Just as Andrew has helped me on my journey, he is sure to help you on yours.”—Ryan Hall, US Olympic Marathoner, holder of the US record in the half marathon, and marathon training expertAs a marathon training coach for world-class runners and Olympic medalists, Andrew Kastor knows what it takes to get to the finish line. Whether you are planning to run a full or half marathon, Coach Kastor’s marathon training program conditions you to set achievable goals, get in shape, and stay motivated. With an easy-to-follow 20-week marathon training schedule for building strength and endurance, plus expert advice from record-holding runners on what to expect, Running Your First Marathon is the only coaching you’ll need to go the distance.Running Your First Marathon lays out a goal-oriented marathon training program with: A 20-Week Marathon Training Program—detailed day-by-day marathon training schedules and space to track your progress Marathon Training 101—advice and tips from world-class marathoners on marathon training, fueling your body, avoiding injury, and race-day preparation Motivational Marathon Training Boosts—from Coach Kastor and other famous runners to help you stay on track during marathon training "Running Your First Marathon will not only inspire you but also help train your mind and body to unlock hidden potential."—Shalane Flanagan, Olympic Silver Medalist, NYC Marathon champion, American record holder, and marathon training pro

    While it is filled with useful strategic training advice throughout, at its core, it is about embracing your place in the middle of the pack with humor and learning to love the run you've got without comparing yourself to other runners. Mixing practical advice like understanding the discomfort vs. pain, the mental side of running, and movements to treat the most common injuries with more playful elements such as "Favorite hilarious marathon signs" and "Weird Thoughts We all Have at the Start Line," Brooks is the down-to-earth, inspiring guide for everyone who wants to be happier with their run.

    But getting started with keto and sticking with it can be tough. That's where Keto Quick Start comes in.In her signature practical style, Diane makes keto doable for everyone, whether you're completely new to very low carb eating or you've tried it before and want to find a better way to make it work for you. Keeping the focus on real foods that nourish your body, she walks you through a gentle transition to keto and helps you figure out how to make it sustainable for the long term. Keto Quick Start targets everyday real-world concerns such as what to expect in the first few weeks and how to know if you're on the right track, how to determine if you need more carbs and how to incorporate those carbs in a healthy way, how to customize keto for your personal goals (especially weight loss), and things to be aware of if you’re concerned about a particular health issue.Keto Quick Start includes 100 delicious keto recipes, four weekly meal plans, more than a dozen easy meal ideas (no recipe required!), and troubleshooting tips and tricks. It also features a unique and easy-to-use template that makes tracking your food quick and simple. The recipes include: Lemon Blueberry Keto Muffins Kale, Bacon & Goat Cheese Frittata Spaghetti Bolognese Bake Powered-Up Bacon Cheeseburger Shrimp Pad Thai Pesto-Stuffed Mushrooms Chocolate Orange Fudge Creamy Peanut Butter Bites

    How such an unlikely athlete became a runner of ultramarathons is the story of Personal Record, an exhilarating meditation on the making, and the minutiae, of a runner’s life. The food, the clothes, the races, the injuries, the watch (and Toor loves her watch) are all essential to the runner, as readers discover here, and discover why.             A chronicle of Toor’s relationship with the sport of running, from her early incarnation as an Oreo-eating couch potato to her emergence as a hard-bodied marathoner, this book explores the sport of running, the community it brings into being, and the personal satisfaction of pursuing it to its limit. Alternating with Toor’s account of becoming a runner are the stories—meditations, examinations, celebrations—of how runners become a pack. An homage to running, a literary take on how an activity can turn into a passion, and how a passion can become a way of life, this book runs all the way from individual achievement—a personal record—to the world of friendship and belonging, the community that runners inevitably find.

    We like to imagine that it’s based on evidence and the results of fair tests. In reality, those tests are often profoundly flawed. We like to imagine that doctors are familiar with the research literature surrounding a drug, when in reality much of the research is hidden from them by drug companies. We like to imagine that doctors are impartially educated, when in reality much of their education is funded by industry. We like to imagine that regulators let only effective drugs onto the market, when in reality they approve hopeless drugs, with data on side effects casually withheld from doctors and patients.All these problems have been protected from public scrutiny because they’re too complex to capture in a sound bite. But Dr. Ben Goldacre shows that the true scale of this murderous disaster fully reveals itself only when the details are untangled. He believes we should all be able to understand precisely how data manipulation works and how research misconduct on a global scale affects us. In his own words, “the tricks and distortions documented in these pages are beautiful, intricate, and fascinating in their details.” With Goldacre’s characteristic flair and a forensic attention to detail, Bad Pharma reveals a shockingly broken system and calls for something to be done. This is the pharmaceutical industry as it has never been seen before.

    This means that they are involved in basic movements that we do every day like walking, running and leaning forward while sitting down, just to name a few. When this group of muscles get’s tight you are at a high risk for a lot of different problems. The great news is once you have identified the cause of your problem, you can get rid of the pain and tightness quickly. This book will take your through four key steps to ensure that you get rid of your tight hip flexors and keep them loose. The reasons may not be as simple as you think as this complex group of muscles does a lot of work in every day tasks. Bad posture, repetitive movements and weak muscles will also contribute to your issues. I'll teach you how to release your hip flexors and re-train your body effectively, no matter what the cause of your tight hips.Included are:Key stretches to release the hip flexors.Self massage on important areas to get a deeper release.Exercises that will take your hip flexors through a dynamic range of motion and stretch them actively.Postural exercises that will retrain your body so your hip flexors aren't working when they shouldn't.An understanding of what you need to do during the day to help your cause.A guide on how to put it all together effectively for your situation.

    It's not hard to find instructions for converting from Word to Kindle -- but these instructions are usually less helpful than they could be. Many, for example, proclaim that Word's HTML output requires extensive alteration and cleanup before submission. This advice is misguided. Some who offer it have drawn their conclusions after simply choosing the wrong export option. Others fuss about a moderate amount of excess code, not realizing that it doesn't increase file size enough to matter or that the Kindle ignores it anyway. Other instructions will imply the opposite: that conversion is straightforward and just what you would expect. Supposedly, as long as you start with a properly formatted Word document, you'll wind up with a well-formatted ebook. Well, it doesn't really work that way -- not without a few techniques for tricking or bullying the Kindle into doing what you want. In this book, Aaron Shepard offers his own tips for moving your document from Word to Kindle, with a focus on desktop Word versions from 2003/2004 to 2010/2011. ///////////////////////////////////////////////// Aaron Shepard is a foremost proponent of the new business of profitable self publishing, which he has practiced and helped develop since 1998. He is the author of -Aiming at Amazon, - -POD for Profit, - and -Perfect Pages, - as well as two other books on Kindle formatting. ///////////////////////////////////////////////// CONTENTS Getting Started 1 FIRST STEPS Working with Word Document Setup Text Cleanup 2 KINDLE FORMATTING Special Characters Font Formatting Paragraph Styles Paragraph Spacing Paragraph Justification Line Breaking Page Layout 3 SPECIAL ELEMENTS Other Paragraphs Lists Tables Text Boxes and Sidebars Footnotes and Endnotes Pictures 4 NAVIGATION Web Links Internal Links Tables of Contents Menu Items 5 FINAL STEPS HTML Export Book Covers Book Data Submitting and Previewing ///////////////////////////////////////////////// SAMPLE By default, Word will apply the Normal style to your paragraphs. Amazon knows this, so for some Kindles, it hijacks that style, changing its formatting to what Amazon prefers. This can lead, for example, to unwanted space above or below a paragraph. If you want control of your own formatting, then, you'll have to avoid the Normal style and apply something different. There's no problem, though, with applying styles based on Normal, or even with applying a duplicate of Normal under a completely different name. In regard to this, watch out for manual page breaks in recent versions of Word. Unless you're in Compatibility Mode, each break is now placed in a paragraph of its own, and the Normal style is assigned automatically. That in itself isn't a problem -- but if you then hit Return and start typing, your new paragraph will be in Normal as well. (This is another reason to stick to the paragraph format setting -Page break before- to start a new page.) You can change all paragraphs already in Normal style to a different one by using the Format menu in the Find and Replace dialog. Don't enter any text, but place your cursor in first the Find box and then the Replace while choosing a style for each.

    Reaching the top of any sport, or any aspect of life, takes years upon years of dedication and proper preparation. But if there's a huge pool of individuals who have undertaken the same commitment and steps towards becoming the best, what truly separates the winners from everyone else? Joanna Zeiger believes proper mental preparation is the answer.The Champion Mindset is a much-needed and long overdue look into how to program a competitor's mind to achieve optimal success. Changing behaviors and ways of thinking are never easy, but the chapters in this book aim to simplify this process to make it manageable and achievable. This book is for every athlete--from the weekend warrior, who wants to complete in his or her first 5k running race, to those who have aspirations of one day becoming Olympians and world champions.The Champion Mindset is a compendium of Zeiger's own personal journey from struggling novice swimmer to Olympian and World Champion. Through steps including: Proper Goal Setting, Keeping it Fun, Building Your Team, Intention in Training, Improving Motivation, Promoting Self-Confidence, and Mind/Body Cohesion, among others, Zeiger uses her decades of personal experience, doctoral-level research, and professional success, to prepare readers to go all-in with their mental game.

    They would ask her about her family’s health history, and she would hear the doctor’s familiar sigh after she answered, “I don’t know, I’m adopted.”Being perfectly happy with the loving family she had, Feldman never took an interest in finding her biological parents until diagnosed with a disease that she passed on to her son. Suddenly, Nancy’s lack of family history was affecting someone else.Writing to the Nebraska Children’s Home Society for help, the adoption agency assigned Nancy’s case to Rebecca Crofoot. This began a 17-year journey between the two women who were determined to find information about a family that might not know, or want to know, Nancy existed.Family Medical History: Unknown/Adopted is a heart-warming story of personal, medical, genealogical and emotional discovery.

    Two hours to cover twenty-six miles and 385 yards. It is running’s Everest, a feat once seen as impossible for the human body. But now we can glimpse the mountaintop. The sub-two hour marathon will require an exceptional combination of speed, mental strength, and endurance. The pioneer will have to endure more, live braver, plan better, and be luckier than anyone who has run before. So who will it be?In this spellbinding book, journalist Ed Caesar takes us into the world of elite marathoners: some of the greatest runners on earth. Through the stories of these rich characters, like Kenyan Geoffrey Mutai, around whom the narrative is built, Caesar traces the history of the marathon as well as the science, physiology, and psychology involved in running so fast for so long. And he shows us why this most democratic of races retains its brutal, enthralling appeal—and why we are drawn to test ourselves to the limit.Two Hours is a book about a beautiful sport few people understand. It takes us from big-money races in the United States and Europe to remote villages in Kenya. It’s about talent, heroism, and refusing to accept defeat. It is a book about running that is about much more than running. It is a human drama like no other.

    Jennifer Graham doesn't run to lose weight—she runs because she loves it. And as much as she runs, her excess poundage never leaves. So she accepts her body type for what it is, and runs for the sheer joy of it. But along the way she must endure not only her self-made exhaustion and lactic acid, but also the bemused stares of neighbors, offers of a car ride from strangers, and disdain from the dominant strain of runner—those long, lean "shirtless wonders."The story revolves around her decision to run a serious half-marathon race, and her imaginary coaching relationship with the spirit of Steve Prefontaine. The late, great Oregon distance star gives her advice and encouragement, and doesn't like excuses. ("Yeah, I know he's been dead thirty-five years; it's a minor metaphysical challenge.") Moreover, the race is one month after Graham's ex-husband is getting remarried (to a skinny woman), and the emotional rollercoaster heightens the intensity of her running. As she says, "If training for it doesn't help me get over the pain, at least it will keep me preoccupied."Her irreverent, hilarious, and brutally honest story will appeal to runners and non-runners alike, fat or thin.

    Some call it morality. Others call it religion. But Bros in the know call this holy grail the Bro Code.Historically a spoken tradition passed from one generation to the next, the official code of conduct for Bros appears here in its published form for the first time ever. By upholding the tenets of this sacred and legendary document, any dude can learn to achieve Bro-dom.

    They may even have a point. But to build something so successful, so popular, so inescapable, you've got to have mighty strong foundations.Prior to 1992, the old First Division was England's premier prize. Its rich tapestry winds back to 1888 and the formation of the Football League. A grand century-long tradition in danger of being lost in the wake of Premier League year zero.No more! In The Title Scott Murray tells the lively, cherry-picked story of English football through the prism of the First Division. Rich with humour yet underpinned with solid research, this is a glorious meander across our national sport's varied terrain.With as much about Burnley, Wolves, West Brom and Portsmouth as the likes of Arsenal, Liverpool and Manchester United, we learn the less well-known stories the sport has to tell, such as the plight of Glossop, the smallest club to ever play top-flight football, and final day drama involving Huddersfield and Cardiff that knocks Michael Thomas into a cocked hat. We bask in the managerial genius of Tom Watson, the bowler-hatted Victorian Mourinho; celebrate the joy of the Busby Babes; discover the shameless showmanship of George Allison; embark on righteous escapades with Hughie Gallacher; and meet some old favourites in Don Revie, Bill Shankly, Alex Ferguson and Brian Clough.At turns exciting, surprising, witty and bittersweet, The Title is a highly informed, fresh and affectionate love-letter to the English game, and a delight for any football fan.

    Between Moehl's positive and encouraging attitude and her deep knowledge and enthusiasm for the sport, there's no one better to prepare and train you for your first ultra and beyond!Moehl will become your guide to completing a 50K, 50-mile or 100-mile race. Her experience translates into the most effective and easy-to-follow training method, broken down into phases to help all runners take it to the next level and accomplish their goals. She shares her love of the sport by providing helpful tips, bonus content and personal stories. Her commitment to growing the sport and passion for coaching others running their first is evident in the care she's taken to create detailed plans and lifestyle adjustments. With Moehl, you will find all the resources and encouragement you need to succeed in challenging your mind and body with an ultramarathon!

    Through the journal of Lola, a nom de plume created to embody the spirit of all runners, Amy Marxkors chronicles her journey of self discovery as she decides to find out just how good she could be if she really tried. Humorous and endearingly candid, The Lola Papers reveals the universal truths and profound humanity hidden in the miles, showing that sometimes the greatest gift in life is getting more than what you bargained for.Each chapter in The Lola Papers serves a twofold purpose. On the topmost level, it is the direct account of a specific running experience—a training run, a blown workout, a solitary trail, or a grueling race. On a deeper level that reaches beyond running and into the soul of humanity, Lola’s stories are a reflection of the struggles and emotions of life, the supreme test of endurance. Dedication. Fatigue. Failure. Victory. Monotony. Adventure. Sorrow. Joy. Redemption. And the unshakeable determination to keep on going.The Lola Papers uses the sport of distance running as a lens to examine self, relationships, and the world around us.