In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever.

    This book shows novice and expert quilters alike new ways of planning, designing, and constructing contemporary quilts. The Modern Quilt Workshop takes you through every step of making a quilt, encouraging you and challenging you along the way. YouÆll learn basic principles of quilt design, as well as new technical skills that will make your quilts more beautiful, more durable, and more fun to make.Never before published, these breathtaking patterns were created to help you learn specific design and technical skills. Want to learn how to piece circles flawlessly? Need to fine-tune your color choices? Confused about how to choose quilting patterns? Follow the step-by-step diagrams and youÆll be mastering new design concepts and innovative techniques with each new project.Each of the 15 quilt projects shows the level of difficulty, lists the skills youÆll learn, and shows how each quilt might look in different color combinations.Design tips in each chapter teach you what to look for in fabrics, or options for how to quilt the quilt.Measurements and yardage requirements are provided for 4 sizes, from baby quilts to bed quilts.Cutting templates, and tips for using them, are included.A thorough section on quilt construction and assembly helps even the first-time quilter learn the basics of cutting, piecing, aligning seams, thread color selection, choosing batting, quilting, and binding. Beginning quilters will love the simple, yet sophisticated, patterns that can turn a pile of cotton fabric into a work of art. Advanced quilters will hone technical and design skills, as well as master new techniques, such as improvisational piecing and working with sophisticated color palettes.Whether you wish to create a treasured family heirloom or a beautiful gift for a friend, these unique patterns will inspire you to try something new.

    Now in The Zentangle Untangled Workbook, you'll get enough Zentangle instruction and inspiration to last all year long. Filled with dozens of new tiles and four never-before seen tangles designed especially for this book, you'll be using Zentangle in ways you never dreamed. Create shapes, letterforms, borders, even Zendalas as you master each new tangle, all while reducing stress through the intentional act of creating repetitive patterns. Perfect for artists of all levels, this workbook will immerse you in a daily meditation of Zentangle. Insides you'll find: Seven step-by-step demonstrations to help you get started. Inspiration and guidance on how to use those tangles to create unique and beautiful tiles throughout the year. More than 400 blank or partially started tiles so you can practice all year inside this book and without the fear of the blank page. It's time to tangle!

    She's a great artist who understands texture and how it adds individuality and comfort to a home, not to mention a car, or an old refurbished orange trunk seat!!" - Carly Simon"Crispina makes the most beautiful soulful blankets, pillows, and sweaters, out of people's old sweaters. In this amazing and magical book she shares her secrets so that you can do it too." - Ben Cohen, cofounder of Ben & Jerry's

    Whatever your experience and wherever the mess, you can sew up a cloth sack or organizer to fit your needs. Gardening tools, groceries, shoes, toys, jewelry, and more will find new homes in these colorful and reusable handmade alternatives to mass-produced products. With Betty Oppenheimer’s easy-to-follow instructions for 31 fun and functional projects, you’ll be inspired to break out your needles and create a more organized, bright, and eco-friendly home.

    Then experiment with four basic container styles to create round, oval, square, and other shapes. Create purses, baskets, and bowls in an endless variety of sizes, shapes, and colors Simply wrap fabric strips around cotton clothesline, coil into the desired shape, and secure with machine stitching Special sections on lids, handles, and embellishments offer unlimited options for your own variationsVideo

    Learn how to quilt all-over, as filler, on borders, and on individual blocks…using loops and swirls, feathers and flames, flowers and vines, pebbles and more! Includes tips for choosing batting and thread, layering and basting, starting and stopping, and prepping your machine are included. After you've practiced, show off your new skills with six geometric quilt projects.

    Sarai Mitnick, an independent pattern designer setting the high water mark in the industry, shares her knowledge of these fundamentals and offers five beautiful projects to go with them. Powerful instruction: A former expert in user experience in the tech industry, Sarai Mitnick's Colette Patterns line has gained a great deal of respect for comprehensive, clear instruction. Comprehensive resource: The chapters cover sewing techniques, planning and fitting, working with patterns, working with fabrics, working with linings, finishing techniques? In essence, each chapter focuses on what the entirety of another book might cover. Gorgeous package: Pitch-perfect combination of illustration, step-by-step photography and beautiful project shots, all with a clean, lovely design. *Disclaimer: eBook does not include Tissue Enclosures as enclosed with original book.

    Alongside their personal story are tips and tutorials to guide readers in the discovery of a fulfilling new lifestyle that relies less on money. Tremayne wholeheartedly believes that everyone has the skill, imagination and creativity to make it work.Tremayne not only teaches the art of making biofuel, appliances, structures, gardens, food, and medicine but also presents reasons for makers to share their innovations and ideas through open source and creative commons licenses. She shares the joys of creating out of waste, home manufacture, and reconnecting with nature, and she teaches readers how to live off the grid. Practical, contemplative, and action-oriented, The Good Life Lab is the manual for life in a post-consumer age.In addition, The Good Life Lab is filled with illustrations contributed by a community of artists -- Alethea Morrison, Allegra Lockstadt, Andrew Saeger, Bert van Wijk, Christopher Silas Neal, Gina Triplett, Grady McFerrin, Joel Holland, Josh Cochran, Julia Rothman, Kate Bingaman Burt, Katie Scott, Kristian Olson, Mattias Adolfsson, Meg Hunt, Melinda Beck, Miyuki Sakai, Rachel Salomon, and Sasha Prood -- making the book itself a work of art.The Smyth-sewn binding style is the highest-quality book binding available. It is more durable than a glued binding and lets the book open flat, making it easier to read. The Good Life Lab has an exposed spine so that readers can appreciate and understand how the object was made.

    And in traditional decorating schemes, fleamarket chic is a key part of the mix: faded textiles, weathered furniture, mis-matched china, and the occasional flamboyant lamp or work of art are all part of the charm. Of course, Fleamarket Chic is about saving you money, along with recycling, upcycling, and repurposing. But it’s also about a sense of history and place, about individuality, and creating a home that reflects your life and personality. Every piece in a Fleamarket Chic interior has a story: the colorful pitcher you found at a garage sale, the vintage telephone you reclaimed when a favorite aunt finally bought a modern handset, the little chair you found in a county junk store, or the old trash cans that have been converted into fashionable zinc planters. In Fleamarket Chic, we’ll show you how to spot the clever find in a pile of junk, where to look and how to negotiate, how to smarten up (and when not to smarten up) second-hand items, and how to re-discover and re-use things you or your family already have.

    The team behind the inspirational design sites Gardenista.com and Remodelista.com presents an all-in-one manual for making your outdoor space as welcoming as your living room. Tour personality-filled gardens around the world and re-create the looks with no-fail planting palettes. Find hundreds of design tips and easy DIYs, editors’ picks of 100 classic (and stylish) objects, a landscaping primer with tips from pros, over 200 resources, and so much more.

    More than a dozen categories include Alphabet, Asian Chic, Baby, Celebrations, Embellishments, Fruits & Veggies, Space, Trees, Flowers, Winged Wonders, and Woodland Creatures-and each section includes one motif stitched by the author. The motifs on the CD are in simple black lines, so readers can easily manipulate them using their own image-editing software, print them out, and transfer them onto their substrate of choice using the instructions in the book.PROJECTS INCLUDE:Wearables: Jewelry, pajama pants, hat and mittens o Home Décor: Fabric basket, decorative wall hangings, more o Gift Items: Keepsake gift bags

    Think of a corset as a blank canvas.Linda Sparks' The Basics of Corset Building: A Handbook for Beginners is a comprehensive guide to building your first corset, including:Section One: Tools and Materials for Corset BuildingDiscusses the tools you'll need, plus types of steel, plastic, and textiles.Section Two: Building a CorsetEverything you need to know about working with bones and busks, setting grommets and eyelets, and creating a beautifully finished corset.Section Three: Construction TechniquesCovers all the steps, including making a modesty panel, making a mock-up, and building single layer, double layer, and fashion fabric corsets.Section Four: Alterations and FitDiscusses commercial corset patterns, as well as how to fit and style a corset for exactly the look you want.

    Leading fashion and beauty editor Lois Joy Johnson shares style-boosting, closet reviving, money-saving fashion tricks she's learned over thirty years working with A-list models, celebrities, and real women.The Wardrobe Wakeup is packed with solutions to fashion dilemmas specific to women 40+, like: changes in skin that make baring legs, arms, and chest an uncomfortable experience; working with colleagues half your age or a boss twenty years younger; going on job interviews where the competition is thirty years old. Lois also addresses fashion problems surrounding lifestyle changes including the horrors of dating again, what's sexy vs. sleazy, and rethinking spending on clothes if living on investments or 401(k)s. Featured in photos throughout are glam women 40+ in the fashion and beauty business. Each woman provides inspiration through interviews about their own style and fashion solutions at this time of life. In Lois's engaging point of view and straightforward approach, she teaches women to maximize their wardrobeand feel fabulous at any age.

    You are sure to find plenty of ideas to inspire you in every room of your home. Designer style can be achieved at a fraction of the cost. Store-bought soft furnishings can be expensive and the choice is often limited-but with so many gorgeous designer fabrics on sale, there's never been a better time to make your own. Sewing in No Time sets out 50 simple step-by-step projects using nothing more than the most basic of sewing skills. From a simple curtain with a pattern border and a striped duvet to a fabric storage box and a children's play tent, Sewing in No Time is the perfect book for people who are big on ideas but short of time. Whether your home is a traditional country cottage or a modern warehouse-style apartment, you're sure to find plenty of ideas to inspire you. Softcover: 160 pages. Made in USA.