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Links to many online dictionaries for many professions.

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Tuesday, May 31, 2011

UB Post News 2011.05.31

Links to articles in the UB Post, Ulaanbaatar's English-language newspaper
Website: http://ubpost.mongolnews.mn/



HOME NEWS

UNESCO Registers Two Mongolian Books as Documentary Heritage
31.05.2011: Two Mongolian books were added to UNESCO’s Memory of the World Register list during a meeting of the International Advisory Committee of the Memory of the World Program in Manchester, United Kingdom from May 22-25.

MINING & MINERALS

Hunnu Coal Buys Majority Stake in Mongolia Coking Coal Project
24.05.2011: Hunnu Coal Ltd. said on Monday that it has bought Rio Tinto PLC’s (RIO) 70%controlling interest in the Altai Nuurs joint coal venture in southwestern Mongolia for a $23 million AUSD in a cash payment upon signature of the deal and a further $17 million AUSD in deferred payments.

POLITICS

Mongolia Is Not Forgotten
31.05.2011: On Sunday Jeremy Browne, a British Liberal Democrat MP for Taunton Deane and Minister of State at the Foreign and Commonwealth Office since 2010, arrived as part of the British delegation to Mongolia in an effort to improve ties between the two nations. He spent the day at a variety of talks in the Ministry of Foreign Affairs, with the vice president and discussing various ways in which British-Mongolian co-operation can be improved.

CULTURE & ARTS

Umnugobi Returns to UB
31.05.2011: Umnugobi’s Cultural Days are being organized in Ulaanbaatar after 25 discontented years for the arrival of Umnugobi people in UB. The Cultural Days began with the opening of a Gobi Partnership-2011 exhibition in Sukhbaatar Square on May 29th. Numerous companies who run businesses in Umnugobi presented their products and activities.

ENTERTAINMENT

Nights of Ballet
31.05.2011: The Head of the Mongolian Ballet’s Development Foundation; the much acclaimed dancer D.Altankhuyag, is preparing a “Night of Ballet” in Ulaanbaatar from June 19th to 25th, 2011, the first time such a dance festival has been held.

OPINION

10 Simple Tips For Healthy Living
31.05.2011: With all the emphasis on maintaining a healthy lifestyle sometimes we overlook some of the basic things that help us accomplish this. We are going to look at some of these today. Many may seem to be a matter of common sense, but if you follow these you will be on your way to healthy living.

ECONOMIC

Mongolia, Ukraine Discuss Trade, Economic Cooperation
27.05.2011: The 5th meeting of the Intergovernmental Ukrainian-Mongolian Commission for Trade-Economic and Scientific-Technical Cooperation is taking place in Ulaanbaatar, Mongolia.

BUSINESS

Crude Falls as OPEC Pumps More in May
31.05.2011: Brent crude fell below USD 115 a barrel on Monday, weighed down by expectations that OPEC’s oil output in May would come in higher than April, while investors also kept an eye on demand from top consumer the United States as the summer driving season begins.

SPORTS

Mongolia Hosting Women’s Volleyball Competition
31.05.2011: AAt an executive committee’s meeting of the Asian Students Sports Association, which ran May 22-24 in Almaty, Kazakhstan, Mongolia won the right to organize the women’s volleyball competition in April next year.

TRAVEL

Greater Travel, Greater Opportunities
20.05.2011: As Mongolian foreign relation have been progressing steadily in recent years, the number of Mongolians visiting the United States of America, Japan, and Hong Kong has been increasing year by year.

Monday, May 30, 2011

MV: No Strings Attached

2011 – No Strings Attached

Occasionally in the 15 years since summer camp, Adam and Emma cross paths. When he discovers that an ex-girlfriend is living with his dad, he gets drunk, calls every woman in his cell phone contact list, and ends up passed out naked in her living room. By this time, she's a medical resident in L.A. and he's a gopher on a "Glee"-like TV series, hoping to be a writer. She guards her emotions (calling her father's funeral "a thing"), so after a quick shag in the moments she has before leaving for the hospital, she asks if he wants a no-strings-attached, sex-only relationship, without romance or complications. A prescription for fun or for disaster?


Look... I'm not really an affectionate person.
  • affectionate: showing feelings of liking or love
You're wearing actual long johns? What?!
  • long johns: underwear with long legs, worn under your outer clothes to keep you warm
This is a frat party.
  • frat: fraternity (= a social organization for male university students in the US and Canada)
Yeah, I'm the man with the two gay dads.
  • gay: homosexual
They're the best. I love them. I'm super straight, though.
  • straight: heterosexual, not homosexual
I'm doing my residency at the Westwood Teaching Hospital.
  • residency: time when a doctor who is still training, and works in a hospital
Sari. I told you to play hard to get.
  • to play hard to get: to pretend that you are less interested in someone than you really are as a way of making them more interested in you, especially at the start of a romantic relationship
You're right. Let's smoke some weed.
  • weed: {slang} marijuana (a usually illegal drug made from the dried leaves and flowers of the hemp plant, which produces a feeling of pleasant relaxation if smoked or eaten)
No, it's just... we could just snuggle or something.
  • to snuggle: to move yourself into a warm and comfortable position, especially one in which your body is against another person or covered by something
Did I just pass out on your couch?
  • to pass out: to become unconscious for a short time, for example when ill, badly hurt or drunk
My throat starts constricting, the walls start throbbing.
  • to constrict: to become tighter and narrower, or to make something become tighter and narrower
  • to throb: If a part of your body throbs, you feel pain in it in a series of regular beats
I mean, maybe we should establish some ground rules.
  • ground rules: the principles on which future behaviour is based
I'm not saying Alvin and I did mushrooms together,
  • to do mushrooms: to eat psilocybe or “magic mushrooms” that are a mild hallucinogen
What is he, a drifter?
  • drifter: someone who moves from one place to another or from one job to another without any purpose
Did you make me a period mix?
  • period: the bleeding from a woman's womb that happens once a month when she is not pregnant
Just have sex with a random woman?
  • random: happening, done or chosen by chance rather than according to a plan
No. Things were getting too intense, so we decided not to see each other
  • intense: extreme and forceful or (of a feeling) very strong
I am following your instructions diligently.
  • diligent: done in a careful and detailed way
She's quick. Like a puma.
  • puma: a large brown/black wild cat that lives in North and South America
You know me. This stuff freaks me out.
  • to freak (someone) out : to be overcome by a sudden fear
It's fake.
  • fake: not real but made to look real
You can't fight me, you're miniature. You're like a girl Rick Moranis.
  • miniature: smaller than normal
Seriously, it's distracting for me.
  • to distract: prevent (someone) from giving full attention to something.


2011 - No Strings Attached - PDF download

Past Movie word lists:

2001 - The Princess Diaries
2010 - Burlesque
2010 - Life As We Know It
2010 - Tangled
2008 - Kung Fu Panda
2010 - Letters to Juliet
2010 - Salt
2010 - Remember Me
2005 - Imagine Me and You
2005 - Mr and Mrs Smith
2008 - Yes Man
1943 - Casablanca
1998 - Shakespeare in Love
2002 - Ice Age
2009 - 17 Again
2009 - Harry Potter & The Half Blood Prince
2009 - The Proposal
2009 - Up

Monday, May 23, 2011

MV: The Princess Diaries

2001 - The Princess Diaries

A socially awkward but very bright 15-year-old girl being raised by a single mom discovers that she is the princess of a small European country because of the recent death of her long-absent father, who, unknown to her, was the crown prince of Genovia. She must make a choice between continuing the life of a San Francisco teen or stepping up to the throne. While Mia makes up her mind, she's pressed into taking princess lessons from her grandmother.


OK, girls, settle down. Settle down.
  • to settle down: to become quiet, calm, or orderly
She's gonna barf. Oh, God! She's gonna hurl!
  • to barf: {slang} to vomit
  • to hurl: {slang} to vomit
Why should l go see this snobby lady who ignores us?
  • snobby: tends to criticize, reject, or ignore people who come from a lower social class, have less education, etc.
I'm Charlotte, from the Genovian attache corps.
  • attache: a person who works at an embassy as an expert on a particular subject
Since your father died, you are the natural heir...
  • heir: a person who has the right to become a king or queen or to claim a title when the person holding it dies
...and you want me to be a chauffeur and baby-sitter.
  • chauffeur: a person whose job is to drive people around in a car
  • baby-sitter: someone who takes care of a child while the child's parents are away
...let's add a tiara!
  • tiara: small crown decorated with jewels that is worn by women or girls on special occasions
I've never ridden in a limo...
  • limo: a very large car usually driven by a professional driver (called a chauffeur)
He was so full of joie de vivre...
  • joie de vivre: [French] joy of life
l was--l am hoping that l may present you...
  • to present (someone): to introduce (someone or something) to an audience
l raise mustangs.
  • mustang: a small and strong wild horse of western North America
You know you look like Shaft?
  • Shaft: character in a 1971 movie about a black private detective
ls your mother dating an undertaker?
  • undertaker: a person whose job is to arrange and manage funerals
l don't want to cause a riot with this hearse.
  • riot: a situation in which a large group of people behave in a violent and uncontrolled way
  • hearse: a large car that is used for carrying a coffin to a grave
I'm on the verge of becoming a nutcase...
  • on the verge of: at the point when (something) is about to happen or is very likely to happen
  • nutcase: {slang} crazy
Remember that Faberge merry-go-round he sent me?
  • Faberge: The House of Fabergé is a jewellery firm founded in 1842 in St Petersburg, Russia.
  • merry-go-round: a large round platform that turns around in a circle and has seats and figures of animals (such as horses) on which children sit for a ride
Hello. Talk loud, l got a band rehearsing.
  • to rehearse: to prepare for a public performance of a play, a piece of music, etc., by practicing the performance
You know, Ned is really wailing.
  • wailing: {slang} singing very loud but very well too
Your Majesty, the diplomatic pouch has arrived...
  • diplomatic pouch / bag: a mail bag that is sealed shut and that is used to carry communications between an embassy and its home government
red, white, mauve. Mauve!
  • mauve: a light or medium purple color
And you will wear stockings.
  • stockings: a close-fitting usually long covering for the foot and leg
...one is under scrutiny all the time.
  • scrutiny: the act of carefully examining something especially in a critical way : the act of scrutinizing something
So we don't shlump, like this.
  • shlump: {slang} leaning with one's back against a smooth surface, and sliding down while keeping one's feet in the same place such that the knees finish tucked into the chest.
But enough etiquette for the day.
  • etiquette: the rules indicating the proper and polite way to behave
plus he's not pierced, tattooed, or hair-plugged.
  • to be pierced: having a hole that was made so that a piece of jewelry can be worn through it
  • to have a tattoo: a picture, word, etc., that is drawn on a person's skin by using a needle and ink
  • to have hair-plugs: doctor moves skin with hair from one part of the body to the bald parts
No bobbing of the head, please.
  • bobbing: to move up and down quickly or repeatedly
...is not by treating her like a vending machine.
  • vending machine: a machine that you put money into in order to buy food, drinks, cigarettes, etc.
Ah! Always prompt.
  • prompt: on time
Charlotte, watch him like a hawk.
  • watch (someone) like a hawk: (expression) to observe (someone or something) closely and keenly
...when l needed your help on the Greenpeace petition.
  • petition: written document that many people sign to show that they want to do/change something
You know we could hock that...
  • to hock: to give (something that you own) to a pawnbroker in exchange for money
Come on, Mia. Fess up.
  • to fess up: to admit that you have done something wrong, to confess
...and now you're turning into an A-crowd wannabe?
  • wannabe: {slang} "want to be"
You're morphing into one of them!
  • to morph: to change gradually and completely from one thing into another thing usually in a way that is surprising
I'm sorry l was harsh...
  • to be harsh: very critical, strongly negative
Bull's-eye!
  • bull's-eye: the small circle at the center of a target toward which people throw darts or shoot arrows or bullets
Do people just fawn over you?
  • to fawn: to try to get the approval of an important or powerful person by giving that person praise, special attention,
Your security system is a bit lax.
  • lax: {slang} not careful enough : not strict enough
...of local eclectic artist Helen Thermopolis.
  • eclectic: A person who derives ideas, style, or taste from a broad and diverse range of sources
Our diligent Prime Minister, Sebastian Motaz...
  • diligent: careful hard work : continued effort
...if you'll pardon the pun.
  • pun: a humorous way of using a word or phrase so that more than one meaning is suggested
Oh! l am sopping!
  • sopping: very wet
Shall we adjourn to the grand hall for coffee?
  • to adjourn: to leave one place and go to (another place) after the end of a meeting, discussion, etc.
...he seriously considered renouncing his title...
  • to renounce: to say especially in a formal or official way that you will no longer have or accept (something)
...his brother Pierre, wanted to abdicate...
  • to abdicate: to leave the position of being a king or queen [no obj]
...to this auspicious moment in history.
  • auspicious: showing or suggesting that future success is likely
That Backstreet Boy clone you've had a crush on forever?
  • clone: a person or thing that appears to be an exact copy of another person or thing
  • to have a crush: a feeling of foolish or very strong love or admiration for someone or something
l know you're still mad at me for blowing you off...
  • to blow (someone) off: to refuse to notice or deal with (someone) : to ignore (someone)
You don't have to wear a tux.
  • tux: tuxedo, a formal suit for a man ; especially : a formal black suit worn with a white shirt and a black bow tie
l hope you didn't order your stationery yet.
  • stationery: paper that is used for writing letters and that usually has matching envelopes
l was rather fond of it.
  • to be fond: having a liking for or love of (someone or something)
Everybody's got pre-coronation jitters...
  • coronation: a ceremony in which a crown is placed on the head of a new king or queen
  • jitters: a very nervous feeling


2001 - The Princess Diaries - PDF download

Sunday, May 22, 2011

Nike: Returning to Running

originally posted April 17, 2009 by Coach Jay


Coach Jay, I am going to start running again after a pretty long period of little to no running. I have always trained—what I would call old school—by mileage. In other words, I would determine that I want to run 2.5 miles today and/or 20 miles this week. It seems though that the current philosophy is to run for a certain time period, with or without a set route or mileage. That is what I would like to do. I am considering starting around 15-16 minutes a day for five or six days a week and gradually work my way up (by 10% increments) until I am doing about 30 minutes a day. Do you have any suggestions? Also, are timed runs the current "school of thought" or am I off-base? Any help would be appreciated. Regards, Steve

Steve - Great question. The short answer is that training by minutes are nice for several reasons. However, keep in mind that many elite and recreational runners swear by mileage. People still count miles!

Many good coaches like to use minutes because if you are supposed to run 50 minutes easy, then when you start the run you’ll probably run 50 minutes easy. However, if the assignment is to run your normal 7 mile loop you’ll have to look at your watch when the run is over. If you ran your "normal" time then you're fine. But, if you ran just a minute slower than "normal," you think about things like, "What's wrong? I thought I was fit? Am I getting sick? Do I need more speed work?" So, the reason to go by minutes is that you only have two variables, the duration and the subjective effort (easy, steady, slow, etc.). However, to be honest, I work with one athlete who still uses miles and I don't want her to change just yet. Why? Because she is now comfortable with the idea that some days her easy 8 mile loop may be as much as 3 minutes slower than other days and she doesn't obsess about it! In a few months we'll likely switch to minutes, but the key is to be willing to run by feel rather than being obsessed with your total time.

Also, you want to have fluctuation in your running days as you build up your training. I'd recommend bumping up the duration of 2-3 runs a week during the first month of your training, while still keeping another 3-4 days a week really easy at the same duration. After a month of training, you can bump up the duration of both the easy days and the workout days.

Take care Steve and welcome back to running.

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com. If you have a question for Jay, email him here: coachjay@nike.com.

Wednesday, May 18, 2011

MV: Burlesque

2010 - Burlesque

The Burlesque Lounge has its best days behind it. Tess, a retired dancer and owner of the venue, struggles to keep the aging theater alive, facing all kinds of financial and artistic challenges. With the Lounge's troupe members becoming increasingly distracted by personal problems and a threat coming from a wealthy businessman's quest to buy the spot from Tess, the good fortune seems to have abandoned the club altogether. Meanwhile, the life of Ali, a small-town girl from Iowa, is about to change dramatically. Hired by Tess as a waitress at the Lounge, Ali escapes a hollow past and quickly falls in love with the art of burlesque. Backed by newfound friends amongst the theater's crew, she manages to fulfill her dreams of being on stage herself. Things take a dramatic turn though when Ali's big voice makes her become the main attraction of the revue.


I should wash your mouth out with Jägermeister.
  • Jägermeister = Jägermeister is a German 70-proof liquer made with herbs and spices
So cool and statuesque
  • statuesque = tall and beautiful
Who does a girl have to flirt with to get from here to up there?
  • to flirt = to behave in a way that shows a sexual attraction for someone but is not meant to be taken seriously
You got that balloon payment due on the first.
  • balloon payment = a final payment that is much larger than any earlier payment made on a debt
I took the liberty of making breakfast.
  • to take the liberty of ... = you do something without asking for permission to do it.
Swarovski bustier, that's for the third number.
  • bustier = a tight piece of clothing that covers the upper part of a woman's body and that is worn by itself or under other clothes
Well, no, just the way you're gazing after her.
  • to gaze = to look at someone or something in a steady way and usually for a long time
I don't get why everyone's having a conniption.
  • conniption = {slang} behavior that shows that you are suddenly very angry, upset, etc
And then you've got some iffy qualities.
  • iffy = having many uncertain or unknown qualities or conditions : not certain
But you've never been a phony.
  • phony = (person) not honest or sincere : saying things that are meant to deceive people
I will not be upstaged by some slut!
  • upstaged = to take attention away from (someone or something else, such as another performer)
That is tragique.
  • tragique = [French] tragic = involving very sad or serious topics
Yea high.
  • Yea high = "this high"
I don't think she has a choice. She's going under.
  • to go under = to fail : to not succeed
We're gonna have to auction off everything.
  • to auction = a public sale at which things are sold to the people who offer to pay the most
I crossed the line.
  • to cross the line = to go beyond what is proper or acceptable

2010 - Burlesque - PDF download

Monday, May 9, 2011

MV: Life As We Know It

2010 - Life as We Know It

Holly and Eric were set up on a blind date by their friends, Peter and Allison who are married. A few years later after Peter and Allison were killed in an accident, they learn that Peter and Allison have named them as the guardians to their daughter, Sophie. So they move into their house and try their best to honor their friends' wishes. But raising a child puts a crimp on their style and they don't exactly get along.


But I just finished getting ready, and Alison said it was your MO. so...
  • MO = (modus operandi) a usual way of doing something
- It's a sweet ride.
  • sweet = {slang} nice
We'll grab a table and we'll just slide right in.
  • to grab = to get
- My friend from culinary school is the-
  • culinary school = cooking school for chef's
She's gonna blow if you keep doing that. She's in a puking phase.
  • to blow = {slang} to vomit
  • to puke = to vomit
- Oh, my bad. I thought you liked this girl.
  • "my bad" = {slang} my fault
- No. We agreed to a moratorium on setups.
  • moratorium = a time when a particular activity is not allowed
You have the worst setup track record ever.
  • to setup = to arrange a date for someone else
  • track record = the things that someone or something has done or achieved in the past regarded especially as a way to judge what that person or thing is likely to do in the future
In the meantime, you keep having gorgeous babies...
  • gorgeous = very beautiful
- You're stoned.
  • to be stoned = to be under the influence after smoking marijuana
We all know about the receding hairline.
  • receding hairline = going bald
Hey, baby's birthday. Neutral corners.
  • neutral corner = {slang} no fighting or arguing
Because she's a genius.
  • genius = very smart
When Sophie goes nuclear, she can calm her down.
  • to go nuclear = {slang} to explode, to get angry
- We call her the baby whisperer.
  • baby whisperer = based on a TV show called the 'Dog Whisperer' who can control dogs
Let's go get you changed, hmm?
  • to get you changed = to get you a new diaper
- I was a real jock back in college.
  • jock = athlete, sportsman
How else do you think I snagged Miss Pennsylvania here?
  • to snag = {slang} to catch, to get, to marry
- Busted.
  • busted = {slang} caught, guilty, "you're right, it's me"
Guys, I want a picture of Sophie with her godparents.
  • godparents = responsible for spiritual education of a child in case the parents die
Oh, and mugs are in the cabinet.
  • mug = large coffee cup
You may be bipolar, but you're a genius. I swear, I would eat them out of the trash.
  • bipolar = (bipolar disorder = manic depression) mental illness in which a person experiences periods of strong excitement and happiness followed by periods of sadness and depression
- Free-range turkey on baguette?
  • free-range = allowed to move around freely : not kept in cages
  • baguette = a long, thin loaf of French bread
- Do you like croissants?
  • croissant = a type of roll that has a curved shape and that is usually eaten at breakfast
Come on, people, let's bump up the energy.
  • to bump up = {slang} to increase
No. She was in the care of a minor, a babysitter, at the time of the accident.
  • minor = not an adult, usually 17 or younger
Orphaned children.
  • orphan = child with no parents
No, ma'am, I don't care about your protocol. This is-
  • protocol = a system of rules that explain the correct conduct and procedures to be followed in formal situations
Everyone at the firm, we will miss Peter very much.
  • firm = (law) firm
The foster family she was with will bring her to CPS.
  • foster family = family who agree to care for a child on a temporary basis for the government
I know this is overwhelming.
  • overwhelming = used to describe something that is so confusing, difficult, etc., that you feel unable to do it
So I suggest the two of you move in here in the interim, for Sophie.
  • interim = (interval) a period of time between events
Share the place, both sleep-deprived?
  • deprive (someone or something) of (something) = to take something away from someone or something : to not allow (someone or something) to have or keep (something)
Well, what about the upkeep? Or the utilities or the taxes?
  • upkeep = cost of taking care of something
You have any idea what the nut on this is?
  • nut = {slang} money, cost
I'm getting the feeling this is a reconnaissance mission.
  • reconnaissance mission = observing to get information/facts
New parents, gotta stock the fridge.
  • to stock = to fill the shelves
When you order Motrin, get the dye-free.
  • Motrin = drug for pain and headaches
But she does have this protrusion on her stomach.
  • protrusion = a part that sticks out
"One bottle of Pinot Noir, one to two glasses as needed".
  • Pinot Noir = a kind of wine
Or white. Same dosage, though.
  • dosage = amount of drug
like a guy will stare at a woman with a great rack.
  • rack = {slang} woman's breasts
That's so handy.
  • handy = very useful or helpful
- Been saying it behind your back for years.
  • to say (something ) behind (someone's) back = to say usually unkind things to others but not to the person involved
- A belligerent drunk. Great.
  • belligerent = argues, yells
..when the boss gets kicked upstairs or gets pinched with a tranny hooker...
  • to get pinched = {slang} to get arrested
  • tranny = {slang} transvestite
  • hooker = prostitute
...I'll get my shot in the director's chair.
  • shot = chance, opportunity
I'm not sniffing this baby's booty.
  • booty = {slang} buttocks, butt, bottom, ass
I want a nice, comfy seat inside...
  • comfy = comfortable
Of course you think that's awesome, because all you care about is getting laid.
  • to get laid = {slang} to have sex
You know, I hate this place. It's like a mausoleum in here.
  • mausoleum = {slang} deathly quiet; a stone building with places for the dead bodies of several people or the body of an important person

2010 - Life As We Know It - PDF download

Sunday, May 8, 2011

Nike: New Runner Progression

originally posted June 22, 2009 by Coach Jay


Hi, I have recently started to run over the last few months and have really enjoyed using the Nike+ and iTouch systems. Due to my location, I am really limited on where I can run, so with that said, I have been running on a treadmill over the last few weeks, usually ranging from three to four miles. Should I be mixing this up? Four miles has been my max as of now. I'm sure I could go longer, but have yet to try it. Should I run four miles one day, then maybe two the next just at a faster pace, then four miles again the next day? am completely lost on how to build a schedule or what I should do? Thank you for any advice. Regards, Chris

Chris - Thanks for the email and I hope you don't mind that I make an assumption here; I'm going to assume that you want to get better and that you want to race at some point, anything from a 5k to a full marathon. But the reason I want to preface my comments is that running is an important contemplative time, and often times, for someone grieving or someone who has an unreasonable amount of life stress or someone who simply is trying to loss weight, a daily run that never varies is still a wonderful thing. So, if I'm made a horrible assumption and you simply want to use running as exercise that it is also contemplative then don't change anything.

If you want to gain fitness and if you hope to run races then you MUST alternate both volume (i.e. distance, duration) and intensity. The changes can be subtle; you could theoretically run 4 miles every day for 5 days, three days being easy, one day a two mile fartlek and one day a 2 mile threshold effort (1 mile warm-up and 1 mile cool-down each day). If you add a long run of 6-7 miles then you've got a 26-27 mile week that is sound. But for most people, they eventually get to the level where they run 5-6 days a week, they have a long run that is 20-25% of their weekly volume for that week (if you're running 50 miles a week or more than don't go above 20%, but if you're running 28 miles a week a 7 mile run is sound) and they have a day off and/or a day of cross training. There are numerous progressions out there, but I wrote one on this blog for a 5k race a couple months back.

Key point: the body will adapt to what ever you give it and if you want to race then you better not give it the same run at the same pace every day or you'll be doomed to run a a level below your potential.

Thanks Chris and good luck.

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

Wednesday, May 4, 2011

MV: Tangled

2010 – Tangled

After receiving the healing powers from a magical flower, the baby Princess Rapunzel is kidnapped from the palace in the middle of the night by Mother Gothel. Mother Gothel knows that the flower's magical powers are now growing within the golden hair of Rapunzel, and to stay young, she must lock Rapunzel in her hidden tower. Rapunzel is now a teenager and her hair has grown to a length of 70-feet. The beautiful Rapunzel has been in the tower her entire life, and she is curious of the outside world. One day, the bandit Flynn Ryder scales the tower and is taken captive by Rapunzel. Rapunzel strikes a deal with the charming thief to act as her guide to travel to the place where the floating lights come from that she has seen every year on her birthday. Rapunzel is about to have the most exciting and magnificent journey of her life.


...this woman, Mother Gothel, hoarded its healing power...
  • to hoard: to collect and hide a large amount of (something valuable)
All right, you get the gist. She sings to it, she turns young, creepy, right?
  • gist: the general or basic meaning of something said or written
Oh, darling. I'm just teasing.
  • to tease: to laugh at and criticize (someone) in a way that is either friendly-playful or cruel-unkind.
Rapunzel, mother's feeling a little run down.
  • run down: tired
Rapunzel please, stop with the mumbling.
  • to mumble: to say (something) quietly in an unclear way that makes it difficult for people to know what you said
Ruffians, thugs, poison ivy, quicksand.
  • ruffian: {old} a strong and violent person who threatens and hurts other people
  • thugs: a violent criminal
  • poison ivy: a common plant in the U.S. that has leaves which cause a very itchy and painful rash on your skin if you touch them
  • quicksand: deep, wet sand into which heavy objects sink easily
Cannibals, and snakes, the plague... yes.
  • cannibal: a person who eats the flesh of human beings or an animal that eats its own kind
  • plague: a disease that causes death and that spreads quickly to a large number of people
All right, okay. Give me a boost, and I'll pull you up.
  • boost: to push or shove (something or someone) up from below
Give us the satchel first.
  • satchel: {old} a small bag that is carried over your shoulder and that is used for carrying clothings.
Because I really thought we dropped the issue, sweetheart.
  • to drop (something): to stop talking about or discussing (something)
I was in a situation, gallivanting through the forest.
  • to gallivant: {old} to go or travel to many different places for pleasure
Doesn't have fangs, but what choice do I have?
  • fang: a long, sharp tooth
Unfortunately, the kingdom and I aren't exactly, simpatico,
  • simpatico: [Spanish] congenial or like-minded; likable:
A little rebellion, a little adventure.
  • rebellion: refusal to obey rules or accept normal standards of behavior, dress, etc.
Don't worry, very quaint place, perfect for you.
  • quaint: having an old-fashioned or unusual quality or appearance that is usually attractive or appealing.
Don't want you scaring, and giving up on this whole endeavor now do we?
  • endeavor: a serious effort or attempt
Really let that seep in.
  • to seep in: to trickle or leak into something.
Oh well, C'est la vie.
  • C'est la vie: [ French] “That's life.”
So you're being strangely cryptic as you wrap your magic hair around my injured hand.
  • cryptic: difficult to understand : having or seeming to have a hidden meaning
Ah yeah, well. I'll spare you the sob story of
  • to spare (someone): to prevent (someone or something) from experiencing or being affected by something unpleasant, harmful, etc.
  • sob story: a sad story about yourself that you tell in order to make people feel sorry for you
Swashbuckling rogue, richest man alive.
  • swashbuckling: a person or a character who is very brave and has many exciting adventures.
  • rogue: {old} a man who is dishonest or immoral
Likes you? Please, Rapunzel, that's demented.
  • demented: crazy
Because I'm not going to lie. That would be stupendous.
  • stupendous: great, fantastic
Hey the sideburns are coming in nice, huh?
  • sideburns: hair that grows on the side of a man's face in front of his ears
Did I ever tell you, I've got a thing for brunettes?
  • brunette: brown hair


2010 - Tangled - PDF download

Past Movie word lists:

2008 - Kung Fu Panda
2010 - Letters to Juliet
2010 - Salt
2010 - Remember Me
2005 - Imagine Me and You
2005 - Mr and Mrs Smith
2008 - Yes Man
1943 - Casablanca
1998 - Shakespeare in Love
2002 - Ice Age
2009 - 17 Again
2009 - Harry Potter & The Half Blood Prince
2009 - The Proposal
2009 - Up