In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever.

    It is the narrative of the building of the Mombasa-Nairobi-Lake Victoria Railway itself - the colossal six-year enterprise that was to cost #5,000,000 and countless lives, from derailments, collisions, disease, tribal raids and the assaults of wild animals. It is a diorama of an earlier Africa of slave and ivory empires, of sultans and tribal monarchs and the vast lands that they ruled. Above all, it is the story of the white intruders whose combination of avarice, honour and tenacious courage made them a breed apart.

    

    Andrews and nineteen infantry volunteers infiltrated north Georgia and stole a steam engine called the General. Racing northward at speeds approaching sixty miles an hour, cutting telegraph lines and destroying track along the way, Andrews planned to open East Tennessee to the Union army, cutting off men and matériel from the Confederate forces in Virginia. If they succeeded, Andrews and his raiders could change the course of the war. But the General's young conductor, William A. Fuller, chased the stolen train first on foot, then by handcar, and finally aboard another engine, the Texas. He pursued the General until, running out of wood and water, Andrews and his men abandoned the doomed locomotive, ending the adventure that would soon be famous as The Great Locomotive Chase. But the ordeal of the soldiers involved was just beginning. In the days that followed, the "engine thieves" were hunted down and captured. Eight were tried and executed as spies, including Andrews. Eight others made a daring escape to freedom, including two assisted by a network of slaves and Union sympathizers. For their actions, before a personal audience with President Abraham Lincoln, six of the raiders became the first men in American history to be awarded the Medal of Honor—the nation's highest decoration for gallantry.Americans north and south, both at the time and ever since, have been astounded and fascinated by this daring raid. But until now, there has not been a complete history of the entire episode and the fates of all those involved. Based on eyewitness accounts, as well as correspondence, diaries, military records, newspaper reports, deposition testimony and other primary sources, Stealing the General: The Great Locomotive Chase and the First Medal of Honor by Russell S. Bonds is a blend of meticulous research and compelling narrative that is now considered to be the definitive history of "the boldest adventure of the war."

    Now, Bryan returns with his first-ever follow-up, Bryan Peterson's Exposure Solutions, this time tackling 28 of the most common exposure stumbling blocks for amateur shooters. These are the exposure situations that prove frustrating time and time again, from exposing high-contrast scenes to freezing action in low light, photographing a full moon, exposing subjects against a sunset sky, balancing subjects in shade with brightly lit backgrounds, and so on. For each, Bryan points out common pitfalls and then offers a simple solution, showing you how to approach the exposure differently and transform your shot. A complement to Understanding Exposure, Bryan Peterson's Exposure Solutions digs deeper to help you break bad habits, take control of your exposure, and approach even tricky situations with confidence.

    Inside you'll find 30 amazing art activities that will take you to a happy place of patterning, shading, and coloring. These whimsical images offer a easy way to de-stress and unleash your inner artist. Thaneeya McArdle's transcendental art explores a visual language of shape, form, line, and color. Each vibrantly detailed illustration is designed to exercise your creativity. Beautifully colored finished examples are provided, along with a handy guide to basic art techniques, from patterning and combinations to shading and color theory. This therapeutic coloring book is perfect for decorating with markers, colored pencils, gel pens, or watercolors. Printed on high-quality, extra-thick paper, all of the pages are pre-perforated for easy removal and display.

    Boys and girls will love the inspiring tale and the colorful illustrations by Tibor Gergely.

    Can't find that amazing idea in your pile of sticky notes? Distracted by blog posts, social media, and email? Looking for an easy way to keep track of your research?This booklet (about 30 pages) introduces handy--and often free or inexpensive--computer-based tools to help you eliminate distractions, track your progress, organize your research, capture new ideas anywhere, streamline your writing process, and safeguard your hard work.Lessons in this booklet are based on a week-long class Gwen taught for the Romance Writers of America in June 2013.

    An earthen fill that carried the railroad over the creek could not withstand the power of the rising water, and Norfolk & Western passenger train Number Two plummeted into a hole in the earth. There in the valley beneath the shadow of the towering Peaks of Otter, passengers and crew scrambled from the wreckage and water in a life-or-death struggle. The best and worst of humanity were on display in the small hours of the night, as some worked heroically to rescue those trapped in the debris while others stood by concerned only for themselves. A terrible fire ensued, and those who remained trapped were consumed by the flames. The bloodied and battered survivors suffered through four more hours of isolation and torture in the rain alongside the burning wreckage before help would finally arrive.Written and extensively researched by the great-great grandson of the railroad section master at Thaxton, Lost at Thaxton tells the forgotten true story of one of the worst railroad accidents in the history of Virginia and the people who lived and died that night.

    Deciding on exactly the right strategy in any particular situation can be very difficult. Perhaps this is why very few authors have attempted to analyze this game even though it is widely played. In 1989, the first edition of this text appeared. Many ideas, which were only known to a small, select group of players, were now made available to anyone who was striving to become an expert, and a major gap in the poker literature was closed. It is now a new century, and the authors have again moved the state of the art forward by adding over 100 pages of new material, including an extensive section on "loose games." Anyone who studies this text, is well disciplined, and gets the proper experience should become a significant winner. Some of the other ideas discussed in this 21st century edition include the cards that are out, the number of players in the pot, ante stealing, playing big pairs, playing little and medium pairs, playing three-flushes, playing three-straights, randomizing your play, fourth street, pairing your door card on fourth street, proper play on fifth, sixth, and seventh streets, defending against a possible ante steal, playing against a paired door card, scare card strategy, and buying a free card.

    1 SUNDAY TIMES BESTSELLERTake some time to relax and unwind with Mrs Hinch: The Activity Journal 'A must for fans' Mail on Sunday ________________Hello! Mrs Hinch here! Welcome to your very own Hinch activity journal!This little book is all about giving yourself the gift of time out: time to plan, time to dream, time to relax, time for us to have a bit of a giggle and a de-stress.We all live such stressful lives and it can be hard to take a moment just to breathe, but I want this book to be all about YOU. Something that we can all enjoy together.So, make yourself a cuppa and curl up with this journal on the sofa in the mornings, or use it to wind down every evening before bed; whenever you need a bit of calm - just don't forget your crystal pen, as there are loads of relaxing, light-hearted activities for you to have fun with. Plus plenty of pages for you to plan your own hinching lists ready for the week ahead.Read from start to finish or dip in on random pages - there are absolutely no rules here! Think of it as a book-shaped slice of you time. You deserve it!Love, Mrs Hinch xx'Get your Hinch on with to-do lists and plenty of relaxing, light-hearted activities to just have some fun with' Heat'The perfect gift for anyone who needs to a deep breath and relax' Good Housekeeping__________________'The sensation' Sun'We're mad about Mrs Hinch' Vogue'My new cleaning goddess' Daily Telegraph

    There are no complicated physics lessons here. Rather, conceived in the “take dead aim” spirit of Harvey Penick’s classic instructional on golf, The Little Red Book of Fly Fishing offers a simple, digestible primer on the basic elements of fly fishing: the cast, presentation, reading water, and selecting flies. The Table of Contents includes:Part One: The Cast: 45 Tips to Help You Cast Straighter, Longer, and More AccuratelyPart Two: Presentation: 60 Tips to Help you Place and Drift Your Flies So that Trout Will Want to Eat ThemPart Three: Reading Water: 37 Tips to Help You Find Trout in a Rive and Effectively Cast to themPart Four: 43 Tips to Help You Select, Rig, and Fish the Right Fly at the Right Time in the Right WayPart Five: Miscellaneous: 65 Tips on Fighting Fish, Wading, Choosing Ger, and Everything Else That MattersIn the end, this collection of 240 tips is one of the most insightful, plainly spoken, and entertaining works on this sport—one that will serve both novices and experts alike in helping them reflect and hone-in their approaches to fly fishing.

    However, there were more than 150,000 applicants, and you can be sure the successful candidates had not only relevant backgrounds, but also determination and a genuine desire to embark on one of the most coveted, rewarding, and challenging careers in the world.Joe Koletar, whose own blue-ribbon career at the Bureau is second to none, shows how to get the job-and how to thrive once you've got it.In The FBI Career Guide, Koletar’s inside look at the real FBI reveals:Smart educational and career decisions to improve your odds of being hiredHow to meet and network with current FBI agentsWhat Special Agents do, day-to-day, in different roles and environmentsHow undercover investigations, SWAT team operations, and specialty assignmentsWhat agents earn, and what benefits they receiveThe prospects for advancement, and some typical (and not so typical) career pathsHow the job may affect your personal and family lifeThis book also reveals the common mistakes applicants make, and shows how to avoid them while also giving you detailed information on excelling in the Agent Training Program.Finally, Koletar offers profiles of real agents who have gone on to successful post-FBI careers, and will help you lay the groundwork for a rewarding life after the Bureau. Above all, The FBI Career Guide will help you find out if you've got what it takes to succeed -- and if you do, how to show it.

    This is a definite requirement for anyone who wants to be an artist. Drawing or sketching becomes automatic once you learn these skills and the majority is done by studying Nature. A must-have for any student and great for homeschooling. There are more than 40 illustrations to demonstrate each process. Join Author Kate Berry, a self taught artist who knows all about the obstacles you may be experiencing.

     Or build long term income streams that you enjoy and that allow you to finally #ClaimYourFREEDOM® and leave that dreary 9-5 job once and for all. PART 1 starts with the Best Places to Find Jobs to Work from Home grouped by skill and experience level: Basic Skills Intermediate Skills PRO Skills College Degree Required This is followed by a number of flexible job options in your local area as well as how and where to find jobs fast. Next, you'll find several innovative ways to monetize your home and car (and no - not just Uber & AirBnB....). Then we get to the first list of Top Home-Based Business Opportunities, some with significant income potential - even on a part time basis. PART 2 lists more home-based job and business ideas grouped by your interests, passions and hobbies: Pets Travel (local) Arts & Crafts Writing Photo + Video Fashion Cooking Health & Wellness Gardening Kids