First Run

Author : Bill Pierce,Scott Murr
Publisher : Rodale Books
Page : 354 pages
File Size : 46,6 Mb
Release : 2021-01-19
Category : Sports & Recreation
ISBN : 9780593232248

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Runner's World Run Less Run Faster by Bill Pierce,Scott Murr Pdf

Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the "3 plus 2" program, which each week consists of: -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races. Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program "the most detailed, well-organized, and scientific training program for runners that I have ever seen."

Author : Lester Yocum
Publisher : Lester Yocum
Page : 217 pages
File Size : 44,6 Mb
Release : 2014-07-03
Category : Fiction
ISBN : 8210379456XXX

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Welltower: First Run by Lester Yocum Pdf

Kaehl is 15 years old. He lives with his family in the middle of a massive, run-down residential tower. His father is abusive and his mother loving but weak. He loves his sister with all his heart but she is terribly handicapped. There are gangs in the halls. He has been cut off from most of his friends and fears for his life. He is starving. He is afraid. He wants out. His moment comes and he breaks free, running blindly until, stumbling and starving, he is taken in by a gang. Now he roams the halls with those he used to fear, forced to seek respect in a winner-take-all world. After a desperate battle he returns to his family only to find that things have gone terribly, terribly wrong. Now he stumbles through the halls again, this time to save his dying sister. Innocent and confused, victimized at every turn, he refuses to let go of hope and devotion as he battles poverty, disease, and the power-hungry elite in the heights and depths of the looking-glass world called Welltower. Aimed at the young adult science fiction market, First Run is the initial offering in the Welltower series.

Author : David A. Campshure
Publisher : Unknown
Page : 76 pages
File Size : 43,8 Mb
Release : 1990
Category : Tank crews
ISBN : UIUC:30112104094633

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Predicting First-run Gunnery Performance on Tank Table VIII by David A. Campshure Pdf

Author : Pete Pfitzinger,Scott Douglas
Publisher : Human Kinetics
Page : 222 pages
File Size : 46,7 Mb
Release : 2008-12-19
Category : Sports & Recreation
ISBN : 9781492581970

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Advanced Marathoning by Pete Pfitzinger,Scott Douglas Pdf

Shave minutes off your time using the latest in science-based training for serious runners. Advanced Marathoning has all the information you need to train smarter, remain injury free, and arrive on the start line ready to run the marathon of your life. Including marathon-pace runs and tempo runs, Advanced Marathoning provides only the most effective methods of training. You'll learn how to complement your running workouts with strength, core, flexibility, and form training; implement cutting-edge nutrition and hydration strategies and recovery techniques; and taper properly to reach peak performance. With easy-to-understand day-by-day training schedules for 18- and 12-week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85-plus miles, Advanced Marathoning is simply the most comprehensive and efficient approach to marathoning. If you're ready to achieve your personal best, this book is for you.

Author : Amby Burfoot
Publisher : Rodale Books
Page : 288 pages
File Size : 55,5 Mb
Release : 2016-04-05
Category : Sports & Recreation
ISBN : 9781609615659

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First Ladies of Running by Amby Burfoot Pdf

Today, millions of women and girls around the world enjoy running and entering races. It wasn’t always so: • In 1961, when Julia Chase edged to the start of a Connecticut 5-miler, officials tried to push her off the road. • At the 1966 Boston Marathon, Roberta Gibb hid behind a forsythia bush, worried that police might arrest her. • The next year at Boston, Kathrine Switzer was assaulted mid-race by a furious race organizer. • In the mid-60s, Indianapolis high schooler Cheryl Bridges was told not to run anywhere near the boys’ track team because she might “distract” them. • When Charlotte Lettis signed up for the University of Massachusetts cross-country team in the fall of 1971, she was told to use the men’s locker room. • A few years later in coastal Maine, young Joan Benoit would stop her workouts to pretend she was picking roadside flowers, embarrassed that her neighbors might spot her running. First Ladies of Running tells the inspiring stories of these and other fiercely independent runners who refused to give up despite the cultural and sports barriers they faced. Legends such as Doris Brown, Francie Larrieu, Mary Decker, Jackie Hansen, Miki Gorman, and Grete Waitz are chronicled by Runner’s World editor Amby Burfoot. Burfoot even runs the 1994 Marine Corps Marathon with Oprah Winfrey, whose successful finish opened the floodgates for other women runners. First Ladies of Running is a beautiful and long-overdue tribute to the pioneers of women’s running, and a gift of empowerment for female runners everywhere.

Author : Alan Hankinson
Publisher : Bloomsbury Publishing
Page : 96 pages
File Size : 53,5 Mb
Release : 2013-06-20
Category : History
ISBN : 9781846035920

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First Bull Run 1861 by Alan Hankinson Pdf

At Bull Run, two inexperienced, ill-trained and poorly led armies clashed in the opening engagement of the American Civil War. Culminating in a stalwart defensive fight by Thomas 'Stonewall' Jackson's Virginia Brigade, this is the story of the Confederacy's first victory. The author investigates the personalities of the principal commanders and examines the opposing armies, showing how the widely varying uniforms of different units caused mistakes of identity which affected the battle at crucial points. Weapons, intelligence and the almost universal inexperience of troops on both sides are all discussed, helping to explain the events of the battle itself.

Author : Grete Waitz,Gloria Averbuch
Publisher : Skyhorse Publishing Inc.
Page : 278 pages
File Size : 42,7 Mb
Release : 2010-04-28
Category : Health & Fitness
ISBN : 9781616080365

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Run Your First Marathon by Grete Waitz,Gloria Averbuch Pdf

Do you consider yourself too old or out-of-shape to run a marathon? Do you fear that you lack the conditioning, motivation, or emotional strength to finish? If so, Grete Waitz, nine-time winner of the New York City Marathon, has a program for you that has proven to help would-be racers do what they thought was impossible: complete their first marathon. Complete with sixty color photographs and information on the most current, cutting-edge trends in long distance running, this essential reference will make your marathoning dreams come true.

Author : Claire Maxted
Publisher : Bloomsbury Publishing
Page : 225 pages
File Size : 55,6 Mb
Release : 2021-01-07
Category : Sports & Recreation
ISBN : 9781472974815

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The Ultimate Trail Running Handbook by Claire Maxted Pdf

'Filled to the brim with advice, tips and inspiration to enable you to achieve your dreams over whatever distance you want your legs to carry you' Chrissie Wellington, OBE, four-time Ironman Triathlon World Champion From complete beginners to seasoned off-road runners, The Ultimate Trail Running Handbook has all the training and nutrition advice, skills, gear and motivation you need to become a fit and confident trail runner. There are training plans that take newcomers from 5k parkrun to first trail marathon, while for experienced runners there are sections on strength work, injury prevention and advanced training plans to boost performance up to 50k (30 miles). To keep you enjoying every step, you'll find advice on how to choose the right gear; over 20 easy, healthy recipes; inspiring stories from real trail runners; and advice from top athletes and coaches. And if you want to explore new trails, you can use the navigation and route planning section to create your own exciting off-road adventure. If you're a trail runner or would like to become one, this book is your new best friend.

Author : Ted Ballard
Publisher : U.S. Government Printing Office
Page : 120 pages
File Size : 50,8 Mb
Release : 2004
Category : History
ISBN : UOM:39015075632359

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Battle of First Bull Run by Ted Ballard Pdf

Author : Bradley Gottfried
Publisher : Savas Beatie
Page : 287 pages
File Size : 43,6 Mb
Release : 2009-06-11
Category : History
ISBN : 9781611210415

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Maps of First Bull Run by Bradley Gottfried Pdf

Bradley M. Gottfried's The Maps of First Bull Run: An Atlas of the First Bull Run (Manassas) Campaign, including the Battle of Ball's Bluff, June - October 1861 is the eagerly awaited companion volume to his bestselling The Maps of Gettysburg (2007, two editions, four printings), part of the ongoing Savas Beatie Atlas Series. The Maps of First Bull Run breaks down the entire operation (and related actions) into numerous map sets or "action-sections" enriched with more than fifty full-color original full-page maps. These cartographic originals bore down to the regimental and battery level and include the march to and from the battlefield and virtually every significant event in between. At least two--and as many as seventeen--maps accompany each "action-section." Keyed to each piece of cartography is a full facing page of detailed text describing the units, personalities, movements, and combat (including quotes from eyewitnesses) depicted on the accompanying map, all of which make the story of First Bull Run come alive. This original presentation makes it easy for readers to quickly locate a map and text on virtually any portion of the campaign. Readers will maneuver with Confederate and Union armies in the Shenandoah Valley, march with General McDowell's Federals to the plains of Manassas, and fight blow-by-blow through the battle up to its stunning climax on Henry House Hill and the final retreat from the battlefield all the way to Washington. The smaller but important Battle of Ball's Bluff is also covered in the same fashion, as is the skirmish at Lewinsville. Serious students will appreciate the extensive and authoritative endnotes, bibliography, and complete orders of battle. They will also want to bring the book along on their trips to the battlefields. Perfect for the easy chair or for walking hallowed ground, The Maps of First Bull Run is a seminal work that, like his earlier Gettysburg study, belongs on the bookshelf of every serious and casual student of the Civil War. About the Author: Bradley M. Gottfried, Ph.D., is the President of the College of Southern Maryland. An avid Civil War historian, Dr. Gottfried is the author of five books, including Brigades of Gettysburg: The Union and Confederate Brigades at the Battle of Gettysburg (2002) and The Maps of Gettysburg (2007). He is currently working with co-editor Theodore P. Savas on a Gettysburg Campaign encyclopedia.

Author : Ted Ballard
Publisher : Lulu.com
Page : 94 pages
File Size : 45,7 Mb
Release : 2011-03-25
Category : History
ISBN : 9781257122424

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Staff Ride Guide for the Battle of First Bull Run by Ted Ballard Pdf

The U.S. Army has long used the staff ride as a tool for professional development, conveying the lessons of the past to contemporary soldiers. A First Bull Run staff ride can offer significant military lessons. Revisiting this battle through the ?eyes? of the men who were there, both leaders and rank-and-file soldiers, allows one insights into decision making under pressure and the human condition during battle. The campaign contains many lessons in command and control, communications, intelligence, logistics, the accommodation of advances in weapon technology, and mobilization in the absence of universal military training. Ted Ballard has been a historian with the U.S. Army Center of Military History since 1980 and a part of the Center's staff ride program since 1986. Battle of First Bull Run joins his other battlefield guides. Originally published in color by the Center of Military History. Maps and photos included.

Author : Krissy Moehl
Publisher : Page Street Publishing
Page : 589 pages
File Size : 51,9 Mb
Release : 2022-03-08
Category : Health & Fitness
ISBN : 9781645674993

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Running Your First Ultra: Customizable Training Plans for Your First 50K to 100-Mile Race by Krissy Moehl Pdf

***Updated and expanded new edition*** An Updated, Interactive Guide to Take Your Running to the Next Level With 20 years of running and competing around the world under her belt, Krissy Moehl is a top female ultramarathon runner, respected by her peers and an inspiration to runners everywhere. With enhanced chapter information, quotes from pillars in the sport and her updated training plans—including write-in running logs to keep track of progress—you’ll be able to train for your first ultra like a pro. Moehl’s experience translates into the most effective and easy-to-follow training method, broken down into phases to help all runners take it to the next level and accomplish their goals. She will guide you on everything from choosing the right race for you to injury prevention and picking the right gear. She also shares her love of the sport by providing helpful tips, bonus content and personal stories. With this book, you will find all the resources and encouragement you need to succeed in challenging your mind and body with an ultramarathon!

Author : United States. Federal Communications Commission
Publisher : Unknown
Page : 1994 pages
File Size : 46,7 Mb
Release : 1991
Category : Telecommunication
ISBN : OSU:32437000504585

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FCC Record by United States. Federal Communications Commission Pdf

Author : Ike Heckler Jr
Publisher : IH Racing
Page : 92 pages
File Size : 54,9 Mb
Release : 2010-01-07
Category : Business & Economics
ISBN : 8210379456XXX

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Drag Racing 101 - From Building Your First Race Car to Securing Sponsors by Ike Heckler Jr Pdf

Everything you wanted to know about the exciting world of drag racing !! The NHRA, NMCA, PINKS ALL OUT, building your race car, rule books, race classes, tow vehicles, trailers, components of a run, heads-up racing, index racing, bracket racing. Plus funding your operation, securing sponsorship, and getting magazine and TV coverage !! The author also takes you on a visual journey showing the various builds of his '67 Pontiac LeMans with assembly pictures that show with time slips how the car evolved from 16 secs in 1994 to a 14 sec bracket car in 2005 all the way to a 10 sec all-out race car in 2009 !! This 88 page book has over 85 color assembly pictures of: engines, fuel system, exhaust, rollbar, seats, and suspension, we also include sponsor artwork getting applied and some other fun pictures. If you are building a drag race car, these pictures will save you hours of aggravation and prevent many $$$$ of re-work or the wrong parts."For those of you interested in reading how Ike put together his race car, made improvements and has maintained his team, this will be a good read....."David Harris - SPEED TV

Author : Andrew Kastor
Publisher : Callisto Media, Inc.
Page : 309 pages
File Size : 50,9 Mb
Release : 2018-01-09
Category : Sports & Recreation
ISBN : 9781939754318

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Running Your First Marathon by Andrew Kastor Pdf

“Andrew Kastor has taken the tried-and-true principles that all us pros follow and made them available and applicable for everyone. Just as Andrew has helped me on my journey, he is sure to help you on yours.”—Ryan Hall, US Olympic Marathoner, holder of the US record in the half marathon, and marathon training expert As a marathon training coach for world-class runners and Olympic medalists, Andrew Kastor knows what it takes to get to the finish line. Whether you are planning to run a full or half marathon, Coach Kastor’s marathon training program conditions you to set achievable goals, get in shape, and stay motivated. With an easy-to-follow 20-week marathon training schedule for building strength and endurance, plus expert advice from record-holding runners on what to expect, Running Your First Marathon is the only coaching you’ll need to go the distance. Running Your First Marathon lays out a goal-oriented marathon training program with: A 20-Week Marathon Training Program—detailed day-by-day marathon training schedules and space to track your progress Marathon Training 101—advice and tips from world-class marathoners on marathon training, fueling your body, avoiding injury, and race-day preparation Motivational Marathon Training Boosts—from Coach Kastor and other famous runners to help you stay on track during marathon training "Running Your First Marathon will not only inspire you but also help train your mind and body to unlock hidden potential."—Shalane Flanagan, Olympic Silver Medalist, NYC Marathon champion, American record holder, and marathon training pro