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The Wadsworth Trog Fell Race

Yesterday I ran the Wadsworth Trog - a 21 mile race from Old Town near Hebden Bridge.

The race is run by Calder Valley Fell Runners (CVFR) who always do a great job in planning and delivering high quality and challenging events.

Last year the race was run in snowy but clear conditions but this year whilst most of the recent snow had disappeared, the weather threw us all a new challenge in the form of thick fog which didn’t lift from the moor tops all day.

In many races this wouldn’t be too much of a problem but in the Trog, fog is exactly what you don’t want as there are quite a few miles of trackless rough moorland to contend with.

Last year I had some success in this race so this year I set off with the other 100+ runners with a personal target of making the top 10.

After a steady start there’s a long drag up to the 1st checkpoint on decent tracks before a drop down through the tussocks to the reservoir. From here it’s a pull straight back up a steep bank onto the moor top where all the tracks disappear and the fun starts.

I was running with 3 Clayton-Le-Moors (CLEM) harriers and the four of us headed out on a rough Northerly bearing aiming for the fence line about 2 miles away. Unfortunately, as often happens on long range bearings we drifted over to the West and had to pick up the return path to find our way to CP3 at Cock Hill.

From here the route is flagged or obvious up to the Top O Stairs but then we were back into the mirk and following a rough track past the Stoop stone and over to the Withins Ruins and CP6.

After CP 6 I dipped into my pack to try a new Maxim gel which comes in a screw top foil packet. This is a great idea as it allows you to take a couple of mouth fulls of gloop then replace the top and put the rest back in your pack for later. As anyone who’s ever used gels will tell you, the standard rip off top packets can leave a very nasty sticky mess in your pack if they;re not completely empty before they’re stashed.

From here right back to Cock Hill myself and a CLEM runner paced each other well taking turns at the front and pulling each other up hill and down dale.

Then came the toughest part of the race - finding our way back to the High Brown Knoll checkpoint and then down to the finish. The fog was still thick and despite running on a bearing we were soon lost once again. Eventually we reached a track that I recognised from my mountain biking days and I led myself and 3 others up to the CP. Here we met up with the other 2 CLEM runners who had pulled away from us an hour or so previously but had then been lost in the mist and all 6 of us set off on the home leg.

Despite another navigational error that added distance to the already long race we eventually reached the last manned CP where we were told it was flagged all the way to the finish. A mad 1 mile dash down off the ridge took us to the lowest point of the course from where it’s a killer 1/2 mile climb back up to the finish.

My legs could not transition from down to up and I lost a place to a CVFR runner but still came home to finish in 8th place overall which I was very pleased with.

Ahead of me my regular sparring partner Jason Stevens from CVFR had a storming race to finish 4th.

My Bingley team mates Ian Hill, Dave Stevenson and Helen Jackson all got round successfully and Helen won the womens race adding to Lee Athersmith’s win in the Half Trog earlier in the day.

At the finish everyone had tales of being lost on the moors and one chap claimed that his Garmin suggested he’d done over 25 miles!!

All in all a good day out and my efforts won me a pair of gloves!

Next race is the Ilkley Moor Fell race at the end of Feb - a short but tough blast around Ilkley Moor - with or without hat

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AF1 Nike "NSW" (Nike Sportswear) one of the eight Icon, AF1, regardless of their historical significance or recognition in people's minds are no more explanation. New shoes abandoned exaggerated color graphic display and a strong contrast, preference for simple and clean colors, there are more low key type.
SB series, as the most mainstream of the Board Shoes, its visibility and influence has not BAPE, DC and other street than brand can. Originally created just for skateboarding improved version of retro shoes, and now has become a symbol of the trend. NIKE's retro shoes specially produced two sub-brand is "LE" and "SB". Which. LE engraved as the original edition of the exclusive symbol of basketball shoes, not enough to actually become the conditions of sub-brands. NIKE SB are skateboarding shoes (ie "skate board" initials) of the exclusive mark. SB series, as the most mainstream of the Board Shoes, its visibility and influence has not BAPE, DC and other street than brand can.
Originally created for the skateboarding improved version of retro shoes, and now has become a symbol of the trend.

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When you try take on too much at once, you can become overwhelmed quickly. Instead of trying to tackle three or four goals try to prioritize them. Create a list and take one goal at a time. Once you achieve that goal, back to your list mark it off, and move to the next one. The act of marking off the goals and achieving them individually will give you a greater sense of accomplishment. You can even break the one goal done into smaller parts. This gives you motivation and success more often than waiting for days or months to achieve a larger goal.
For example, let us say you want to lose thirty pounds in 45 days. Break the goal down weekly to losing about five pounds a week. You can make up a calendar and mark off the week as you achieve your weekly goal. If you did not achieve your goal that week, adjust the other weeks according and still give yourself credit for what you did achieve.
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Recently, founding an undertaking on-line is more and more popular. It occurs not only for the flourish of the Internet, but also for many other reasons.



To begin with, compared with running an entity shop which needs much initial capital, it is easier to establish a virtual shop. Secondly, the online shop-keeper can advertise his products directly in the website. Therefore, he can save plenty of money and won’t suffer a great loss even if the shop closes down. Last but not least, with the appearance of more and more otakus, there will be a increasing number of online shoppers.



However, every coin has tow sides. To open a online shop also has some risk. The most important experience we can learn from the success is to find a better supply. A successful shop-keeper once said:” If the online shop is our life, well the supply is our water. ” Besides, the goods should meet the needs of the market, and counting on this the owner can develop and maintain many customers.


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today,i have just finished my exams.on account of my recent interest in the Buddhism ,i pore over the famed book Where the Four Training ,written by LiaoFan,the reclusive name of Yuan Huang,who is born in AD.1535 under the ruling of Shih-tsung ,the twelfth emperor of Ming dynasty . the chinese name of the book is Liao Fan si xun which is designed to teach his descendents.
tonight,i have read to the senario of Fan's visit to Zen master Yun Gu.although methinks i am not clear enough about its profound thoughts.
i will continue.

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You know my loneliness is only kept for you, my sweet songs are only sung for you. If
living on the earth is a mission from the lord… living with you is the award of the lord…


Do you understand the feeling of missing someone? It is just like that you will spend a long
hard time to turn the ice-cold water you have drunk into tears.

In such a soft and warm season, please accept my sincere blessing and deep concern for you.
For our ever-lasting friendship, send sincere blessings and warm greetings to my friends whom I miss so much.

It is graceful grief and sweet sadness to think of you, but in my heart, there is a kind of soft warmth that can’t be expressed with any choice of words.

You and I remains the same in different time, at different places,among different people; time is changing, space is changing and everything is changing except my miss to you!

Coffee is lonely without cups. I am lonely without you.

My heart beats for you every day. I am inspired by you every minute, and I worry about you every second. It is wonderful to have you in my life.

Wish you a happy new year and a good fortune in the coming year when we will share our happiness, think of our good friends, and our dreams come true!

Wish to meet my angle again lovely girl in my dream!

Do you fear a love fool who is loving you so deeply?
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When you try take on too much at once, you can become overwhelmed quickly. Instead of trying to tackle three or four goals try to prioritize them. Create a list and take one goal at a time. Once you achieve that goal, back to your list mark it off, and move to the next one. The act of marking off the goals and achieving them individually will give you a greater sense of accomplishment. You can even break the one goal done into smaller parts. This gives you motivation and success more often than waiting for days or months to achieve a larger goal.
For example, let us say you want to lose thirty pounds in 45 days. Break the goal down weekly to losing about five pounds a week. You can make up a calendar and mark off the week as you achieve your weekly goal. If you did not achieve your goal that week, adjust the other weeks according and still give yourself credit for what you did achieve.
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How to choose running shoes on the article


First, the so-called type of running shoes is how's going on

1. Stable angina: a lot of shoes to see one species, to provide reasonable support and shock absorption, in the movement to provide more stable performance. Let your feet shoes designed in accordance with the direction of the mechanical bear a reasonable distribution of knee injury is more suitable friend or need to provide more support of friends dressed for the normal foot.

2. Damping type: the most common varieties of running shoes, in between the support and shock absorption and cushioning too much emphasis on performance. Is comparatively stable to foot feeling better, but its poor stability, degree of a decline in support for higher requirements on the damping to a friend dress for varus foot and normal foot.
3. Land Cruiser: relatively more common varieties, suitable for general mountaineering terrain conditions are not complicated or relatively poor road conditions. In general, this shoe from the sole emphasis on the isolation caused by uneven because the impact of external forces, so the foot feeling rather hard, flat is not suitable for a road or road better situation (lack of grip and wear severe). More prevalent domestic monopoly
4. Control Type: relatively rare varieties of running shoes, people generally apply with flat feet higher comfort. Mainland monopoly is rare, about to go to a professional running shoe counter compared to Hong Kong may be for sale.


5. Light stable: the birth of the last two years the species is typical ASICS famous KINSEI Venus series, its essence is to shock-type and stable combination of a running shoe, this shoe BROOKS and Suokang Nepal has, just as only Venus can buy at home, so the most famous of. Some of these shoes pilot thicker, such as Venus generation design was introduced in the ASICS latest K15.

Second, how to choose according to their different running shoes feet
Select running shoes, the general is to shock-type or select a stable, the simplest and most easy to test is the so-called wet foot test.

First, soak your feet in the water and then dry with a towel on the floor, trod upon a blot should be observed that the three situations you will find Western blot
1, the two regions before and after your feet have little connection, or very little connection, that you are a high arch of the foot, usually of a pair of inversion-type feet need cushioning type of running shoes.


2 Your footprints barely visible with the arch, that you are flat feet, you need is a pair of control-type shoes, the domestic rare. But the country, then choose a pair of good stable is a good choice.

3, showing C-shaped footprints you have a certain arch of the foot, that is, you are normal enough, you need to have a certain pair of support and shock absorption stability running cushioning running also for the normal foot.
Third, buy running shoes for Common Misunderstandings
Described above, I believe all the basic knowledge of how to choose running shoes have a certain understanding of, the following general re-introduce people to choose running shoes in explanation Mistakes

1, the more flexible the better running shoes
Soft running shoes is definitely not the more the better. Running shoes most important thing is human movement engineering precision to understand because the running of the movement is relatively monotonous, running process, the foot contact to the process is relatively repeat, it simply foot suffered by force is a certain law that way, running shoe manufacturers may be on different parts of the force by the different placement of targeted support or cushioning material. Therefore, all the good running shoes are not purely soft or hard the entire sole of the foot, but made for different parts of different materials to be placed, so that the foot properly in the course of the campaign support moderate earthquake, to protect the knees and spine not subject to periodic stress injuries.

2, training shoes = shoes
This may be all in the selection of running shoes for the most prone to error, I have repeatedly seen a lot of people in the selection of running shoes training shoes when the so-called return to the running shoes are also a class. This is completely wrong.
In fact, training shoes is a very broad concept, they usually are for a particular or a certain type of movement was born. For example, many post-palm MAX NIKE training shoes, many of them are for sports such as basketball or tennis was born. The training shoes are usually not as a confrontation and intensity combat with relatively smaller in the more formal shoes, so less of the more protective measures, few have training shoes to high help style, many also increased the synthesis of breathable mesh material, which point can make a lot of people think that training shoe is a running shoe.
That training shoes, have to say is that NIKE FREE family training shoes, as the NIKE one of the most successful training shoes, which are also the most misunderstandings, NIKE FREE from design thinking, the only athlete to exercise the leg muscle use, I believe that all training shoes bought NIKE FREE friends will know, all FREE in-house has a shoebox training manuals, a lot has been written above is understood, FREE is actually a pair of training shoes for professional training, he generally only applies to professional athletes or ordinary people with little running training intensity (I seem to remember is the longest no more than 30mins), jogging in general terms, FREE can not undertake this task, because the function itself is FREE constraints, almost no damping on the feature set, its effects are very poor support, it ran a long time there will be great for the knees and spine injuries.

3, Africans barefoot training can take title, running shoes does not matter
This may be reading all the above criticism I most want to ask after the completion of FREE, so I am going to answer this question under the First, we must be clear, we are discussing is the jogging shoes, running shoes, not the race shoes general marathon shoes, in fact, are generally relatively simple structure, he generally can only achieve two of the first, second, breathable light. The requirements for shock and abrasion are generally not high,
Why do professional athletes but do not ask for sports shoes shock absorption?

Because the general's professional long-distance runners, the body's muscles and tendons are well developed, Tong Chang had no excess of fat, so the spine of the pressure relatively low, Jishi is barefoot Xun Lian Zhang Qi, Ke Yi muscle Benshenziji to offset many of the Youhaizuoyong force. So for them, in the race or during the shock caused by too much weight is totally unnecessary. For ordinary people, the muscle can not send athletes to the extent that, so if you do not rely on the inertia of fat good shoes to offset, there would be relatively vulnerable people and the skeleton caused by tendon injury. Running injuries are the main chronic injury, that is, when the problem surfaced when a more serious or has not cured, so please note that we must run in their own protection!

Like say a few words here is Li Ning's ultra-light running shoes, in fact, this pair of running shoes, and Marathon is closer to the use of horse shoes. The shock absorption and support fundamental to 0, the rest is basically the amount of ventilation and light. Li Ning got from the spokesman's own view, they are well aware of these shoes in the shoes of the actual position of a large family, so he looked for a marathon athletes for endorsement.


4, retro shoes are the same as shoes
Many of my friends liked to wear a number of retro running shoes, such as AIR MAX Series. Such a class of running shoes, in fact, closer to the trend of shoes and, since computer technology have been widely used to design shoes since shoes are relatively old, it has been behind many of the ergonomics. Although they are running shoes, but their technology is far behind, as the trend of shoes, of course was a success, but again the classic you can not upgrade them both up compared to the same height.

5, the more expensive the better running shoes
Running shoes, definitely not the more expensive the better, the general producer of professional running shoes, running shoes of their manufacture will be divided up and down a lot of grade things, such as ASICS light stabilizer system from 1400 yuan has been done 500. So many shoes, only the best for our own things, the price is not an absolute measure of good and bad factors of a pair of running shoes.
Fourth, China could choose a good run for us what the brand
At present, because there is no better country running environment, so many world famous brands are not running China attaches great importance to this market, the domestic general common good running shoes are generally four brands, ASICS, New Balance (NB, New York Barron), Mizuno, adidas

It can be said, ASICS in the country, it can be regarded as the best and most suitable for people of running shoes, because its biggest competitor in the domestic NB, main thing is retro shoes, basically given up on ASICS running shoes on and head-on collision and ASICS product line in China is still relatively wide, and a common ASICS the store, there will be basically stable and slow shock-type whole range of products. Mizuno ASICS in the country is second only to the second best running brand, based on running shoes are good people in the mass basis to a wide audience and the relative ASICS more, and the price is also much cheaper. ad, as the world's second largest sports brand, ad's running shoes in recent years made great progress, although not yet for the time being and global four brand running shoes make a positive match in performance, but from the present situation , Montreal's ad monopoly in China, has the highest brand awareness of the above-mentioned ad for the Chinese market is undoubtedly the biggest advantage.

Appendix:
China sports brand of running shoes simple analysis
1, ASICS
Advantages: one of the world's four major running shoe brands, rich variety, suitable for Asian foot, good athletes reputation, excellent durability.
Disadvantages: expensive, brand awareness is low

2, NB
Advantages: one of the world's four major running shoe brands, president running shoes, comfortable foot sense. Four well-known brand in one of the highest in the country.
Disadvantages: Running product is not very full, some high prices.

3 Mizuno
Advantages: meet the Asian leg, cheap, good foot sense.
Disadvantages: Parallel WAVE relatively short useful life of technology, unlimited WAVE foot feeling bad, needs some weight would have enough sense

4, ad
Advantages: brand, and product prices are relatively low, relatively acceptable to most people.
Disadvantages: and four running brands are still far shorter useful life of rubber cushioning.

5, NIKE
Advantages: the highest brand awareness, the most soft foot feeling.
Disadvantages: compared to the present and the other running shoes, NIKE athletic shoes in the main there is no good running shoes, but was shelved and many discount stores on the shelves of a long series of operators of the NIKE Berman good running shoes, but both the technology and shape are in short selling, seldom attract the buyers.

6, Li Ning
Advantages: domestic products, the price is relatively low, their running shoes to light is known, joined the Michelin technology to increase durability.
Disadvantages: Li Ning's running the current product cushioning systems are most common and general scientific and technological content of its stable system of relatively low technology content products. Ultra-light running shoes from the perspective of the basic failure jogging, running shoes arch series of physical damping technology are now several other major brands of physical damping technology running shoes (NB ZIP, Mizuno unlimited WAVE), the actual performance is not very good view, should not mature bow series is unlikely to exceed them.
We all know that is the rubber soles made of rubber to be crosslinked after curing, have strength to meet product use requirements
Curing requires curing agent, also need to use vulcanization accelerator in the rubber industry is a very important common sulfur promotion is ZnO (zinc oxide)
NIKE in South Korea and Taiwan and Southeast Asia factories, is a very cheap use of zinc oxide, we must be very strange why a lot of shoes Dadi Xianzai oxidative aging very powerful, because this cheap zinc oxide usually use the Duanshou Ming The products on why NIKE will use the zinc oxide do?
Because this is not a pure zinc oxide, zinc oxide, which a lot of calcium carbonate, sulfide product performance started well, but up to 16 months, performance began to decline sharply, now you understand why NIKE use this now? So many new products come out every year, if worn for a long time how to make money?


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