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!

    A crucial piece of gear is MIA. You've wandered off route into dicey terrain. An injury leaves you or your partner in need of help. Climb long enough and finding yourself in a jam far from help is inevitable. In Climbing: Self Rescue, two long-time climbing instructors and guides teach how to improvise your own solutions, calling for outside help only when necessary.Because few climbers carry fancy (and expensive) search and rescue gear, all skills taught in this book use the items typically found on a climbing rack: rope, carabiners, slings, and cord. Text, illustrations, and photos explain knots, belaying and hauling systems, rappelling, ascension, passing knots, how to safely assist and rig an injured climber, and more. Roughly half of the book is devoted to real-life climbing scenarios and solutions ranging from moderate to severe. Because real-life situations rarely unfold as they do in practice, Climbing Self-Rescue teaches how to analyze and improvise your way out of a crisis.

    Once you have enjoyed experimenting with these fun taster projects, there are many more Twenty to Make books available on lots of different craft subjects.We hope that experimenting with these projects will inspire you to try out some of the Twenty to Make titles that these projects have been taken from, when you have had some fun making these tasters! There are projects both for beginners and more experienced crafters to try; from stitching a simple but effective Christmas place setting in felt, and making a lovely pair of button earrings using pretty shell buttons; to crocheting a flower, or a gorgeous beanie hat, and trying your hand at sugarcraft, with a cute dog, a hippopotamus, or a fairy. You could also knit a scarf for the special person in your life, or a cute and cuddly teddy bear for a child. These exciting projects are sure to appeal to a wide range of crafters and will make lovely gifts for family and friends alike. Have fun and happy crafting!Projects include Christmas bunting, sugar dogs and other animals, crocheted flowers, tiny bag made from Jelly Roll scraps, knitted mug hugs, granny squares, knitted baby bootees, a stitched fabric brooch, Steampunk style bracelet, friendship bracelets, earrings made from buttons and much more.

    The Magic Bus is becoming a national shrine, a holy pilgrim site, a modern-day Mecca. And I was determined to see it, too." So writes author and adventurer Ken Ilgunas, who, in the summer of 2011, moved up to Alaska and, like thousands before him, embarked on pilgrimage to explore the storied bus of the Stampede Trail, the very bus in which Chris McCandless of "Into the Wild" died twenty years before. What was supposed to be little more than a "literary tour" to a bus from a book that Ilgunas had "merely enjoyed" would become a humorous, enthralling, and, at times, treacherous journey, leading him to the very heart of Alaska.

    Topics include:• Archived Items • Battery Replacement • Calculator Functionality • Checking Your Email • Collections • Contacting Amazon's Kindle Customer Service • Converting PDF Documents to Kindle Format • Discussion Boards • Displaying the Time • Download Problems - What To Do • Formatting Issues in a Kindle Book - What To Do • Games on Your Kindle • Gifting a Kindle Book / Gift Certificates • Internet Access (it’s free) on Your Kindle • Internet Bookmarks• Kindle Reading to You (Text to Speech) • Lending Books• Losing Your Place While Reading • Lost Kindle Tip • Mobile Websites - Access Them on Your Kindle • Password Protection • Permanent Deletion of a Title • Pictures on Your Kindle • Playing Music on Your Kindle • Popular Highlights Feature - Turning it Off • Reset Your Kindle • Samples of Books • Screen Freeze Fix • Screenshots - Printing Out What You See • Social Networking with Facebook and Twitter • Transferring Books to Your Kindle • Transferring Existing Collections to Your New Kindle • Checking the Weather • Wireless Coverage for Your Kindle • Random Tips • Blogs Available on Your KindleMichael Gallagher is the author of several bestselling Kindle “how-to” guides, and his title “Free Kindle Books and How to Find Them” has been the #1 Kindle reference guide for over two years, garnering #53 and #72 on the Top 100 Kindle bestseller lists for all Kindle book titles in 2010 and 2011, respectively. His “Kindle Books and Tips” blog has been the #1 bestselling subscription blog in the Amazon Kindle Store since 2010. You can visit his author page on the Amazon website at http://www.amazon.com/author/gallagher

    Former-SAS member Bob Carss shows how to track any moving thing, in any environment, and under nearly any circumstance.  Included are tips on: The SAS Guide to Tracking is a remarkable guide to developing a new awareness of the outdoors and is the perfect companion for naturalists, outdoorspeople, hunters, wildlife photographers, search-and-rescue teams, and law enforcement. With a Foreword by John “Lofty” Wiseman, author of The SAS Survival Handbook

    Perfect for Beginners level and get awesome ideas and techniques for you experts. Have lots of images to help you easily follow through the pattern.

    Instructing runners in Finland, Mexico, Venezuela, Denmark, Japan, the USA and New Zealand, Lydiard has continued to refine his methods, and this manual contains information on exercise physiology, diet, injury prevention and cure, discussion of Lydiard's methods and revised training schedules.

    Finally, you will find 10 beautiful crochet project patterns that can be completed in just one day. Note that these patterns will help you complete one project in just one day. If you want to create multiple copies of a certain project, you can expect that you will need more than one day to complete them.You can complete the following projects:- Heart hat- Throw pillow- Flower hair band- Scarf- Dishcloth- Pot holders- Rag bowl- Trivets- Minion hat- Evil minion hatFREE WITH KINDLE UNLIMITED! Are you ready to be creative? Scroll up to download your copy today and let’s get started…

    But Don Casey shows us that it doesn't need to be that way. You can learn what you need to know by rapping,poking,looking,and listening. But you must be able to recognize problem symptoms when they arise. This book shows you how. Hull,deck,rig,interior,engine,electrical system—it's all here. You'll still want to hire a surveyor before buying a boat,and Casey guides you through that,too. In the meantime,though,whether you're maintaining or shopping,you can save hundreds,even thousands of dollars in survey fees. The Tolerance of Fiberglass For Neglect And Abuse Is Legendary—And An Astounding Number Of Sailboats Built In The Last 35 Years Are Still Around. There Are Bargains Aplenty—And The Best One Of All,With Some Overdue Attention,Just Might Be The Boat You Already Own Are those cracks in the gelcoat? Should the deck yield underfoot like that? Are those rivets in the toerail,and why are they loose? Why doesn't the head door close? Should there be rust on the keel bolts? What is that bulge in the hull? If any of these indicate real trouble,it is or could become your trouble. Here is all you'll need to learn where to look and what to look for. Whether you're shopping or prioritizing maintenance tasks,this book will save you money and perhaps even disaster.

    So say the backcountry experts at Backpacking Light magazine in a new book that redefines modern day backpacking as safe, comfortable, and fun?but with a much lighter pack. This is the most comprehensive and rigorous text ever published on lightweight backpacking. In addition to chapters about gear and basic skills, Lightweight Backpacking & Camping covers advanced topics, and has the latest information about the best lightweight gear and apparel, including the manufacturers that make it and the retailers that carry it.

    

    

    A comprehensive guide to Amor Towles' acclaimed new novel 'A Gentleman in Moscow', this discussion aid includes a wealth of information and resources: useful literary and historical context; an author biography; a plot synopsis; analyses of themes & imagery; character analysis; twenty thought-provoking discussion questions; recommended further reading and even a quick quiz. For those in book clubs, this useful companion guide takes the hard work out of preparing for meetings and guarantees productive discussion. For solo readers, it encourages a deeper examination of a multi-layered text.

    In Hank Haney's Essentials of the Swing, the world's premier expert on the golf swing takes you back to step one to master the essentials and build a complete, powerful, and consistent swing that will improve your game quickly and keep you playing better for years to come.This step-by-step guide brings you the same careful analytical approach that Hank has shared with the hundreds of touring pros who have been his students — including the world's #1 golfer. It walks you through every aspect of your swing, from grip to contact to follow-through, and shows you how to analyze ball flight to shape your shots and put the ball where you want it more frequently and with much more consistency.Packed with helpful pictures, invaluable practice tips, and insightful pointers on everything from club selection to the difference between a good miss and a bad miss, Hank Haney's Essentials of the Swing is the resource you need to hit the top of your game and stay there.