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.

    Inside you'll find:Flexible, strategic itineraries, ranging from one day in the park to a week-long road trip, designed for outdoor adventurers, families, road-trippers, and moreThe top experiences and unique ideas for exploring the park: Hike verdant valleys, meander fields of alpine wildflowers, and walk beneath frigid waterfalls and over scenic high passes. Go whitewater rafting, cast a line for wild trout into the Flathead River, or hop on a guided horseback ride. Drive or bike the Going-to-Sun-Road, take in views of peaks and glaciers, and spot wild moose or grizzlies roaming the mountainside. Spend a night in a historic lakeside lodge, or set up camp after a day of adventurous backcountry exploringStrategies for getting to Glacier and coverage of gateway cities and townsExpert tips for travelers looking to go hiking, biking, backpacking, fishing, rafting, and more, plus detailed hike descriptions with individual trail maps and backpacking optionsValuable insight from seasoned explorer and Glacier local Becky Lomax including avoiding crowds, and exploring Glacier's less-visited areasHonest advice on when to go and where to stay inside the park, including hotels, campgrounds, hostels, and RV sitesFull-color, vibrant photos and detailed maps throughoutUp-to-date information on park fees, passes, and reservations, plus essential packing and health and safety information, including how to avoid encounters with grizzlies, mountain lions, and other common wildlifeRecommendations for families, seniors, international visitors, travelers with disabilities, and traveling with petsThorough background on the terrain, culture, and the park's historyWith Moon Glacier National Park's expert advice, myriad activities, and insider perspective, you can plan your trip your way.Hitting the surrounding states? Try Moon Montana & Wyoming or Moon Idaho.For full coverage of America's national parks, check out Moon USA National Parks: The Complete Guide to All 59 National Parks.

    Cal and Bill Ripken understand this like few others.From their father, Cal Sr., a legend in the Baltimore Orioles organization for 37 years, they learned to play the game the right way. Those lessons, paired with their combined 33 years of big league experience, helped develop the Ripken Way, a method of teaching the game through simple instruction, solid explanations, encouragement, and a positive atmosphere. In Coaching Youth Baseball the Ripken Way, Cal and Bill share this approach to coaching and development.Whether you're teaching your children at home, managing the local travel team, or working with high school-level players, Coaching Youth Baseball the Ripken Way will help you make a difference both on and off the field, with these features:More than 50 drills covering defense, hitting, pitching, and baserunningAge-specific practice plans for players ranging from 4 to 15+Strategies for setting goals and reasonable expectations for your players and teamAdvice on communicating with parents, players, and staffMethods for creating a positive and fun environment in which kids can learn the skills and strategies of the gameBill Ripken was once voted by his peers as one of the big league players most likely to become a manager. Cal Ripken, Jr., known as baseball's Iron Man, is a member of the game's All-Century Team and a future Hall of Famer. Together, they are proof positive that the Ripken Way is the right way to teach the game of baseball.

    While she had a lively and beautiful six month journey, she noticed that there were not a lot of women on the trail. She wants to change that by inspiring other women to hit the A.T. and feel confident in their own backpacking abilities. In this book, Megan uses her own trials and errors to guide readers through their gear selections, mental preparation, dealing with weary friends and family, avoiding potentially dangerous situations, and everything else you need to know to be a successful solo girl in the wilderness. Some of the highlights of the book include: -Budgeting for your hike and cutting costs on the trail. -Selecting the best gear for your price range. -Choosing practical clothing that you will actually want to wear. -Getting a support system in place to improve your chances of success. -Dealing with things like your period and peeing in the woods. -Dealing with creepy or annoying men on the trail. -Learning skills like hitch-hiking, building fires, getting the most out of your phone battery, and Yogi-ing. -Megan's favorite spots to camp or visit in each state. -An outline of the best section hikes in each state. -Megan's personal account of her own thru-hike. -Awesome photos from Megan's thru-hike.

     Fully updated April 2017, and now available in Kindle format! The Kindle book contains all the features included in the print edition as well as additional planning information. Now you can carry a full guidebook in the palm of your hand via a smart phone, e-reader or tablet! Both formats include: - Full-color detailed to-scale topographical stage maps of each day’s walk with free GPS files online. - The entire 800km Camino Francés and 90km Camino Finisterre. - 135 detailed stage, city and town maps (now easier to read). - Essential practical information on transport, accommodations and services. - Detailed listings of pilgrim hostels (albergues) and private accommodations in each town, including prices, amenities, number of beds, contact information, open seasons, and more. - Regional introductions to the different areas along the Camino including information about traditional foods, flora and fauna, and local culture. - Overviews of dozens of medieval pilgrim sites, with information about the historical context of the pilgrimage. - Expert advice on hiking gear, packing and daily Camino life. Extra planning topics included in the Kindle version: - Camino Frequently Asked Questions (FAQs) - Alternate itinerary suggestions for those who want a faster or slower pace - A list of places the serve vegetarian and or gluten free meals - Special considerations for women and traveling with children - More details about booking flights, trains and buses - A Spanish phrasebook and mini Basque (Euskara) phrasebook. - A timeline of the history of Spain with emphasis on the Camino history. - A list of recommended reading and films about the Camino de Santiago.

    This volume reveals Weaver’s approach to the game, with a focus on how to manage a roster, a lineup, and a pitching staff. He defines the differences between running a team during a single game and managing it during an entire season. In his characteristically blunt style, Weaver explains everything from how to tell when a pitcher is tiring to how and when to argue with an umpire. Successful ball clubs still mimic his offensive strategies. Readers of this updated edition will learn new ways to think about the game as it’s played today.

    Though local inhabitants had known about it for century, Bingham documented and photographed the ruins of a 15th century settlement nestled along a mountain ridge above the Urubamba Valley in Peru, placed so perfectly from a defensive standpoint that it’s believed the Spanish never conquered it and may have never known about it.

    One especially fast-growing area of interest is the "experience-driven" or "wellness" vacation, a proactive approach based on the idea that true recreation involves positive engagement: acquiring a new skill or volunteering to share your own expertise; exercising your intellect or extending yourself in some creative, physical, or spiritual way.In response to such aspirations, this timely book showcases a broad range of the most life-enriching getaways in the U.S., Canada, and Mexico, with something for every taste and every interest. Here are programs dedicated to kayaking lessons, mountain biking, yoga instruction, and more. Perhaps you'd prefer to spend an arts and crafts holiday focused on a creative activity like cooking, painting, or woodworking. Imagine studying French in a Maine village, learning about nutrition at a historic North Carolina spa, or helping rebuild the devastated communities of the Gulf Coast. Weave a Navajo rug; make a film in New York; learn to surf in Mexico; or choose any of scores of other possibilities.Elegantly designed and packed with attractive and fun descriptions, detailed travel information, lists of unique activities, and special sidebars, this unusual resource tells you all you need to know to ensure that your next vacation won't just be time off—it will be time well spent.

    In this fully revisedsixth edition, Tom Cunliffe brings together all the essentials ofmodern cruising in one volume. Subjects include an analysis of whatmakes a good skipper, the theory and practice of sailing, seamanship,navigation including chart plotters and PCs, meteorology, heavyweather, yacht stability and coping with emergencies. The Complete Yachtmasterpromotes each subject as an integral part of the whole. It guidesexamination candidates as authoritatively and reassuringly through theRYA syllabus as a sea pilot bringing a ship to harbour. Required reading for all skippers whether on board or in the classroom.'A gem, distilled from decades of experience' Yachting Monthly'Cunliffe's competence and authority radiate from the pages? thoroughly recommended' Little Ship Club'There are all too few authors who not only know their subject but can write well about it. Tom Cunliffe is one' Cruising

    This Rosary tool has also been consistently in the Amazon top ten best selling books of Prayer since every month since its release; this includes paperback and kindle prayer books. Buy with confidence and may it enhance your opportunity to pray to Our Lady.This is a tool to allow you to use your Kindle to pray the rosary. This version of the rosary is intended to allow for praying the rosary with the turn of each page acting as a rosary bead. It contains all four rosary mysteries Joyful, Sorrowful, Glorious, and Luminous. The table of contents will allow you to jump to any of the four mysteries. Given that the Kindle, Nook, and other eBook devices allow thousands of books to be carried within them, it makes sense that the most powerful prayer in the world should also be included. Turning one page for each bead of the rosary makes the device feel and respond like a rosary necklace. Praying the rosary is an art which includes a certain rhythm of changing beads and prayers while in contemplation. Other rosary books either teach the prayers or outline the process but don’t account for the rhythm an art of contemplation that the process itself supports. This version allows that process to be integrated into the book itself; no beads required. While I personally love rosary beads, I don’t always have them available. I also like having the precise bible scriptures associated with each Mystery integrated into the process itself; it allows a more detailed focus by reading the actual living word of God without losing rhythm. While I personally know what the mysteries are about and what each decade story is, it adds a bit of opportunity to read in detail the bible passages of each mystery while not breaking stride with the prayer process. And, if there is ever a moment of distraction by events around me, I never lose my exact spot in praying the rosary.I pray that this book enhances opportunity for you to pray the rosary on many occasions when otherwise you may not have, and I hope it enhances your prayers on a regular basis through deeper connection with the scriptures which are the living word of God. The following updates were made based on user recommendations:VERSION UPDATED JULY 22, 2012 - Changed the table of contents to show the correct day for Luminous Mysteries to be prayed 'Thursday', updated the Glory Be prayer to be included after the first 3 Hail Mary's at the opening of each Mystery, Updated the Glory Be to be worded more technically correct.VERSION UPDATED DECEMBER 11, 2011 - Changed language of Apostle's Creed to match Catholic Church New Translation, fixed misspelled word "beech" to read "beseech", fixed missing bible verse for Mysteries "crowning with thorns" and "coronation of mary".

    

    Gaimon gathers the best of his popular Q&A column—and pokes fun at his younger self.Despite the howling protests from his peers, no one’s ever been more willing to spill the beans on what it’s really like inside the pro cycling peloton than the sarcastic scribe Phil Gaimon. Building on the outrageous success of his hilarious 2014 debut, Pro Cycling on $10 a Day: From Fat Kid to Euro Pro, Gaimon gathers the absolute gems from his monthly Q&A feature column in VeloNews magazine into his new book, Ask a Pro: Deep Thoughts and Unreliable Advice from America’s Foremost Cycling Sage, adding a dose of fresh commentary and even more acerbic and sharp-eyed insights. With six years of material to work with—including his incredible rise into the pro ranks, the devastating loss of his contract for 2015, and his bold return to the Big League—Gaimon covers every possible topic from the team dinner table to the toilet with plenty of stops along the way. Gaimon offers wise-ass (and sometimes earnest) answers to fan questions like: · How much chamois cream should I use?· I’ve started shaving my legs. How can I be accepted by my friends?· What do you do to protect yourself when you know you’re about to crash?· How many bikes does my husband really need?· What’s the best victory celebration? Do you practice yours?· In women’s cycling, what is the proper definition of a pro?· What do you say to someone if they honk or almost hit you?· Do you name your bikes?· What do pros think when they see a recreational cyclist in a full pro kit or riding a pro-level bike?· Can you take your bike apart and put it back together?· How bad does the weather have to be to call off a training ride?· How do you know when it’s time to change a tire?· When you’re in a breakaway all day, do riders form a future friendship?· Riders keep complaining about "unsafe" weather at races. When did pro cyclists turn into such wussies?· How do the pros define a "crash"?Gaimon wields his outsider’s wit to cast a cock-eyed gaze at the peculiar manners, mores, and traditions that make the medieval sport of cycling so irresistible to watch. Ask a Pro includes new resources from Gaimon, too, including his Cookie Map of America, dubious advice on winning the race buffet, a cautionary guide for host housing, Phil’s pre-race warm-up routine, and a celebrity baker’s recipe for The Phil Cookie.