By directing our attention to how we hike as opposed to where we’re headed, Ives invites us to shift from ego-driven doing to spirit-filled being, and to explore the vast interconnection of ourselves and the natural world. Through this approach, we can wake up in the woods on nature’s own terms. In erudite and elegant prose, Ives takes us on a journey we will not soon forget. This book features a new prose poem by Gary Snyder.

    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!

    but second to no peak in terms of danger. From tragic deaths to unbelievable stories of heroism and survival, No Way Down is an amazing feat of storytelling and adventure writing, and, in the words of explorer and author Sir Ranulph Fiennes, “the closest you can come to being on the summit of K2 on that fateful day.”

    Don’t learn the hard way, get a jump on training for ultramarathon with Hal Koerner’s Field Guide to Ultrarunning, a comprehensive guide to running 30 to 100 miles and beyond.Hal Koerner is America’s top ultrarunner with podium results in more than 90 ultramarathons. In his Field Guide, Koerner reveals hard-earned wisdom, smart habits, and reliable tips to help you prepare for your most epic runs. You’ll hear entertaining stories of trailside woe and practical advice on the smartest ways to fuel, trail running technique, and mental strategies to carry you to the finish line. Koerner offers 3 detailed training plans to prepare for 50K, 100K, and 100-mile ultramarathons.

    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

    In his memoir of a fishing trip through the Alaskan wilderness, Lou Ureneck brings to life the struggle to reclaim the trust of his teenage son, Adam, following his divorce. Told against the backdrop of the Alaskan wilds, "Backcast" is the remembrance of a fishing trip that carried a father and son from the mountains of Alaska to the Bering Sea. Along the way, nature transforms from friend into foe, and their struggles are played out against the poignant emotional battle raging between the two as they descend the river headed toward confrontation. On their journey, the two encounter nature's dangers -- bears, violent river currents and ruthless, punishing weather -- as well as the hurts that exist between them, the reasons for divorce, the absence of a father and the withheld love of a son. Dipping his hand into the river of his own life, Ureneck recounts his own fatherless childhood, the influence of his mother's boyfriend who helped him learn to fish, and the realization that he himself had done the one thing he always promised himself he would not do: He ended his marriage in divorce. Part adventure story, part reconciliation with life's unexpected turns, and part commentary on the healing power of nature, "Backcast" explores the world of a man confronted by the hard choices divorce can bring to create a moving meditation on fatherhood.

    Her book is about the fear of an ordinary person doing extraordinary things. . . . It is good to read of someone who is just crammed full of courage, guts, spirit and determination." --Smoke Blanchard, Walking Up and Down in the WorldCindy Ross had already hiked the 2000-mile length of the Appalachian Trail when, hoping to escape a deadening daily routine and sort out her life, she returned to the wild. But this time it was a more rugged arena: the Pacific Crest Trail, a mostly mountainous, 2600-mile route from Mexico to Canada, vastly different from the relatively gentle, well-traveled Appalachian Trail.Her trip began--badly--in the California desert, where the hiking "partner" she had selected from an advertisement proved to be totally inexperienced and so strange that they parted company the first day. Continuing alone, Ross soon became the de facto leader of a motley, ever-changing crew of PCT walkers that came to be known as "Cindy's Circus." Long, rugged hiking days produced physical ailments and strong emotions, but in confronting and surmounting these challenges, Ross grew in strength. After many months and several major changes in her life, Ross beat fall snows and storms to reach the Canadian border. More than the end of the trail, this was also a symbolic milestone in her life.In narrating her story, Ross deftly brings the reader into the physical and emotional landscape of long-distance hiking. Her cast of "Crest characters" is sharply drawn in both words and sketches.

    Designed as a field textbook for the NOLS wilderness first aid curriculum, it helps train outdoor leaders to prevent, recognize, and treat common medical problems and to stabilize a severely ill or injured patient for evacuation. A vital resource for outdoor enthusiasts, this book covers fundamental topics in first aid--patient assessment, shock, soft tissue injury, burns, fractures and dislocations, and chest, head, and abdominal injury. It explains how to handle environmental problems posed by heat, cold, water, altitude, and poisonous plants and animals. Also discussed are issues related to expedition medicine as well as leadership, teamwork, and communication for rescue groups. While risk can be minimized through good judgment, skills, and experience, being prepared for emergencies in the wild is an essential component of good outdoor leadership.

    Packed with mouth-watering recipes and easy-to-follow instructions, Fruit Infused Water preps you for including fruit infused water in your diet—whether you own a fruit infuser water pitcher or a simple glass jar. Build from the basics then advance to endless mix-and-match flavors and inventive fruit infused water recipes. Squeeze the most out of every drop, with: * 98 flavorful fruit infused water recipes, like Basil Mint Infusion * 10 must-have tips for making foolproof fruit infused water * On-the-go guidelines for bringing your fruit infused water wherever your day takes you * 10 tasty snack ideas for your leftover fruit (fruit sushi rolls, anyone?) From one-step infusions to creative combinations, there’s something for everyone in Fruit Infused Water, your best resource for enjoying your H20 to the fullest.

    The all-new Kaufman Field Guide to Advanced Birding takes a different approach, clarifying the basics and providing a framework for learning about each group. Overall principles of identification are explained in clear language, and ten chapters on specific groups of birds show how these principles can be applied in practice. Anyone with a keen interest in identifying birds will find that this book makes the learning process more effective and enjoyable, and that truly understanding what we see and hear can make birding more fun.

    One of the most delightful surprises as an essential oil user is the constant discovery of how many diversities each oil is capable of. The magnitude of this knowledge and the search for effective recipes that make every drop count can be somewhat overwhelming at times, for both beginning and seasoned oilers. The recipes contained in this REVISED EDITION utilize essential oils available from any reputable essential oil company. This creation is a culmination of "Best-of-the Best" aromatherapy recipes used successfully in various essential oil communities, and is a valuable tool for expanding your working knowledge of applications. A wide array of topics and over 300 recipes are covered in 104 pages that create creams, serums, salves, roller bottle blends, diffuser blends and more. Featuring an easy-to-use layout, there is room beside each recipe, as well as blank section in the back, to note your own modifications and experiments. This made-with-love book is a wonderful resource designed to free beginners from intimidation and feelings of being overwhelmed, as well as allow advanced essential oil users to broaden their horizons. Sections include:  Frequently asked questions  Respiratory Support  Concentration  Mood Enhancement  Stress Management  The Bedroom  Beauty & Skin Care  Health & Hygiene  Men  Children  Household  Outdoors DISCLAIMER: This document is a compilation of recipes used successfully by persons who use high-quality, authentic, plant-derived, unadulterated essential oils as determined by many factors including growth, growth location, harvesting process, distillation method used, etc. There are many grades of essential oils available. Not all essential oils are created equally, and not all essential oils are suitable for topical use or ingestion. Carefully do your research before selecting the brand(s) of essential oils that decide to use, and be selective concerning essential oil supplies as well. Always follow label directions on the essential oil bottles. The willingness of individual users to share their recipes in this book is very much appreciated. However, neither the contributors to this book nor myself are medical practitioners and cannot diagnose, treat or prescribe treatment for any health condition or disease. Before using any alternative medicines, natural supplements, or vitamins, you should always discuss the products you are using or intend to use with your medical practitioner, especially if you are pregnant, trying to get pregnant or nursing. All information contained within this book is for reference purposes only, and is not intended to substitute advice given by a pharmacist, physician or other licensed health-care professional. As such, the author nor Everyday Oil Solutions are responsible for any loss, claim or damage arising from use of the essential oil recipes contained herein.

    Much of the trail is on the rocky ridgeline overlooking Lake Superior with sweeping vistas of Lake Superior and inland forests, cascading waterfalls and remote lakes. Mile-by-mile descriptions lead the casual hiker or ardent backpacker through forests of birch, maple, spruce, pine and fir—a region thriving with spectacular wildflowers and diverse wildlife. Whether you have two hours or two weeks, an afternoon or a weekend, this guide will enhance your hiking experience. Provided is detailed information on trailhead parking, 90+ backcountry campsites located every five to ten miles that require no fees, permits, or reservations, and a mile-by-mile description of the trail as you hike along. The Superior Hiking Trail goes to numerous scenic spots including Ely's Peak, Hawk Ridge, Bean and Bear Lakes, Mount Trudee, Baptism High Falls, Egge Lake, Sonju Lake, Manitou River, Caribou Falls, Cross River, Carlton Peak, Britton Peak, Oberg Mountain, Cascade River, and Pincushion Mountain. The trail travels through eight Minnesota state parks: Jay Cooke, Gooseberry Falls, Split Rock Lighthouse, Tettegouche, Crosby-Manitou, Temperance River, Cascade River, and Judge Magney. Complete trail maps are included in each section. In addition, it includes a "how-to" chapter on backpacking the trail and a chart with services in the towns close to the trail. It also includes informational chapters on wildflowers, birds, geology, and area history. The trail starts south of Duluth, MN in Jay Cooke State Park, travels through Duluth for 43 miles, and then heads northeast along the North Shore for 255 miles to Canada. Backpacking opportunities with backcountry campsites start at the northern boundary of Duluth. The Guide is written so each section of 5-12 miles can be hiked separately, a longer segment can be hiked, or the entire trail can be thru-hiked.

    Learn the Alphabet and pronunciation as well as useful phrases in 8 categories, such as greetings, travel and directions, making friends to business and emergencies. Download, read and enjoy your vacation like never before.

    You may find it for free on the web. Purchase of the Kindle edition includes wireless delivery.

    Written while Abbey was working as a ranger at Arches National Park outside of Moab, Utah, Desert Solitaire is a rare view of one man’s quest to experience nature in its purest form.Through prose that is by turns passionate and poetic, Abbey reflects on the condition of our remaining wilderness and the future of a civilization that cannot reconcile itself to living in the natural world as well as his own internal struggle with morality. As the world continues its rapid development, Abbey’s cry to maintain the natural beauty of the West remains just as relevant today as when this book was written.