Includes A LOT of rather obscure tips, so even expert runners will find something useful. This is the table of contents: Introduction Why DO people run trails? What is a trail? Technical versus nontechnical trails How does trail running compare to other activities? Trail etiquette Trailcraft Elements of good running form Run efficiently Difference between road running gait and trail running gait Uphill technique Downhill technique Pooping What to drink Food Food before a run Food during a run Gear Shoes Carrying water Know where to find water Cell phones Personal location beacons Personal protection Flashlights and headlamps Familiarity with Local Weather Patterns Check the weather forecast Natural weather predictors What to do in a severe thunderstorm Stretching and rolling Learning to fall Prepare for trouble First aid kit Why you should run ultras The different race options Choosing your first ultramarathon Elevation profiles How much do ultramarathons cost? What about fatass races? The difference between road and trail ultras Taking the leap and signing up for your first ultra Learn all you can about the race Finding the time to train for ultras Balancing life commitments Is there such thing as a perfect career for ultramarathons? Picking a race Learning about the race Give me a training plan! How do I choose a training plan? Using heart rate as a training tool Do I have to follow the plan religiously? Listening to your body Overtraining Training partners Training run conversations How to get rid of that annoying training partner The art of experimentation Speedwork Fartleks Hill repeats The long run Crosstraining Course specificity training Periodization Losing weight for race day Race etiquette Runner personalities Race strategy Run/walk strategy So how do you get faster? Walking technique? Speeding up strategy Fasting while training Gluttony training Thermoregulation Electrolytes Chafing Shave the junk or rock the ‘fro? Foot care Popping blisters Running with dogs Training in various bodily states Night running Sleep deprivation training Learning when shit’s about to go bad Racing as training Coaching and ultramarathons Does body type matter Pacers Crew Some additional ultrarunning tips About us

    The Job is an explosive and intriguing account of what it takes to be a criminal investigator at the highest level.

    This is the story of his life: the ups, the downs, from finding fame to losing his father, and his love-affair with music. Raised in Lancashire, as the youngest of nine children with a father who played opera at home, Alfie's story is not typical of opera stars. His dreams of singing were only ever going to be dreams until fate intervened in the form of a stranger: he was training as a car mechanic when a customer overheard him and told him about a London audition which Alfie needed to try out for. He got the part and never looked back. This is the story of how Alfie went from car mechanic to this generation's most popular and well-known opera star. How he became celebrated by Baz Luhrman, Cameron Macintosh and Michael Parkinson as the best tenor we've produced in a generation. This is also the story of snobbery from within the establishment and how Alfie has created serious upset with some of the more traditionally inclined members of the opera scene. It's a story which his legions of fans will love.

     Chaos Magick can give you quick fixes, emergency solutions, direct results and rituals that can be tailored to your exact and immediate circumstances. Ideal for beginners, or a new direction for the experienced occultist. This book presents a revolutionary style of Chaos Magick. These ideas are original, direct and above all, practical. You will discover: The secrets of Instant Alchemy, Emotional Crafting and The Fire of Gnosis. How to generate Magickal Chaos Energy, to empower all your workings. Influence Magick, Thoughtforms and an alternative form of Sex Magick. Sigil Magick Remastered – a completely new way of tapping into the essence of magick. Contacting Spirits – detailed instructions for contacting and commanding entities. There’s nothing quite like doing magick and seeing it work, so that’s what lies ahead of you. If it doesn’t work, it isn’t magick.

    Who "they" were and what they did to warrant their boss' stinging disapproval is precisely what this book is about. This is a book about the media like no other. How exactly do you kill a TV network that for three decades dominated the Australian television and media landscape?With Kerry Packer at the helm, and with a host of stars and personalities that made it the envy of its rivals, Channel 9 dominated the airwaves, consistently winning the ratings battle and fostering a unique esprit de corps within its ranks. But in a few short years, it's gone from top dog to also ran – with rock bottom morale, mass redundancies and a resurgent opposition mainly staffed with vengeful former Nine management. Where does the blame lie, and who's brave enough to expose the dysfunction, mismanagement and more than occasional act of bastardry that reads as a how-to of how not to run a business?In this extraordinary book, Gerald Stone gives a truly eye-opening inside account of the death of a television network. The result is a drama far more riveting than anything on television, played out by an incredible cast of characters, most of them household names, some of them business legends, and all of them as you've never, ever seen them before.

    Filled with facts, theories and tips on how we can do our bit for the planet, this is your one-stop guide to making every aspect of your life earth-friendly.

    Few designers have stayed on top of changing trends the way Tommy Hilfiger has. Fewer still have left such an indelible mark on global culture. Since designing his first collection of “classics with a twist” three decades ago, Tommy Hilfiger has been synonymous with all-American style—but his destiny wasn’t always so clear. Growing up one of nine children in a working-class family in Elmira, New York, Tommy suffered from dyslexia, flunked sophomore year of high school, and found himself constantly at odds with his father. Nevertheless, this self-described dreamer had a vision and the relentless will to make it a reality. At eighteen he opened his own clothing store, parlaying his uncanny instinct for style into a budding career as a fashion designer. Through decades of triumph and turmoil, Tommy remained doggedly optimistic. To this day, his approach to commerce is rooted in his positive view of the world.American Dreamer brims with anecdotes that cover Tommy’s years as a club kid and scrappy entrepreneur in 1970s New York as well as unique insights into the exclusive A-list personalities with whom he’s collaborated and interacted, from Mick Jagger and David Bowie to Ralph Lauren and Calvin Klein. But this is more than just a fashion icon’s memoir—it’s a road map for building a brand, both professionally and personally. Tommy takes us behind the scenes of every decision—and every mistake—he’s ever made, offering advice on leadership, business, team-building, and creativity. This is the story of a true American original, told for the first time in his own words, with honesty, humor, and the insatiable appetite for life and style that proves that sometimes you have to dream big to make it big.Praise for American Dreamer“A unique look into the fashion world . . . an honest, straightforward, mostly entertaining autobiography of the man who created a classic yet hip line of clothing.”—Kirkus Reviews “Fashionistas and business gurus alike will glean important lessons from Hilfiger’s rags-to-riches rag-trade story.”—Booklist “Tommy burst onto the fashion scene at the height of hip-hop and was instantly taken up by rappers and rockers alike. Since then, year after year he has been ahead of the curve with his elegant and stylish looks. His creative energy has always been an inspiration to me. He’s really himself in American Dreamer.”—Mick Jagger"In American Dreamer Tommy shows how he has taken the (rock) stars and the (preppy) stripes and come up with a look—and a label—that are recognized globally as being quintessentially American, as well as a brand that constantly keeps time with pop music.”—Anna Wintour “Tommy is an inspiration to many people. American Dreamer shows how he has managed to be successful in business and done so with integrity.”—David Beckham  “Tommy is one of the most genuine people I know! In American Dreamer you can feel his passion pour through everything he does: fashion, fatherhood, family, and friendship!”—Alicia Keys “Tommy Hilfiger is an American icon who was able to transcend fashion and blend i

    Most golfers who want to improve their skills go to the range and work painstakingly on their swings, not realizing it’s often their performance state on the course that needs work, not their technique. Simple things such as awareness of your balance, tension, and tempo, as well as the ability to control mental, emotional, and social variables you encounter while playing can quickly take your game to a new performance level. Pia Nilsson and Lynn Marriott, founders of VISION54’s groundbreaking and innovative golf program are here to help. Aimed at both the weekend golfer and the advanced player, each chapter presents a series of “human skills”—including assignments, explorations, and mini-lessons—that strip away the complexity surrounding swing technique and playing consistency—the conditional variations that plague golfers. Be A Player is the must-have book for any golfer who wants to unite technical skills and on-course performance seamlessly and effectively. With this cutting-edge text by your side, you will become a true student of VISION54 and a better player better on the course…where it matters most!

    It gives you the tools and inspiration you need to celebrate, mark and appreciate each month of the year in your own particular way. Divided into the 12 months, a set of tables each month gives it the feel and weight of a traditional almanac, providing practical information that gives access to the outdoors and the seasons, perfect for expeditions, meteor-spotting nights and beach holidays. There are also features on each month's unique nature, such as the meteor shower of the month, beehive behaviour, folklore and stories, seasonal recipes and charts tracking moon phases and tides. You will find yourself referring to the almanac all year long, revisiting it again and again, and looking forward to the next edition as the year draws to a close.

    It includes safety data, application information, and much more!TABLE OF CONTENTS Chapter 1: Yesterday's Wisdom, Tomorrow's DestinyChapter 2: How Essential Oils WorkChapter 3: How to Safely Use Essential OilsChapter 4: Single OilsChapter 5: Essential Oil BlendsChapter 6: Techniques for Essential Oil ApplicationChapter 7: Personal UsageAppendix A: Product Usage for Body SystemsAppendix B: Single Oil DataAppendix C: Essential Oil Blends Data

    Our beginners guide contains all the essential information you need in order to succeed. It covers the basic techniques, well illustrated with over a hundred images, and explains everything you need to know in an understandable way. Bonsai Empire is the world's most visited Bonsai website and has provided beginners with quality information for over a decade. We have developed this guide to help you get a taste of this fascinating and living art, and hope you'll enjoy it as much as we do! This book includes: - Over 100 stunning images - Over 80 pages - Explanations of the basic techniques - Care guides on the 10 most popular tree species - Background on the history, definition and styles Walter Pall: "Now here is the ultimate book to lead beginners. I am happy to have been able to contribute to this" Mauro Stemberger "Very clear" and "With great quality drawings and pics"

    From TV's award-winning comedy mum, Lucy Beaumont, comes her hilarious debut on the trials and tribulations of motherhood.

    A deluxe matching folio to Tori Amos's debut album. Piano/vocal arrangements with complete lyrics, color and black-and-white photos, and notes on the songs by Tori herself. Includes the hit singles: China * Crucify * Winter * Silent All These Years * and more.

    To that end, he shares the basics of treehouse construction with his own recent projects as case studies. Using photographs taken especially for this project along with diagrams, he covers the selection and care of trees, and explains the fundamentals of building treehouse platforms. To ignite the imagination, Nelson presents 27 treehouses in the United States, Europe, and Africa. The book will be indispensible to anyone who aspires to have a treehouse, from the armchair dreamer, to the amateur builder, to the professional contractor.

    Private corner offices and management by decree are out, as is unquestioned trust in the government and media. These former pillars of traditional power have been replaced by networks of informed citizens who collectively wield more power over their personal lives, employers, and worlds than ever before. So how do you navigate this new landscape and come out on top? Adam Grant, Wharton organizational psychologist and New York Times best-selling author of Give and Take, Originals, and Option B, went to the World Economic Forum in Davos, the epicenter of power, and sat down with thought leaders from around the world, to find out.In interviews with two dozen leaders and thinkers - from top executives at Google, GM, Slack, and Goldman Sachs, to the CEO of the Gates Foundation and NASA's former chief scientist - Grant shares hard-earned insight on how to succeed in this new era of hyper-linked power. He also explores how it's reshaping everything from how employees work to how employers manage their workers, from how women rise in the office to how scientists influence policy.The combination of captivating interviews, compelling data, and Grant's unmistakably incisive and actionable analysis results in an inspiring crash course from the frontlines on the changing nature of power today.