 2. He invites Bobby to visit his post; 3. Bobby signs up as Ambatch.com member under Alex??s profile; 4. And, Bobby posts own content in Ambatch.com; 5. When Bobby??s post gets 10 views; 6. Bobby can get 5 credits*; and, Alex can get 2 credits*.

Note: 1. All visitors who sign up as Ambatch member from your profile page or video webpage will become your referrals. 2. Your Google Adsense ads will be randomly post either in your video webpage or profile page. 3. If you invite more friends sign up as members & post videos, you??ll get more credits & show more Google Adsense ads!

Click 'Sign Up' to register your personal Ambatch.com account & earn your profits!

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Disaster recovery services through a Hosted PBX System

A virtual or hosted PBX system is usually projected as a cost effective solution to the ever expanding communication needs of a company. This system provides all the facilities that one can find in a conventional system, at a far lower cost. Apart from the cost effectiveness and rich features, a hosted PBX system can be utilized for disaster recovery services.

During natural disasters, a company that has implemented a premise based PBX system can suffer dire consequences owing to the destruction. Recovery is only possible if the telephone connections are restored. In such a case a hosted PBX service comes in handy. A hosted PBX system utilizes both the public telephone network and the Internet for delivering its service. Hence, any disruption in the telephone network does not have any severe effect in the working of the PBX system. The calls being managed by the service provider can be diverted via the Internet. Since all the telephone numbers and extensions are managed by the service provider, the clients can avail of their services irrespective of their geographic location. A company which has been affected by a natural disaster can therefore recover quickly by establishing its communication point at the nearest site where any telephone system or Internet connection is available.

Apart from being able to recover quickly, another benefit of a hosted system is the facility of maintaining the same old numbers. In a hosted PBX system, the extension numbers are provided and maintained by the service provider. Hence, a company that restores its communication hub through a new point of contact can get the same old numbers. This consistency in maintaining numbers helps a company in giving better service to its customers. The company need not announce a new customer care number in case a communication hub is established.

This article has been published by AccessDirect, a leading service provider of Unified Messaging System , Voicemail, and virtual or hosted PBX phone systems. For more information visit www.messagingservice.com.

AccessDirect, providers of Unified Messaging, Auto Attendant, Voice Mail, Fax Mail,and virtual/hosted PBX phone systems with local and toll free numbers.

A Look at DVD Shrink Wrap Systems

Shrink wrap machines use plastics to protect items from moisture and dirt during storage or transport. The plastic film is wrapped around the item and then the film is heated. It shrinks and conforms to the shape of the item, forming a barrier between the product and outside hazards.

Shrink wrap systems may be small and manually operated for the home business, or large-scale automated machines used by shipping companies. Automatic machines can process more items and hour than their smaller counterparts.

DVDs can be easily shrink wrapped for a professional look that protects the DVD from the environment.  Machines designed to shrink wrap DVDs work more efficiently than generic hand-held shrink wrapping systems. Some machines shrink wrap only DVDs; others can shrink wrap both DVDs and CDs. Machines specifically designed for DVDs are typically cheaper than dual systems, and can be purchased for under $5,000.

To shrink wrap a DVD with a shrink wrap machine, place a precut plastic cover on the machine's platform, and then place the DVD on top of the plastic. Close the machine's cover to heat seal the DVD. The sealing temperature is electronically controlled by the machine. These semi-automatic machines can shrink wrap about 200 DVDs an hour. Automated machines work twice as fast, shrink wrapping about 400 DVDs an hour.

More expensive, fully automatic machines can shrink wrap about 55 CDs or DVDs a minute, or about 3000 an hour. These machines cost about $16,000, but can also handle films other than plastic. Paper or cardboard could also be used, for example. Automated high throughput machines are portable and can sit on tables, taking up less space than floor-bound machines, but the table-top machines can shrink wrap DVDs and a comparable rate.

Several online stores sell all kinds of DVD shrink wrap systems at wholesale prices. These Web sites sell both the machines and the films need to shrink wrap DVDs.  There you will find everything you need to package DVDS with a professional look.

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Leading financial products specialists meet all their HR needs with ASR's flexible HR & Payroll software solution

KBC Financial Products (KBCFP) is a market leading specialist in equity, credit and fund-linked derivatives with a strategic focus on technology. KBCFP distinguishes itself with its unique specialist approach to these markets, by an absolute focus on serving its customers' interests, and the clever application of technology and financial expertise to further its clients' investment and financing strategies.

KBCFP serves the world's institutional and hedge fund investment community with KBC group controlling assets of over EUR 315 billion. With over 570 employees and offices in London, New York, Tokyo, and Hong Kong KBCFP team is supported by the 4 strong HR team in the heart of the financial district of London, 4 in New York, 1 in Hong Kong and 2 in Tokyo.

HR Manager, Caroline Andrew was the prime mover behind the introduction of an innovative HR solution "For a company where 20% of staff are IT Professionals it was important for KBCFP to identify a supplier that could meet our high expectations and provide us with a solution that was rich in functionality, extremely flexible, had comprehensive reporting and was able to meet our international requirements too. Furthermore, KBCFP needed a system that could evolve with the business."

As with a lot of city financial institutions, security is an area of paramount importance to KBCFP's business, particularly, with their extensive compensation and benefits packages KBCFP provide to its employees. Likewise, data integrity is a must for KBCFP.

Caroline explained: "Our research of the HR software marketplace indicated to us that there are an awful lot of suppliers out there, however after a series of demonstrations it became clear there were really only a few suppliers that would be able to help us meet the challenges that we faced as a business."

Caroline adds: "It became even clearer, after speaking with suppliers customers, that only one supplier could actually deliver what they said they could do and that was ASR."

Caroline continues: "ASR's customer gave them a glowing reference. As well as offering us an innovative HR solution, in the end, their customer reference made it an easy decision for us and we are still, to this day extremely pleased with the decision we made. In fact we have now been using ASR's HR software system for several years now and if I could sum up what ASR has provided us with and it is quite simple really - value for money. HR Professional wasn't expensive and considering what you get for your money it would be difficult to find another vendor who could provide the consistent quality of service that we find with ASR."

KBCFP purchased ASR's HR Professional offering which included modules in Personnel and Recruitment. KBCFP have since gone on to purchase ASR's e-HR self-service module too.

ASR's HR software has it's own in-built reporting tool, which is extremely easy to use, and has the ability to produce powerful analyses. Caroline's assistant, Sharon Harvey confirmed: "Using a global HR software solution in my last job for a world renowned financial institution I found report writing difficult and cumbersome. ASR's report writing tool has really been developed with the end user in mind without compromising on functionality. The ease which you can extract business data out of system is great - it really is just two clicks and you are done!"

Contact ASR:
Caroline Andrew
Telephone: 01582 714 800
email: onlinepr@asr.co.uk

Michael is a keen writer living in Edinburgh. Michael's Website: Belfast Airport Taxis