Sunday, December 25, 2011

Day 2: Bike ride, Shopping, Crane game, and Ice cream

Kaili: www.youtube.com Riko:www.youtube.com I DONT KNOW WHY MY VIDEOS ARE BLURRY!!! HELP! Today was really fun because you know...2 person bike rides are fun...LOL. I kinda forgot to put in some good footage but I hope you enjoyed that! We shopped at Zara the most and we were freaking out there cuz there was sooooooooooo much cool stuff! We bought a lot of cute stuff which we will wear in diff vids. And this is Kaili trying her first crane game in Japan...too bad she didnt get anything...but after that I gave her the hello kitty bunny and the bear :))) And then we ate some yummy ice cream!!! It was really gooooooood.

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Sunday, December 18, 2011

David Guetta feat. Akon - Sexy Bitch [HQ] LYRICS

Lyrics: Yes i can see her Cause every girl here wanna be her.. Ohh she's a diva They feel the same and i wanna meet her They say she low down, its just a rumor and i dont believe them they say she needs to slow down the baddest thing around town She is nothing like a girl you've...

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Tuesday, December 13, 2011

Why Do My Feet Hurt When I Bike?

!±8± Why Do My Feet Hurt When I Bike?

Earlier this week I was fortunate to carve out a 4 hour block of time for a long cycling workout. Being new to the sport of triathlon, 50 miles was the longest bike ride of my life! It was a really long, hot ride! The funny part was the only part of my body that hurt during and after the ride were my feet! Why is it that my feet hurt instead of my butt or legs? Turns out, I am not alone. Foot pain is much more common in cyclists than most of us realize. Biking is much gentler on my body than running, but your feet do take a pounding!

Let's investigate foot pain in cyclists just a little. I experienced a burning pain in my forefoot after about 40 miles that did not go away until about 2 hours after I got off my bicycle. Why did this happen? In my case, I sized my cycling shoes too small for the training plan. My shoes fit well when I started, but as soon as my feet started to get hot; they swelled and literally got squished by the stiffness of the shoes. At 40 miles, the nerves in between my toes were pinched and all my toes went to sleep then started to burn like they were on fire! This is commonly called metatarsalgia, traumatic neuritis or parasthesias.

Foot pain like I experienced is actually not uncommon in cyclists. This can be caused by improper placement of clips, poorly sized shoes and certain foot deformities that require more support in the shoes. Luckily, most foot pain can be solved by bigger shoes, metatarsal padding, different socks or custom foot orthotics. Burning pain can be a sign of a Morton's neuroma, an early stress fracture or lumbar radiculopathy (a pinched nerve in your back), so if your burning does not go away with simple solutions, quickly seek the advise of your podiatrist or sports medicine physician.

Other foot related problems seen in cyclist are plantar fasciitis and Achilles tendonitis, which in the early stages are usually solved by raising your saddle or turning it slightly askew. Often, we wait too long to address an injury because we think it will miraculously solve itself. Long standing foot pain often requires more aggressive treatments with custom orthotics, physical therapy, injections or even surgery in severe cases.

Thankfully my foot pain completely resolved with slightly bigger shoes, a thinner sock and a small metatarsal pad. My upcoming long rides on the way to a half-Ironman triathlon in the fall should be much more comfortable and pain free!


Why Do My Feet Hurt When I Bike?

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Thursday, December 1, 2011

Build Your Own Home Gym!

!±8± Build Your Own Home Gym!

Home gyms are becoming a rage these days. People are converting their study rooms and part of their sharing space in their house to accommodate a home gym. Home gyms are preferred because they cut down on time, are convenient and provide privacy. Before you zero in on a home gym of your choice, you need to consider your fitness need, the space available and then make a budget accordingly.

First and foremost do not cram your gym with all sort of needless equipment. For instance, if you want to lose weight or gain cardio resistance, then equipment like a powered cross trainer, a mechanized treadmill and a Swiss ball is enough. If you need to do strength training, then a Smith machine which costs 0 is apt. The cost of building a multi-gym to tone-up muscles can cost a cool 00 upwards. This will include things like lighting, flooring, ventilation system, and music.

The minimum area needed to build a home gym is about 150 square feet. There should be some area to move around too. If you have a 200 sq feet area, you can include a Jacuzzi as well. Apart from the main machines like the treadmill, the power plate machines; you should also keep dumb bells, resistance bands and an aerobic box. You should refrain from building your home-gym in the basement area.

Flooring is also an important part while building a gym. You can choose between rubber flooring or a vinyl flooring. Rubber flooring is good for cushioning any falls. One can be comfortable standing, running or walking freely easily unlike a tiled floor or carpeted flooring. Also rubber flooring can easily reduce the impact of any equipment fall. Rubber flooring is easy to maintain and clean as well. Vinyl flooring cuts down on the noise, is stain resistant, is hygienic and can be easily cleaned.

Light and air are two important factors in a gym. It is preferable to have a bold color on the walls to create the vibrant feeling. The lighting that is used should not hurt the eyes. You can have the lights hidden within concealed gloves. You can also use light fixtures that are shielded with frosted glass. This emits softer light which does not cause problems to the eyes while looking up at the ceiling. Dimmed lights are good for Yoga exercises or if you are relaxing after a workout session. You can also have lights concealed behind mirrors affixed on a well-lit wall.

Mirrors are an important part for your home gym because it helps to check your posture while you are working out. An exhaust fan and air conditioner also have a vital role to play when your body begins to generate heat and sweat. You can also keep your TV at eye level so that you don't have to crane your neck while watching it. There is nothing like an invigorating music going on that compliments your workout style.


Build Your Own Home Gym!

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Monday, November 28, 2011

19 Ways to Run Injury Free

!±8± 19 Ways to Run Injury Free

The great thing with running, unlike many other sports, is that it's very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1. Fuel right before runs - have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2. Core strengthening - Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3. Cross-train - even the worlds' fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Water running and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4. Refine your running technique - Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5. Aim to be a healthy weight - a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6. Increase your stress gradually - the general rule of thumb is to increase your mileage no more than 10% weekly. This gives the body time to adapt to increased stress and improve while decreasing injury risks.

7. Wear appropriate shoes - that are comfortable and functional for your foot type; and above all learn to recognize when they are past their use-by-date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated - and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group - if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone - Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist - regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem areas when they are tight and before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster - do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions - where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter - this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs - consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths - or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race - there's nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It's amazing how the legs find another gear to train at as well!

18. Learn to train easy - we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check...are you fatigued when you wake up? That's a day to pull out your bike or run easier.

19. Enlist specialists - get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.


19 Ways to Run Injury Free

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Friday, November 25, 2011

How to Achieve Extreme Physical Fitness Without Personal Training

!±8± How to Achieve Extreme Physical Fitness Without Personal Training

Life is hard. So, why make it even harder? In the pursuit of elite physical fitness, many individuals push themselves to the extreme. The "holy grail" of physical fitness cannot be achieved by following basic forms of training and dieting, but only by adapting to the highest levels of physical performance. Thus, it is essential to understand the response to individual training and adjust the routine accordingly. The toughest part is perhaps the excruciating pain; after all the sacrifices are made. Once the hurdles are tackled, and the walls are smashed, the light at the end of the tunnel begins to brighten. Moreover, physical elitism usually depends on the program, diet, and effort. The fitness program must be natural, effective, and efficient. The diet must almost always be impeccable. Most importantly, there are no shortcuts that can substitute hard work. Merriam Webster's Dictionary defines fitness as, "the quality or state of being fit". To an elite organization such as CrossFit, whose methods are proven effective by testimonies of athletes, military, cops, and others whose lives depend on fitness, this definition is considered insufficient. According to an issue of CrossFit journal, elite fitness in 100 words can be summed up as, "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports" (CrossFit). An entire way of living perhaps cannot be so easily defined in 100 words, but the journey must begin somewhere.

Discovering a perfect training routine is a demanding process and those who presume to know what it takes to be physically fit are most likely confused. There is no set path someone can take to reach his or her individual objective, but rather a training philosophy. According to Gym Jones, "A successful training program must be influenced by individual objectives, individual variances (height/weight), sport-specificity, current training status, and any cyclic emphasis that may be guiding the training" (Twight). The ongoing process of achieving a desired program requires constant searching. A workout routine is merely a tool the individual uses to achieve his or her objective. The gym is where the real work gets done. Obviously, a pro-fighter will have a different program to follow than a pro-football player. However, regardless of the sport-specific program, an individual will constantly have to tweak certain aspects of the program to gain an extra step from the competition. Acquiring the motivation and determination it takes to win usually means accepting pain and sacrifice with a positive attitude. There are no weekends or sick days in this journey, but only a lifestyle that starts upon wakening and ends when it's time to go to sleep. On the road ahead, do not waver. It is imperative not to confuse the desire to achieve a particular objective with the ability it takes to meet it. Consequently, present day society mistakenly views someone who is "physically fit" primarily on his or her appearance rather than the raw strength and endurance of the athlete. As a result, this misinterpretation creates a poisonous environment in many normal gyms and health clubs where users tend to go only through the motions rather than to demonstrate exactly what dedication and sacrifice can produce.

To become fit and healthy you need to eat good quality food. Food is the bedrock to the road ahead, and at this level of fitness, the diet must be flawless. In the United States, a considerable amount of people have no idea how to eat correctly. This is evident in a recent study performed by the American Diabetes Association that found approximately 64% of American adults to be overweight or obese. Due to mismanaged diets, far too often people will deprive their body of essential carbohydrates, proteins, and fats. These three elements are the building blocks of the human body. Carbohydrates are the body's main source of energy, and are commonly known as simple or complex carbohydrates. The body needs enough carbohydrates throughout the day particularly under intense physical activities to maintain a healthy condition. If there is no source of carbohydrates, the body will begin to create carbohydrates by breaking down proteins. Protein is perhaps the most important nutrient in our body, and is usually arranged in different strands called amino acids. Unlike carbohydrates or fats, it would be detrimental to reduce the intake of protein in the body. However, it is also possible to consume too much protein, but highly unlikely. What kind of protein is the best? The key here is to mix it up. Try to get as many different types of proteins as possible. It shouldn't be too difficult with the vast amount of nutritional stores conveniently located everywhere these days. Protein should be included as the core of any nutritional plan, making foods rich in protein such as eggs, meat, and milk, literally the foundation. In addition to carbohydrates and proteins, fat intake is also essential for proper health. There are four different types of fats: saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats. Each type of fat has a specific function in the body, but mostly provides energy for cells and helps form the body's hormones. First, saturated fats can be found in animal products and usually carry a negative connotation because of their tendency to raise bad cholesterol levels. Second, monounsaturated fats are found in good vegetable sources such as olive oil and canola oil, and can help reduce bad cholesterol levels while maintaining good cholesterol levels. Third, polyunsaturated fats are used by the body to create hormones. These hormones are involved in many bodily functions including muscle contraction/relaxation, blood vessel constriction/relaxation, immune response to injury and infection, producing fever, pain and inflammation. Last, trans fats are fats that are typically used in baking because they have a higher melting point. Trans fats are not essential and, in fact, usually lead to higher health risks that are associated with heart disease. Trans fats can be found in many partially hydrogenated oils that are commonly used in deep frying food products such as french fries. (Sizer 138-157). When it comes to dieting, its all about living without. The human body is a temple, and on the road ahead the toughest part is not the training, but mastery of the diet.

The combination of experience and hard work are just as crucial as any other ingredient in a physcially demanding routine. In other words, doing more than what is required is not considered hard work, but a lack of knowledge and experience. Hard work is measured by the intensity of a workout, not the quantity. Neverthless, it seems as if science has just about destroyed what society considers as a hard work ethic by creating "the magic pill". According to recent article in the Colorado Springs Gazette, "Major pharmaceutical companies are racing to be among the first to release drugs that will supposedly enable us to eat what we want, not exercise and still lose weight in the double digits" (Bryant). This pill may as well be labeled "laziness", as it encourages the appearance of fitness, rather than relative strength, power, and endurance of genuine fitness. A much harder pill to swallow is perhaps the physical location where hard work is carried out. This location resides in a space where comfort is all but an illusion. The very environment proposes such challenges so harsh that every ounce of measurable energy must be spent to accomplish them. The atmosphere alone influences the individual's state of mind upon entering. This journey demands devotion; a commitment in the form of actual time spent, regardless of how tired, how cold, or how hard. There are no shortcuts, and on this road ahead the risk of failure becomes very realistic.

In this day and age, many people want to experience shocking results overnight. Understanding and being familiar with individual training will not produce instant gratification, but will yield much faster results. Every day that passes on the road ahead is a leap of progress that exposes ignorance. The process of achieving personal objectives will take as long as it takes; while psychological aspects of physical training will usually surface under this intense period of physical performance. For example, What if I fail? Failure confronts all of us, and is essentially a thought process of the mind. The reality of failure must be used as an advantage opposed to a weakness on this journey. The toughest part to reaching a state of physical elitism is sticking to the path. The road ahead requires obligation, persistence, knowledge, and extreme effort. The objective of achieving elite physical fitness is simply to create an absence of self-doubt, both intellectual and physical; almost as if the individual is an indestructible force of nature. So, crank up the music, there are still many miles to go.


How to Achieve Extreme Physical Fitness Without Personal Training

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Tuesday, November 22, 2011

Life Fitness X8 Elliptical Cross-Trainer with Advanced Console

!±8±Life Fitness X8 Elliptical Cross-Trainer with Advanced Console

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Sunday, November 20, 2011

What Is Was Like to Be Stationed on a Submarine Tender in the United States Navy

!±8± What Is Was Like to Be Stationed on a Submarine Tender in the United States Navy

What is was like to have sea duty aboard a submarine tender.

The first thing I learned about being in the Navy, is that if your duty station is a ship, and it's moving across the ocean, sometimes it takes you, a long time, to catch up to it, to get on it. That was the deal with this ship, and the destroyer I was on also. It took me almost a month to catch up to the destroyer I was stationed on. It did not take me as long, to catch up to the ship. The ship was on its way to Subic Bay, in the Philippines. And I was going to meet it at the pier, when I got there finally.

After arriving in Manila, me and some other guys that were headed to the ship, stayed the night in Manila, for the first night. That was the first night I had spent in another country, ever, in my life. There were several of us, that flew into Manila that same day, and we needed to take a taxi about 2 hours south, to meet the ship.

We got a nice hotel room in Manila, it was overlooking the streets below, where all kinds of vendors, and jeep like taxis were everywhere, honking their horns non stop. We did not know what to do, so we stayed in the lounge of the hotel. That first night, we all drank right there in the lounge, and just stayed there. We had been traveling for awhile, and we were told not to go out and party, but we did party a little bit, but just in the hotel lounge.

The next morning, a white little van, with air conditioning, came and picked us all up. It drove us to the town where the ship was waiting. Along the way, you could see many different types of taxis, and tons of fields, that we all guessed, were rice fields.

The taxi drivers seemed to drive more crazy than in the United States. They swerved at stuff, hardly slowed down to let anyone cross the street, had tons of decorations glued all over the hoods, and it was all of them, that decorated their taxis heavily. They would honk their horns constantly, and sometimes if you are watching the driver, he is just honking the horn, to honk the horn. There were 3 wheeled motorcycle taxis that they called trikes, all over the place. They were the cheapest way to get around.

I consider myself to be a good motorcycle rider, since I grew up with dirt bikes and motorcycles all the time. One day, I asked one of the trike drivers, if I could drive his 3 wheeled taxi motorcycle. He said I would have a hard time, since I never did it before. I told him I rode motorcycles all my life, I can ride his thing. He bet me 50 pesos, which is about , that I could not ride it from one spot, to another. Boy, I drove it just a little bit, and I could not get it to turn around for me, so he was right, you have to practice riding on of those things, to figure it out.

I was the "fresh meat" guy, again, on the ship. This was finally going to be, the real Navy. A ship with over 1,300 people on it. Our office was almost at the very top of the ship. All the admin offices, legal, public affairs, recreation, the CO, XO, and Command Master Chief offices were connected together. The offices are connected together, so we can all use some of the same spaces. You had to do the standard duties anyone aboard a ship would have to do. Fire fighter training, drills, man overboard, abandon ship, nuclear spill, and other type of drills.

Everyone does special training, and you learn other things about the ship. One of my first duties besides being a yeoman, was you had to stand a watch, or serve on a flight crew, or salvage crew, or something like that. Even thou you are working in an office, at any moment, and even at 3:00 am, they might decide to do a drill, or the real thing.

One of my jobs as a seaman in the Navy, and working in the admin department, was during special sea procedures. We might be getting supplies from another ship, that is traveling threw the water, at say for example, 20 knots, and we are traveling threw the water, at the same speed also. We can transfer, fuel, supplies, food, mail, people, you name it.

They might use a helicopter to bring supplies over, from one ship to another, and during all this time, the Captain is up on the bridge, standing out on the wings, directing the ship at what speed it should be at, what course it should be on, and during all this time, he always has a young naval officer, at his side, since he is always training officers, at any given time.

The captain, who I must of saw train 50 different officers with the same thing, over and over again. Here we are, traveling at high speeds, two ships not more than 100 feet from each other. There will be a young ensign, or lieutenant junior grade, standing out on the bridge wings, trying to give the speed, and course, to the quartermaster and helmsman. Also, at the same time, he has the captain right behind him, putting a little pressure on him, telling him what to do, and asking him lots of test questions, and always testing them, and training them.

My job was to keep track of what speed and what course we were on at all times. The young officers would get confused, and could not remember what course, or what speed we were on. You usually just have to fine tune your course and speed, every so often, back and forth, just a little bit, but always back and forth, and the ships will be fine.

It looks really impressive, awesome, and powerful, to be out to sea, thousands of guys working, bright sunshine, crystal blue waters, and your cruising across the ocean, at pretty fast speeds, and you can see cargo, and other items being transferred from ship to ship, and you just think, wow, how cool looking is this.

One day, the captain was up on the bridge, and he was a pretty nice guy, he said, "Petty Officer Stead," even though I was still only a seaman at the time, he always like to call people by a bigger rank. He said, "You must of heard me say these things over, and over again, a thousand times by now, I bet you could drive this ship better than these officers."

I always knew when it was time to change course, I could of did what those officers were trying to learn, only because I was up there each time with the captain, when he was always training someone. It was never just the captain doing anything by himself, it was always either a drill, or an exercise, or a supply mission, he was always training junior officers, on everything he did.

One of my jobs was being the CO's phone talker during emergencies and drills. During battle scenarios, and other things we do, each department would have one person that was a phone talker, like the repair department, the medical department, the damage department, and all the other people connected.

The captain would bark out orders, and I would bark out orders to the other departments, it was kinda like I was barking out the orders, and it was kinda fun, because everyone took it so seriously, and from wherever the captain was at, there was always a good view.

On this ship, the captain had his own kitchen and cook. The cook was part of our department, as the Supply Department, and Executive Department, shared the same berthing space together. So we always shared our berthing with the cooks, and the supply guys.

The cook to the CO, was selected as sailor of the year, for the ship, and he was a good guy. His dream was to work at the white house, and he applied, but was rejected for the job. The captain had his own regular house size stove, refrigerator, and all the things one would have at home, in a kitchen. The cook, would ask the CO, what he would like to eat for each meal, and then make it for him. The skipper might reply, I want a light salad, steak, and whatever else he desired.

Everyone that is brand new to the ship, and is just starting out in the Navy, must perform 90 days duty, somewhere in the cooking section. Either as a cook, helper, cleaner, or whatever. My job ended up being in charge of about 3 frozen food lockers. Now on the ship, there must of been, at least 12 storage lockers, for milk, food, bread, hamburgers, you name it.

We had an elevator at each entrance, and at the top of the ship, we had our own crane. Before we would go out to sea, some semi tractor trailer trucks would come, and we would load the ship up with fresh food, and lots of it. On the ship, you usually get to have 4 meals a day, breakfast, lunch, dinner, and one at midnight again, called mid rats, for people that are still hungry, or people going on watch, or getting off watch. When you have 1,300 people it takes a lot of food.

Working in the food storage department for 90 days was fun, the guy in charge of us was pretty cool. We were always allowed to have the day off, as soon as you got your work done. That meant all of our work, so if someone was done, we would help the next guy get his work done, until all the things were done, and a lot of days, we were done working by noon, and we would be off for the rest of the day. Not too bad a job really.


What Is Was Like to Be Stationed on a Submarine Tender in the United States Navy

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Friday, November 4, 2011

The Caballeros Footbridge - A Design Exercise

!±8± The Caballeros Footbridge - A Design Exercise

Every project that an architect designs does not always come to fruition. This was the case with the Caballeros footbridge. While it was a legitimate design intended to solve a particular problem, it was, however, never built.

It was the first in a series of designs which delved into the use of a single pylon to be used as a supporting member for a suspension bridge.

In the case of this specific bridge, designed to cross the Segre River in Lerida, Spain, the design issue was one of ground conditions. On one side of the river (the town side) the ground was suitably strong to hold up a bridge structure. On the opposite wooded side, such was not the case.

The solution seemed to Santiago Calatrava, that if you could suspend the entire bridge from one side of the river without needing any major support on the wooded side, that the problem would be solved.

As this was to be a pedestrian bridge only, the weight of any vehicular traffic did not enter into the equation. Therefore, a light weight steel and aluminum bridge surface would suffice to carry the traffic, which in turn would keep the cantilevered weight to a minimum. The span was to be some 140 meters.

Even though this bridge was never constructed, the design exercise did end up becoming a stepping stone for Santiago Calatrava for a number of his future bridge designs.

The single steel pylon was to extend out a moderate distance over the river, and would be anchored back to the supporting concrete structure behind the pylon itself. It would be similar to a construction crane in that respect, except in this case, the cables would remain static.


The Caballeros Footbridge - A Design Exercise

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