This training plan is based on solid science, and its physiological basis is clearly explained and incorporated into a running program that produces maximum results and reduces the risk of injury.In Road Racing for Serious Runners, Pete Pfitzinger-a world-class marathoner, distance running coach, and exercise physiologist-tells you how to get the most out of your limited training time. Pfitzinger teams up with former Running Times editor-in-chief Scott Douglas to present a training and racing plan that will help you excel in the full spectrum of road racing distances. You will learn how to- design a week-by-week training program, - determine the right pace to run during speed workouts, - get the most out of long runs, - taper training before an important race, - detect and avoid staleness and injury, - determine the best strategy for each race, and- achieve the optimal mental state to train and race.Included with each of five training schedules are racing tactics, mental tips, and lessons from world-class runners. Whatever distance you plan to race, Road Racing for Serious Runners will guide you to peak performance!

    Long before Whole Foods organic produce was available at your local supermarket, Berry was farming with the purity of food in mind. For the last five decades, Berry has embodied mindful eating through his land practices and his writing. In recognition of that influence, Michael Pollan here offers an introduction to this wonderful collection.Drawn from over thirty years of work, this collection joins bestsellers The Omnivore’s Dilemma, by Pollan, and Animal, Vegetable, Miracle, by Barbara Kingsolver, as essential reading for anyone who cares about what they eat. The essays address such concerns as: How does organic measure up against locally grown? What are the differences between small and large farms, and how does that affect what you put on your dinner table? What can you do to support sustainable agriculture?A progenitor of the Slow Food movement, Wendell Berry reminds us all to take the time to understand the basics of what we ingest. “Eating is an agriculture act,” he writes. Indeed, we are all players in the food economy.

    With 30,000 known species, you could acquire a different orchid every day for eighty years and still not grow them all. Back in the realm of reality, readers of this beautiful book can quickly and easily find the orchids that are right for them -- which ones will thrive on a windowsill, which prefer artificial lights, and which need a greenhouse; which are for beginners, which for experts. And you can pinpoint the species within a particular genus that are the best ones to start with. Once you select your orchid, William Cullina's authoritative guide explains what to do to keep it alive and healthy. Featuring more than two hundred color photographs, Understanding Orchids covers everything you need to know to grow orchids successfully, whatever your level of interest or experience. With improved tissue-culture techniques making orchids more affordable, and the Internet making them readily available to consumers, growing orchids is more popular than ever: membership in the American Orchid Society has more than doubled in the last fifteen years. This is the book orchid fans have been waiting for.

    This book includes ingredients, methods, recipes and equipment information. It provides reference to intermediate techniques like all-grain brewing variations and recipe formulation.

    His book includes recipes for vegetable and casserole dishes, breads, cakes, muffins and twenty different pies. He also shows how to make numerous jellies, jams, teas, and wines, and how to sweeten them with wild honey or homemade maple syrup.

    In this handy guide to breeds, feed, coops, and care, the Litts take you under their experienced wings and share the secrets to: Picking the breeds that are right for you • Building a sturdy coop in one weekend for $100 • Raising happy and hearty chicks • Feeding your flock for optimal health and egg nutrition • Preventing and treating common chicken diseases • Planning ahead for family, neighborhood, and legal considerations • Whipping up tasty egg recipes from flan to frittata With everything that first-timers will need to get started—along with expert tips for more seasoned keepers—this colorful, nuts-and-bolts manual proves that keeping chickens is all it’s cracked up to be.

    Thankfully, Mexico City: An Opinionated Guide for the Curious Traveler lends a thorough, guiding hand to help make the visitor's stay outstanding. Written by a longtime resident who knows the city inside and out, this travel guide delivers detailed walking tours of the city that include the most popular tourist sights as well as lesser-known spots. Johnston knows where to stay, what to do, and where to eat: everything from authentic market food to sophisticated Mexican cuisine.What began as a collection of notes to share with good friends is now available to every newcomer looking for a joyful, memorable stay in Mexico City."This is the guidebook that I want. Wonderfully written, airtight information, organized in the smartest possibly way. I can't imagine a better Mexico City guide for these times."-Tony Cohan, author of Mexican Days and On Mexican Time"Johnston is the friend you wish you had in every great city, toting you from palace to museum to park but never missing the exquisite pastelería, the grand hotel lobby or the clean public bathroom."-San Francisco Chronicle

    From Baby Blue Eyes to Silver Bells, from Abelia to Zinnia, every flower tells a story. Gardening writer Diana Wells knows them all. Here she presents one hundred well-known garden favorites and the not-so-well-known stories behind their names. Not for gardeners only, this is a book for anyone interested not just in the blossoms, but in the roots, too.

    Learn the basic techniques for crafting oil-, cream-, and vegetable-based soaps, and then start experimenting with your own personalized scents and effects. Cavitch provides tips for making more than 40 different specialty soaps, showing you how to design colorful marbled bars and expertly blend ingredients to create custom fragrances. You’ll soon be making luxurious soaps at a fraction of the cost of boutique products.Important Notice Early printings of this book contain a recipe variation in a sidebar note on page 36. As a result of further testing, author Susan Miller Cavitch and Storey Publishing strongly recommend that you do not try this variation. Adding honey when you are combining the sodium hydroxide and water may result in a stronger reaction with more intense heat. The mixture may bubble up quickly and come out of the pot, posing a potential hazard.

    Anyone with a clean kitchen, some basic equipment, and a closet shelf or shady flowerbed will be able to grow a bumper crop. This Handbook also includes an introduction to mushroom biology, a guide for supplies, and advice on discreetly integrating psychedelic mushrooms into outdoor gardens.Hand-drawn illustrations and full-color and black-&-white photographs provide the reader with steps in the cultivation process and exact identification of desired species.The four species detailed include two species that have previously had very little coverage: Psilocybe mexicana (a tiny mushroom used for millennia by indigenous Mexican shamans) and Psilocybe azurescens (a newly described species native to the Pacific Northwest and easily grown outdoors on woodchips).This innovative book also offers a wealth of information about the use of psilocybin-containing mushrooms in both traditional and modern contexts. Contributing ethnobotanist Kathleen Harrison highlights the history, ritual and mythology of sacred Psilocybe mushrooms used in indigenous shamanic settings. The book’s authors offer insights into how these principles might be put into practice by the modern voyager, to provide, safe, healing and fruitful journeys.

    And it's not as hard as we may think! This hand written and drawn book of charming tutorials is both fun and accessible. It's full of simple skills that anyone can and should learn. From creating tinctures and salves to concocting all-natural cleaners and body products to gardening basics, this book is great for anyone looking to live more simply, create a comfortable nest, and truly do it yourself.

    More than 20 hikes, ranging from easy to difficult, are covered in depth, with trail descriptions, elevation charts, maps, and photos. Chapters on history, geology, ecology, and wildlife are included along with essential information on lodging, camping, outdoor adventures, and popular park activities in Yosemite Valley, Tuolumne Meadows, Wawona, and Hetch Hetchy. From the world-famous views of cliffs, waterfalls, polished granite domes, and giant sequoia groves to fine dining at the High Sierra Camp, this comprehensive travel companion allows anyone to access this fascinating park.

    Illustrations of cones, catkins, nuts and fruits allow you to distinguish between similar species at a glance.This new edition builds on the strengths of the unrivalled original, now expanded to include over 220 trees and shrubs that are native to or flourish in Britain and northern Europe.

    Andrea Chesman shows you how to bridge the gap between field and table, covering everything from curing meats and making sausage to canning fruits and vegetables, milling flour, working with sourdough, baking no-knead breads, making braises and stews that can be adapted to different cuts of meat, rendering lard and tallow, pickling, making butter and cheese, making yogurt, blanching vegetables for the freezer, making jams and jellies, drying produce, and much more. You’ll learn all the techniques you need to get the most from homegrown foods, along with dozens of simple and delicious recipes, most of which can be adapted to use whatever you have available.

    It is also about simple practical beekeeping. It is about reducing your work. It is not a main-stream beekeeping book. Many of the concepts are contrary to "conventional" beekeeping. The techniques presented here are streamlined through decades of experimentation, adjustments and simplification. The content was written and then refined from responding to questions on bee forums over the years so it is tailored to the questions that beekeepers, new and experienced, have. It is divided into three volumes and this edition contains all three: Beginning, Intermediate and Advanced.