In the book that Runner's World magazine called "the best training book," premier running coach Jack Daniels provides you with his proven VDOT formula to guide you through training at exactly the right intensity to become a faster, stronger runner.Choose from the red, white, blue, and gold programs to get into shape, target a race program, or regain conditioning after a layoff or injury. Race competitively with programs for 800 meters, 1500 meters to 3000 meters, cross country races, 5K to 15K, and half-marathon up to the marathon. Each program incorporates the right mix of the five training intensities to help you build endurance, strength, and speed, and Daniels' intensity point system makes it easy to track the time you spend at each level.The formula can be customized to your current fitness level and the number of weeks you have available for training, and it provides the perfect solution for short training seasons. Get the results you're seeking every time you lace up your shoes for a training run or race with the workouts and programs detailed in Daniels' Running Formula.

    It’s also one of the only accounts; incredibly, there has never been an authoritative biography of Lee. Following a decade of research that included conducting more than one hundred interviews with Lee’s family, friends, business associates, and even the actress in whose bed Lee died, Polly has constructed a complex, humane portrait of the icon. Polly explores Lee’s early years as a child star in Hong Kong cinema; his actor father’s struggles with opium addiction and how that turned Bruce into a troublemaking teenager who was kicked out of high school and eventually sent to America to shape up; his beginnings as a martial arts teacher, eventually becoming personal instructor to movie stars like James Coburn and Steve McQueen; his struggles as an Asian-American actor in Hollywood and frustration seeing role after role he auditioned for go to a white actors in eye makeup; his eventual triumph as a leading man; his challenges juggling a sky-rocketing career with his duties as a father and husband; and his shocking end that to this day is still shrouded in mystery. Polly breaks down the myths surrounding Bruce Lee and argues that, contrary to popular belief, he was an ambitious actor who was obsessed with the martial arts—not a kung-fu guru who just so happened to make a couple of movies. This is an honest, revealing look at an impressive yet imperfect man whose personal story was even more entertaining and inspiring than any fictional role he played onscreen.

    How? By giving you a personal coach who has worked with some of the most famous and successful athletes in the world today.The intense focus on the muscles of your core--abs, lower back, hips, and thighs--will help you stand taller and prevent the back pain from which most people eventually suffer. The detailed nutrition section guarantees that you'll feed your muscles, starve your fat, and get boundless energy when you need it most. This program is like nothing you've ever seen before--it enables you to totally transform your body in just 12 weeks. The potential is within you, and the power to unleash that potential is within Core Performance.

    A 34th generation Shaolin Warrior monk from China's Shaolin Temple—the birthplace of Chan Buddhism and the mecca of all martial arts—Yan Ming teaches the students at his USA Shaolin Temple that there is no better workout program than his brand of kung fu for getting the body and mind into warrior condition.Lavishly illustrated with hundreds of four-color photographs, the warrior workout, distills a lifetime of Shaolin training and wisdom into a 28-day workout. The Shaolin Workout is a complete-unto-itself program of both fitness and spiritual lessons can be applied to every aspect of one's life: work, relationships, family.Kung fu gives a superb aerobic workout at the same time that it dramatically increases flexibility, power, and speed.. The ultimate promise of the book is this: readers who stick to the plan for 28 days—for as little as 15 minutes a day—will be transformed inside and out. And the enormous sense of accomplishment that results will radiate through their life, allowing them to tackle the world with a warrior's confidence, calm, and poise.

    Combining the best of flexibility and strength training, Pilates is the path to the lean fit body every woman craves—and the Women's Health Big Book of Pilates guides readers in every step (and leg lift … ) of the way. Using the body as the ultimate fitness vehicle, Pilates transforms bodies in record time. From moves targeting trouble zones to cardio circuits that blast fat all over, this go-to manual covers everything including:· How to incorporate Pilates at work, in travel, and in your daily routine· What props to use to best boost your workout· Pilates principles to help combat lower back pain, stress, low energy, and more!From basic mat moves to the right foods that fuel a lean toned figure, the Women's Health Big Book of Pilates is the go-to guide for beginners and experts alike.

    Climbers regard it as the ultimate achievement in mountaineering, with good reason. Four times as deadly as Everest, K2 has claimed the lives of seventy-seven climbers since 1954. In August 2008 eleven climbers died in a single thirty-six-hour period on K2–the worst single-event tragedy in the mountain's history and the second-worst in the long chronicle of mountaineering in the Himalaya and Karakoram ranges. Yet summiting K2 remains a cherished goal for climbers from all over the globe. Before he faced the challenge of K2 himself, Ed Viesturs, one of the world's premier high-altitude mountaineers, thought of it as "the holy grail of mountaineering."In K2: Life and Death on the World's Most Dangerous Mountain, Viesturs explores the remarkable history of the mountain and of those who have attempted to conquer it. At the same time he probes K2's most memorable sagas in an attempt to illustrate the lessons learned by confronting the fundamental questions raised by mountaineering–questions of risk, ambition, loyalty to one's teammates, self-sacrifice, and the price of glory. Viesturs knows the mountain firsthand. He and renowned alpinist Scott Fischer climbed it in 1992 and were nearly killed in an avalanche that sent them sliding to almost certain death. Fortunately, Ed managed to get into a self-arrest position with his ice ax and stop both his fall and Scott' s.Focusing on seven of the mountain's most dramatic campaigns, from his own troubled ascent to the 2008 tragedy, Viesturs and Roberts crafts an edge-of-your-seat narrative that climbers and armchair travelers alike will find unforgettably compelling. With photographs from Viesturs's personal collection and from historical sources, this is the definitive account of the world's ultimate mountain, and of the lessons that can be gleaned from struggling toward its elusive summit.

    A comprehensive look at cardiovascular training using scientifically proven techniques, paired with a diet plan that really delivers, Warrior Cardio features:• A complete 12-week fitness and diet program.• Hundreds of metabolic exercises with full-color photos.• Dozens of exciting workout routines, including hurricanes, complexes, and body weight and strength circuits.• Advanced warmup and prehab techniques to prevent injury.• A Warrior diet plan from nutrition expert John Berardi, PhD, based on the "Warrior 20" essential foods that promote increased weight loss and muscle gain.• The latest surprising research on the science behind cardiovascular fitness and training techniques.Whether your ultimate goal is to be a better athlete—or just train and look like one—Martin Rooney's Warrior Cardio has everything you need!

    

    Here's the story of the Imperial Hotel diamond robbers, who attempted (and may have accomplished) the biggest heist in Tokyo's history. Here is Rikidozan, the professional wrestler who almost single-handedly revived Japanese pride, but whose own ethnicity had to be kept secret. And here is the story of the intimate relationships shared by Japan's ruling party, its financial combines, its ruthless criminal gangs, the CIA, American Big Business, and perhaps at least one presidential relative. Here is the underside of postwar Japan, which is only now coming to light.

    Fun to look at and easy to use, this unique combination of cookbook and graphic novel is the ideal introduction to cooking Korean cuisine at home. Robin Ha’s colorful and humorous one-to three-page comics fully illustrate the steps and ingredients needed to bring more than sixty traditional (and some not-so-traditional) dishes to life.In these playful but exact recipes, you’ll learn how to create everything from easy kimchi (mak kimchi) and soy garlic beef over rice (bulgogi dupbap) to seaweed rice rolls (gimbap) and beyond. Friendly and inviting, Cook Korean! is perfect for beginners and seasoned cooks alike.Each chapter includes personal anecdotes and cultural insights from Ha, providing an intimate entry point for those looking to try their hand at this cuisine.

    The result of decades of scientific research studying thousands of golfers, Dave's philosophy is as simple as it is revolutionary and groundbreaking: Instead of practicing the wrong things the right way, or the right things the wrong way, Pelz shows you how to find your own personal weaknesses and how to improve them to efficiently lower your scores. Packed with all the knowledge, charts, and photos needed to learn from the master, Dave Pelz's Short Game Bible is the essential book for every golfer who's looking to improve his or her game.A former physicist for NASA, Dave brings a scientific rigor to his research and instruction that has made him the top short-game expert in the world. His renowned golf schools and clinics focus exclusively on putting and the short game, attracting top players like Tom Kite, Colin Montgomerie, two-time U.S. Open champion Lee Janzen, reigning PGA champion Vijay Singh, Steve Elkington, Payne Stewart, Peter Jacobsen, and many LPGA players including Annika Sorenstam and Liselotte Neumann. The pros know, as you are about to learn, that while others teach golfers how to swing, Dave Pelz teaches golfers how to score . . . and win.

    Now in Hansons Half-Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the half-marathon training program they’ve used to turn their runners into race winners, national champions, and Olympians. Using this strategic and scientifically grounded training program, runners will mix precisely paced speed, strength, and tempo workouts to forge breakthrough performances in the half-marathon distance.Hansons Half-Marathon Method will prepare beginners as well as intermediate and competitive half-marathoners for their best performance. Detailed nutrition and hydration chapters help runners pinpoint their energy and hydration needs so they know precisely how to fuel during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition keeps runners from hitting the wall before hitting the finish line.Hansons Half-Marathon Method lays out the smartest half-marathon training plan available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will run their fastest half-marathon.

    Forever. This same honest, no shortcuts approach is woven into the DNA of Thinner This Year.Chris Crowley, the memorable patient and coauthor of Younger Next Year, partners with Jen Sacheck, a nutritionist and exercise physiologist from Tufts University, and in lively, alternating chapters they spell out a weight-loss plan that will have readers lose up to 25 pounds in the first six months--and keep it off for life. The message is straightforward and based on the most up-to-date nutritional science: Avoid "dead," i.e., nutrient-poor, foods, particularly the SOFAS (solid fats, added sugars) choices that comprise more than a third of our diet. Design your plate to be 50% vegetables and fruits, 25% whole grains, and 25% lean proteins. Skip the supplements. Never drink your calories. And exercise.Exercise, the authors emphasize, is the great flywheel of weight loss. And whereas Younger Next Year told you why to exercise six days a week--Thinner This Year tells you how to eat and how to exercise, from the best aerobic workouts to a lifetime supply of 25 whole-body strength exercises--the "Sacred 25"--that will build muscle, protect joints, and add mobility. Exercise will do more than anything else to put off 70% of "normal" aging until the very end and eliminate 50% of serious illness and injury.

    It was the battle that countless armies tried to imitate, most notably in World Wars I & II, the battle that obsessed military minds. Yet no general ever matched Hannibal's unexpected, innovative & brutal military victory--the costliest day of combat for any army in history. Robert L. O'Connell, an admired military historian, now tells the whole story of Cannae, giving a stirring account of this apocalyptic battle of the 2nd Punic War, its causes & consequences. O'Connell shows how a restive Rome amassed a giant army to punish Carthage's commander, who'd dealt them deadly blows at Trebia & Lake Trasimene, & how Hannibal outwitted enemies that outnumbered him. He describes Hannibal's strategy of blinding his opponents with sun & dust, enveloping them in a deadly embrace & sealing their escape, before launching a massive knife fight that would kill 48,000 men in close contact. The Ghosts of Cannae then conveys how this disastrous pivot point in Rome's history ultimately led to the republic's resurgence & the creation of its empire. Piecing together decayed shreds of ancient reportage, the author paints powerful portraits of the leading players: Hannibal, resolutely sane & uncannily strategic; Varro, Rome's co-consul scapegoated for the loss; & Scipio Africanus, the surviving, self-promoting Roman military tribune who would one day pay back Hannibal at Zama in N. Africa. Finally, O'Connell reveals how Cannae's legend has inspired & haunted military leaders ever since, & the lessons it teaches. Superbly researched, written with erudite wit, The Ghosts of Cannae is the definitive account of a battle whose history still resonates.

    Simultaneous.