Bursting with tips, assertive statements and activities, this book will show you the way to a more flexible, strong and resilient you.

    This isn't just another running book.101 Simple Ways to be a Better Runner boils down the best training advice from the worlds of coaching and science to give you actionable strategies to become stronger, faster, and more resilient.It's divided into five main sections:- Workouts, Races, and Performance (like why you need randomness and heavy weights)- Running Gear (what's essential - and what's crap)- The Runner's Diet (small tweaks you can make today to get more from your food)- Recovery and Injury Prevention (how fast could you be if you rarely or never got hurt?)- Motivation and Random Training Tips (how most runners run longer in their races - and more)And that's just a glimpse of all 100+ lessons you'll learn (in less than 2 minutes each).Written by Jason Fitzgreald, a 2:39 marathoner and the creator of StrengthRunning.com, 101 Simple Ways to be a Better Runner is a practical, actionable guide to helping you reach your running goals. If you want to run a fast 5k, finish your first marathon, or just lose weight and stay in shape - this book is for you.You don't need the most expensive running gear or better genetics. You need simple training tweaks that give you "small wins" to keep you motivated.That's exactly what this book delivers.

    To understand the universe in the far future, we must first describe its present state and structure on the grand scale, and how its present properties arose. Dr Islam explains these topics in an accessible way in the first part of the book. From this background he speculates about the future evolution of the universe and predicts the major changes that will occur. The author has largely avoided mathematical formalism and therefore the book is well suited to general readers with a modest background knowledge of physics and astronomy.

    Key Features An integrated approach to the development of all four language skills. Notions and functions. Vocabulary presentation and practice. Variety of reading, listening and speaking tasks. Grammar presentation in context. Activities encouraging critical thinking as well as web research. Writing sections containing models and development of writing skills & Writing bank. Realistic pairwork and groupwork activities. Pronunciation and Intonation sections. Study Skills to help students become autonomous learners. Practical English sections preparing students to use the language in real-life situations. Culture sections & CLIL sections for each module. Language Review. Grammar Reference section. Interactive Whiteboard (IWB) Software. Interactive eBook. Writing Books that help students practise and improve their writing skills. Public Speaking / Presentation Skills booklets to help learners become effective communicators and competent public speakers.

    When a lawyer decides to unveil it twenty years later, she must fight against her family and city to find the truth…As a stubborn and quick-witted lawyer, Zoe Caine has been trying to catch her big case for far too long. And the chance presents itself, the moment a traumatized woman begs her to uncover a horrifying injustice committed by the town’s beloved people. An unspoken crime Zoe knows firsthand.Contemplating whether she should risk her career, Zoe soon learns that nothing remains secret. When the woman is found injured and near-dead, she decides to investigate. Only to find a truth that should have remained hidden away. They were raised in the same abusive facility. Twenty years ago.The case has turned personal and Zoe knows she only has one chance to make this right. And when people threaten her life, the court is her only hope. Until the corruption that follows…A Time for Justice is Freya's 1st novel in the Zoe Caine series of blood-pumping legal thrillers. If you are an avid fan of strong female leads, action-packed courtroom drama, riveting characters and mind-blowing murder mystery, then you'll love Freya's intriguing story.

    

    

    

    Even after her man, Jack Lemon, is cased up, Gina does what she has to do, holding it down for herself and her man. When Jack wins his appeal, vengeance is no longer just for the Lord. A vindictive cycle of mayhem and murder catapults Jack and Gina to the forefront of DieHard Records, a multi-million dollar empire. But when the headless body of industry rival Damon Dice is discovered, Top Cop Anthony Brown finds himself pursuing both the truth behind the crime and one of the suspects as he and Gina flirt in a deadly game of cat and mouse. The twists continue as Gina meets Georgia Mae, a.k.a. Game, a crazy-sexy-cool white chick and exotic dancer with a bodacious body and a fetish for chocolate men. If Gina and her girl Monique only knew what lengths Game would go to get a man... With time running out and the feds closing in, Jack and Gina have one last dangerous trick up their sleeves. Will it work?

    From his early vlogs to his lively discussions on various social media platforms, Khaya’s words have shown us how we all have stories to share and how stories can bring people together.In These Things Really Do Happen To Me, Khaya describes everyday experiences that have shaped his life. He recounts amusing anecdotes – from chasing horses as a child in rural Transkei, to the time he fell asleep next to President Thabo Mbeki – as well as moving stories, such as meeting his sister for the first time and only time. Not one to shy away from heavyweight topics, Khaya also shares why conversations about race are not controversial, what his feelings on feminism are, why we must bring back small talk, and how to take a sneaky break when your family is working you too hard.

    The text is based on the modern limit states approach to design and covers areas such as the properties of steel, types of steel structures, important areas of structural steel technology, bolted connections, welded connection, design of trusses, design of plate girders, and design of beam columns. Each chapter features solved examples, review questions, and practice problems as well as ample illustrations that supplement the text. Chapters on advanced topics such as protection of steel structures against corrosion and fire, fatigue resistant design, and design for torsion have been included in a CD that accompanies the book.

    A school outing to Cullercoats Bay almost ends in tragedy when two girls are cut off by the incoming tide. But from the panic and confusion something wonderful emerges – a lifelong friendship between three girls; Ruth, Lucy and Esther. Each is a world apart from the other two, but together they form a strong and unbreakable bond that will see them through the years ahead, when the happy, carefree days of childhood are nothing but a distant memory...

    This is the only book to clearly illustrate and systematically guide readers through glacier anatomy, equipment, route finding, and rescue techniques and, just like our other books that are illustrated by Mike Clelland, it is guaranteed to entertain the whole way through.

    

    If you've read Bitch, Bitch Reloaded, The Bitch Is Back, Queen Bitch and Last Bitch Standing, here is an opportunity to have this captivating saga in one book. If you're unfamiliar with the characters get ready to go on a thrilling ride of how one woman's determination took her from having nothing to gaining it all. This is where the journey began for Precious Cummings.The saga continues in Bitch A New Beginning with her daughter Aaliyah.