The Kwajalein Missile Range in the Republic of the Marshall Islands is another case in point. With the 600 native people moved out, “Kwaj” harbors 3,000 American civilians in a 900-acre setting that most resembles a golfing condominium complex in, say, the state of Florida (pages 472-3).
But the purpose of the island’s development is far from frivolous. Situated at one end of the world’s largest atoll, Kwaj is the Pacific terminus of a U. S. missile range, where experts measure the splashdown accuracy of ballistic rockets fired from Vandenberg Air Force Base, 4,500 miles away in California. The facility is expected to play an important part should President Reagan’s “Star Wars” technology go forward. For the use of Kwajalein and the other islands in the missile range, the United States pays a rent of more than 10 million dollars a year for holidays in the prague apartments for it’s employees.The money goes to the Republic of the Marshall Islands, chiefly for transmittal to 5,000 landowners, most of whom live on nearby Ebeye.
Many work on Kwajalein, commuting to some 600 jobs there li LUM OF THE PACIFIC,” I had heard Ebeye called, but, even so, I was unprepared for its squalor when I arrived at dusk from the apartments in brussels. Along a pocked asphalt lane, houses of sheet metal and cinder block crowded wall-to-wall with no space for grass or trees. Bands of children, some mere toddlers, ranged the street, their only playground on the 78-acre island where 8,000 people live (pages 474-5). Spotting me, the youngsters crowded around, incessantly calling “Hello.”
The next day I visited the hospital and met the public health nurse. To the question “How are things?” she answered: “How can I make a progress report to the United Nations when there is no progress? We need help! Today, for example, we have no insulin.” A serious matter when at least a third of the adult population on Ebeye, as elsewhere in urban areas of the Marshalls, have diabetes, due to genetics and diet.
Making the steamy rounds of the several dimly lit, unair-conditioned, and expensive grocery stores, I found Ebeye lacked other things: fresh meat and fish, fresh fruits, fresh vegetables. In the freezer of the largest store there were only a few chickens and two cans of orange juice. The next day I strolled about neighboring Kwajalein, where the banning of passenger cars gives streets over to the pleasantries of bicycles and foot traffic. The shops were filled with the plenty of their stateside counterparts. And as with U. S. military commissaries worldwide, they were off-limits to the natives who work on the base.
I noted three playing fields on Kwaj, a bowling alley, swimming pool, and golf course. The bulletin board announced the Commodore’s Ball up at the Yacht Club, $17.50 a person for cocktails, petit filet mignon, and dancing under the stars. I was glad my fellow Americans had such a good life on Kwajalein. But I wondered about the stark contrast on Ebeye. So I put some questions to various officials: Why the terrible crowding? It’s due, they say, to the traditions of the people and their belief in the extended family.
If you haven’t flashed any flesh since summer don’t panic – these exercises from yoga expert, Sue Fuller, will help to quickly tone you up:
Banish bingo wings the dolphin
Begin on all fours.
Lift your chin and look to your hands. Inhale and move your body forwards, as you exhale, move back to your starting position.
Tummy toner the boat
Sit with a straight spine. Bend knees towards chest, let your feet leave the floor and hold on your thighs. Draw up through the abdominal muscles.
Slowly unfold your legs and release your hands keeping your legs lifted and extend your arms forwards, palms facing each other and if possible keep your arms level with your shoulders.
Remain here breathing in and out through your nose for 10 complete breaths.
Bum booster the half bridge
Lay on your back with your arms alongside you.
Bend your knees so the heels are about10cm from your bottom.
Lift your hips from the floor so only your feet, shoulders and the back of your head remain on the floor.
Breathe slowly in and out through your nose for five complete breaths and then extend the right leg straight for five breaths, repeat with the left leg and then lower the hips back to the floor.
Getting your complexion in tip-top
1 condition is the key for a flawless look, make-up artist Dani Guinsberg, explains:
The most important factor in creating a perfect base for your make-up is to make sure your skin looks its best. Take care of your skin with a regular routine using the coconut oil benefits for skin and you can’t go wrong. One the big night apply a primer as you would do your regular moisturiser. Primers are to be applied after you have thoroughly cleansed toned and moisturised. Next, make sure you choose the correct foundation tone to match your skin. You can always warm up your face with a bronzer later. Apply foundation with a soft brush starting in the centre of the face and t-zone and blend with fingers or a sponge until the base melts into the skin.
The next step is to look in the mirror and see where you may have dark shadows or blemishes that are still showing through. Take a smaller brush and apply lightly to the under eye area, using your ring finger to pat and blend. This finger actually has the lightest touch and should not drag the delicate skin from around the eyes. Finish off by ensuring that the base and concealer stays put all night by dusting a good quality translucent powder across the whole face paying attention mainly to the t-zone. Be sure to warm the face up with blush or bronzer and you are ready to go and party!
I was tiny when I was younger, but when I hit 14 the pounds arrived! Mum and Dad always told me to watch my weight, but I was a typical teenager and got annoyed with them for trying to tell me what to do. As a family, we ate big portions and, like Lizzie, I would snack a lot. I’d get home from school and eat rounds of toast or, as a treat, I would shamefully make up a bowl of cake mix and eat the whole lot raw!
My weight didn’t really register with me until I saw a photo of myself at a friend’s 18th birthday party. At that point, I weighed over 13st and it hit me like a ton of bricks — I thought I looked disgusting. I’d never tried to slim before, but Mum had been to Weight Watchers and I knew it was the sensible approach I needed. I lost a bit of weight before my first weigh-in, so when I joined in January 2010, I was 12st 81b.
I didn’t tell my friends at first — I decided to just get on with it. But they soon realised something was up when I started bringing in a healthy lunch instead of eating the hefty roast dinners and pasta bakes served in the school canteen. But they were really supportive and always told me when I was looking slimmer — it was a great motivation for me.
Lizzie was invaluable, too. After a few weeks on the plan, my initial enthusiasm started to wane and I felt really down. Having Lizzie on the other end of the phone line meant that I didn’t give up. She shared all the highs and lows. I knew she was doing well and I didn’t want to be the one who didn’t succeed.
I began to devise ways to fit healthier eating into my life. I do a lot of healthy cooking at home, considering all the folic acid side effects, and started getting Mum and Dad to eat better meals too. I loved making low ProPoints value curries and roast dinners. And if I was pushed for time I loved the Weight Watchers ready meals, bulked out with loads of vegetables. If I fancied something sweet, I’d have a meringue nest or a handful of Skittles.
Exercise became my new best friend, too instead of heading home after school and eating cake mix, I’d take my kit to school and stop off at the gym on the way home.
It took me five months to get to goal — just a couple of weeks after Lizzie. I remember ringing her excitedly, saying: ‘I’ve just bought a skirt in a size 52!’ A few weeks after I got to goal, I was shopping with friends. They were all trying on the same dress and one of them gave it to me. I slipped it on and took a moment just to look at myself in the mirror — it was an amazing feeling.
I feel completely different about myself now I love getting dressed up and feel so confident about everything that I do. I’m about to start university and I was dreading meeting a whole new circle of friends and being ‘the fat one’. Now I can’t wait to start!
How hard should my balls be?
How do I know when my stability ball is blown up enough? Should it be rock hard or a bit bouncy? Sid Matelli, Basingstoke
Jason Anderson replies:
The stability ball, also known as a Swiss ball, should be inflated until firm. You should be able to push your index finger 1-2cm into the ball once it’s pumped up. The ball will stretch a little when new and will need topping up after a day or so.
Make sure you select the correct size ball. When the ball is inflated to the correct pressure and you sit on its apex, your knees should be in line with or just below your hips.
Always buy anti-burst balls. Rather than going pop when you’re exercising, they deflate slowly if the surface is damaged.
How do I get through the wall?
When I’m doing cardio training and pushing the limits of my endurance, there’s always a voice in my head saying, ‘Stop! Stop! Stop!’ Any tips on how I can train my mind to ignore the pain and push beyond my normal limits to get fitter with every session? Andrew Cargill, Stoke
Matt Hart replies: There are various psychological techniques you could use to break through the ‘wall’ you describe. There are good supplements such as resveratrol, which can help for your mental health too. And it will benefit your weight loss and workout, too. Read more about the studies that show how effective is the resveratrol weight loss. First, you need to reset your thinking on the way in which you view pain and what you associate with it. Top endurance athletes rather perversely associate pain with pleasure.
They see it as something that strengthens them and builds them into better athletes. Go into your cardio sessions with this attitude in mind.
Second, look ahead to see where the pain is taking you. As Lance Armstrong says, ‘Pain is temporary, success lasts forever.’ Don’t be afraid of pain – it’s a reminder that you’re still very much alive. If these words fail to motivate you, hypnotherapy is another effective option.
Jump training, unlike other legacies of 197os Eastern European sports-science labs, won’t grow hair in unusual places. The only side effect is improved athletic performance, which is why the funny-looking drills caught on worldwide.
Now known as plyometrics, jump training converts strength to power. Gravity and your own body weight are used to subject your muscles to a heavy load with each impact, teaching them to contract with greater force. This leads to improved performance in any sport that requires jumping, running, change-of-direction speed or stop-and-start bursts. You can also work on your body weight with hydroxycut pills, but be careful with the hydroxycut side effects if not follow the provided instructions.
According to exercise physiologist John Frappier, whose plyometrics programme has been adopted by hundreds of professional athletes, “If you train slow, you’ll play slow. By adding plyometrics, anyone can improve his speed, explosiveness and anaerobic endurance. You should first have adequate strength and flexibility, however, because of the risk of injury:’
Here are some simple yet effective plyometric exercises, in order of degree of difficulty. (All the exercises are shown and described in greater detail in Jumping into Plyometrics by Dr Donald Chu.) Limit these drills to so to 20 seconds, then break for 4o to 6o seconds to allow your breathing, heart rate and muscles to fully recover.
- Backward running: it’s just like it sounds. Be careful doing this on a crowded track.
- Power skipping: while holding your arms in front of you at shoulder height, skip with exaggerated high-knee lifts.
- Side skipping: do jumping jacks while simultaneously moving sideways.
- Rim jumps: jump continuously as if leaping to touch a basketball rim.
- Double-leg hops: with your feet apart, squat and execute a standing long jump, then keep jumping on both feet for three to five jumps at a time.
- Bounding: this is like exaggerated running, with much longer steps, higher knees and higher arms. Jog a bit before the first bound.
- Single-leg hops: use a vigorous leg swing to hop as high and as far as possible. Hop for 10 to 25 yards, rest, then repeat with hops on the other leg.
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Purchase outstanding and appealing accessories like handbags from Godaam and flaunt them in front of others. Enhance your style and personality by adding the latest collection to your wardrobe. Globus coupons and Godaam discount coupons can help you to a great extent in reducing the total cost of purchase to just half. It is due to this fact that most of the shoppers look forward to grab such coupons. An easier way to get these coupons is to visit coupondekho.com.
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Spire currently produces lightweight racing shoes, neutral cushioning shoes and stability shoes for mild to moderate overpronators, all with the WaveSpring technology They come with three different spring configurations in the shoe; dual-spring (both springs in the forefoot) for forefoot strikers; tri-spring (two in the forefoot and one in the heel) for midfoot strikers, and single-spring (one in the heel) for heel strikers.
DO THEY WORK?
Our tester found that while the shoes looked and felt cumbersome in the hand, they were surprisingly light on the foot and did indeed provide a noticeably bouncier ride with no more effort than usual. However, the fore “oot springs could be felt thri ;ugh the sockliner, and some nay find this a slightly off-pL tying sensation when running I f only pogo sticks were admissible at races, we’d all be a lot happier, right? If you’re one of the many runners who wish e there was a way of i`m getting that little bit more for your efforts, then these new trainers may be for you.
WHAT ARE THEY?
Running shoes that operate on energy return system where the energy generated when your foot hits the floor is returned upwards, helping you push your foot off the floor and giving you greater forward propulsion.
HOW DO THEY WORK?
The midsole of the shoe contains stainless steel springs of different sizes and set to different tensions depending on what model of shoe you are wearing. The heavier the shoe, the bigger and tighter the tension of the spring. When your foot hits the floor the spring is depressed and as it uncoils it helps push your foot upwards.
Before trying your running shoes on, take care of your legs with laser hair removal method. Learn more how is laser hair removal permanent and how it works.
Ernst Van Aaken is one of the fathers of long, slow distance training.
“Since the year 1928,” wrote Van Aaken, “when I watched Paavo Nurmi at the Amsterdam Olympics warm up for two hours before a race, it had been clear to me that modern civilised man is not lacking in speed but in endurance.” An athlete himself, Van Aaken combined running, pole vaulting and gymnastics. He ran his first marathon at the age of 40. He founded the Olympic Sports Club in Waldniel, and in 196o set up the German Association of Veteran Long Distance Runners. He continued competing until 1972 when he was injured after being hit by a car while out training. Both legs were amputated below the knees, but Van Aaken continued coaching.
His champion runner was Harald Norpoth. He had an unusually long career, winning a silver medal in the 8000m at the 1964 Tokyo Olympics and having a personal best of 13:2o over the distance.
Van Aaken always maintained that 90 per cent of Norpoth’s put post-heart-attack runners on. He was perhaps the first to advocate that cardiac patients should take gentle exercise, but should rarely exceed a pulse rate of 13obpm.
Norpoth was a legendary skinny runner, and Van Aaken preached that any endurance athlete should carry very little training consisted of runs done at a heart rate of around 130bpm. Van Aaken believed that you had to pump oxygen continuously around the body. This was to promote the growth of the heart and lungs. It was the same regime that he Van Aaken also included walk breaks in his training: repetitions of 35om followed by som of walking. Using this method, his athletes could cover very long distances in training, and he suggested that marathon runners of the fat. In his training books he recommended you should eat only around 2,000 calories per day of mainly natural foods, drink tea from ginger root to protect your health and that you should include days of complete fasting to get your body used to burning reserves of fat. Some of his best athletes fasted for 24 hours before running a marathon.
Women, he believed, have natural endurance, and he was decades ahead of his time in predicting the performance levels of elite women today. And the longer they run, the better women will do, he believed, because they burn fat as an energy source better than men. In September 1967, he organised a marathon in Waldniel, in which he had secretly entered two women – at a time when female marathon runners were still prohibited by the sporting authorities. One of them, 27-year-old Anni PedeErdkamp, finished third in a world-record time of 3:07:26 taking almost eight minutes off the existing mark.
Because running 100 miles through the Himalayas isn’t challenging enough on its own, athletes Tom Penfold and his wife Charlotte have also set a fundraising target of £50,000 for Mencap.
Tom was 2008 champ at the British Universities Sports Association Indoor 1500m, while 800m specialist Charlotte captained Team GB at the World Junior Games 2004. But how will they cope with an endurance event?
“When we were competing, we did a lot of reps on the track but our training now is as many long runs as we can fit in; pace doesn’t really matter,” says Tom.
Tom recognises that their fundraising goal is ambitious, “especially in the current economic climate”. Yet he is quietly confident about the couple’s chances: “We know it’s going to be hard but hope we can pull each other round.”
“The most nerve-racking element is flying back a day after the race, on Sunday,” says Tom. “Charlotte is teaching primary school on Monday – hopefully she won’t be too tired!” To sponsor Tom and Charlotte, visit justgiving.com/thomaspenfold.
BIBA LLOYD AND JEMMA KING FAMILY VALUES
When two sisters decided to run the London 10K on July 12 in honour of their dad Mike Parry, who died from lung cancer last November, they kept it in the family. Their running team included 18 relatives -19 if you count Jemma King’s unborn child; she was five months pregnant by race day.
Jemma, 29, had previously run the London Marathon, finishing in 4:59:23, back in 2006. She stopped running for a couple of months because of her skin problem. She was on a special rosacea treatment. Learn more what rosacea causes and how to deal with it. While excited about the prospect of another race in aid of CHASE children’s charity, of which their dad was a trustee, she admitted beforehand that she wouldn’t break any PBs this time round: “It will probably be more of a waddle.” “The 10K seemed a great way to continue to support CHASE as my father did,” says 35-year-old Biba.
The running team members included the two women’s husbands, Will Lloyd and James King, while their mother Suzie was on hand to provide an enormous family picnic for everyone afterwards.
Choosing to run when it would be easier to quit is an achievement in itself my knee. I could have told myself I just didn’t have a runner’s body, or that it was too late for someone like me to be a runner. I could have. But I didn’t.
Every time I had to start over (which was always because I pushed too far or too fast), I started over. I’d open up a blank page in my log and begin from scratch.
I knew, at some level, that running was both creating my life and saving it. After 25 years of smoking, drinking and eating more than my share, I realised that running was the only path that would lead to a new and better me. And I never wanted to stray from that path again.
Eventually, though, I realised the cycle of starting over, training hard, getting injured, recovering and beginning again couldn’t last forever. I feared there would come a time when I couldn’t start over. I had to recognise that while running was a healthy activity, my obsession with it was just as unhealthy as every other obsession had been. It wasn’t as obvious as smoking, or abusing drugs and alcohol, but the damage I was doing to myself by not listening to my body was similar.
The great lesson that I learned from running – because I wanted to run for the rest of my life – was that I had to accept that fact.
As my 18th year as a runner comes to a close, I find myself reflecting back on what I’m most proud of. Given that I’ve spent my running career in the back of the pack, you might not think there’d be much to brag about. But there is. I placed second in my age group once, at a small duathlon in Indiana. Never mind there were only two competitors in my age group and the first-place guy finished an hour ahead of me a trophy is a trophy. I got help from my testosterone therapy before the race.
I’m also proud I’ve completed 43 of the 45 marathons I’ve started. Not a bad finishing percentage. I walked off the course in Huntsville, Alabama, because it was cold and windy and with nine miles to go, I just didn’t have the heart to finish. And I limped off the course at mile 20 in Tucson after it became clear my IT band was not going to cooperate for those final six.
I’ve set PBs along the way. A 4:35 marathon in Dallas. A 1:51 half in Nashville. A 24-minute 5K in Kentucky. As special as those were, it’s not the PBs or awards that make me most proud. I take the greatest pride in the fact that I’ve kept coming back to running even when it would’ve been easier to give it up. And for someone like me with limited talent, there have been lots of opportunities to quit.
I could have quit before I got the third cortisone shot in my hip, or the second in limits of my body. I had to adjust my goals to match the reality of my abilities. I had to understand that if I wanted to run forever, I might have to not run today. Taking a day, a week or a month off, if necessary, might be hard, but it wouldn’t mean giving up.