2/7/2024 0 Comments Spring running challengeLet’s kick things off with one of the best techniques I know for establishing a consistent habit, building a solid mileage base, and quickly setting the tone for an inspirational year: the run streak. Each is a tiny piece that when put together, form the massive goal of making you a stronger runner.Īlright, enough chatter, let’s get to the good stuff: Challenge 1: 30-Day Run Streak Some of these challenges are inspirational in their own right others will seem more like work toward something bigger. You don’t have to start in January, but what a great time to do it!.But let me be clear, they should be difficult. If there’s no way you can complete the challenge, adjust it in your favor. If the challenge feels too easy, make it harder. If you’d like to slow it down, feel free, but I encourage you to push yourself to stick within the schedule. For the most part, each challenge can be completed within a one month period.Each challenge builds on the last, so start with the first.Your route to becoming a well-balanced, stronger runner? 12 months, 12 challenges, 12 unique ways of pushing yourself.īelow I’ve outlined the monthly challenges, which, all put together, can make this your best year of running yet. A well-balanced runner builds on their foundation through well-balanced training, and regularly challenges herself through variety. Speed requires one skill set, endurance another. But if you’ve been training for very long, you know there’s a lot more to running well than simply lacing up. On the surface, it looks simple … we’ve run since we were children, and even as adults it requires little more than a pair of shoes (if that). So, ready to find out what this is all about? 12 Months, 12 Challenges And - hopefully - you’re going to challenge yourself in new ways each month. You have to do the work, log the miles, and push new boundaries.īut if you want to truly make this year the year you really step things up, then stick with me. If you want quick-fix guarantees or magic pills, you’ve come to the wrong place. And that’s exactly how I want you to focus your next 12 months. The smaller, daily challenges that craft a strong foundation for improvement and growth.īut that’s where the real progress takes place. ![]() Instead it’s that we runners get so caught up in a grand big picture goal, that we lose sight of the fundamentals. It isn’t lack of discipline or motivation - they wouldn’t bother contacting me if they didn’t have at least some motivation. What I’ve discovered is that for the most part, all their frustrations stem from the same problem. They’re frustrated from lack of progress and the constant battle against injuries, even after months (or years!) of hard training. Over the course of the next 12 months, you can get stronger and faster, build a massive endurance base, and become a smarter, more well-rounded runner.Īs a coach, I’m regularly approached by discouraged runners. Well I’m not a scammer…īut it’s true: this time next year, you could in fact be a completely different runner. You’d either assume I’m some sort evil internet scammer, or want me as your best friend. What if I told you that by this time next year, you could be a completely different runner? 10km road race starts at 11am, with an out and back route along quiet country lanes.įor further information or to enter please visit the official event webpage.This post is written by Doug Hay, from Rock Creek Runner and NMA Radio.1.5km fun run starts at 10.30am, looping around traffic free sports fields.5km road race starts at 10am, with an out and back route along quiet country lanes.We will also have a number of category prizes up for grabs. This course is capable of producing your personal best, as it is fast and flat. Runners taking part in the 10km and 5km will receive a bespoke event medal and 1.5km fun run entrants will receive a finishers medal. ![]() The accurately measured 10km & 5km road races are suitable for runners aged 15 and over, along with a 1.5km supporting fun run which is available for under 17 year olds. ![]() The Clock Change Challenge, organised by the Calne Community Campus, is now in it's 15th year and is a popular event in the race calendar for many Wiltshire runners. We're excited to announce that the latest Clock Change Challenge event will be held on Sunday 26 March!
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2/7/2024 0 Comments Profit quick connectQuick Connect also includes 3/4-inch (19-mm) and 7/8-inch (22-mm) sizes, but only for union and 90° elbow styles. Quick Connect comes in five fitting types–union, 90° elbow, reducer, 90°elbow reducer and socket–and the four most common lineset diameters of 1/4-inch (6-mm), 3/8-inch (9-mm), 1/2-inch (12-mm), and 5/8-inch (16-mm). ![]() No special tools are required except for a reusable, inexpensive support kit that’s sold-separately and consists of a universal five-diameter pipe depth marking tool and five sizes of horseshoe-shaped release clips that disengage a connection within seconds. Each Quick Connect fitting port consists of a patented factory-assembled tight-fitting double O-ring, protector, grip ring and an endcap–none which the installer needs to address. It’s the HVAC/R industry’s only refrigerant fitting system not requiring flaring, brazing or expensive crimping connection tools.Īfter cutting, deburring and marking for proper depth, the refrigerant line installation requires less than five seconds to push into the fitting until the depth marking appears in the sight glass. ![]() Quick Connect is the new generation of refrigeration pipefitting designed for ductless mini-split and ducted unitary single-family residential air conditioning systems. RectorSeal ®, Houston, a leading manufacturer of quality HVAC/R equipment, has added the Quick Connect push-fit, flame-free, refrigerant line brass fitting system to its PRO-Fit ™ tools and accessories product line for the North America and Australia markets. Refrigerant lines are push fit into Quick Connect fittings within seconds without brazing, flaring or expensive crimping connection tools 2/7/2024 0 Comments Colol birdcage photosIt will amaze your friends and give them a cozy feeling. Simply put smaller bread loaves in an old refurbished birdcage and place it on the table to make it look cool, vintage and interesting. Here is an interesting idea of how to replace an old boring brad holder with this cool birdcage holder for your next picnic party. Paint it in the color you want, put a cool cushion inside and start enjoying it. Install it on an old chair to make kind of an armchair. Cut the bottom of the cage and one part of the side. It can be found in antique stores or from people that used to keep large birds as pets. Birdcage Chair Photo: įor this idea, you will need a large birdcage. They will thank you especially in extreme summer heat or cold winter days. Simply hang the cage outside on your terrace or in the garden, open the small door, place a bowl of food and water inside, and invite the birds to have a feast. Turn their old home into a wonderful bird feeder for the birds out in the wild. If your birds are long gone, don’t waste your love for birds. It will beautify your room and make it pop your vintage style. Paint the cage white or cream, turn it upside down, and mount it on the ceiling to cover the lamp and hang down as a large chandelier. This cage is perfect to cover an existing overhead lamp or an old lamp without a lampshade. It is practical and fun to have, yet vintage to suit your style.ġ0. It will make your vintage style room pop even more. Place the clock on the bottom of the cage and hang the cage on the ceiling. Simply turn an old birdcage into a hanging clock. If you have a room with a high ceiling or a vintage living room, this is the perfect clock for you. Make sure you have a punch tap to pour out the punch into a cool glass. Take out the little door and the bottom of the cage, place the punch bowl on an elevated base, and put the cage over it. Here is an idea of how to turn your favorite birdcage into a cool punch holder for your party. Place it in the corner or next to other greenery to make it pop. Or fill it with dirt and plant the greens directly in the cage to get a real hanging garden. Painted in the color of your choice, open the small door and put small flower pots inside with your favorite greens. This old birdcage can be easily turned into a hanging garden planter. Place it in the corner to get a beautiful romantic light. Repaint the birdcage in the stain of your choice, make it black, gold, or silver to suit your style and fill it with led-lamp string to turn it into a lamp. Use an old birdcage to make a cool corner lamp. Let your friends and family admire your inventiveness and inspire themselves in recycling. Paint the cage to renew it, and place the plates inside, and hang the cups on the upper rim. This is a good idea to turn your old birdcage into a porcelain holder. If you are a gothic type, this lamp can certainly take central place in your living room and make it pop. Paired with vintage furniture, it will turn your backyard in a cozy place to be in. It is durable and cool, yet vintage at the same time. This old cage was turned into a hanging lamp to decorate the porch or the patio. The birds outside will love it, the bees will use it to the max, and you will enjoy its beauty and charm.Ĥ. Consider using the vertical space and create this wonderful birdcage planter to hang it to a corner of the terrace and make it cozier. This wonderful idea is perfect for flower lovers who do not have a lot of space to plant everything. The guests will be amazed by the romantic feeling they get and feel cozier on your big day. It will discreetly lighten the space and give you a cozy feeling. ![]() ![]() Use this cool shaped birdcage to create this wonderful centerpiece for a romantic dinner or a romantic wedding. It will lighten up your hallway, and complete the look of your home in the way you never imagined it could. It is vintage and cool, and practical at the same time. Cut the cage in half and put the mirror on the cut side creating a beautiful image-like mirror. Use an old birdcage to create a mirror for the wall in your hallway. ![]() Updated #FAA statement on the #helicopter crash in #NYC. The Federal Aviation Administration said in a statement "air traffic controllers did not handle" the helicopter's flight, but a spokesperson for the agency declined to say whether the aircraft was observing prevailing flight restrictions. To enter that vicinity, de Blasio said, the pilot would have needed approval from the air traffic control tower at LaGuardia Airport across the East River in Queens, "and we need to find out if that happened." ![]() He said it was not clear why the helicopter was flying, referring to the poor weather and visibility. It was raining heavily at the time of the crash.Ī key mystery in the crash is why the Agusta A109E was flying at all in a rainstorm in tightly controlled airspace above midtown Manhattan. from the 34th Street Heliport, located on the East River, and crashed 11 minutes later. New York City Police Commissioner James O'Neill said preliminary information indicated the chopper was privately owned and had taken off at 1:32 p.m. So as soon as you hear an aircraft hit a building, I think my mind goes where every New Yorker's mind goes," Cuomo said. And I remember that morning all too well. "If you're a New Yorker, you have a level of PTSD, right, from 9/11. 11 attacks, though officials said there were no indications it was related to terrorism. The crash, close to both Rockefeller Center and Times Square, sent rescue vehicles swarming to the building and immediately evoked memories of the Sept. This photo released by the New York City Fire Department shows damage caused by the helicopter crash on the roof of the AXA Equitable building. 2/6/2024 0 Comments Find folio numberUpdate on the proceedings of the meeting of Unsecured Creditors of the Company and Scrutinizer’s Report on e-voting (remote e-voting and e-voting at the Meeting) Update on the proceedings of the meeting of Equity Shareholders of the Company and Scrutinizer’s Report on e-voting (remote e-voting and e-voting at the Meeting) notice of hearing of Company Scheme Petitionĭisclosure of Voting Result (remote e-voting and e-voting at the Meeting) in respect of meeting of Equity Shareholders of the Company held on March 9, 2022 Newspaper Clippings – Advertisement w.r.t. 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This tendency is not only totally unacceptable, but also to a degree frightening). According to independent assessment, about 98% of the media sector is held by three conglomerates. Washington Latest Results Pick 3 Saturday, J3 1 3. Since the trend of consolidation is and has historically been upward, fewer and fewer individuals or organizations control increasing shares of the mass media in our country. Quick and accurate Washington lottery results, including Powerball, Mega Millions, and Wash Lottery in-state games. Media ownership in Australia is one of the most concentrated in the world ( Learn more). We don't put up a paywall – we believe in free access to information of public interest. ![]() Well, unlike many news organisations, we have no sponsors, no corporate or ideological interests. 2/6/2024 0 Comments Jetbrains for angular![]() With Kotlin Multiplatform, Kotlin developers already have a tried-and-tested approach to code sharing. Pushing Kotlin Multiplatform beyond business logic For a detailed look at Compose Multiplatform for iOS in action, watch the recording of the announcement talk “Compose Multiplatform on iOS” by Sebastian Aigner and Nikita Lipsky: JetBrains first announced Compose Multiplatform for iOS at KotlinConf 2023. We rely on the community to help inform and shape the future of shared Kotlin user interfaces, so give the technology a try and share your feedback! ![]()
2/6/2024 0 Comments Lattice trellis diy![]() If I were doing it again, I would’ve included a tape measure or yardstick in my original photo before photoshopping, that way we could use that for scale – but it worked out just fine without that reference point. We used some reference points in our photos to determine where we wanted our pattern to start on the wall and, through a little bit of trial & error, we figured out the precise measurements for each of our diamonds (ours are 25″ apart). I wouldn’t even call it hard, it just required some concentration and double checking. Transferring our digital mockup onto the physical wall was probably the most brain-intensive portion of this project. It also helped us plan how much material we would need. Thanks to this planning process, we were able to make sure it looked centered on the wall while also staying visually in line with other elements, like the door. Our final design ended up being a smaller version of the first one we attempted. We also considered “open” diamonds on the side, but we both agreed it looked too much like an argyle sweater and the “closed” diamond shapes looked better on the ends. We did this rendering first, and pretty quickly determined the scale felt too large for our liking (just two diamonds tall felt kinda piddly…). This is something you can also figure out on paper if you don’t have the right software (heck, you can print out a photo and sketch right onto it with pencil), but I highly recommend some sort of “planning” step like this before you start making holes. I snapped a picture of the space and dragged it into photoshop so we could play with the scale, size, and placement of the trellis. The very first step for us was to figure out what we wanted our vine trellis to look like. Like, a regular drill and drill bits should work just fine. If you have some other type of siding, you may not need some of these. *Reminder: these are items we needed because we were installing a trellis on brick.
![]() Generally, you can expect to spend anywhere from $9,000 to $20,000 for material and labor to Hardie Board a house. The cost of Hardie Board siding a house depends on many factors, such as the size of the house, the quality and quantity of materials used, and the type of installation. How much does it cost to Hardie board a house? In general, however, pre-painted Hardie board should be expected to last for a decade or more with minimal maintenance and cleaning. In climates that experience heavy rain, snow, and moisture, for instance, pre-painted Hardie board may need to be re-painted more often than in other climates. The length of time the board will last will largely depend on the climate where it’s installed, the paint finish and color chosen, and the amount of maintenance and cleaning it receives over its lifetime. Pre-painted Hardie board typically lasts anywhere from 10 to 25 years. How long does pre painted Hardie board last? If you notice any of these signs, you should repaint the hardiplank as soon as possible to protect it from further harm. The best way to determine when your hardiplank needs to be repainted is to inspect it every year, checking for signs of fading, peeling, cracking, or chalking of the paint. It will also need to be washed and sealed or resealed every few years to maintain its appearance and protection from the elements. Generally, hardiplank should be repainted every 5-10 years, depending on its exposure to extreme weather conditions. Hardiplank is a fiber-cement siding that is designed to be durable and low-maintenance, but it still needs regular maintenance to keep it looking its best. Yes, hardiplank typically needs to be repainted. Ultimately, choosing the right color of James Hardie siding is a personal decision, and should reflect the style and look that you’re trying to achieve for your home. Other popular colors include Cobble Stone, Iron Gray, Sable Brown and Monterey Taupe. Arctic White also helps to reflect sunlight, and is a great choice when optimal energy efficiency is desired. It has a crisp, clean, and traditional look that instantly adds an air of sophistication to any home or business. The most popular James Hardie color is Arctic White. What is the most popular James Hardie color? With such a large selection of colors, you are sure to find the perfect look for your home!. They also have more than 40 prefinished shades and finishes than can be “painted” right onto the siding to provide up to 30 years of limited fade protection. If you prefer the natural cedar look, Hardiplank is also available with their Stain Ready finish that is lightly pre-textured to provide beautiful yet subtle grain detail. You also have the ability to order Hardiplank with ColorPlus paint technology that ensures a fade-resistant finish lasting up to 20 years with limited maintenance. The siding is available in pre-painted solid colors, a variety of warm earth tones, and deep woods. The Hardiplank product line offers a variety of styles and colors for you to choose from. Yes, Hardiplank does come in different colors. Does hardiplank come in different colors? So while Sherwin Williams does not have James Hardie colors, Sherwin Williams paints can be used on James Hardie products. Disable Microsoft Windows Defender Antivirus on Windows 11 or 10 |
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