tag:blogger.com,1999:blog-51587843031756169622024-03-05T16:25:21.568-08:00i-sabuhay mo!I chose the to name my blog "i-sa buhay mo!" since it will serve as the personal musings counterpart of my work blog, "i-swipe mo." It is also a personal challenge to live the life I dream of or, at the very least, to work towards that objective with urgency.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.comBlogger62125tag:blogger.com,1999:blog-5158784303175616962.post-83552549544699332502009-07-31T22:33:00.000-07:002009-07-31T22:35:37.354-07:00Straight Talk: planning for the sunset yearsNever too early to plan for retirement.<br /><br />Good read<br /><br /><h1><nyt_headline version="1.0" type=" "> <a href="http://www.nytimes.com/2009/07/25/your-money/25money.html?em">A Boot Camp to Prepare for Retirement</a> </nyt_headline></h1> <nyt_byline version="1.0" type=" "> <div class="byline">By <a href="http://topics.nytimes.com/top/reference/timestopics/people/b/tara_siegel_bernard/index.html?inline=nyt-per" title="More Articles by Tara Siegel Bernard">TARA SIEGEL BERNARD</a></div> </nyt_byline> <p>Marcia Tillotson and Joy Kenefick aren’t your typical drill sergeants.</p> <p>They run what they call a <a href="http://topics.nytimes.com/your-money/retirement/index.html?inline=nyt-classifier" title="More articles about retirement.">retirement</a> boot camp, aimed at making sure their <a href="http://topics.nytimes.com/your-money/investments/index.html?inline=nyt-classifier" title="More articles about investing.">investment</a> clients who are contemplating retirement know exactly what they’re getting into. The exercise focuses primarily on finances — after all, the two women are partners in a financial advisory practice that is part of <a href="http://topics.nytimes.com/top/news/business/companies/wells_fargo_and_company/index.html?inline=nyt-org" title="More information about Wells Fargo & Co">Wells Fargo</a> Advisors in Charlotte, N.C. </p> <p>But the women also make sure their clients understand what retirement feels like. They point out that retirees suddenly have no place to be each day, which may not be as blissful as it seemed beforehand. The paychecks stop coming. And after years of dutifully putting money into savings, retirees have to get used to watching their accounts dwindle. </p> <p>The boot camp — an extended version of its military namesake — is generally aimed at people a year or two from retirement. While the exercises may be especially rigorous, they offer broad lessons for those who think they may be ready to stop working. </p> <p>“It’s really a way to simulate retirement,” said Ms. Kenefick, who, with Ms. Tillotson, has been using the boot camp for about a decade. “It’s a way for people to really wrap their arms around something that is so abstract, and scary and permanent.”</p> <p>The two advisers require pre-retirees to complete a checklist of exercises, including taking a hard look at where their money is going and making sure they’re on track, for instance, to pay off the <a href="http://topics.nytimes.com/your-money/loans/mortgages/index.html?inline=nyt-classifier" title="More articles about mortgages.">mortgage</a>. (That’s a nonnegotiable must-do before retirement, the two women say.) </p> <p>Naturally, participants can’t quit their day jobs. But they’re required to save a disproportionate amount of money in tax-deferred accounts like <a href="http://topics.nytimes.com/your-money/retirement/401ks-and-similar-plans/index.html?inline=nyt-classifier" title="More articles about 401(k)'s and similar Plans.">401(k)’s</a>. That helps mimic what retirement will feel like: the increased savings lowers the amount of money the pre-retirees have to live on, while also reducing the taxes they pay (retirees generally tend to fall into lower tax brackets). Since they’re saving so much, the participants need to draw on their regular cash savings accounts to supplement their living expenses. </p> <p>“We’ve become so ingrained to save, it becomes hard to live on those savings,” Ms. Tillotson said. “It’s a scary thing to do.” </p> <p>The exercise also gives pre-retirees a convenient excuse to turn down expensive obligations. “It allows you to beg off of things you may have had to participate in for one thing or another,” Ms. Kenefick said. </p> <p>Boot camp usually lasts about a year, and about eight of 10 pre-retirees who go through the drill decide to work a little longer than they initially planned. “They either realize they aren’t ready for retirement,” Ms. Kenefick said, or they “realize they are ready, and it becomes a game.”</p> <p>Here are the women’s eight drills, which you can use to help assess your retirement readiness. They are both registered <a href="http://topics.nytimes.com/your-money/planning/financial-planners/index.html?inline=nyt-classifier" title="More articles about financial planners.">investment advisers</a> and portfolio managers and charge their clients 1.35 percent of assets annually, on average. They agreed to give the general outlines of their program. </p> <p><span class="bold">SPENDING</span> The most important exercise is arguably the first: a thorough cash-flow analysis. That includes taking stock of every expense for the past year, including <a href="http://topics.nytimes.com/your-money/insurance/index.html?inline=nyt-classifier" title="More articles about insurance.">insurance</a> and vacations. “The purpose of it is to determine what your lifestyle costs,” Ms. Tillotson said. </p> <p>Once you reach that number, it’s easier to determine how much in savings will be required to support that lifestyle and how close you are to that goal (factoring in expected <a href="http://topics.nytimes.com/top/reference/timestopics/subjects/s/social_security_us/index.html?inline=nyt-classifier" title="More articles about Social Security.">Social Security</a> income, pensions or other sources). At that point, the advisers determine whether pre-retirees are living within their means, and may recommend cutting back so they can save more. The analysis also lays the framework for creating a budget, which will help keep spending in check. </p> <p>Many retirees mistakenly believe their costs will go down in retirement, but the two advisers say they have found that expenses usually increase, at least for the first two years, because people finally have time to travel or spend more time around the house and notice work that needs to be done. </p> <p><span class="bold">NET WORTH STATEMENT</span> This looks at your assets and liabilities. On the asset side, the advisers assess how much money is in tax-sheltered accounts versus taxable accounts and whether, say, cash accounts need beefing up. They also take a look at real estate and determine whether, say, a vacation home should be sold or perhaps rented. </p> <p>And if your mortgage isn’t paid off, well, then, you probably shouldn’t retire, the advisers say. </p> <p><span class="bold">INSURANCE AUDIT</span> Most people’s life circumstances have changed by the time they reach retirement age. Once there is no mortgage, the children are out of the house and college tuition bills paid, they may not need as much <a href="http://topics.nytimes.com/your-money/insurance/life-and-disability-insurance/index.html?inline=nyt-classifier" title="More articles about life insurance.">life insurance</a> (if any at all). Or maybe it’s time to consider a long-term care policy.</p> <p><span class="bold">GOAL SETTING</span> Not everyone makes it this far into the exercise, Ms. Tillotson said. If you do, it means you have a fair sense of what it costs you to live and you’re generally living within your means. Now, you get to visualize what retirement life will be like. Do you want to travel? Volunteer? Take a part-time job? </p> <p>At this point, you need to consider whether it’s more important to retire by a specific date or whether you should wait, save more and live more comfortably later. “We are establishing their goals and putting price tags on them,” Ms. Tillotson said. Is spending on the grandchildren a priority? “It’s fine if that’s your entertainment, but it means you’re not going to Europe.” </p> <p><span class="bold">INCREASE SAVINGS</span> Ideally, the two advisers want their clients to save the maximum amount allowed in accounts like 401(k)’s. In 2009, individuals can save $16,500, and another $5,500 if they’re over 50 (or $22,000 total). That means couples could put in as much as $44,000 in 401(k)-type accounts. Of course, not everyone can afford to save that much. But you should stretch beyond your comfort zone and save more than you have been, the two advisers say, because it helps you assess your needs and priorities.</p> <p>Because they are saving so much, pre-retirees will need to draw on their regular savings accounts, which are already in place because the advisers require their clients to keep at least three to six months of expenses in cash. </p> <p>Let’s say you and your spouse earn a combined $150,000 a year and you’ve been saving about 10 percent, or $15,000, in your 401(k)’s. After taxes (federal, state and FICA), you have income of about $92,800 a year, or about $7,730 a month. During boot camp, you both would disproportionately save a total of $44,000. That leaves you with about $73,300, or $6,110 a month (after taxes). That means you need to withdraw an additional $1,620 from your cash savings to make up the difference, which models what you’ll need to do in retirement. You’ve also cut your tax bill by a third (from about $31,000 to $21,000). “What we are doing is essentially moving money from their nonqualified accounts to their qualified accounts,” Ms. Kenefick said.</p> <p>If you can’t manage to increase your savings, it’s probably a sign that you’re not ready to retire, the two advisers said. </p> <p><span class="bold">TAX PLANNING</span> Many workers never worry about withholding taxes since they are automatically deducted from their paycheck. That all changes in retirement when the checks stop coming in. </p> <p>The advisers suggest asking an accountant to perform a tax projection that includes whether it will make sense to pay taxes quarterly or annually (and whether you should have taxes withheld when you withdraw money from your <a href="http://topics.nytimes.com/your-money/retirement/individual-retirement-account-iras/index.html?inline=nyt-classifier" title="More articles about individual retirement accounts.">I.R.A.</a>). You also need to figure out what else may be taxable, like Social Security. That way, you can work these numbers into your budget and figure out how much tax money to set aside.</p> <p><span class="bold">CHARITABLE GIVING </span>Retirees also need to consider how charitable giving fits into their financial life. While you’re working, you may have less time, but enough income, to donate. The two advisers suggest that some people consider donating more of their time in retirement.</p> <p><span class="bold"><a href="http://topics.nytimes.com/your-money/planning/estate-planning/index.html?inline=nyt-classifier" title="More articles about estate planning.">ESTATE PLANNING</a></span> Updating your estate plan is important. Earlier in life, you probably had fewer assets and, if you’re a parent, you were probably more concerned about the guardianship of your children. Now, you may want to name one of those children as the executor of your estate (or perhaps set up a trust for a fiscally irresponsible child). </p> <p><span class="bold">PSEUDORETIREMENT</span> Once you’ve reached this far into the boot camp drill, you’re ready to start your pseudoretirement. “We are not going to tell you what to spend,” Ms. Kenefick said. “All we are going to tell you is where you fall, which may be dangerously close to running out of money if you continue at this pace.” </p>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-4256911106268734762009-07-22T20:33:00.000-07:002009-07-22T20:36:28.685-07:00Straight Talk: from Runners World on improving an intermediate runner's 10K<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGS500QXsVDDBVeSwhCbCdrff26ip7jtliTVDDWx66zpL9JzLzboiCNhwmK2JHT7oh2tBEYyS39HbFlAPXLJaTPRzzCPILCGT3sM5FPrRZtof2pSaqFgyzf0bOegjJOLEKsdBeBDIRSU6/s1600-h/bb85e0b0e906e9bd1edbd465bf70c5b7_image_document_large_featured_borderless.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 275px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNGS500QXsVDDBVeSwhCbCdrff26ip7jtliTVDDWx66zpL9JzLzboiCNhwmK2JHT7oh2tBEYyS39HbFlAPXLJaTPRzzCPILCGT3sM5FPrRZtof2pSaqFgyzf0bOegjJOLEKsdBeBDIRSU6/s320/bb85e0b0e906e9bd1edbd465bf70c5b7_image_document_large_featured_borderless.jpg" alt="" id="BLOGGER_PHOTO_ID_5361494344526531314" border="0" /></a><br /><span style="font-weight: normal;font-size:100%;" >Continuing on this series on improving one's 10K run.</span><br /><h1><a href="http://www.runnersworld.com/article/0,7120,s6-238-244--1117-2-5X8X11-4,00.html"><span style="font-size:130%;">YOUR ULTIMATE 10-K PLAN</span></a></h1> <h2 style="font-weight: normal;"><span style="font-size:85%;">You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.</span></h2> <span style="font-size:85%;"><span style="color: rgb(46, 66, 116);"> By Doug Rennie</span></span><br /><div id="articlebody"><span style="font-size:85%;"><span class="datestamp">From the July 2004 issue of Runner's World </span></span><br /><strong><u><br />Intermediate</u></strong><br /><p><br />You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you've always finished feeling like you could have, or should have, gone faster. You consider yourself mainly a recreational runner, but you still want to make a commitment to see how fast you can go.<br /><br />Here's the two-pronged approach that will move you from recreational runner to the cusp of competitive athlete. First, you'll be adding miles to your endurance-building long run until it makes up 30 percent of your weekly mileage. Second, you'll now be doing a substantial amount of tempo running aimed at elevating your anaerobic threshold, the speed above which blood lactate levels skyrocket--a gulping-and-gasping prelude to your engine shutting down for the day. How to avoid this unpleasantness? With regular sessions at a little slower than10-K pace--that is, tempo-run pace. This will significantly improve your endurance and running efficiency in just six weeks.<br /><br />So your tempo work will include weekly "10-10s," along with a mixed grill of intervals and uphill running, all of which strengthen your running muscles, heart, and related aerobic systems (see "Stuff You Need To Know,").<br /><br />Oh, one more thing: Running fast requires effort--and some discomfort. Still, be conservative. If you can't maintain the same pace throughout a given workout, or if your body shrieks "No mas!" then call it a day. And maybe adjust your pace next time.<br /><br /></p> <!--stopindex--> <!--googleoff: index--> </div> <div id="articlebody"> <p> <strong>Get Your Training Started</strong> Find the <a href="http://www.runnersworld.com/personaltrainer/plans.html">10K Plan for Intermediate Runners</a> and more at the Runner's World Personal Trainer. </p> <!--stopindex--> <!--googleoff: index--> </div> <strong>Race Day Rules</strong><br />"Many intermediate runners run too fast in the first 5-K," says Coach Sinclair. "That's the surest way to run a mediocre time. Even pace is best, which means the first half of the race should feel really easy." Sinclair's wife and co-coach, Kim Jones, a former U.S. Olympian, adds this: "Divide the race into three 2-mile sections: doable pace for the first 2, push a bit the middle 2, then go hard the last 2."<br /><br /><strong>Stuff You Need To Know</strong><br /><em>Pace Intervals (PI)</em>: Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover.<br /><br /><em>Speed Intervals (SI)</em><br />Run these at 30 seconds-per-mile faster than goal pace. For 10-minute pace, run 2:22 (for 400m), 4:44 (800m), 7:06 (1200m). For 9-minute pace, 2:08 (400m), 4:16 (800m), 6:24 (1200m).<br />For 8-minute pace, 1:53 (400m), 3:45 (800m), 5:38 (1200m).<br /><br /><em>10-10s</em>: 10-minute tempo repeats at 30 seconds per mile slower than 10-K goal pace; 3- to 5-minute slow jog after each.<br /><br /><em>Total Uphill Time (TUT)</em>: Run repetitions up the same hill, or work the uphill sections of a road or trail course.<br /><br /><em>Strides (S)</em>: Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-71130238818410465232009-07-22T20:20:00.000-07:002009-07-22T20:22:13.731-07:00Straight Talk: from Runners World on the ultimate 10K plan for beginners<div style="margin: 20px 0pt 0pt;"> <a href="http://www.runnersworld.com/article/0,7120,s6-238-244-259-1117-0,00.html"><span style="font-weight: bold;font-size:130%;" ><span class="titleArticle">Your Ultimate 10-K Plan</span></span></a><br /> <div class="subHeader"><span style="font-size:85%;">You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed</span>.</div> <p class="authorName"><span style="font-size:85%;">By Doug Rennie </span></p> </div> <br />You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed. Sure, you can use it to train for your goal 6.2-miler, yet with certain adjustments you can also use it to prepare for everything from the 5-K to the marathon. But we're talking about the classic distance, made famous by Viren, Salazar, and the transcendant Gebrselassie. When you race a 10-K, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you. And remember: These are not one-size-fits-all plans, so if you can't complete a given workout, don't. If you need to rearrange training days to fit your schedule, do it.<br /><br /> <br /><strong><u>Beginner</u></strong><br /><br />You're a notch above novice. You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week, have done a little fast running when you felt like it, and now you want to enter--and finish--what you consider a real "distance race."<br /><br />If you're a beginner, your 10-K goal is less a personal record (PR) than an LDF (longest distance finished). You want to run the whole 6.2 miles, so you're going for endurance. Because it's likely to take you an hour to get there. "Basic aerobic strength is every runner's first need," says coach Jon Sinclair of Anaerobic Management (anaerobic.net).<br /><br />So you'll do most of your running at a steady, moderate pace. But we're also going to flick a dash of pseudo-speedwork into your endurance stew for flavor. This will put some added spring into your step, give you a brief taste of what it feels like to run a little faster, and hasten your segue to the intermediate level. Hence, every week, in addition to steady running, you're going to do two extra things.<br /><br /> <br /><strong>Get Your Training Started</strong><br />Find the <a href="http://www.runnersworld.com/personaltrainer/plans.html">10K Plan for Beginners</a> and more at the Runner's World Personal Trainer.<br /><br /> <br /><strong>Race Day Rules</strong><br />Have some fluids and an energy bar or bagel an hour before the start, and arrive early enough to get your number without the stress of long lines. Walk around about 10 minutes before the start, maybe even do a few minutes of slow jogging. Start off slower than you think you should, and work gradually into a comfortable and controlled pace. Let the race come to you. If there is an aid station, stop to drink and relax for 10 seconds.<br /><br /><strong>Stuff You Need To Know</strong><br />Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there.<br /><br /><strong>Gentle Pickups (GP):</strong> You gradually increase your pace over 100 meters to about 90 percent of all-out, hold it there for 10 to 20 meters, then gradually decelerate. Walk to full recovery before you start the next one. Nothing big, nothing really stressful--just enough to let your body go, "Ah, so this is what it feels like to go fast." Note: After a few AI/GP weeks, your normal pace will begin to feel more comfortable. And you'll get race-fit more quickly this way.<br /><br /> <br /><strong>Four Training Universals</strong><br /><br /><ul><li>Rest: Rest means no running. None. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you'll come back feeling refreshed.</li><br /><li>Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every mile you run, no matter how slow you go.</li><br /><li>Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.</li><br /><li>Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency that translates into more miles per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.</li></ul>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-66174241947949588302009-07-22T20:17:00.001-07:002009-07-22T20:19:19.061-07:00Straight Talk: from Runners World on improving your 10K runKeeping this up for my friends thinking of taking the 10K plunge.<br /><br /><div style="margin: 20px 0pt 0pt;"> <span style="font-size:130%;"><a href="http://www.runnersworld.com/article/0,7120,s6-238-244--11424-1-1X2-3,00.html"><span style="font-weight: bold;" class="titleArticle">Run Your Best 10-Miler</span></a></span><br /> <div class="subHeader"><span style="font-size:85%;">Follow one of these 10-miler training plans to the finish line </span></div> <p class="authorName"><span style="font-size:85%;">By Larry Indiviglia </span></p> </div> <br />These 10-week training plans (for intermediate, advanced, and beginning runners) were developed by Larry Indiviglia, a certified personal trainer and director of run programs at Island Fitness in San Diego. Since the goal is to race the 10-miler at or about your lactate-threshold pace, all three programs include at least one lactate-threshold-paced workout per week, along with one longer run to build endurance. The intermediate and advanced programs add a variety of speed and hill workouts that should include at least a one-mile warmup and a one-mile cooldown.<br /><br /><b>I. Beginner</b><br /><br />WEEK 1<br />Monday: Rest<br />Tuesday: 3 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 4 mi w/ 2 mi @ LT pace<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 6 mi w/ 4 mi @ 60% MHR<br />Total: 13 mi<br /><br />WEEK 2<br />Monday: Rest<br />Tuesday: 4 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 3 mi @ LT pace<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 6 mi w/ 4 mi @ 60% MHR<br />Total: 15 mi<br /><br /><br />WEEK 3<br />Monday: Rest<br />Tuesday: 4 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 3 mi @ LT pace<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 8 mi w/ 6 mi @ 60% MHR<br />Total: 17 mi<br /><br />WEEK 4<br />Monday: Rest<br />Tuesday: 5 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 4 mi@ LT pace<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 6 mi w/ 4 mi @ 65% MHR<br />Total: 16 mi<br /><br />WEEK 5<br />Monday: Rest<br />Tuesday: 5 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 6 mi w/ 4 mi @ LT pace<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 10 mi w/ 8 mi @ 60% MHR<br />Total: 21 mi<br /><br />WEEK 6<br />Monday: Rest<br />Tuesday: 6 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 5 mi @ 60% MHR<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 10-K race @ LT pace<br />Total: 17 mi<br /><br />WEEK 7<br />Monday: Rest<br />Tuesday: 4 mi @ 65% MHR<br />Wednesday: Cross-train<br />Thursday: 8 mi w/ 4 mi @ LT pace<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 10 mi w/ 8 mi @ 70% MHR<br />Total: 22 mi<br /><br />WEEK 8<br />Monday: Rest<br />Tuesday: 6 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 3 mi @ 75% MHR<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 8 mi @ LT pace<br />Total: 19 mi<br /><br />WEEK 9<br />Monday: Rest<br />Tuesday: 5 mi @ 65% MHR<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 3 mi @ 75% MHR<br />Friday: Cross-train<br />Saturday: Rest<br />Sunday: 6 mi @ 70% MHR<br />Total: 16 mi<br /><br />WEEK 10<br />Monday: Rest<br />Tuesday: 5 mi @ 70% MHR<br />Wednesday: Cross-train<br />Thursday: 4 mi @ 65% MHR<br />Friday: Cross-train<br />Saturday: 20 minutes easy<br />Sunday: 10-MILER<br /> <b><br />II. Intermediate</b><br /><br />WEEK 1<br />Monday: Rest<br />Tuesday: 5 mi w/ 3 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 1/4 mi x 6 @ 5-Kk pace, 1/4-mi recovery<br />Friday: 4 mi @ 65% MHR<br />Saturday: Cross-train<br />Sunday: 6 mi @ 75/80% MHR<br />Total: 20 mi<br /><br />WEEK 2<br />Monday: Rest<br />Tuesday: 5 mi w/ 3 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery<br />Friday: 4 mi @ 65% MHR<br />Saturday: Cross-train<br />Sunday: 8 mi @ 75/80% MHR<br />Total: 22 mi<br /><br />WEEK 3<br />Monday: Rest<br />Tuesday: 6 mi w/ 4 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery<br />Friday: 5 mi @ 65% MHR<br />Saturday: Cross-train<br />Sunday: 10 mi @ 75/80% MHR<br />Total: 26 mi<br /><br />WEEK 4<br />Monday: Rest<br />Tuesday: 6 mi w/ 4 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 7 mi w/ 1 mi x 3 @ 10-pace, 3- min recovery<br />Friday: 4 mi @ 65% MHR and 4 x 45-sec pickups<br />Saturday: Cross-train<br />Sunday: 8 mi w/ 6 mi @ 75/80% MHR and 1 mi @ LT<br />Total: 25 mi<br /><br />WEEK 5<br />Monday: Rest<br />Tuesday: 7 mi w/ 5 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 6 x Uphills<br />Friday: 6 mi @ 65% MHR and 6 x 45-sec pickups<br />Saturday: Cross-train<br />Sunday: 12 mi w/11 mi @ 75/80% MHR and 1 mi @ LT<br />Total: 30 mi<br /><br />WEEK 6<br />Monday: Rest<br />Tuesday: 6 mi w/ 2 mi x 2 @ LT pace, 4-min recovery<br />Wednesday: Cross-train<br />Thursday: 5 mi @ 65% MHR<br />Friday: 3 mi very easy<br />Saturday: Cross-train<br />Sunday: 10-K Race<br />Total: 20 mi<br /><br />WEEK 7<br />Monday: Rest<br />Tuesday: 6 mi w/ 4 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 7 mi w/ 1 mi x 3 @ 10-K pace, 3-min recovery<br />Friday: 6 mi @ 65% MHR and 8 x 45-sec pickups<br />Saturday: Cross-train<br />Sunday: 14 mi @ 75/80% MHR and mi 8 to 10@ LT<br />Total: 33 mi<br /><br />WEEK 8<br />Monday: Rest<br />Tuesday: 6 mi w/ 1/4 mi x 6 @ 5-K pace, 1/4-mi recovery<br />Wednesday: Cross-train<br />Thursday: 5 mi @ 65% MHR<br />Friday: 3 mi very easy<br />Saturday: Rest<br />Sunday: 10 mi time trial at goal race pace<br />Total: 24 mi<br /><br />WEEK 9<br />Monday: Rest<br />Tuesday: 5 mi w/ 3 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 1 mi x 2 @ 5-K pace, 5-min recovery<br />Friday: 4 mi @ 65% MHR and 8 x 45-sec pickups<br />Saturday: Cross-train<br />Sunday: 6 mi w/ 3 mi @ 75/80% MHR and 3 mi @ LT<br />Total: 20 mi<br /><br />Week 10<br />Monday: Rest<br />Tuesday: 5 mi w/ 3 mi @ 75% MHR<br />Wednesday: Cross-train<br />Thursday: 4 mi easy w/ 6 x 45-sec pickups<br />Friday: Rest<br />Saturday: 20 minutes very easy<br />Sunday: 10 MILER<br /> <b><br />III. Advanced</b><br /><br />WEEK 1<br />Monday: 3 mi @ 65% MHR<br />Tuesday: 7 mi w/ 5 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery<br />Friday: Rest<br />Saturday: 4 mi w/ Track Striders--8 laps<br />Sunday: 10 mi @ 80% MHR<br />Total: 29 mi<br /><br />WEEK 2<br />Monday: 4 mi @ 65% MHR<br />Tuesday: 8 mi w/ 2 mi x 2 @ LT pace, 3-min recovery<br />Wednesday: Cross-train<br />Thursday: 7 mi w/ 1/2 mi x 6 @ 5-pace, 1/4-mi recovery<br />Friday: Rest<br />Saturday: 4 mi w/ 4 x Downhills<br />Sunday: 10 mi @ 80% MHR<br />Total: 33 mi<br /><br />WEEK 3<br />Monday: 4 mi @ 65% MHR<br />Tuesday: 10 mi w/ 2 mi x 3 @ LT pace, 3-min recovery<br />Wednesday: Cross-train<br />Thursday: 5 mi w/ 6 x Uphills<br />Friday: Rest<br />Saturday: 4 mi w/ Track Striders 8 laps<br />Sunday: 13 mi @ 80% MHR<br />Total: 36 mi<br /><br />WEEK 4<br />Monday: 6 mi @ 65% MHR<br />Tuesday: 8 mi w/ 4 mi @ LT pace on hilly course<br />Wednesday: Cross-train<br />Thursday: 6 mi w/ 1 mi x 3 @ 10-K pace, 1/4-mi recovery<br />Friday: Rest<br />Saturday: 5 mi w/ 6 x Downhills<br />Sunday: 10 mi w/ 5 mi @ 80% MHR and 5 mi @ LT pace<br />Total: 35 mi<br /><br />WEEK 5<br />Monday: 5 mi @ 65% MHR<br />Tuesday: 10 mi w/ 2 mi x 3 @ LT pace, 3-min recovery<br />Wednesday: Cross-train<br />Thursday: 7 mi w/8 x Uphills<br />Friday: Rest<br />Saturday: 5 mi w/ Track Striders-- 10 laps<br />Sunday: 14 mi w/ 10 mi @ 80% MHR and 4 mi @ LT pace<br />Total: 41 mi<br /><br />WEEK 6<br />Monday: 7 mi @ 65% MHR<br />Tuesday: 7 mi w/ 5 mi @ LT pace on hilly course<br />Wednesday: Cross-train<br />Thursday: 4 mi w/ Track Striders 8 laps<br />Friday: 3 mi easy<br />Saturday: Rest<br />Sunday: 10-K race<br />Total: 27 mi<br /><br />WEEK 7<br />Monday: 4 mi @ 65% MHR<br />Tuesday: 10 mi w/ 6 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 7 mi w/ 1 mi x 4 @ 10-K pace, 1/4-mi recovery<br />Friday: Rest<br />Saturday: 5 mi w/ 8 x Downhills<br />Sunday: 16 mi w/ 10 mi @ 80% MHR and 6 mi @ LT pace<br />Total: 42 mi<br /><br />WEEK 8<br />Monday: 5 mi @ 65% MHR<br />Tuesday: 10 mi w/ 2 mi x 3 @ pace, 3-min recovery<br />Wednesday: Cross-train<br />Thursday: 7 mi w/ 10 x Uphills<br />Friday: Rest<br />Saturday: 4 mi w/ Track Striders--6 laps<br />Sunday: 10 mi time trial at goal race pace<br />Total: 36 mi<br /><br />WEEK 9<br />Monday: 5 mi @ 65% MHR<br />Tuesday: 6 mi w/ 4 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 4 mi w/ 1/4 mi x 8 @ 5-K pace, 200-meter rec.<br />Friday: Rest<br />Saturday: 4 mi w/ Track Striders 6 laps<br />Sunday: 8 mi @ 80% MHR<br />Total: 27 mi<br /><br />WEEK 10<br />Monday: 3 mi easy<br />Tuesday: 6 mi w/ 4 mi @ LT pace<br />Wednesday: Cross-train<br />Thursday: 4 mi w/ Track Striders--4 laps<br />Friday: Rest<br />Saturday: 2 mi easy<br />Sunday: 10-MILER<br /><br /><br /><b>Workout Key</b><br /><br /><b>LT Pace:</b> Lactate Threshold Pace is your 10-K race pace per mile, plus about 20 seconds, or about 85 percent of your maximum heart rate (MHR below).<br /><br /><b>Track Striders:</b> On a quarter-mile track, run the straights hard but not all out, and jog the turns for recovery.<br /><br /><b>Downhills:</b> Find a gentle hill that is about 100 yards long. Run down hard but controlled, and jog back up for recovery.<br /><br /><b>Uphills:</b> Find a hill that is about a quarter to a half mile in length with a five to eight percent grade, which is challenging, but not so steep that you can't sustain a strong uphill effort. Run up it at your 10-K race pace. Recover by walking back down the hill to your starting point.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-10464765157679527642009-07-22T20:13:00.000-07:002009-07-22T20:15:29.333-07:00Straight Talk: from Runners World on speed trainingTraining tips for runners<br /><br /><div style="margin: 20px 0pt 0pt;"> <a href="http://www.runnersworld.com/article/0,7120,s6-380-381-388-11879-0,00.html"><span style="font-size:130%;"><span style="font-weight: bold;" class="titleArticle">Speed 101 </span></span></a><br /> <div class="subHeader"><span style="font-size:85%;">How to get fitter and stronger—fast.</span></div> <p class="authorName"><span style="font-size:85%;">By Jeff Galloway </span></p> </div> <br />Running faster than you usually run can be very motivating. it can also take your fitness to another level. So if you've never done a speed workout before, or you haven't run one in more than a year, add some quicker running to your schedule once you've been logging at least three runs per week (at least 20 minutes per run) for four weeks or longer. To get started, go to a track, find some smooth trails, or head to any running area that is relatively flat and offers stable footing. Then try this introduction to speedwork:<br /><br /><b>First Workout: 15 Fast Seconds</b><br /><br />Warm up by walking for three minutes, then running easy for eight minutes.<br /><br />Run comfortably for 10 seconds, increase your speed for 10 more seconds, and speed up again for five seconds. At no point should you be running all out. Walk for two minutes. Repeat the series two more times.<br /><br />Cool down by running easy for eight minutes, then walking for three.<br /><br /><br /><b>Second Workout:</b> (four to six days later) Two Sets<br /><br />Do the same warmup and cooldown as in the first workout.<br /><br />Do the same acceleration drill followed by two minutes of walking, but instead of doing the series three times, do it four times.<br /><br />Then run comfortably for 10 seconds, increase your speed for 10 seconds, then speed up again for 10 seconds. Walk for two minutes. Repeat the series two more times.<br /><br /><br /><b>Third Workout: Two Sets and More</b><br /><br />Do the same warmup and cooldown.<br /><br />Once a week, repeat the second workout, adding two repeats to the first set of accelerations (work up to 12 repeats) and adding five seconds (work up to 30 seconds) to the length of the last segment in the second set of accelerations. Example: Week three you'd run six accelerations in the first set and extend the last segment of the accelerations in the second set to 15 seconds.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-84127934293564612852009-07-22T20:04:00.000-07:002009-07-22T20:10:41.705-07:00Straight Talk: training plan for a half marathonAwesome training plan for 4 months to get ready for the Milo Marathon in December
<br />
<br /><object type="application/x-shockwave-flash" data="//bin.clearspring.com/at/v/1/button1.6.swf" id="atff" style="width: 1px; height: 1px; position: absolute; z-index: 100000;"><param value="transparent" name="wmode"><param value="always" name="allowScriptAccess"></object> <script language="javascript1.1" src="http://www.runnersworld.com/coremetrics/v40/eluminate.js" type="text/javascript"></script> <script language="javascript1.1" src="http://www.runnersworld.com/coremetrics/cmdatatagutils.js" type="text/javascript"></script> <script language="javascript1.1" src="http://www.runnersworld.com/coremetrics/cmForFlash.js" type="text/javascript"></script> <div id="header"> <div class="topDivHome"> <!-- START top banner --> <div class="topBanner"> <script language="JavaScript"> <!-- hide from non-JavaScript browsers document.writeln('<scr' language="JavaScript" src="http://ad.doubleclick.net/adj/runnersworld/training;kw=;slot=728x90.1;topic=racetraining;sbtpc=home;tile=1;dcopt=ist;sz=728x90;ord=' + ord + '?" type="text/javascript">'); document.writeln('</SCR' + 'IPT>'); // end hide from browsers --> </script><script language="JavaScript" src="http://ad.doubleclick.net/adj/runnersworld/training;kw=;slot=728x90.1;topic=racetraining;sbtpc=home;tile=1;dcopt=ist;sz=728x90;ord=279791040963506940?" type="text/javascript"> </script><!-- Template Id = 2594 Template Name = Banner Creative (Flash) - In Page Multiples --> <!-- Copyright 2006 DoubleClick Inc., All rights reserved. --><script src="http://m1.2mdn.net/879366/flashwrite_1_2.js"></script> <object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" id="DCF215910867" height="90" width="728"><param name="movie" value="http://m1.2mdn.net/955598/adi_running_728x90_50k_3l_6.26.09v2.swf"><param name="flashvars" value="clickTag=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clickTAG=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clicktag=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&moviePath=http://m1.2mdn.net/955598/&moviepath=http://m1.2mdn.net/955598/&clickTag1=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.shopadidas.com/entry.jsp%3Fentry%3D2020250%26source%3DAD_adidas_RUNNING%3Arunnersworldcom&clickTAG1=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.shopadidas.com/entry.jsp%3Fentry%3D2020250%26source%3DAD_adidas_RUNNING%3Arunnersworldcom&clicktag1=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.shopadidas.com/entry.jsp%3Fentry%3D2020250%26source%3DAD_adidas_RUNNING%3Arunnersworldcom&clickTag2=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clickTAG2=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clicktag2=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld"><param name="quality" value="high"><param name="wmode" value="opaque"><param name="base" value="http://m1.2mdn.net/955598"><param name="AllowScriptAccess" value="never"><param name="bgcolor" value="#ffffff"><embed src="http://m1.2mdn.net/955598/adi_running_728x90_50k_3l_6.26.09v2.swf" flashvars="clickTag=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clickTAG=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clicktag=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&moviePath=http://m1.2mdn.net/955598/&moviepath=http://m1.2mdn.net/955598/&clickTag1=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.shopadidas.com/entry.jsp%3Fentry%3D2020250%26source%3DAD_adidas_RUNNING%3Arunnersworldcom&clickTAG1=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.shopadidas.com/entry.jsp%3Fentry%3D2020250%26source%3DAD_adidas_RUNNING%3Arunnersworldcom&clicktag1=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.shopadidas.com/entry.jsp%3Fentry%3D2020250%26source%3DAD_adidas_RUNNING%3Arunnersworldcom&clickTag2=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clickTAG2=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld&clicktag2=http%3A//ad.doubleclick.net/click%253Bh%3Dv8/3873/3/0/%252a/i%253B215910867%253B0-0%253B0%253B33422979%253B3454-728/90%253B32396857/32414733/1%253B%253B%257Efdr%253D212222028%253B0-0%253B1%253B12472937%253B3454-728/90%253B30285779/30303656/1%253B%253B%257Esscs%253D%253fhttp%3A//www.adidas.com/running%3FCMP%3DOTC-6E63S6196907%26link%3Drunnersworld" bgcolor="#ffffff" type="application/x-shockwave-flash" quality="high" swliveconnect="true" wmode="opaque" name="DCF215910867" base="http://m1.2mdn.net/955598" allowscriptaccess="never" height="90" width="728"></embed></object> <noscript></noscript><noscript></noscript> </div> <!-- END top banner --> <!-- START logo and topnav1 --> <div class="logo"> <a target="_parent" href="http://www.runnersworld.com/0,7904,,00.html"><img src="http://www.runnersworld.com/images/cda/logo_rw_community.gif" alt="Runner's World" border="0" height="42" width="385" /></a> </div> <a href="https://secure.rodale.com/webapp/wcs/stores/servlet/OaeEntryPage?storeId=10057&keycode=I9CWA002&mktOfferId=RWD21113&cm_mmc=runnersworld.com-_-LogoLink-_-Control%202%20year%20top%20$1-_-OfferId_RWD21113_keycode_I9CWA002" class="btnSubscribe">
<br /></a> <div id="topnav1"> <script> var Invalid = '"%22'; if (HDCookie == null) { //User is not currently logged in, so show them the login link document.writeln('<p class="loginInstruction"><a href="http://sso.runnersworld.com/rwsso/initLogin.do?callback=http://www.runnersworld.com/article/0,7120,s6-238-244--13246-2-1X2X3X4X5X6-7,00.html">Log In</a> or <a href="https://member.rodale.com/membercenter/mvc/createUser?site=runnersworld&returnUrl=http%3A%2F%2Fwww.runnersworld.com">Register</a> to join <a href="/comm/home/0,8091,,00.html">The Loop</a></p>'); } else { var numMessages = ""; function inBoxRequest() { var requestBatch = new RequestBatch(); //requestBatch.AddToRequest(new UserKey(userid), 'inbox',1,1); requestBatch.AddToRequest(new PrivateMessageFolderList()); var myCallbackMethod =function (responseBatch) { if (responseBatch.Responses.length == 0) { numMessages = 0; document.getElementById('unReadMessage').innerHTML = numMessages; } else { for (var i = 0; i < folders =" responseBatch.Responses[i].PrivateMessageFolderList.FolderList;" folderlistindex =" 0;" folderid ="=" nummessages =" folders[folderListIndex].UnreadMessageCount;" innerhtml =" numMessages;" firstbarlocation =" HDCookie.indexOf(" secondbarlocation =" HDCookie.indexOf(" displayname =" replaceAll(HDCookie.substr(firstBarLocation" userid =" HDCookie.substr(1,(firstBarLocation" userid =" HDCookie.substr(0,(firstBarLocation));" deluser =" HDCookie.substr(0,(firstBarLocation));"> -1) { //alert(delUser); Delete_Cookie('HD', '/', '.runnersworld.com'); Delete_Cookie('RMCUSER', '/', '.runnersworld.com'); Delete_Cookie('HDAC', '/', '.runnersworld.com'); } var text = '<p class="loginInstruction">'; text += '<span class="greeting">Hello <a href="http://www.runnersworld.com/community/persona/index.jsp?UID=' + userid + '">' + displayName + '</a></span>' text += '<ul>' text += '<li><a href="http://www.runnersworld.com/community/privatemessages/index.jsp">Messages (<span id="unReadMessage"></span>)</a></li>' text += '<li><a href="/comm/home/0,8091,,00.html">The Loop</a></li>' text += '<li><a href="http://sso.runnersworld.com/rwsso/initLogout.do?callback=http://www.runnersworld.com/article/0,7120,s6-238-244--13246-2-1X2X3X4X5X6-7,00.html">Log Out</a></li>' text += '</ul>' text += '</p>'; document.write(text); }</script></div></div></div>
<br /><div id="container"> <script language="JavaScript" type="text/javascript"> <!-- var articleId = "13246"; //var articleUrl = window.location.href; function submitRequest() { var requestBatch = new RequestBatch(); //alert('test'); var articleKey = new ArticleKey(articleId); requestBatch.AddToRequest(articleKey); requestBatch.BeginRequest(serverUrl, articlePageCallback); } function articlePageCallback(responseBatch) { if (responseBatch.Responses.length == 0) { var numRecommend = 0 var numComments = 0 writeCommentsAndRecommendations(numComments, numRecommend); } else { var article = responseBatch.Responses[0].Article; var numRecommend = article.Recommendations.NumberOfRecommendations; var numComments = article.Comments.NumberOfComments; writeCommentsAndRecommendations(numComments, numRecommend); } } function writeCommentsAndRecommendations(numComments, numRecommend) { var tmp = ""; tmp += ' <a href="#readerComments">Comments</a> ' + numComments ; if (tmp.length > 0) { tmp += '<span class="pipe">|</span>'; } //tmp += + numRecommend + ' Recommended'; document.getElementById('commentsAndRecommendCount').innerHTML = tmp; } //--> </script> <link href="http://www.runnersworld.com/css/cda/articlevideo.css" rel="stylesheet" type="text/css"> <script language="JavaScript"> function validate() { document.getElementById("errorMsg").innerHTML ='<span style="color:red;"></span>'; var man=true; var addr=document.getElementById("EmailAddress").value; var db=true; if (addr == '' && man) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">Email address cannot be blank</span>'; return; } var invalidChars = '";:?!()[]{}^|'; for (i=0; i<invalidchars.length;> -1) { document.getElementById("errorMsg").innerHTML='email address contains invalid characters</span>'; return; } } for (i=0; i<addr.length;>127) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">Email address contains invalid characters.</span>'; return; } } var atPos = addr.indexOf('@',0); if (atPos == -1) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">Email address must contain an @</span>'; return; } if (atPos == 0) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">Email address must not start with @</span>'; return; } if (addr.indexOf('@', atPos + 1) > - 1) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">Email address must contain only one @</span>'; return; } if (addr.indexOf('.', atPos) == -1) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">Email address must contain a period in the domain name</span>'; return; } if (addr.indexOf('@.',0) != -1) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">period must not immediately follow @ in Email address</span>'; return; } if (addr.indexOf('.@',0) != -1){ document.getElementById("errorMsg").innerHTML ='<span style="color:red;">period must not immediately precede @ in Email address</span>'; return; } if (addr.indexOf('..',0) != -1) { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">two periods must not be adjacent in Email address</span>'; return; } var suffix = addr.substring(addr.lastIndexOf('.')+1); if (suffix.length != 2 && suffix != 'com' && suffix != 'net' && suffix != 'org' && suffix != 'edu' && suffix != 'int' && suffix != 'mil' && suffix != 'gov' & suffix != 'arpa' && suffix != 'biz' && suffix != 'aero' && suffix != 'name' && suffix != 'coop' && suffix != 'info' && suffix != 'pro' && suffix != 'museum') { document.getElementById("errorMsg").innerHTML ='<span style="color:red;">invalid primary domain in Email address</span>'; return; } document.newsletter.submit(); } </script> <style> #ad300x250{ border-style: solid; border-color: 7386A7; border-width: 1px; margin-top: 8px; } #articlecontainer{ //margin-left: 10px; width: 990px; background: #202f5b; //background: #244277; } #content { width: 537px; float: left; margin-left: 0px; left-padding: 0px; text-align: left; } #articlerightnav{ width: 304px; float: right; padding-right: 12px; } #articleadright{ width: 400px; float: right; padding-right: 12px; } #articlebody{ margin-left: 10px; margin-right: 10px; clear: both; } #articletitle{ margin-left: 10px; } #articletitle .article_title{ font-family: arial, helvetica; font-size: 22px; font-weight: normal; color: #ff5114; margin-top: 0px; margin-bottom: 0px; margin-right: 10px; } #contentFooter{ background: #ffffff; margin-left: 10px; width: 517px; padding-top: 15px; clear: both; } #related{ background: #FFFFFF; padding-bottom: 10px; width: 304px; } #newsletterSignup{ background: #ADC3C8; } .footerBoxes{ margin-top: 12px; width: 259px; background: #ADC3C8; foo} p.footerBox{ margin-bottom: 10px; margin-top: 5px; margin-right: 8px; font-weight: bold; color: #003333; } a.footerBox{ font-weight: bold; color: #003333; } p.related{ line-height: 18px; margin-bottom: 5px; margin-top: 5px; margin-right: 8px; font-weight: bold; } p.relatedDiscussions{ line-height: 10px; margin-bottom: 0px; margin-top: 5px; margin-right: 8px; font-weight: bold; } .pagination { width: 290px; font-family: arial, helvetica; font-size: 11px; font-weight: normal; color: #6B6B6B; text-align: middle; float: left; } a.pagination{ color: #C7000C; } a.pagination:hover{ text-decoration: underline; } H2{ font-family: arial, helvetica; font-size: 12px; font-weight: bold; color: #3792BD; margin-top: 10px; margin-bottom: 8px; margin-right: 10px; } #titlebar { width: 975px; text-align: left; } #channelName {font-family: arial, helvetica; font-size: 22px; color: #ff5114; padding-top: 8px; padding-left: 15px; width: 635px; } #bodycontainer { height: 100%; min-width: 990px; float: none;} .articleFunctions { font-family: arial, helvetica; font-size: 10px; color: #E92334; } .articleImage{ margin-left: 10px; margin-top: 10px; } .topicLink{ color: #FFFFFF; } #topicSelected{ width: 117px; background: #FF5210; height: 18px; font: arial, helvetica; color: #FFFFFF; font-size: 10px; margin-top: 3px; line-height: 17px; text-align: left; padding-left: 3px; } #topic{ width: 117px; background: #31638C; font: arial, helvetica; color: #FFFFFF; font-size: 10px; margin-top: 7px; text-align: left; padding-left: 3px; padding-top: 2px; padding-bottom: 2px; } #subTopic{ width: 112px; background: #31638C; font: arial, helvetica; color: #FFFFFF; font-size: 10px; margin-top: 3px; margin-left: 5px; text-align: left; padding-left: 3px; padding-top: 2px; padding-bottom: 2px; } #subTopicSelected{ width: 112px; background: #FF5210; font: arial, helvetica; color: #FFFFFF; font-size: 10px; margin-top: 3px; margin-left: 5px; text-align: left; padding-left: 3px; padding-top: 2px; padding-bottom: 2px; } #articleleftnav { width: 120px; float: left; margin-right: 5px; margin-left: 10px; } .sponsoredItem{ color: #FFFFFF; width: 100px; text-align: left; } .featureDash { border-top: 1px dashed #72c9a3; width: 110px; height: 1px; margin-top: 5px; } #leftnavSponsor.A{ color: #FFFFFF; } .whitetext{ color: #FFFFFF;} .datestamp { font-family: arial, helvetica; font-size: 10px; color: #999999; } #commentsAndRecommendCount { margin: 15px 0px 0px; text-align: right; } .seeMoreArticlesDiv {margin-top:10px; border-top:1px solid #ccc; border-bottom:1px solid #ccc; padding:10px 0; font-weight:bold} .relTopDiss { width: 350px; margin:0; padding:10px 0; background: #fff; } .relTopDiss .contentList { line-height:18px; margin:0 10px; padding:7px 3px; border-top:8px solid #00a5f4; border-bottom:8px solid #00a5f4; } .relTopDiss .contentList h2 {color:#243e6d; text-transform:uppercase; font-weight:bold; margin:0 0 10px 0; padding:0; font-size:12px} </style> <!--stopindex--> <script language="javascript1.1" type="text/javascript"> <!-- cmProdLocationCheck(); cmCreatePageviewTag("Race Training-Article:Half-Marathon Special: Big Time ","Race Training",null); //--> </script> <div id="titlebar"> <div id="channelName" style="float: left;"><a href="http://www.runnersworld.com/channel/0,7119,s6-238-0-0-0,00.html" class="whitetext">TRAINING</a><span class="whitetext">:</span> <a href="http://www.runnersworld.com/topic/0,7122,s6-238-244-0-0,00.html" class="whitetext">RACE TRAINING</a> </div> </div> <div id="bodycontainer"> <div id="articlecontainer" style="clear: both;"> <!-- START Leftnav --><div id="content"> <div id="mainbody" style="background: rgb(255, 255, 255) none repeat scroll 0% 0%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial; padding-top: 10px; width: 531px;"> <!--startindex--> <!--googleon: index--> <div id="articletitle"> <img src="http://www.runnersworld.com/images/cma/bigtimeaug200.gif" alt="Half-Marathon Special: Big Time " style="float: left; margin-right: 10px;" /> <div style="text-align: right; margin-right: 10px; height: 16px; margin-bottom: 30px;"> <a href="javascript:getNewWindow('/article/printer/1,7124,s6-238-244-258-13246-0,00.html');" class="articleFunctions"></a><div class="recommendDivArea"><span id="commentsAndRecommendCount"><span class="pipe"></span></span><script language="JavaScript">gSiteLife.Recommend("ExternalResource", "13246", "http://www.runnersworld.com/article/0,7120,s6-238-244-258-13246-0,00.html", "Half-Marathon Special: Big Time ");</script><div id="Recommend1248318188136" class="Recommend"><div style="display: inline;"><div class="Recommend_Container"> <a href="http://www.runnersworld.com/article/0,7120,s6-238-244--13246-2-1X2X3X4X5X6-7,00.html#none" class="SiteLife_Recommend" onclick="return gSiteLife.PostRecommendation('ExternalResource','13246','Recommend1248318188136', document.title ,'http://www.runnersworld.com/article/0,7120,s6-238-244-258-13246-0,00.html' );">
<br /></a> </div></div></div></div> </div> <style>H1 { font-family: arial, helvetica; font-size: 22px; font-weight: normal; color: #ff5114; margin-top: 0px; margin-bottom: 0px; margin-right: 10px;}</style> <h1>HALF-MARATHON SPECIAL: BIG TIME </h1> <h2>The half-marathon is the fastest growing distance in our sport. In fact, the number of people who've raced 13.1 miles has nearly doubled in the past decade. Pick a training plan that's right for you—and then join the half-marathon boom yourself. </h2> <span style="color: rgb(46, 66, 116);"> By Jon Marcus </span> </div> <div class="caption">Image by Mauricio Duenas /AFP/Getty Images
<br /></div> <div id="articlebody">
<br /><span class="datestamp">From the August 2009 issue of Runner's World </span>
<br />
<br /> <p><b style="color: rgb(0, 0, 0);">THE PLAN</b>
<br />
<br /><span style="color: rgb(0, 0, 0);">Our exclusive beginner's training plan, designed by Chicago-based coach and author Jenny Hadfield, is all about slow, steady improvement. Hadfield tells first-time half-marathoners to </span><a style="color: rgb(0, 0, 0);" href="http://www.runnersworld.com/subtopic/0,7123,s6-238-263-266-0,00.html">cross-train</a><span style="color: rgb(0, 0, 0);"> twice a week to build endurance, stave off burnout, and actively rest running muscles. She also instructs them to gradually progress from daily 30- to 50-minute runs. For longer runs, she recommends slow, "conversational-pace" outings of up to 10 miles—not 13—to elude injury. "Is it really risky for a runner to do 13 miles in training? Not if they have a </span><a style="color: rgb(0, 0, 0);" href="http://www.runnersworld.com/article/0,7120,s6-238-267--12431-0,00.html">solid base</a><span style="color: rgb(0, 0, 0);"> of miles," says Hadfield. "But many beginners don't have a solid base of long runs. It's better to do 10 miles and show up ready to go than to do 13 and be hurt."</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 1</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 35 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 40 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: Rest</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 6 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 2</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 35 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 40 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 5 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 3</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 40 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 40 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 7 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 4</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 40 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 45 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 8 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 5</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 40 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 50 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: Rest</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 6 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 6</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 45 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 50 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 9 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 7</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 45 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 50 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 10 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 8</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 45 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 50 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 8 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 9</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 45 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 45 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: 30-40 min XT</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 6 miles conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">WEEK 10</b>
<br /><span style="color: rgb(0, 0, 0);">MON: 40 min moderate</span>
<br /><span style="color: rgb(0, 0, 0);">TUE: Rest</span>
<br /><span style="color: rgb(0, 0, 0);">WED: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">THU: Rest</span>
<br /><span style="color: rgb(0, 0, 0);">FRI: 30 min easy</span>
<br /><span style="color: rgb(0, 0, 0);">SAT: 15-20 min conversational</span>
<br /><span style="color: rgb(0, 0, 0);">SUN: Rest</span>
<br />
<br /><b style="color: rgb(0, 0, 0);">KEY: CONVERSATIONAL</b><span style="color: rgb(0, 0, 0);"> 65-70% of maximum heart rate (max HR) </span><b style="color: rgb(0, 0, 0);">EASY</b><span style="color: rgb(0, 0, 0);"> 70-75% of max HR </span><b style="color: rgb(0, 0, 0);">MODERATE</b><span style="color: rgb(0, 0, 0);"> 75-80% of max HR </span><b style="color: rgb(0, 0, 0);">XT</b><span style="color: rgb(0, 0, 0);"> Cross-training; strength training and/or cardio work other than running and walking, such as cycling, swimming, or elliptical training. Try to stay at 65-75% of max HR </span><b style="color: rgb(0, 0, 0);">WARMUP</b><span style="color: rgb(0, 0, 0);"> Walk five minutes at an easy pace before every run </span><b style="color: rgb(0, 0, 0);">COOLDOWN</b><span style="color: rgb(0, 0, 0);"> Walk five minutes at an easy pace and </span><a style="color: rgb(0, 0, 0);" href="http://www.runnersworld.com/topic/0,7122,s6-241-287-0-0,00.html">stretch</a> after every run
<br /></p></div></div></div></div></div></div>
<br />Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-40487061881098140242009-07-22T09:15:00.000-07:002009-07-22T09:18:08.534-07:00Straight Talk: leadership lessonGood read<br /><div class="blogPostsInfoFull"> <h4><span style="font-size:130%;"><a href="http://blogs.harvardbusiness.org/baldoni/2009/06/great_communicators_are_great.html">Great Communicators Are Great Explainers</a></span></h4></div>In the months since Barack Obama has taken office, a curious thing has occurred in his communication style. He has toned down the rhetoric and geared up the details. As Don Baer who once worked for President Bill Clinton <a href="http://www.npr.org/templates/story/story.php?storyId=105040463">put it</a>, Obama is now "the Great Explainer." <p>In doing so, Obama is following in the tradition of a previous president, Franklin Roosevelt. At his best, Roosevelt, either on radio or to the press, took on the role of a trusted friend explaining things in simple terms so that anyone could understand them. For example, Roosevelt compared the U.S. program of Lend Lease to Britain in 1941 to a neighbor lending a garden hose to a neighbor trying to put out a house fire. </p> <p>Explanation is a key attribute of leadership communications. Leaders know to inject their communications with verve and enthusiasm as a means of persuasion, but they also need to include an explanation for the excitement. <em>What does it mean</em> and <em>why are we doing it</em> are critical questions that every leader must answer with straightforward explanations. Here are three ways to become an effective explainer.</p> <p><strong>Define what it is.</strong> The purpose of an explanation is to describe the issue, the initiative, or the problem. For example, if you are pushing for cost reductions, explain why they are necessary and what they will entail. Put the cost reductions into the context of business operations. Be certain to explicate the benefits.</p> <p><strong>Define what it isn't.</strong> Here is where the leader moves into the "never assume mode." Be clear to define the exclusions. For example, returning to our cost reduction issue, if you are asking for reductions in costs, not people, be explicit. Otherwise employees will assume they are being axed. Leave no room for assumptions. This is not simply true for potential layoffs but for any business issue. </p> <p><strong>Define what you want people to do.</strong> This becomes an opportunity to issue the call for action. Establishing expectations is critical. Cost reductions mean employees will have to do more with less; explain what that will entail in clear and precise terms. Leaders can also use the expectations step as a challenge for people to think and do differently. Your explanation then takes on broader significance.</p> <p>Good explainers need to be careful, however, not to overdo the details. In a town hall meeting format, the leader sketches the facts and supports them with data points. Dwelling too long on a single point, or points, risks not simply boring the audience but confusing them. Save detailed explanations, which are necessary, for written documentation or team meetings. The latter presents an opportunity for the next level of leaders to translate the communications into action steps. </p> <p>As such, detailed explanations work well in face-to-face situations, or in team meetings. They become opportunities to elaborate on possibilities. More important, they also allow individuals to offer their feedback, something that typically cannot occur in large-scale town hall events. The explanation becomes an invitation for discussion, and skillful leaders use it to communicate not simply facts, but also to engage support for their ideas.</p> <p>One final point. Explanations may include aspirations. On March 31, 1945, Franklin Roosevelt gave a briefing to Congress on his meeting with Churchill and Stalin at Yalta in which the future of post-War Europe was discussed.</p> <p>During the course of his presentation to Congress, as H.W. Brands writes in a brilliant new biography of Roosevelt, <a href="http://www.amazon.com/Traitor-His-Class-Privileged-Presidency/dp/0385519583"><em>Traitor to His Class</em></a>, the President, only weeks from death, mused momentarily to talk about the need for enduring peace. "Twenty-five years ago, American fighting men [in reference to World War I] looked to the world to finish the work of peace for which they fought and suffered. We failed them then. We cannot fail them again." </p> <p>FDR, like all good leaders, knew how to close a good explanation with an equally good challenge; it puts people on notice and gives them a reason for action.</p>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-15675809711771084812009-07-22T09:09:00.000-07:002009-07-22T09:12:52.408-07:00Straight Talk: changing the world at workI decided to blog this here instead of my work blog because this deals with personal issues more than professional ones.<br /><br /><div class="blogPostsInfoFull"> <h4><span style="font-size:130%;"><a href="http://blogs.harvardbusiness.org/bregman/2009/06/the-best-way-to-change-a-corpo.html">A Good Way to Change a Corporate Culture</a></span></h4><!-- End: Entry Tags Module --> </div> <p>"I'd like to talk to you about a big project," the woman told me on the phone. "We need to change our culture."<br /> <br />She was a senior leader in a professional services firm, where people really are their most important asset. Only it turns out the people weren't so happy. Theirs was a very successful firm with high revenues, great clients, and hard working employees. But employee satisfaction was abysmally low and turnover rates were staggeringly high. Employees were performing, they just weren't staying.<br /> <br />This firm had developed a reputation for being a terrible place to work. When I met with the head of the firm, he illustrated the problem with a personal example. Just recently, he told me, a client meeting had been scheduled on the day one of his employees was getting married. "I told her she needed to be there. That the meeting was early enough and she could still get to her wedding on time."<br /> <br />He paused and then continued, "I'm not proud of that story, but it's how we've always operated the firm." Then he looked at me, "So, Peter, how do you change the culture of a company?"<br /> <br />Such a simple question. I wanted to give him a simple answer. <br /> <br />But a culture is a complex system with a multitude of interrelated processes and mechanisms that keep it humming along. <br /> <br />Performance reviews and training programs define the firm's expectations. Financial reward systems reinforce them. Memos and communications highlight what's important. And senior leadership actions — promotions for people who toe the line and a dead end career for those who don't — emphasize the firm's priorities. </p> <p>In most organizations these elements develop unconsciously and organically to create a system that, while not always ideal, works. To change the culture is awkward, self-conscious, and complex. It's better to avoid it if possible.<br /> <br />"Why do you want to change the culture?" I asked him. "The firm seems successful. Highly profitable. The culture seems to be working to support those goals. Why not keep it?"<br /> <br />He had to think for a few moments. "It's not sustainable. Eventually we'll lose our best people. No one will want to work here." And then he paused. "I won't want to work here."<br /> <br />That was good enough for me. But maybe not for everyone else. They'd spent years playing the game by a certain set of rules and they were playing to win. Now the head of the firm wanted to change the rules mid-game. Not easy to do. And not particularly subtle. We'd have to consciously change all the elements that have developed over decades to make up the system.<br /> <br />Or would we? In the late 1970s, University of Illinois researcher Leann Lipps Birch conducted a series of experiments on children to see what would get them to eat vegetables they disliked. This is a high bar. We're not talking about simply eating more vegetables. We're talking about eating specific vegetables, the ones they didn't like.<br /> <br />You could tell the children you expect them to eat their vegetables. And reward them with ice cream if they did. You could explain all the reasons why eating their vegetables is good for them. And you could eat your own vegetables as a good role model. Those things might help.<br /> <br />But Birch found one thing that worked predictably. She put a child who didn't like peas at a table with several other children who did. Within a meal or two, the pea-hater was eating peas like the pea-lovers.<br /> <br />Peer pressure. <br /> <br />We tend to conform to the behavior of the people around us. Which is what makes culture change particularly challenging because everyone is conforming to the current culture. Sometimes though, the problem contains the solution.<br /> <br />"Stories." I said to the head of the firm.<br /> <br />"Excuse me?" he responded.<br /> <br />"You change a culture with stories. Right now your stories are about how hard you work people. Like the woman you forced to work on her wedding day. You may not be proud of it, but it's the story you tell. That story conveys your culture simply and reliably. And I'm certain you're not the only one who tells it. You can be sure the bride tells it. And all her friends. If you want to change the culture, you have to change the stories."<br /> <br />I told him not to change the performance review system, the rewards packages, the training programs. Don't change anything. Not yet anyway. For now, just change the stories. For a while there will be a disconnect between the new stories and the entrenched systems promoting the old culture. And that disconnect will create tension. Tension that can be harnessed to create mechanisms to support the new stories.<br /> <br /> To start a culture change all we need to do is two simple things: </p><ol><br /><li>Do dramatic story-worthy things that represent the culture we want to create. Then let other people tell stories about it.</li><br /><li>Find other people who do story-worthy things that represent the culture we want to create. Then tell stories about them.</li><br /></ol><p>For example, if you want to create a faster moving, less perfectionist culture, instead of berating someone for sending an email without proper capitalization, send out a memo with typos in it.<br /> <br />Or if you want managers and employees to communicate more effectively, stop checking your computer in the middle of a conversation every time the new message sound beeps. Instead, put your computer to sleep when they walk in your office.<br /> <br />Or if you're trying to create a more employee-focused culture, instead of making the bride work on her wedding day, give her the week off.<br /> <br /><span style="color: rgb(255, 0, 0); font-weight: bold;">We live by stories. We tell them, repeat them, listen to them carefully, and act in accordance with them. </span><span style="color: rgb(0, 0, 0);">(emphasis mine)</span><br /> <br />We can change our stories and be changed by them.</p>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-5785901702271003672009-06-12T21:48:00.000-07:002009-06-12T21:49:54.741-07:00Straight Talk: on joining an online movement<a href="http://www.iamninoy.com/main.htm">Just signed up</a>. You should, too.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-83213199794879403462009-06-12T01:44:00.000-07:002009-06-12T01:45:33.431-07:00Straight Talk: different view on poverty alleviationAwesome read<br /><br /><br /><span style="font-weight:bold;"><a href="http://knowledge.wharton.upenn.edu/india/article.cfm?articleid=4114">Why the Fight against Poverty Is Failing: A Contrarian View</a></span><br />Published: October 31, 2006 in India Knowledge@Wharton<br /><br />Abraham George is the founder of The George Foundation, an NGO engaged in humanitarian work in India, and the author of India Untouched: The Forgotten Face of Rural Poverty. In this contrarian essay, he explores why the current strategies that governments and development agencies are employing to reduce poverty are not working the way they should. Among his arguments: Microcredit programs, as they are now practiced in India, do little to help the poor.<br /><br />By the World Bank's broad definition of poverty ($2.00 or less a day per person), there are more poor people in the world today than a quarter century ago. Nearly half the world's population, over three billion people, lives in poverty. In India alone, two-thirds of its one billion-plus population is poor. Yet, the strategy for alleviating poverty across practically every developing nation has remained essentially the same for the past several decades.<br /><br />There is plenty of talk about ways to increase income, reduce illiteracy and ill-health, and empower women. The increased attention given to these issues and pledges of additional financial assistance by world leaders are not matched by new and effective national initiatives that can significantly reduce poverty. So far, none of the poor countries has been able to achieve any of its key developmental targets. The emphasis is still on more funding for programs that have been in existence for many years. Yet these programs have had only marginal effect, and have not kept up with population increases.<br /><br />My personal experience on developmental projects is confined to India, but the broader lessons learned there are applicable to most developing countries. What follows explains what I consider are misconceptions in the current approaches, and how the attack on global poverty can be far more successful.<br /><br />International Development Assistance Hasn't Worked<br /><br />The UN Millennium project argues that it is the poverty trap of poor health, poor education and poor infrastructure reinforcing each other rather than bad planning, corruption, and ineffective execution that is hindering development of poor countries. The idea is that underdeveloped nations can be saved through more outside assistance and by expanding existing programs that are run mostly by governments. Those who support this notion want the World Bank and other international agencies and donors to make increased contributions to supplement domestic government resources. But there is very little evidence that foreign assistance has made much difference in overcoming the poverty trap in any country.<br /><br />As a consequence of the financial assistance received from international agencies, national governments rely on strategies developed by planners at organizations such as the World Bank and the United Nations. There is no shortage of ideas, enthusiasm, and expectations at the planning level, but what is lacking is good execution.<br /><br />Planners have no responsibility for ensuring that funded projects meet their goals in the field. Other than requiring periodic written reports and demonstration of individual cases where success has been prearranged, there is little feedback or accountability. Beneficiaries are not in a position to let their views be known, nor do they understand what is expected in the longer run.<br /><br />Misuse of Funds<br /><br />Governments, international agencies and donors have spent billions of dollars to address poverty. For example, in rural India, the government spends significant funds on subsidies (for electricity, fertilizer, fuels, etc.), food rations, price supports, land allocation/distribution, job training and financial assistance for initiatives in agriculture and small businesses. Loans from the World Bank and other international agencies and bilateral aid supplement domestic government resources. But who has benefited from all these programs and assistance?<br /><br />The beneficiaries are usually corrupt officials who manage and distribute funds, and landlords and powerbrokers who directly or indirectly extract benefits for themselves. In India, over 90% of the agricultural land is owned and partly cultivated by less than 10% of the rural population who are termed farmers; others are mostly laborers. Governments allocate land to the poor, but they are unable to utilize it because of limited water resources, bad soil conditions, and/or the inability to secure credit. Larger subsidies benefit bigger farmers, but the poor do not gain much directly from any government programs.<br /><br />The presumption that with more money, corrupt and inefficient governments and bureaucratic institutions will utilize funds efficiently and improve the deplorable conditions of the poor is an illusion. There are too many impediments to poverty reduction: bribery, political influence in the allocation of land and/or credit, diffused focus and priorities, poor execution, a shortage of rural infrastructure, and social inequality, among other factors. Supporters of the "more money" approach should be reminded of what the late Indian Prime Minister Rajiv Gandhi once admitted: Less than 15 cents of each dollar in assistance intended for the poor finally gets to them. That is not to say that assistance should not be increased. But the real focus should be on ensuring that the allocated resources reach the poor.<br /><br />Corruption and misallocation of development funds are ultimately the result of failed governance. Why bad governance? Unethical and illegal practices flourish in countries without free and independent press to investigate wrongful practices. Where the press is not sufficiently strong, there is little chance of preventing the "opportunistic behavior" of individuals, businesses and officials. Corruption can be reduced by assuring press freedom and strengthening private social institutions (such as advocacy groups) that stay independent. (Surprisingly, a democracy like India does not permit private radio stations to broadcast daily news!)<br /><br />If citizens cannot rely on an impartial judicial system, there is little hope for a just and fair society. Societies that do not protect property and persone from predators cannot expect to create sufficient wealth for everyone. It is the erosion of press independence and the weakness of legal system that are most troubling.<br /><br />The Limited Role of NGOs<br /><br />There are several participants in the developmental arena: national and foreign governments, international agencies, private companies and non-governmental organizations (NGOs). The role of NGOs has gained attention in recent years as they focus on micro-issues and provide grass-roots assistance. Many have taken up projects to improve the quality of education and healthcare, while focusing on specific critical areas such as HIV/AIDS, illiteracy and women's empowerment.<br /><br />NGOs have been advocates for the poor, pointing out issues of concern and presenting ideas for improvement, often figuring out how to press through the corrupt and self-serving regulations faced by their beneficiaries. Several are involved in income generation activities, offering microcredit or assisting with water resource management and use of indigenous technology. Some private companies have formed NGOs to attract grants from their governments and international agencies. These efforts usually complement those of governments in the implementation process.<br /><br />Despite positive contributions, NGOs have not been involved in major developmental undertakings intended to create large employment and wide income generation through sustainable businesses. This is attributable to their lacking good managerial skills and organizational structure to take up business ventures. Further, donor funds are usually restricted to narrowly defined projects. Consequently, the role that NGOs are best suited to play is in support of projects funded by governments and international agencies, or those limited initiatives approved by private donors.<br /><br />Unfortunately, those NGOs that actually carry out developmental work in the field are stuck within programs specified by planners in developmental agencies and donor institutions. New ideas that deviate from those already specified by planners seldom qualify for any funding. Thus, project proposals are prepared to reflect the requirements set by these planners in terms of methodology and outcomes. There is little initiative from the ground up, and no real feedback. Demonstrating compliance on paper ends up more important than actually getting the job done effectively. As a result, recipients of developmental funds spend significant time preparing reports for the planners to qualify for continued funding, and less time worrying about what benefits the poor.<br /><br />Microfinance Is Not a Panacea<br /><br />The expression "social entrepreneurship" was coined to reflect corporate benevolence toward the poor. Muhammad Yunus, who founded the Grameen Bank in Bangladesh in 1976, intended exactly that when he started giving poor people credit and assisting them in their local business ventures. Subsequently, many NGOs around the world started offering small loans to women who could otherwise not obtain credit from commercial banks. As different microcredit programs sprang up in poor countries, governments, international agencies and private donors joined in with necessary capital. Several experts in these institutions termed microcredit a revolutionary concept, and there is growing belief among many that it might be the way to solve poverty.<br /><br />Today, some for-profit funds and supposedly not-for-profit organizations market microcredit lending in developing countries, and even offer advertised returns on investment. One such microcredit intermediary in India recently publicized that it has been charging 36% interest until recently, when it dropped the rate to 26% for some borrowers by making the lending process more efficient. After all, it argued, credit card companies charge as high as 28% interest for credit-risk customers.<br /><br />The assumption is that poor people can be rescued quickly and easily with a modicum of money. (Microcredit is intended mainly for starting or expanding small businesses run by borrowers.) The claim is that microcredit (loans of around $100) has lifted tens of millions out of poverty in the developing world. However, assertions that more than 90% of the people who receive microcredit are poor, that most of them succeed in businesses started with these loans, and that they repay the loans at 24% annual interest or higher, go unchallenged.<br /><br />So far, there has not been any outcry on the high rate of interest. The poor do not have any voice in, or understanding of, financial markets. They are happy to get loans to meet personal emergencies (such as expenses toward surgery, marriage or dowry) or to pay off financial obligations to local money lenders who charge even higher rates. Microcredit intermediaries claim that this is social entrepreneurship, and not living on the backs of the poor.<br /><br />In my personal experience in rural India, I have observed that a small number of people, mostly village leaders and their family members, operate the few shops and businesses. They are the only ones who have the support mechanisms, knowledge, and skills to make a business succeed. A great majority of the poor rural populations do not have the ability or experience to start or run businesses, with or without access to credit. To expect them to succeed in business is unrealistic. They are uneducated and labor for landowners and for the few nearby businesses. At best, they might benefit from the trickle down effect if landlords and small businesses prosper.<br /><br />The George Foundation is engaged in poverty alleviation projects in rural Tamil Nadu, India, focusing on income generation activities, education, healthcare and community development. The foundation has studied some 17 villages and over 50 microcredit programs in South India. Data show that less than 5% of those receiving micro-loans start any business of their own. One preferred activity is buying and selling sheep, hopefully at a profit equal to the wages foregone. These types of activities are unsustainable in the long run. Consequently, less than 2% continue beyond the first three years, and very few succeed in any such "business" with small amounts of money and little or no support, training, or skills.<br /><br />Microcredit lenders are not concerned about what the borrowers do with their loans. Loans are usually made to individuals, but guaranteed by groups that can demonstrate their capacity to repay. Most borrowers of microcredit repay loans from income received at regular jobs, or from grants provided by governments for self-help programs. Not surprisingly, it is the intermediaries -- commercial banks and loan facilitators -- that gain the most from the spread between the cost of funds for the intermediaries and the loan interest charged by them. Commercial banks in India, for example, receive funds for microcredit programs from the government-run NABARD bank at 5% to 6%. They then lend at 10% to12% to a microcredit intermediary which, in turn, lends at 24% to 36% to the final borrower.<br /><br />The assurance of loan repayment makes microcredit popular among lenders, in addition to the high interest charged. Borrowers are motivated to repay loans because of an expectation of future monetary benefits. If one borrows and repays twice (no need to start any business, but maintain good paperwork), then he/she becomes eligible for a grant for $100 or more from a separate government program (each state offers its own variation of this facility). The free money from the government can be used to repay the third micro-loan made to that beneficiary. The government is short the amount of the grant, but the borrower is debt free, and the microcredit middle man is assured of capital and high returns.<br /><br />Why this round about way to offer free money when there are several direct means to reduce the debt burden of the poor? The answer probably lies in the fact that this form of "hand-out" is invisible within "social entrepreneurships". Moreover, major financial institutions have become embroiled in this commercial activity. A new breed of educated and well-trained loan sharks, with bank support, is now in the microcredit business in India. Microcredit has become a trendy cure-all. If poverty alleviation were a matter of lending, the world could eradicate poverty easily. It would cost about $300 billion at $100 per person -- a small sum in comparison to the trillions of dollars already expended over the past half a century. The present form of microcredit, as practiced in India, results in little or no sustainable development benefit for the poor. <br /><br />Importance of Private Sector Participation<br /><br />In developing countries, the government bears the primary responsibility for delivering basic services for the poor. It has traditionally been the agent for healthcare, education and job training, especially due to the inability of rural populations to pay for basic services. A significant portion of the costs associated with public services will continue to be borne by the state until rural incomes rise and/or until the private sector finds it attractive to be involved in such efforts.<br /><br />Government-run institutions have, for the most part, failed to offer quality services because they are unable to motivate those who carry out the tasks in the field. Those who can afford to pay for quality services rely on private providers. Even those who work for government go to private clinics for their healthcare needs, and send their children to private schools. Quality will never improve unless service providers have the incentive to serve the poor. Until then, the "haves" have markets to choose from, while the "have-nots" have bureaucrats to dictate to them.<br /><br />But, lack of affordability should not prohibit private sector participation. With NGOs as project facilitators, opportunities exist for public-private partnership. Private institutions can deliver services at reduced prices, but at a profit, within a competitive and independently monitored system where the costs are subsidized or even fully paid for by the government.<br /><br />In developing countries there is no serious effort to involve private companies, though most rural areas are, in fact, ideally suited for industries in herbal products, alternate fuels, cement and tile, lumber and pulp, meat, dairy and poultry. These private industries should function in a free market with sufficient checks and balances to ensure that they operate in a socially and environmentally responsible manner. By offering job opportunities in villages, they would alleviate migration to cities for employment.<br /><br />Financial incentives like low-interest loans and tax breaks, and physical infrastructure improvements will motivate private companies to build factories in rural areas. Elimination of controls on the sale of agricultural products, and assistance in finding new markets will attract many businesses. These measures will in turn improve the demand for produce and boost commodity prices to levels that can financially sustain rural families. Further, international agencies and donors must consider equity participation in companies instead of simply channeling funds through governments or offering grants. They should provide loans at low interest rates directly to local entrepreneurs who can demonstrate an ability to run successful businesses. In short, some of the available developmental funds must be used to support commercial activities in deprived communities. With more economic activity, the poor labor class can gain employment at better wages.<br /><br />Government's role ought to be that of a catalyst. There should be no room for bribes. The focus should be to provide incentives for private (and community) participation. When private individuals and institutions find it worthwhile to take risks and invest in economically depressed areas, there will be sustainable development and poverty reduction. As incomes rise, there will be less need for government involvement in the delivery of many services currently provided.<br /><br />It is not money alone but integrity and ideas that will make the real difference. A noted economist once asked me how I would go about improving the productivity of rural laborers on our farms. Creative thinking was my thought! We have instituted a program of de-worming drugs every six months, and daily iron tablets and protein-rich nutritional supplements prepared from locally available grains and nuts. Our workers wear wide hats protecting them from direct sunlight. These are simple, low cost measures, but they have contributed to a healthier and more productive labor force on our farms. For less than $10 per person a year, we have doubled their productivity!<br /><br />A New Model for Corporate Philanthropy<br /><br />Contrary to the recognized activities of NGOs, our foundation has embarked on a path similar to those of private organizations: We build institutions, develop human resources and managerial skills, and undertake major commercial projects -- for humanitarian reasons. One project currently underway is a 250-acre banana farm, the second largest in South India. My life-long experience in business, my convictions about free and open markets and the need to encourage an entrepreneurial spirit in the individual have helped me not to rely on donor funds alone. Instead, our foundation has invested in sustainable projects that generate "profits" as well as steady income for the poor.<br /><br />Our decision to confine business activities to farming results from the fact that the rural adult population in India is generally illiterate and lacks industrial skills. It is farming that gives them opportunities to better their lives; it is what villagers have a natural affinity for; and it is an industry where large numbers can be employed.<br /><br />With the goal of empowering poor women and elevating their income-generating capacity, The George Foundation set up Baldev Farms, a "learn while you earn" program. The farm uses precision agricultural tools, organic fertilizers and superior technology in drip irrigation to conserve water. Apart from the farm workers' daily wages, we set a portion of the profits generated from the sale of produce in a savings account to be used at the end of five years for the purchase of one third to one half acre of land for each family. Families will then cultivate their newly purchased land, sharing resources, such as wells and tractors. The foundation will remain a support organization to help address concerns and difficulties, while also offering know-how and access to markets.<br /><br />Within three years of starting Baldev Farms, more than 150 villagers, mostly women, have found labor and supervisory employment in the field; hundreds of others have benefited indirectly. Most have already come out of poverty, paid off their debt and freed themselves from bonded labor status. As the foundation expands its farming activity in high-value fruits and vegetables, it will soon generate sufficient cash flow to finance other humanitarian initiatives.<br /><br />Though the final chapter on this program is not yet written, the concept of offering each poor family a piece of the land to cultivate profitable crops is proving to be sound. With the profit sharing plan in place, everyone in our farm is highly motivated, takes initiatives and works hard. It is becoming increasingly clear to us that good management and a dedicated work force are assuring profitability to empower the poor.<br /><br />Admittedly, our "corporate" approach to philanthropy cannot be replicated by most NGOs. Only private for-profit companies have skill bases and resources to undertake such business ventures. But they must recognize that market opportunities can be tapped only when the purchasing power of consumers rises. Hence, for the foreseeable future, investment in the rural sector ought to be toward production as opposed to selling to the "bottom of the pyramid." In the longer run, it is competitive markets and involvement of the community in sustainable development projects that will solve poverty.<br /><br />As long as significant poverty exists around the world, and the disparity between the rich and the poor widens, private companies in developing countries need to make a contribution to solving the problem. A dialogue must begin between and among business leaders on devising rules for business conduct in deprived communities. The model must consider how poor people can be brought into the mainstream of consumers with sufficient purchasing power within a reasonable time period. Those who work must earn enough to be able to come out of poverty. Minimum wages and benefits must be adequate to meet at least basic human needs, and farmers must be able to sell their crops at prices that assure a fair net gain. Economic success and social justice must go hand in hand.<br /><br />There is serious concern in many circles, and rightly so, about whether the private sector can be trusted to operate fairly in communities that are poor. The fear is that free markets mean exploitation, citing what they call the "Wal-Mart Syndrome" of forcing suppliers, especially those from poor countries, to offer products at prices that leave little gain for workers.<br /><br />Troubling issues like this one will always exist. But they can be addressed through effective enforcement of laws and regulations concerning minimum wages, worker safety and benefits, non-competitive practices and environmental protection. Private companies must resist the temptation to extract government funds for their business activities in the name of social entrepreneurship. They must recognize that it is in their long-term interest to win the support of the communities where they operate. Repressive local norms in compensation and treatment of labor must be replaced with fair practices that assist the poor in adequately caring for their families. Market forces of supply and demand and competition for gaining a dedicated labor force and loyal consumers are powerful factors in motivating good behavior on the part of corporations.<br /><br />There are no easy answers. Poverty, in large part, can be solved if the poor gain new skills and if more jobs become available in the rural sector. For some, the solution lies in ownership of a permanent income generating asset: land. The poor need to have the opportunity to own and develop land, and grow profitable crops that can be sold in a competitive market.<br /><br />More money is not a prerequisite for success; proper use of available funds is. There is no substitute for good planning, effective organization and execution with accountability. Only those who bear financial risk can be expected to perform effectively.<br /><br />Handouts will not solve poverty; neither will it be solved by grand government projects, or by piecemeal interventions of NGOs. Instead, poverty will be solved with vibrant economic activity driven mostly by the private sector. The hundreds of millions of new jobs that are needed each year will come mainly from corporate business ventures in rural areas. The developmental strategy to address poverty must embrace this reality.<br /><br />A market-based approach to poverty reduction will result in income and wealth creation, and lay the groundwork for the next generation to avail of a wider range of opportunities with enhanced resources.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com1tag:blogger.com,1999:blog-5158784303175616962.post-7669697388682918132009-06-11T20:40:00.000-07:002009-06-11T20:53:23.224-07:00Straight Talk: build communities not just housesWhile the article is India-centric, there are points of resonance with local needs and activities. Gawad Kalinga comes to mind as the leading privately-led community-building charity in the country.<br /><br />The article highlights the main reasons why forcible relocations by national, regional (read: MMDA) and local governments do not work, especially when the relocation is done in remote, inaccessible sites with poor or no basic services/utilities available.<br /><br />Good read.<br /><br /><h2><a href="http://knowledge.wharton.upenn.edu/india/article.cfm?articleid=4219">India's Rural Poor: Why Housing Isn't Enough to Create Sustainable Communities</a></h2> <span class="published">Published: August 23, 2007 in India Knowledge@Wharton</span> <br /> <!-- start bodytext --> <img src="http://knowledge.wharton.upenn.edu/india/images/archive//082307_indian_village.jpg" alt="" align="right" border="0" hspace="6" vspace="0" /> <p><em>India</em><em>'s desire to become the world's next big economic power is as real as the enormous challenges it faces in raising the social and economic well being of its rural populations. According to Abraham George, founder of The George Foundation, an NGO focused on poverty alleviation in South India, "The issue of adequate housing is integral to poverty reduction and social justice" in India. In this opinion piece, George describes the living conditions of the rural poor and argues that government resettlement programs are inefficient and perpetuate caste-driven schisms. Instead of simply supplying shelter for the inhabitants of rural villages, he says, these programs need to work towards a larger goal of building "healthy and sustainable communities." </em></p> <p>Mahatma Gandhi is often quoted as having said, "India lives in the villages." That statement is as true today as it was more than 60 years ago. Nearly 70% of India's 1.1 billion-plus population still lives in 600,000 or so villages. If India is to be truly understood, it is the lives of these people that really count.</p> <p>Most "outsiders" or urbanites have a nostalgic view of rural India. They think of villages as peaceful havens where people live simple lives, where the air is pure and the land is green as far as the eye can see. Some of those images are indeed true, but the realities of day-to-day life for a great majority of rural people are nothing short of cruel. A living story of economic deprivation, social injustice and hopelessness has prevailed for centuries. The real story of rural India must be told with more than five hundred million characters who live on less than a dollar a day, most of them in terrible living conditions.</p> <p><strong>Statistics Mask Reality</strong></p> <p>Many of the rural poor work the fields in agriculture and are employed by the few landowners who reside in their villages. Several others pursue caste-associated occupations -- priests, carpenters, blacksmiths, barbers, weavers, potters, oil-pressers, leatherworkers, sweepers and so on. Lately, with increased economic activity in nearby towns, many commute outside their villages every day to work as drivers, construction laborers, packers and in other industrial jobs. Some migrate to cities for months, leaving their families behind. But despite the increasing demand in cities for labor met by rural migration, and the income generated by such employment, the living conditions for most rural people remain far from what can be called "acceptable." </p> <p>According to the Indian government and the World Bank, less than 30% of the nation is poor, and 70% of the poor (225 million) live in the villages. These official statistics are based on a per capita consumption expenditure of Rs. 356 ($8.70) per month, or Rs. 11.70 ($0.28) per day. This low yardstick grossly undercounts the number of poor people in rural India, and certainly does not reflect the living conditions for most of them. </p> <p>For example, The George Foundation's recent survey of nine villages in Hosur Taluk in Tamil Nadu state showed that more than 80% of the people live on a daily income of less than one dollar, the internationally accepted definition for poverty. Given the proximity of the surveyed villages to the rapidly growing city of Bangalore, this estimate reflects a more prosperous picture than what is true for most of rural India.</p> <p>Development of countries is often judged by certain economic and social statistics compiled by national governments and major international agencies such as the World Bank and the United Nations. By these aggregate measures, India has made significant progress in recent years, especially since liberalization measures were introduced in 1991. For example, the GDP growth rate now stands at 9.4% per year, much better than the less than 4% experienced during the 1990s. Life expectancy at birth has now improved to 64 years from 56 years 20 years ago; infant mortality has fallen to 5.6% from 8.1%; primary school attendance has risen to 74% from 65%, and the adult literacy rate is 61% as compared to 50%, all during the same period. </p> <p>There is no arguing that there has been improvement, but these statistics mask many realities that paint a far poorer picture of the country, especially in rural India. For example, consider the following: The rural economic growth rate has been stagnant -- at around 2% to 2.5% a year -- during the past decade, mainly because of the weak performance of the agricultural sector. This marginal expansion barely keeps up with the 1.75% annual increase in rural population, thus offering very little improvement in income and living standards for most people in the villages. </p> <p>More than half of all children in the country under the age of four suffer from malnutrition; this statistic is far higher for rural children. The government has built a vast system of more than 170,000 primary health centers and sub-centers throughout the country, and more are added each year, yet most of them are either dysfunctional or do not regularly provide even the minimal level of basic health care. </p> <p>Though primary school enrollment is exceptionally good, the education students receive in most rural schools is unacceptably bad, and less than 10% among them graduate from high school. While government statistics on national literacy have steadily improved for years, several independent studies have shown that less than 20% of the rural population can read or write beyond their own names, and an even smaller percentage can do simple arithmetic.</p> <p>Our foundation's survey of 17 villages in Hosur Taluk showed that less than 15% of the "lower caste" people who comprise over 70% of the population could write the number corresponding to their age. Given these and other realities, one has to wonder what meaningful progress has been achieved in many important areas, especially among the rural population.</p> <p><strong>Rural Living Conditions</strong></p> <p>National indicators regularly published by governments and international agencies do not include any statistics on the living conditions as exemplified by the type of housing available. Nor are there any published statistics on the average space available -- or density -- for each person in a house. </p> <p>Housing is one of the top priorities for most people, regardless of their income levels. In my interviews with many poor village women, practically everyone listed housing as their most important need -- above food, health care and education for their children. Without the security and comfort of a home, there is no escaping the difficulties resulting from poverty. Poor people do not have the financial means to buy or construct houses with their savings, and therefore they live in their ancestral huts, those rented from landlords (with ensuing obligations), or government-supplied houses.</p> <p>Poverty levels measured by monetary expenditures toward food do not adequately capture the quality of life that is greatly affected by the type of available housing. Adequate housing is considered by many to be a fundamental human right regardless of income level -- a basic necessity for all that cannot be denied in a fair and equitable society. It is interrelated with other aspects of life such as health and education. For example, children cannot study in a poorly lit house. Respiratory disorders among rural population in India are often the result of unfavorable housing and poor living conditions. Asthma and bronchitis are caused by pollen grains, dust mites, animal waste and several environmental factors related to bad housing conditions. Poor sanitation and hygiene, inadequate ventilation and smoke inhalation are all associated aspects of poor housing that affect health and social development. </p> <p>According to the National Family Health Survey, concluded in 2000 by the Indian government, only 19% of the rural population lives in <em>pucca</em> (strong) houses, while the remaining live in <em>kaccha</em> (weak) and <em>semi-pucca</em> houses with mud walls and thatched roofs. Eighty-seven percent of homes in the villages do not have toilet facilities. Cooking is usually done inside the house under inadequate ventilation with biomass such as dried cow-dung, fire wood, dry weeds or crop residue, exacerbating the risk of tuberculosis. </p> <p>The 2001 Indian Census estimated that 40% of rural houses do not have separate kitchens. When cooking is done inside the house, it is usually on the floor in the corner of a room, sometimes separated by a half-wall. Smoke fills the entire house during cooking, but occupants usually prefer to remain inside. Coughing and spitting are the resulting outcome, symptomatic of what finally leads to chronic illnesses.</p> <p><strong>Profile of a Rural Village</strong></p> <p>A typical Indian village has a resident population of around one thousand. While the layout of one village is different from another, the following description might be representative of a vast majority. </p> <p>Most villages are small and dense, with huts on either side of narrow lanes. Open drainage usually runs along those lanes, clogged and infested with mosquitoes. Except for those belonging to "upper castes," homes are usually placed close to each other -- four to five feet apart -- especially when the government builds housing for the poor. </p> <p>Landlords have their ancestral homes consisting of several rooms, one of which is set aside for storing grain and supplies. Often, prominent families of the upper castes live next to a courtyard and a temple, which is usually set aside for those same upper castes. "Lower castes" worship at a separate temple, a small decorated room with an idol, in another section of the village or elsewhere. Most villages have an open well or a bore-well, and separate times are set for upper and lower castes to fetch water.</p> <p>Most villages have both lower and upper castes living in separate sections. People belonging to Scheduled Castes (SC) and Scheduled Tribes (ST) are required to live in an area designated for them. Those belonging to "Most Backward Classes," "Backward Classes" and "Other Backward Classes" -- as they are officially categorized -- usually live in the same area where "Other Classes (Upper Castes)" live, but they do not mix with even lower castes. </p> <p>When the government builds homes for lower castes, it ensures this caste separation. In many instances, the government sets up housing colonies exclusively for Scheduled Castes and Tribes, and hence, an entire new village might consist of families belonging to only those castes.</p> <p>Larger villages might have a school, a <em>panchayat</em> (local governing body) office and a small gathering room for meetings. One or two huts might also serve as a shop-cum-residence, selling sweets and small household supplies. A somewhat leveled area might serve as a playground for children. There are no vegetable or flower gardens in the village, and farms are generally outside on adjacent land owned by landlords or a small number of people who might have been allocated government land for cultivation. </p> <p>Paved or unpaved narrow roads connect one village to another, usually separated by a few kilometers. One paved road (often not well maintained) connects several villages to a rural town nearby where the government has set up a primary health center to serve 25,000 people or more. These towns have many shops that cater to the daily needs of people living in the villages nearby.</p> <p><strong>A Typical Rural House</strong></p> <p>The rural poor live in huts and government-supplied "houses" that are no more than 150-200 sq. ft. in floor area. Huts are usually constructed from mud blocks, roofs are thatched and the floors are covered with a mud and cow-dung paste that serves as a disinfectant. </p> <p>Houses supplied by the government are constructed with cement blocks or bricks, the floor is cement, and the roof is made of concrete or asbestos. Usually there is only one room in the house, but in some cases a half-wall may be built to separate out the kitchen.</p> <p>These houses do not have their own toilets, but common toilets are made available at some distance at one corner of the village for several families to share. More often than not, these toilets do not function nor are they maintained, doors are broken or absent, and there is limited or no access to water close by. Hence, most people prefer to go into a wooded section or elsewhere in the village or nearby field where there is privacy. </p> <p>Our foundation recently completed a field survey of two <em>panchayats</em> consisting of nine villages in Hosur Taluk with 986 huts and houses for a total population of 4,850 residents. The average number of people per dwelling was 4.9. Huts are very small in size, often without windows, and a narrow opening serves as the entrance. </p> <p>Government-supplied houses are around 190 sq. ft. in floor area which works out to 38 sq. ft. of floor space per person -- only slightly more space than a full-size bed. Every house has two small windows, but they are not sufficient to permit cross ventilation or cooking smoke to escape freely. Those who have domestic animals such as cows or goats usually keep them inside their houses during the night. </p> <p>At least a third of all houses included in the survey required major repairs for leaky roofs, cracks in walls and damaged doors. None of the lower caste residents has the financial means to spend money on house repairs. While government-built houses are provided free of cost, residents are required to pay a small tax to the <em>panchayat</em>.</p> <p>The Tamil Nadu government estimates that a typical house for the poor costs around Rs. 45,000 to build. The state allocates houses to families belonging to scheduled and depressed castes based on their economic status. However, anyone officially classified as "poor" is eligible for a government grant of up to Rs. 45,000 (about $1,125) toward construction, provided that the applicant owns suitable land for the house. The government offers different financial schemes through banks that permit families to borrow money at zero to low interest rates (10% to 12%) for purchasing or developing land, and for construction of the dwelling. It also offers grants of up to Rs. 10,000 ($250) for renovation of an existing house. </p> <p>Most poor people do not have the ability to apply for these benefits without the assistance of middlemen or the direct intervention of government officials. Such intervention is expensive for the beneficiary because it invites kickbacks, commissions and bribes. Further, government-built houses are usually substandard because of poor workmanship and use of defective materials. </p> <p><strong>A Failing Housing Program </strong></p> <p>Despite the allocation of considerable funds by central and state governments, the housing program for the poor is failing for a number of reasons. The plan is ill-conceived, focusing on offering shelter as opposed to improving living conditions, and executed without sufficient thought about many inter-related considerations.</p> <p>While the government is the main promoter of housing schemes, several non-governmental organizations (NGOs) and social entrepreneurship ventures have also entered the arena. For the most part, NGOs have to rely on donor funds that are hard to come by, and therefore their contribution has not been significant. Social entrepreneurs who expect a certain return on their investment are focusing on lower-middle-class customers who are able to repay a mortgage or pay adequate rental; these investors have not found a suitable financial arrangement to offer housing to those who cannot pay the high interest rates (ranging from 18% to 36%) that are usually charged. </p> <p>Currently, the total supply of new housing is far short of the 100 million units that are needed at the very least, if the goal is to offer adequate housing for every poor family. Bad construction and poor maintenance are causing the breakdown of houses that were built some time ago, adding to the need for substantial home improvement. </p> <p>Further, many homes were built without considering the size of the family or its likely new members, and consequently, they are simply too dense or congested. The average floor space of 38 sq. ft per individual, not including the space taken by cattle, creates a very unhealthy and uncomfortable indoor environment.</p> <p>The focus on offering houses as "shelters" has motivated the government to look for cheap construction without offering even basic necessities. Without a small separate kitchen and adequate cross ventilation, for example, the entire house is turned into a smoke stack not suited for human habitation. The absence of an adjacent toilet with each house is inconsistent with any reasonable concept of meeting minimum human needs. Unless existing houses are extended to include a separate kitchen with proper ventilation and a small toilet, they cannot be considered "livable" dwellings. </p> <p>Additionally, government housing perpetuates the centuries-old practice of separation of residences based on caste. Instead of trying to break down this discriminatory practice, houses being built by the government for the "scheduled castes" ensure this separation. Further, the government has created a number of identical structures in new areas, effectively creating "scheduled caste colonies." It is hard to reconcile the government's official position concerning discrimination and human rights, and what it actually practices.</p> <p><strong>Focus on Community </strong></p> <p>The housing program as currently implemented will hardly improve the living standards of the poor, nor will it contribute to social justice. Before more funds are expended toward public housing, the government is well advised to reconsider its approach to the problem. In arriving at a new strategy for housing, planners must not lose sight of other, interrelated goals such as offering basic amenities, preventing diseases and assuring social integration. The approach must shift from the current focus on offering shelter to developing healthy and integrated communities. That might imply a departure from a caste-based approach to assistance based on income levels. </p> <p>While a great majority of the poor belong to lower castes at the present time, and therefore would be eligible for assistance under this approach, those belonging to higher castes should not be denied assistance if they deserve it for reasons of low income. Only then would it be possible to bring about social integration between different castes. This will also permit upward mobility for lower caste families who are able to afford better and bigger homes. Mixed-income housing programs have been successfully implemented in countries like the U.S. to bring about integration across race and class, and India should not shy away from taking similar approaches to achieving social equality among all its citizens. </p> <p>Instead of replacing huts with cemented houses at the same location, a better strategy might be to develop new communities at another location close by. That would offer considerable flexibility in properly laying out the entire housing complex. These new developments may incorporate facilities for sharing water, sewage processing and bio-gas production, as well as fruit and vegetable gardens and small shops. When resources are shared instead of wasted, and everyone lives in healthy conditions, overall productivity will increase considerably.</p> <p>Community development will certainly call for larger initial investment than what is required for building shelters. However, the long-term benefits associated with creating healthy and sustainable communities are likely to be far greater than the short term savings from building low-cost housing. </p> <p>It is possible to recover some of the additional costs associated with community development through innovative financing schemes that require extended repayments by beneficiaries commensurate with their increasing income levels. An appropriate partnership between government, donors, investors and financial institutions can pave the way for financial solutions that make it possible for beneficiaries to carry some of the burden. </p> <p>The issue of adequate housing is integral to poverty reduction and social justice. It must not be viewed in isolation, but as part of an effort to develop harmonious and healthy communities. In all these issues, the real solution lies in good public governance, building strong human foundations through education and health care, creating economic opportunity, and ensuring social justice for all. </p>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-6323975705561594012009-06-11T20:35:00.000-07:002009-06-11T20:40:17.312-07:00Straight Talk: the downsides of home ownership<span style="font-family:times new roman;">This works opposite to what we have been raised to believe (throw in the car and the perfect lawn).</span><br /><br /><br /><h2 style="margin: 15px 5px 10px 10px; padding: 0px;"><a href="http://knowledge.wharton.upenn.edu/article.cfm?articleid=2257">So You Think Owning a Home Will Make You Happy? Don't Be Too Sure</a></h2> <span class="published">Published: June 10, 2009 in Knowledge@Wharton</span> <!-- start bodytext --> <div style="border: 0px none ; margin: 0px 10px 30px; float: left;" id="graphicblock"> <img src="http://knowledge.wharton.upenn.edu/images/archive//060809_paper.jpg" alt="Article Image" style="border: 0px solid gray;" /> <div style="padding-top: 10px; width: 160px;" id="articletools"> <script type="text/javascript" language="JavaScript"> var exHed = "So You Think Owning a Home Will Make You Happy? Don\'t Be Too Sure"; ; var exDek = "So You Think Owning a Home Will Make You Happy? Don\'t Be Too Sure - from Knowledge@Wharton"; ; var exURL = "http://knowledge.wharton.upenn.edu/article.cfm?articleid=2257"; ; </script> <!-- Article Image/Options Block--> <div id="articletools"> <div style=""> <!-- AddThis Bookmark Button BEGIN --> <div style="margin: 10px 0px 0px 10px;"> <!-- AddThis Button BEGIN --> <script type="text/javascript">var addthis_pub="knowledgeAtWharton";</script> <script type="text/javascript" src="http://s7.addthis.com/js/200/addthis_widget.js"></script> <!-- AddThis Button END --> </div> </div> </div> <!-- Article Image/Options Block--> <!-- ID next --> </div> </div> <p>For generations, owning a home has been viewed as the cornerstone of the American Dream, the foundation for a happy family life and long-term financial security. Now, a new research paper challenges that conventional wisdom. Wharton's <a href="http://www.wharton.upenn.edu/faculty/wong.html">Grace Wong Bucchianeri</a>, a professor of real estate, says her research shows that while homeowners do experience significant joy, they also face more aggravation, spend less time with friends and are even heavier than renters living in comparable homes.</p> <p>Past research into the mood of homeowners showed that people felt a sense of pride and comfort in having their name on a deed. Bucchianeri argues that her research shows, however, that once the data are controlled for a range of variables, owning a home appears to deliver no more happiness than signing a monthly rent check.</p> <p>In a working paper titled, "<a href="http://real.wharton.upenn.edu/%7Ewongg/research/The%20American%20Dream.pdf">The American Dream or The American Delusion? The Private and External Benefits of Homeownership</a>,<em>"</em> Bucchianeri examines survey data from some 600 women in Ohio and weighs it across tax records and census data to study how homeownership affects the moods and feelings of individuals as well as their social interactions. "Homeowners report more positive results, but if you control for basic characteristics such as income, how nice the home is and health status, those results go away," explains Bucchianeri. "This suggests that our perception that homeowners are better off than renters might be fueled only by casual observations. The conventional wisdom might not hold up so well when you look at the data carefully."</p> <p><strong>Misery and Subprime Mortgages</strong></p> <p>Bucchianeri's research seems particularly relevant today because the bursting of the housing bubble has led to a good deal of stress -- both financial and psychological. As a result of the subprime mortgage crisis, she says her findings may help potential homebuyers take a deeper look at their motives for owning a home. They should not pursue homeownership because it is perceived to be a key ingredient in a meaningful and successful life. Renters may lack some freedom and flexibility in their lives and there are some financial risks to long-term renting. "Still, there are financial risks we are now seeing connected with homeownership," she adds.</p> <p>Interestingly, Bucchianeri's research is based on 2005 data collected before the housing crash. Even in a period of optimism about housing as a financial investment, she found that homeownership does not necessarily represent the fulfillment of a dream. "Overall, I found little evidence that homeowners are happier by any of the following definitions: life satisfaction, overall mood, overall feeling, general moment-to-moment emotions and affect at home," Bucchianeri writes. "The average homeowner, however, consistently derives more pain (but no more joy) from a house and home." </p> <p>A homeowner herself since 2005, Bucchianeri says, "I know there are aspects of homeownership that are not so enjoyable. My thought is homeownership might not be financially -- or emotionally -- for everyone."</p> <p>Bucchianeri says her research may be helpful in counteracting the widely accepted belief that homeownership carries with it many personal and social benefits. She notes that in a 2003 survey conducted by Fannie Mae, 74% of the respondents said they believe "owning something of your very own" is a reason to buy a home. Bucchianeri notes that without more careful analysis, important public policy matters, such as preserving the mortgage interest tax deduction or other support for housing programs, may be impacted by incomplete, or misleading, information. "This romantic view of homeownership alludes to important private and external benefits of homeownership, separate from the benefits of housing consumption on its own," the paper states.</p> <p>Bucchianeri explored both subjective and objective measures to determine the private benefits of homeownership and civic engagement. <span>The basis of much of her research is a survey of well-being, demographics and time use reported by women in Franklin County, Ohio, which includes Columbus, the state's largest city. The survey respondents logged their activities in various time periods, or episodes, each day. They then reported the intensity of 10 feelings during each time segment: Impatient, Competent/Confident, Tense/Stressed, Happy, Depressed/Blue, Interested/Focused, Affectionate/Friendly, Calm/Relaxed, Irritated/Angry. Bucchianeri ran that data against other survey data and objective measures such as property tax records to gauge the quality of the home to control for differences in the quality of the housing.<br /><br /></span></p> <p>Bucchianeri also examined the intensity of the emotions for each episode to create a net measure of mood for each respondent in the Ohio survey for the entire day. In addition to the episode data, survey respondents were asked broader questions about the level of general satisfaction in their lives. They were also asked about the amount of joy or pain they derive from various aspects of their lives including their neighborhood, house and home, children, family and community activities.</p> <p><strong>Joy versus Pain</strong></p> <p>In her analysis Bucchianeri focused on the individual responses and general satisfaction questions, particularly those most relative to her inquiry into homeownership, such as the amount of joy or pain derived from house and home. She used 2000 census data to factor in education, household income and average housing prices to add additional controls that would help her boil down the data to determine whether homeownership itself makes people happier and more satisfied with their lives.</p> <p>At first glance, the findings reflect the conventional wisdom that homeowners on average tend to be more satisfied with their lives as well as their neighborhoods and homes. However, even on an unadjusted basis, it is clear that homeowners also derive as much pain from their home that is similar in magnitude and significance to the joy they gain from homeownership. Bucchianeri's research indicates that even after controls are applied for financial insecurity -- which is often cited in prior research as the main negative of homeownership -- homeowners report more pain associated with their home. The research also tends to rebut theories that homeowners are happier because they enjoy greater self-esteem and a greater sense of control in their lives.</p> <p>The average homeowner tends to spend less time on active leisure or with friends, experiences more negative feelings during time spent with friends, derives less joy from love and relationships and is also less likely to enjoy being with people, according to the research paper. Bucchianeri notes that these results do not support the perception that homeowners are "gregarious" but they also do not paint homeowners as being overly burdened with housework. The average homeowner spends less time on leisure -- around three percentage points -- compared to the average respondent in the sample who spends 13.4% of her time awake on active leisure.</p> <p>On top of all else, the average homeowner tended to be 12 pounds heavier, according to the research. The study found no significant differences in sleep quality, or the use of sleeping pills or depression medication.</p> <p><strong>Homeownership and Social Participation</strong><br /><br />In addition to investigating these private, or individual, benefits, Bucchianeri also examined civic aspects of homeownership. Again, she found that despite the conventional wisdom, homeowners are not significantly different in terms of civic participation or social connectedness than renters. The paper states that the most striking finding in regard to social interaction is that average homeowners spend 4% to 6% less time interacting with friends and neighbors and experience more negative feelings when they are with other people. At the same time, these homeowners spend a similar amount of time with their spouses as renters do and less time with their parents and relatives. "So far, my results are contrary to the intuition that homeownership fosters more involved or better family lives. Indeed, it points to less active and less enjoyable social lives," Bucchianeri writes.</p> <p>When it comes to homeownership and civic participation and social connectedness, Bucchianeri compared indicators such as volunteer work, joy or pain experienced from activities in the community and pain from politics -- but she finds no significant differences by homeownership status. She also discovers little difference between homeowners and renters in participation in religion or satisfaction derived from it.</p> <p>When Bucchianeri examines civic participation of homeowners against the rate of homeownership in the respondent's neighborhood, she finds evidence that higher ownership rates in the respondents' own demographic and household income groups leads to lower reported pain from the neighborhood. "I do find results that if you are surrounded by people who are homeowners like you, that makes you enjoy the neighborhood and contributes to a positive attitude," says Bucchianeri. She adds that these findings suggest that looking at homeowners versus renters in this context may be too narrow an approach. "It may be more fruitful to look at the mechanics to capture the interactions among homeowners."</p> <p>Bucchianeri notes that despite the evidence that homeowners do not appear to be living as if they are in a dream, her results would actually tend toward an upward bias in well-being outcomes for homeowners. Homeownership may also open up new opportunities for pain that Bucchianeri can study in the future, including the joy or disappointment homeowners experience as a result of their relative housing position. She says it is difficult to pull out solid findings, "but I think that on average people like living in zip codes with a higher median housing value so they can live in reflected glory."</p> <p>Bucchianeri cautions that her research should not be used as an argument against homeownership, just as the abstract notion of the American Dream should not be used as an across-the-board endorsement for buying a home. People should balance what they are hoping to get from homeownership itself," she says. "It's really difficult, but more thinking should go into this rather than just accepting the conventional wisdom and going into homeownership by default."</p>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-72105644488979144962009-01-20T10:46:00.000-08:002009-01-20T10:48:41.998-08:00President Obama's inaugural speech<p>Reposting the text of the inaugural speech. Very inspiring<br /></p><p><br /></p><p>OBAMA: My fellow citizens:</p> <p>I stand here today humbled by the task before us, grateful for the trust you have bestowed, mindful of the sacrifices borne by our ancestors. I thank <a id="KonaLink1" target="_top" class="rcLink" style="text-decoration: underline ! important; position: static;" href="http://www.azcentral.com/news/election/president/articles/2009/01/20/20090120inaugurationspeech.html#"><span style="color: green ! important; font-family: Helvetica,Arial,sans-serif; font-weight: 400; font-size: 14.4px; position: static;color:green;" ><span class="rcLink" style="color: green ! important; font-family: Helvetica,Arial,sans-serif; font-weight: 400; font-size: 14.4px; position: static;">President </span><span class="rcLink" style="color: green ! important; font-family: Helvetica,Arial,sans-serif; font-weight: 400; font-size: 14.4px; position: static;">Bush</span></span></a> for his service to our nation, as well as the generosity and cooperation he has shown throughout this transition. </p> <p>Forty-four Americans have now taken the presidential oath. The words have been spoken during rising tides of prosperity and the still waters of peace. Yet, every so often the oath is taken amidst gathering clouds and raging storms. At these moments, America has carried on not simply because of the skill or vision of those in high office, but because we the people have remained faithful to the ideals of our forebears, and true to our founding documents.</p> <p>So it has been. So it must be with this generation of Americans.</p> <p>That we are in the midst of crisis is now well understood. Our nation is at war, against a far-reaching network of violence and hatred. Our economy is badly weakened, a consequence of greed and irresponsibility on the part of some, but also our collective failure to make hard choices and prepare the nation for a new age. Homes have been lost; jobs shed; businesses shuttered. Our <a id="KonaLink2" target="_top" class="rcLink" style="text-decoration: underline ! important; position: static;" href="http://www.azcentral.com/news/election/president/articles/2009/01/20/20090120inaugurationspeech.html#"><span style="color: green ! important; font-family: Helvetica,Arial,sans-serif; font-weight: 400; font-size: 14.4px; position: static;color:green;" ><span class="rcLink" style="color: green ! important; font-family: Helvetica,Arial,sans-serif; font-weight: 400; font-size: 14.4px; position: static;">health </span><span class="rcLink" style="color: green ! important; font-family: Helvetica,Arial,sans-serif; font-weight: 400; font-size: 14.4px; position: static;">care</span></span></a> is too costly; our schools fail too many; and each day brings further evidence that the ways we use energy strengthen our adversaries and threaten our planet.</p> <p>These are the indicators of crisis, subject to data and statistics. Less measurable but no less profound is a sapping of confidence across our land - a nagging fear that America's decline is inevitable, and that the next generation must lower its sights.</p> <p>Today I say to you that the challenges we face are real. They are serious and they are many. They will not be met easily or in a short span of time. But know this, America - they will be met.</p> <p>On this day, we gather because we have chosen hope over fear, unity of purpose over conflict and discord.</p> <p>On this day, we come to proclaim an end to the petty grievances and false promises, the recriminations and worn out dogmas, that for far too long have strangled our politics.</p> <p>We remain a young nation, but in the words of scripture, the time has come to set aside childish things. The time has come to reaffirm our enduring spirit; to choose our better history; to carry forward that precious gift, that noble idea, passed on from generation to generation: the God-given promise that all are equal, all are free and all deserve a chance to pursue their full measure of happiness.</p> <p>In reaffirming the greatness of our nation, we understand that greatness is never a given. It must be earned. Our journey has never been one of shortcuts or settling for less. It has not been the path for the faint-hearted - for those who prefer leisure over work, or seek only the pleasures of riches and fame. Rather, it has been the risk-takers, the doers, the makers of things - some celebrated but more often men and women obscure in their labor, who have carried us up the long, rugged path towards prosperity and freedom.</p> <p>For us, they packed up their few worldly possessions and traveled across oceans in search of a new life.</p> <p>For us, they toiled in sweatshops and settled the West; endured the lash of the whip and plowed the hard earth.</p> <p>For us, they fought and died, in places like Concord and Gettysburg; Normandy and Khe Sahn.</p> <p>Time and again these men and women struggled and sacrificed and worked till their hands were raw so that we might live a better life. They saw America as bigger than the sum of our individual ambitions; greater than all the differences of birth or wealth or faction.</p> <p>This is the journey we continue today. We remain the most prosperous, powerful nation on Earth. Our workers are no less productive than when this crisis began. Our minds are no less inventive, our goods and services no less needed than they were last week or last month or last year. Our capacity remains undiminished. But our time of standing pat, of protecting narrow interests and putting off unpleasant decisions - that time has surely passed. Starting today, we must pick ourselves up, dust ourselves off, and begin again the work of remaking America.</p> <p>For everywhere we look, there is work to be done. The state of the economy calls for action, bold and swift, and we will act - not only to create new jobs, but to lay a new foundation for growth. We will build the roads and bridges, the electric grids and digital lines that feed our commerce and bind us together. We will restore science to its rightful place, and wield technology's wonders to raise health care's quality and lower its cost. We will harness the sun and the winds and the soil to fuel our cars and run our factories. And we will transform our schools and colleges and universities to meet the demands of a new age. All this we can do. And all this we will do.</p> <p>Now, there are some who question the scale of our ambitions - who suggest that our system cannot tolerate too many big plans. Their memories are short. For they have forgotten what this country has already done; what free men and women can achieve when imagination is joined to common purpose, and necessity to courage.</p> <p>What the cynics fail to understand is that the ground has shifted beneath them - that the stale political arguments that have consumed us for so long no longer apply. The question we ask today is not whether our government is too big or too small, but whether it works - whether it helps families find jobs at a decent wage, care they can afford, a retirement that is dignified. Where the answer is yes, we intend to move forward. Where the answer is no, programs will end. And those of us who manage the public's dollars will be held to account - to spend wisely, reform bad habits, and do our business in the light of day - because only then can we restore the vital trust between a people and their government.</p> <p>Nor is the question before us whether the market is a force for good or ill. Its power to generate wealth and expand freedom is unmatched, but this crisis has reminded us that without a watchful eye, the market can spin out of control - and that a nation cannot prosper long when it favors only the prosperous. The success of our economy has always depended not just on the size of our gross domestic product, but on the reach of our prosperity; on our ability to extend opportunity to every willing heart - not out of charity, but because it is the surest route to our common good.</p> <p>As for our common defense, we reject as false the choice between our safety and our ideals. Our founding fathers, faced with perils we can scarcely imagine, drafted a charter to assure the rule of law and the rights of man, a charter expanded by the blood of generations. Those ideals still light the world, and we will not give them up for expedience's sake. And so to all other peoples and governments who are watching today, from the grandest capitals to the small village where my father was born: know that America is a friend of each nation and every man, woman, and child who seeks a future of peace and dignity, and that we are ready to lead once more.</p> <p>Recall that earlier generations faced down fascism and communism not just with missiles and tanks, but with sturdy alliances and enduring convictions. They understood that our power alone cannot protect us, nor does it entitle us to do as we please. Instead, they knew that our power grows through its prudent use; our security emanates from the justness of our cause, the force of our example, the tempering qualities of humility and restraint.</p> <p>We are the keepers of this legacy. Guided by these principles once more, we can meet those new threats that demand even greater effort - even greater cooperation and understanding between nations. We will begin to responsibly leave Iraq to its people, and forge a hard-earned peace in Afghanistan. With old friends and former foes, we will work tirelessly to lessen the nuclear threat, and roll back the specter of a warming planet. We will not apologize for our way of life, nor will we waver in its defense, and for those who seek to advance their aims by inducing terror and slaughtering innocents, we say to you now that our spirit is stronger and cannot be broken; you cannot outlast us, and we will defeat you.</p> <p>For we know that our patchwork heritage is a strength, not a weakness. We are a nation of Christians and Muslims, Jews and Hindus - and non-believers. We are shaped by every language and culture, drawn from every end of this Earth; and because we have tasted the bitter swill of civil war and segregation, and emerged from that dark chapter stronger and more united, we cannot help but believe that the old hatreds shall someday pass; that the lines of tribe shall soon dissolve; that as the world grows smaller, our common humanity shall reveal itself; and that America must play its role in ushering in a new era of peace.</p> <p>To the Muslim world, we seek a new way forward, based on mutual interest and mutual respect. To those leaders around the globe who seek to sow conflict, or blame their society's ills on the West - know that your people will judge you on what you can build, not what you destroy. To those who cling to power through corruption and deceit and the silencing of dissent, know that you are on the wrong side of history; but that we will extend a hand if you are willing to unclench your fist.</p> <p>To the people of poor nations, we pledge to work alongside you to make your farms flourish and let clean waters flow; to nourish starved bodies and feed hungry minds. And to those nations like ours that enjoy relative plenty, we say we can no longer afford indifference to suffering outside our borders; nor can we consume the world's resources without regard to effect. For the world has changed, and we must change with it.</p> <p>As we consider the road that unfolds before us, we remember with humble gratitude those brave Americans who, at this very hour, patrol far-off deserts and distant mountains. They have something to tell us today, just as the fallen heroes who lie in Arlington whisper through the ages. We honor them not only because they are guardians of our liberty, but because they embody the spirit of service; a willingness to find meaning in something greater than themselves. And yet, at this moment - a moment that will define a generation - it is precisely this spirit that must inhabit us all.</p> <p>For as much as government can do and must do, it is ultimately the faith and determination of the American people upon which this nation relies. It is the kindness to take in a stranger when the levees break, the selflessness of workers who would rather cut their hours than see a friend lose their job which sees us through our darkest hours. It is the firefighter's courage to storm a stairway filled with smoke, but also a parent's willingness to nurture a child, that finally decides our fate.</p> <p>Our challenges may be new. The instruments with which we meet them may be new. But those values upon which our success depends - hard work and honesty, courage and fair play, tolerance and curiosity, loyalty and patriotism - these things are old. These things are true. They have been the quiet force of progress throughout our history. What is demanded then is a return to these truths. What is required of us now is a new era of responsibility - a recognition, on the part of every American, that we have duties to ourselves, our nation, and the world, duties that we do not grudgingly accept but rather seize gladly, firm in the knowledge that there is nothing so satisfying to the spirit, so defining of our character, than giving our all to a difficult task.</p> <p>This is the price and the promise of citizenship.</p> <p>This is the source of our confidence - the knowledge that God calls on us to shape an uncertain destiny.</p> <p>This is the meaning of our liberty and our creed - why men and women and children of every race and every faith can join in celebration across this magnificent mall, and why a man whose father less than sixty years ago might not have been served at a local restaurant can now stand before you to take a most sacred oath.</p> <p>So let us mark this day with remembrance, of who we are and how far we have traveled. In the year of America's birth, in the coldest of months, a small band of patriots huddled by dying campfires on the shores of an icy river. The capital was abandoned. The enemy was advancing. The snow was stained with blood. At a moment when the outcome of our revolution was most in doubt, the father of our nation ordered these words be read to the people:</p> <p>"Let it be told to the future world ... that in the depth of winter, when nothing but hope and virtue could survive...that the city and the country, alarmed at one common danger, came forth to meet (it)."</p> <p>America, in the face of our common dangers, in this winter of our hardship, let us remember these timeless words. With hope and virtue, let us brave once more the icy currents, and endure what storms may come. Let it be said by our children's children that when we were tested we refused to let this journey end, that we did not turn back nor did we falter; and with eyes fixed on the horizon and God's grace upon us, we carried forth that great gift of freedom and delivered it safely to future generations.</p>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-18394218295752098842009-01-19T20:34:00.001-08:002009-01-19T21:20:11.602-08:00Straight Talk on running with a cause<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjq9qbKfG72rl3FASfci_-HV-yGPB21QG8yTls2yaxUNCRz-Fbbq5iOOpPy60GQgf2bl3Vmq2ejyTbiUGtX2sNbjqdZDepF3o5J1rdk7CcaCJRf8X9csqM5JtRuNvrhjRaOCN-PMSdGU6g/s1600-h/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 200px; height: 133px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjq9qbKfG72rl3FASfci_-HV-yGPB21QG8yTls2yaxUNCRz-Fbbq5iOOpPy60GQgf2bl3Vmq2ejyTbiUGtX2sNbjqdZDepF3o5J1rdk7CcaCJRf8X9csqM5JtRuNvrhjRaOCN-PMSdGU6g/s200/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5293241400395754530" /></a><br /><br />I had vowed to run my first marathon within the year but just for personal reasons. I haven't quite figured out the logistics, the details, the training yet...I guess I haven't built up the confidence or conviction to see this commitment through.<br /><br />I am rethinking my resolution when I came across an article on SocialVibe about Katie Price, a woman who will raise funds by running the London Marathon for her chosen charity. I am now thinking of running the Milo Marathon this year on behalf of both a local and my SocialVibe charity (Hunger and Poverty). I still don't know how to work this one out but I will use the free time now to get as much information as possible.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-3999433867586395192009-01-19T17:06:00.000-08:002009-01-19T17:29:30.524-08:00Straight Talk on service and volunteerism<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOo9Z3CE4_95G3fQzsaePC7elwrJqVmOI1kJyNyyA9qBK98vR003s5zMtgnQtM3Jo-w6zjSl23NGU6qtXFqRMkBhe9Kxaq5KAqwEZSf1lcCar9cUWj7UonMrHmRcOZudC-dVr3txlLn9js/s1600-h/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 200px; height: 133px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOo9Z3CE4_95G3fQzsaePC7elwrJqVmOI1kJyNyyA9qBK98vR003s5zMtgnQtM3Jo-w6zjSl23NGU6qtXFqRMkBhe9Kxaq5KAqwEZSf1lcCar9cUWj7UonMrHmRcOZudC-dVr3txlLn9js/s200/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg" alt="" id="BLOGGER_PHOTO_ID_5293181868845064946" border="0" /></a>Today, on the eve of Obama's inauguration, we are reminded for the need to serve, to volunteer, to give something of ourselves for others. This help may either be direct involvement in charities or causes or a donation to the same.<br /><br />I know many of us would like to help but either don't know where or how to get started. I was in that position as well some time back but online friends pointed me to several charity-run and aggregator sites where one may register to participate. Participation comes in several forms: recruitment, awareness, and/or fund-raising. Awareness requires the posting of site badges on personal websites or blogs. Recruitment involves inviting friends to participate in the program, usually through social networking sites. Fund-raising is self-explanatory but with a twist - people may give through numerous online payment gateways like Paypal, VISA/MasterCard/ Discover/AmEx or debit cards.<br /><br />I have recently signed up on <a href="http://www.socialvibe.com/">SocialVibe</a>, a charity/cause aggregator and chose Clean Water as my charity. There are numerous others including AIDS care, cancer awareness, poverty alleviation, and the like. Click on the blog title to see one successful project that has allowed the installation of a deep well for 333 individuals in Central Africa.<br /><br />Given the proliferation of such sites, one will now be hard-pressed to claim ignorance of ways to help.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-91333446724918245902009-01-18T20:41:00.000-08:002009-01-19T21:22:40.441-08:00My 2009 reading<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKvKlDazmRvbmCAjmomcu6UCA238SxuxP5A1aD60Hw7wqLaPSja6WzC9IETrbbPjOEkQ2E5nX2BLHUT6c_S7y36dRwqydAuH63Egh3wJFp2jSINJXih2DfMUktq6ErhLnDE16rtOVxWOqv/s1600-h/m172.gif"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 50px; height: 50px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKvKlDazmRvbmCAjmomcu6UCA238SxuxP5A1aD60Hw7wqLaPSja6WzC9IETrbbPjOEkQ2E5nX2BLHUT6c_S7y36dRwqydAuH63Egh3wJFp2jSINJXih2DfMUktq6ErhLnDE16rtOVxWOqv/s400/m172.gif" alt="" id="BLOGGER_PHOTO_ID_5292871757304249506" border="0" /></a><br /><span style="color: rgb(255, 255, 255);">I tried a free horoscope reading to see how my new year would run. </span><br /><br /><span style="font-size:85%;">Section 1: The Sun In The Solar Return Chart<br /><br />Sun Aspects Jupiter<br /><br /> Although Jupiter transits a new sign every year, Sun-Jupiter aspects do not occur in every solar return chart. The major task associated with Sun-Jupiter aspects is expansion of the personality into new areas of expertise. Hopefully, this expansion will be consistent with the individual's philosophical beliefs and spiritual goals. Jupiter's sign may be significant in some way, though usually it is the house placement that is important. For example, Jupiter in Capricorn can suggest a preoccupation with <span style="font-style: italic; color: rgb(255, 0, 0);">materialism</span>. <span style="color: rgb(0, 0, 153);">(uh-oh)</span> If Jupiter is also in the 4th house of the solar return chart, the individual may be looking to buy a bigger house in a more prestigious neighborhood. <span style="font-style: italic; color: rgb(255, 0, 0);">The main danger associated with this planet is a tendency toward <span style="font-weight: bold;">excessive behavior</span> and a <span style="font-weight: bold;">refusal to curb personal needs and desires in consideration of others</span>.</span> <span style="color: rgb(51, 51, 255);"><span style="color: rgb(0, 0, 153);">(please see registration on SocialVibe.com)</span> </span>Beneficial opportunities are associated with Jupiter; however, there is no guarantee of a positive return. You can augment the possibilities through <span style="font-style: italic; color: rgb(255, 0, 0); font-weight: bold;">enthusiasm</span>. <span style="color: rgb(0, 0, 153);">(YAY!)</span><br /><br />Sun Aspects Mercury<br /><br /> Just as in the natal chart, the solar return Sun is never more than 28 degrees from Mercury so does not form any major aspects other than the conjunction. Mercury conjunct the Sun indicates that the intellectual mind is actively involved in the goals of the Sun. <span style="font-style: italic; color: rgb(255, 0, 0);">Reading, writing, learning, and communication in all forms will be important to the pursuit. </span><span style="color: rgb(255, 0, 0);"><span style="color: rgb(0, 0, 153);">(Blogging is my new thing)</span></span><br /><br />Section 2: Mercury In The Solar Return Chart<br /><br />Mercury Aspects Jupiter<br /><br /> While Saturn-Mercury aspects are associated with pessimism, Jupiter, on the other hand, can imply optimism, and confidence. You may look forward to the future with great enthusiasm. But what you believe to be possible may differ from your actual experience. <span style="font-weight: bold; font-style: italic; color: rgb(255, 0, 0);">Optimism can lead to miscalculations and poor decisions if you overestimate your chances for success or underestimate the amount of time you will require to complete a task.</span> <span style="color: rgb(0, 0, 153);">(Looking out for that from now on)</span> Overscheduling is directly related to this inability to foresee possible future difficulties. You might assume that tasks are quite simple, when in fact they are very difficult. You may not be able to honor deadlines and promises you have made if they are unrealistic. <span style="font-weight: bold; font-style: italic; color: rgb(255, 0, 0);">The tendency is to overwhelm yourself with too many tasks or projects, too many details to remember. Stress results from these miscalculations.</span></span><span style="font-size:85%;"><span style="color: rgb(0, 0, 153);">(Been there, lived that)</span></span>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-65779033592339402782009-01-14T10:00:00.001-08:002009-01-18T21:22:26.312-08:00Dinner with cousins: Saturday, 01/11/09<big><span style="font-weight:bold;">Amici Restaurant, Tomas Morato, Quezon City</span></big><br /><br /><br />We said that we were only getting dessert at Amici resto, this after nearly finishing off two huge boxes of pizzas at my aunt's house. Just dessert, riiight.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgXMO6GkQObXaGNlrDtPos8LToj319D6f8ssMVOexcKC70eroVfNvT_yB5nlmOjl1rKe7qDnDtG7IAEUI-vWxIVQiXU-Xf2w1IS8DE7T5olbg7aG46GCmRhF5sDSHvcF60PezAs5QfuEx/s1600-h/IMG_0890.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgXMO6GkQObXaGNlrDtPos8LToj319D6f8ssMVOexcKC70eroVfNvT_yB5nlmOjl1rKe7qDnDtG7IAEUI-vWxIVQiXU-Xf2w1IS8DE7T5olbg7aG46GCmRhF5sDSHvcF60PezAs5QfuEx/s400/IMG_0890.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5291214169650676562" /></a><br />The pasta with meat sauce was good, if a tad salty.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5bNcG51q_9e8KcB9OL6G8qtGESGlbEZ1XXoTjOH3qPlEHOzg6ZSC_31wUjPiIY7FDubglTfxVXFLKRVYFv59ubuBN375ydEOlcdbjDztg3XVksIt5Baw3ajrgwB1837XTK_8QmGrwWjGX/s1600-h/IMG_0888.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5bNcG51q_9e8KcB9OL6G8qtGESGlbEZ1XXoTjOH3qPlEHOzg6ZSC_31wUjPiIY7FDubglTfxVXFLKRVYFv59ubuBN375ydEOlcdbjDztg3XVksIt5Baw3ajrgwB1837XTK_8QmGrwWjGX/s400/IMG_0888.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5291214163545249522" /></a><br />The cheese sticks were a crowd favorite...this set-up was wiped out soon after this picture was taken<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIfzQpwp7Q23AVj5C_bWcE8grfM5DW-q6QRAO9VJeLu29tcNL2Dk2x6UiId3xjDlT39BnRTZstpR_NzY05VeHyHHu18lB-8pTL7ISloeuaDjq85W-f4qjPrcs0n0Jt9BFThf5Xc3tOFVam/s1600-h/IMG_0887.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIfzQpwp7Q23AVj5C_bWcE8grfM5DW-q6QRAO9VJeLu29tcNL2Dk2x6UiId3xjDlT39BnRTZstpR_NzY05VeHyHHu18lB-8pTL7ISloeuaDjq85W-f4qjPrcs0n0Jt9BFThf5Xc3tOFVam/s400/IMG_0887.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5291214160029085346" /></a><br />The seafood pasta was my favorite; this will have me returning to Amici in months to come<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu87ID1-z2cvve4bPH8M7axkrLssIuu7aBNw_T8J2IEtYIQu5dYWX8r7nN-5_UcYE8Ai_A2VjxA5XJWP-WndQRylmu1v5fmVfClEvINd98hBeAsvaX8hsqMM33eJQsGtCPW_9UBRCOvFLU/s1600-h/IMG_0885.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu87ID1-z2cvve4bPH8M7axkrLssIuu7aBNw_T8J2IEtYIQu5dYWX8r7nN-5_UcYE8Ai_A2VjxA5XJWP-WndQRylmu1v5fmVfClEvINd98hBeAsvaX8hsqMM33eJQsGtCPW_9UBRCOvFLU/s400/IMG_0885.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5291214157264223314" /></a><br />The table set-up before the family attacked the food. <br /><br />This was followed by individual scoops of gelato after. It has always been hazelnut flavor for me. I remember my sister and I used to eat gelato wherever we got off the train we took during our last trip through Italy and I never ate anything else except for hazelnut flavor. <br /><br />Memories are best relived with one's loved ones.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-8396399876510382252009-01-11T03:29:00.000-08:002009-01-11T05:19:50.337-08:00Renewal of Old Ties<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPRIYvEft4_lgpamJfVq_CCFeDK_kA0dbctiUBD2B7JbiLCpT6qFRTwB4IqBhNc569_fXB5G-yyoCgi9RfZYrmUSHnFO9_8ogBjEtR4BjCUVaZy0my65ShSzd2yD7ZUdfje2z0JA5-QSW/s1600-h/n661644428_1062226_9674.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPRIYvEft4_lgpamJfVq_CCFeDK_kA0dbctiUBD2B7JbiLCpT6qFRTwB4IqBhNc569_fXB5G-yyoCgi9RfZYrmUSHnFO9_8ogBjEtR4BjCUVaZy0my65ShSzd2yD7ZUdfje2z0JA5-QSW/s400/n661644428_1062226_9674.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5290004022264706210" /></a><br />There is much to be said for renewing old ties and nothing could have made this more concrete to me than my recent Grade School reunion. <br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcTGPgY6GUOEsHYzeISz6oP9louN0WvBAJQevBORx9eNGAAP_G3bqSdu2cpQ00IF9VFrDyNdkfGKFU4m5Tr8MbUFKPQNzEMakt2jsX1pBdNsUr5IS7BjmE3k1HNP9i73hW4TYCIvvT4ntb/s1600-h/n661644428_1062223_8863.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcTGPgY6GUOEsHYzeISz6oP9louN0WvBAJQevBORx9eNGAAP_G3bqSdu2cpQ00IF9VFrDyNdkfGKFU4m5Tr8MbUFKPQNzEMakt2jsX1pBdNsUr5IS7BjmE3k1HNP9i73hW4TYCIvvT4ntb/s400/n661644428_1062223_8863.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5290024977388901826" /></a><br />I wish I could write the different stories but my memory and the need for discretion conspire to restrain me from disclosing much more. The pictures will suffice for now.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-4226978213975085382009-01-07T20:17:00.000-08:002009-01-07T20:27:27.576-08:00Straight Talk on genetics and fat<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0NcZkumuxX4O8ZSQ7VVdOim-HL2bkI0AoSJZjCP6uG8Dz2oUOjmdVbtK_G0ODUoX_COfDY0JhjLeMISByD2Ah0u9zziibej593or_Tb4wf4jl-gKD71SmEwHMCRMT4ONFrkmfVk9VUOyS/s1600-h/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 200px; height: 133px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0NcZkumuxX4O8ZSQ7VVdOim-HL2bkI0AoSJZjCP6uG8Dz2oUOjmdVbtK_G0ODUoX_COfDY0JhjLeMISByD2Ah0u9zziibej593or_Tb4wf4jl-gKD71SmEwHMCRMT4ONFrkmfVk9VUOyS/s200/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5288774774143636642" /></a><br /><br /><big>I have nothing more to add to this except to claim heritage for my poor body shape and consequent body image issues.</big><br /><br />By Caroline Bollinger<br />From the January 2009 Issue<br /><br /><small>Leave it to men to agree to stuff their face in the name of science! For 84 out of 100 days, a handful of male identical twins volunteered to consume an extra 1,000 calories per day for a study published in The New England Journal of Medicine. Theoretically, every guy should have gained the same amount—about 24 pounds—because it takes 3,500 additional calories to put on 1 pound. Instead, each twin gained about the same number of pounds as his twin, but there was a dramatic difference in gain between the twin sets. Some packed on as many as 29 pounds, whereas others saw the scale go up as little as 9.5 pounds. These findings and others have led scientists to estimate that at least 40 percent of our weight may be determined by the genetic cards we're dealt. Here are some potential players in being naturally slim:<br /><br /><span style="font-weight:bold;">Brown fat</span> It sounds and looks gross (it's darker than the white fat we all know and loathe), but brown fat is desirable because it burns more calories. All babies are born with it—it helps generate body heat when we're young and vulnerable to cold—but it may disappear as we develop other ways to stay warm (like learning when to put on a sweater). But at least 8 percent of women keep some brown fat, usually in their neck and chest, says C. Ronald Kahn, M.D., vice chair of the Joslin Diabetes Center in Boston, who's researching brown fat's benefits: "It could be that deposits of brown fat protect some people against weight gain, because they force the body to burn more energy."<br /><br /><span style="font-weight:bold;">Gas-guzzling cells</span> Fuel efficiency is a great quality in a car, but when it comes to your body, wasting energy is the way to go. The less energy you eke out of each calorie you consume, the more calories you burn just to survive. "In humans, caloric efficiency can vary by a couple of percentage points, and that's enough to make a difference in body weight," Ravussin says. An average 150-pound woman who uses only 2 percent less energy per day could store up to 5 extra pounds in a year.<br /><br /><span style="font-weight:bold;">Inner drive</span> You can't turn regular fat into brown, but you can speed your body's rate of calorie burn by building more lean muscle mass with strength training and weight-bearing exercises such as hiking and dancing. Muscle is more metabolically active than white fat, meaning it burns more calories doing nothing. It also feeds off fatty acids released from fat cells, so as muscle builds, fat cells shrink (if you don't eat excess calories). Good trade!</small>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-26841474607284489462008-12-31T10:33:00.000-08:002008-12-31T10:42:09.557-08:00First for the year is a shout-outI couldn't have asked for a better start to my blog year than to have my blog referenced to by another blogger, and an influential one at that. <br /><br /><a href="www.janettetoral.com">Ms. Janette Toral</a> wrote her 2008 wrap-up and had included the blogs of fellow Plurkers who have provided her with links to their year-end thoughts. I had two entries (i-swipemo and i-sabuhaymo) but she chose my personal journal. <br /><br />I have provided the link through this entries title. Or you may reach the same at: http://www.influentialblogger.net/2008/12/wrapping-up-2008.html.<br /><br />A good year in the making indeed.Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-77509538605086111242008-12-30T22:53:00.000-08:002008-12-30T23:31:09.432-08:00Farewell 2008<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDtXJ-Q85USlcexXc6c2kA5O8BY_CtombcglJdoyGx9cArkZlXbvAg-HBlu6FO4wPfjaAfB2435dRDw8_NNu4A2llWqynT_My8cFCpwp9u0XPKnyPrUyDx9t2NN0oOUYVXNRI477EnodBH/s1600-h/vancouver-fireworks.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDtXJ-Q85USlcexXc6c2kA5O8BY_CtombcglJdoyGx9cArkZlXbvAg-HBlu6FO4wPfjaAfB2435dRDw8_NNu4A2llWqynT_My8cFCpwp9u0XPKnyPrUyDx9t2NN0oOUYVXNRI477EnodBH/s320/vancouver-fireworks.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5285848433447723650" /></a><br />I couldn't be happier to end this year given the series of personal and professional challenges I faced. In order to usher in the new year, I would like to enumerate my resolution bullet-points for 2009:<br /><br />1. Blog more. I intend to populate all my blogs meaningfully.<br /><br />2. Work effectively. No longer will I just do a job for compliance but seek specific tasks that translate in quantifiable results.<br /><br />3. Eat better. No more diet soda. Less processed flour and sugar products (goodbye brownies and cinammon rolls, I barely knew you). Less fast food. More fruits.<br /><br />4. Engage more. I will exert more of an effort to get out and meet people, especially interesting people with unique perspectives.<br /><br />5. Deeper self evaluation. I promise to no longer be stumped when asked for my strengths & weaknesses, my most defining professional/personal decisions and core beliefs. <br /><br />I know I will discover more points moving forward but this is a good start.<br /><br />Happy New Year all!Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-68630422673170466152008-12-27T21:45:00.000-08:002008-12-27T21:50:32.457-08:00Straight talk on Politicians (and saying it because it is a bad thing)<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEGfjFUL8JcDtcIFuO5pQcqc8UTXrIGs9J1ElBTGoGX-1-cAGP3anPJa6pCbAF19sK4rRlYL-hMyX7QqIkUmcrF_uibd0KTN1IQtY8Vz_PrGOAtvbRb_9HnQJthinYMo7iY7WL_fEeU9Dq/s1600-h/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 200px; height: 133px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEGfjFUL8JcDtcIFuO5pQcqc8UTXrIGs9J1ElBTGoGX-1-cAGP3anPJa6pCbAF19sK4rRlYL-hMyX7QqIkUmcrF_uibd0KTN1IQtY8Vz_PrGOAtvbRb_9HnQJthinYMo7iY7WL_fEeU9Dq/s200/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5284713712439481394" /></a><br />So that more people will read about this. I hope the message gets to them that this behavior, whether in Lanao, Cainta or anywhere else in the Philippines, is no longer acceptable.<br /><br />Again - http://vicissitude-decidido.blogspot.com/2008/12/world-is-fucked-up.htmlNoel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-66634489111193171512008-12-22T16:31:00.000-08:002008-12-22T16:44:47.293-08:00The Year in Review<span style="font-style:italic;">This would be a good way to wrap up one's year then think about the coming one. Got this from a High School & Facebook friend.</span><br /><br /><span style="font-weight:bold;">1. What did you do in 2008 that you'd never done before?<br /><br /><br />2. Did you keep your new years' resolutions, and will you make more for next year?<br /><br /><br />3. Did anyone close to you give birth?<br /><br /><br />4. Did anyone close to you die?<br /><br /><br />5. What countries did you visit?<br /><br /><br />6. What would you like to have in 2009 that you lacked in 2008?<br /><br /><br />7. What date from 2008 will remain etched upon your memory, and why?<br /><br /><br />8. What was your biggest achievement of the year?<br /><br /><br />9. What was your biggest failure?<br /><br /><br />10. Did you suffer illness or injury?<br /><br /><br />11. What was the best thing you bought?<br /><br /><br />12. Whose behavior merited celebration?<br /><br /><br />13. Whose behavior made you appalled and depressed?<br /><br /><br />14. Where did most of your money go?<br /><br /><br />15. What did you get really, really, really excited about?<br /><br /><br />16. What song will always remind you of 2008?<br /><br /><br />17. Compared to this time last year, you are:<br /><br /><br />18. What do you wish you'd done more of?<br /><br /><br />19. What do you wish you'd done less of?<br /><br /><br />20. How will you be spending Christmas?<br /><br /><br />21. Did you fall in love in 2008?<br /><br /><br />22. What was your favorite TV program?<br /><br /><br />23. Do you hate anyone now that you didn't hate this time last year?<br /><br /><br />24. What was the best book you read?<br /><br /><br />25. What was your greatest musical discovery?<br /><br /><br />26. What did you want and get?<br /><br /><br />27. What did you want and not get?<br /><br /><br />28. What was your favorite film that you saw this year?<br /><br /><br />29. What did you do on your birthday, and how old were you?<br /><br /><br />30. What one thing would have made your year immeasurably more satisfying?<br /><br /><br />31. How would you describe your personal fashion concept in 2008?<br /><br /><br />32. What kept you sane?<br /><br /><br />33. Which celebrity/public figure did you fancy the most?<br /><br /><br />34. What political issue stirred you the most?<br /><br /><br />35. Who did you miss?<br /><br /><br />36. Who was the best new person you met?<br /><br /><br />37. Tell us a valuable life lesson you learned in 2008.<br /><br /><br />38. Quote a song lyric that sums up your year.</span>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0tag:blogger.com,1999:blog-5158784303175616962.post-87910591389052902512008-12-21T16:45:00.000-08:002008-12-21T16:46:53.304-08:00Because inquiring minds want to know<a style=" background: #000 url(http://www.bunkbeds.net/velociraptor/img/badge.jpg) no-repeat 0 0; display: block; width: 322px; height: 157px; text-align: center; padding-top: 150px; text-decoration: none; font-family: Times New Roman, serif; font-size: 30px; color: #ff9900; " href="http://www.bunkbeds.net/velociraptor/"> <span style="display: none;">I could survive for</span> 1 minute, 25 seconds <span style="display: none;">chained to a bunk bed with a velociraptor</span> </a> <p>Created by <a href="http://www.bunkbeds.net">Bunk Beds.net</a></p>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com3tag:blogger.com,1999:blog-5158784303175616962.post-14247579575730202252008-12-19T16:14:00.001-08:002008-12-19T16:34:13.800-08:00Straight Talk on best diet for diabetics<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifP69mTKWWtrh52KeNgP-8qtSBfsHTRsMml96gR90P8XSNp_ExCDWcsct7lNNcE1Yh3xWz-VE57U6ARw-Jg_-kg4y83uithNvT6goClYipRZNARitbFz8e5-05MCD5oQqWmF_NUKGfEISF/s1600-h/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 200px; height: 133px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifP69mTKWWtrh52KeNgP-8qtSBfsHTRsMml96gR90P8XSNp_ExCDWcsct7lNNcE1Yh3xWz-VE57U6ARw-Jg_-kg4y83uithNvT6goClYipRZNARitbFz8e5-05MCD5oQqWmF_NUKGfEISF/s200/2e29761cd37979f04a411ceac16f1d2227657431_m.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5281663415088431442" /></a><br />Again an article on diet and the importance of lentils. <br /><br />I am tracking these studies because of a genetic predisposition for Type 2 diabetes. This has been blamed on a change in eating habits in developing countries with an growing affinity for quick service food and sweets/confectionery and the overall increase in caloric intake. <br /><br />Now if we can only find a diet to mitigate the effects of a lentils on high levels of uric acid, yet another recessive trait to watch out for.<br /><br /><span style="font-weight:bold;"><a href="http://www.nytimes.com/2008/12/19/health/19diet.html?em=&pagewanted=print"><big>Recommended Diet for Diabetics May Need Changing, Study Suggests</big></a></span><br /><small><span style="font-style:italic;">By RONI CARYN RABIN</span><br /><br /><span style="font-style:italic;">People with Type 2 diabetes on a high-fiber diet kept their blood sugar under better control when they ate foods like beans and nuts instead of the recommended whole-grain diet, researchers have found.</span> (Emphasis mine)<br /><br />Beans and nuts are among foods that only modestly increase blood glucose levels; scientists describe these foods as having a low glycemic index. The new study, which lasted six months, is one of the largest and longest to assess the impact of foods with a low-glycemic index, researchers said.<br /><br />Participants on the low-glycemic diet also saw significant improvements in cholesterol after six months, with increases in HDL, the so-called “good” cholesterol associated with a reduced risk of heart disease, the study found.<br /><br />“That’s an important issue today, because there’s a double whammy for people who are diabetic," said Dr. David J. A. Jenkins, lead author of the report and a professor of nutritional sciences at the University of Toronto. "If they’re men, they have twice the risk of heart disease, and if they’re women, they have four times the risk. If you can hit the heart disease to which they’re particularly vulnerable, you may have something useful."<br /><br />“Pharmaceuticals used to control Type 2 diabetes have not shown the expected benefits in terms of reducing cardiovascular disease,” he added.<br /><br />The study was published on Tuesday in the Journal of the American Medical Association.<br /><br />Some 210 patients with Type 2 diabetes were randomly assigned to a low-glycemic diet or a high-cereal, high-fiber diet.<br /><br />The high-cereal high fiber diet emphasized “brown foods” such as whole-grain bread and breakfast cereal, brown rice and potatoes with the skin on. The low-glycemic diet included beans, peas, lentils, pasta, quickly boiled rice and certain breads, like pumpernickel and rye, as well as oatmeal and oat bran cereals.<br /><br />Both diets are low in saturated fat and trans fat. Both groups were told to limit their consumption of white flour and to eat five servings of vegetables and three servings of fruit each day.<br /><br />Participants on the low-glycemic diet saw their hemoglobin A1C levels — a measure of blood glucose levels over recent months — reduced slightly, by 0.5 percent on average, but experienced significant improvements in HDL, which increased by 1.7 milligrams per deciliter of blood on average. Those on the high-cereal diet saw smaller reductions in hemoglobin A1C and slight drops in HDL.<br /><br />Dietitians who work with people who have Type 2 diabetes said earlier studies had not demonstrated the benefits of low-glycemic index foods as clearly as this report.<br /><br />“We’ve been telling people to eat whole grains for a long time," said Emmy Suhl, a nutrition and diabetes educator at the Joslin Diabetes Center in Boston. "What this study shows is that it’s not enough to have whole grains. It’s these very specific low-glycemic carbohydrates that do a much better job."<br /><br />But, she said, following such a diet is complicated, since the glycemic index of a food can change depending on how it is prepared and served.<br /><br />“People tell us again and again that diet is the hardest part of diabetes management,” she added.</small>Noel Santiagohttp://www.blogger.com/profile/02774524983192128534noreply@blogger.com0