Mastering Running Book in PDF, ePub and Kindle version is available to download in english. Read online anytime anywhere directly from your device. Click on the download button below to get a free pdf file of Mastering Running book. This book definitely worth reading, it is an incredibly well-written.
A comprehensive resource for fitness and competitive runners aged 30 and older, Mastering Running proves that age is no obstacle to excellence. With information and advice on topics that matter most to older runners, Mastering Running provides master-specific drills, exercises, and training plans.
A comprehensive resource for fitness and competitive runners aged 30 and older, Mastering Running proves that age is no obstacle to excellence. With information and advice on topics that matter most to older runners, Mastering Running provides master-specific drills, exercises, and training plans.
Runners know all too well the physical and mental challenges of their sport. Plodding for miles through inclement weather, rising before dawn to squeeze a daily run into a busy schedule, overcoming minor aches and lethargy that pose a threat to an active lifestyle, these are but a few of the familiar obstacles faced by millions of runners like you. Running Within addresses the mental and physical factors of importance to runners and offers positive, practical recommendations for infusing the body, mind, and spirit with new energy and passion for running. It also provides solid information on training and racing. It will help you perform better, have more fun, and experience a deeper connection with running. Written by top sport psychologist, best-selling author, and runner Jerry Lynch, along with physician and elite triathlete Warren Scott, this book presents prescriptions, tools, and strategies for runners to fulfill their potential. Included are: - goal-setting guidelines, - relaxation and visualization exercises, - affirmation-building tips along with 63 examples, - strategies for learning from setbacks, - ways to take better risks, - fatigue- and injury-coping strategies, - motivation boosters, and - prerace and race strategies. Running Within will push your performance and enthusiasm to new heights. See how much better running can be with the body, mind, and spirit in synch and primed for every run you take.
Revolutionize your running techniques! Learn how to run better and faster, with more energy while avoiding injury. There is a science to running, and now you can learn about it too! Whether you are new to running, or have conquered a few marathons in your time, this runner's guide will show you how to train efficiently, find a suitable running regime, and master the art of running for life! Inside the pages of this running book, you’ll find: - Explanations on the anatomy and physiology of the runner. - Easy-to-read descriptions of how running involves every system in the body. - A scientific breakdown of what happens under the skin at every stage of the running cycle. - Featuring anatomy of common injuries and exercise programs for both prevention and recovery. - 30 key exercises and how to perfect precision to optimize their benefits. - Bespoke training plans for runners at all levels. Expert-led insights backed by scientific research will show you how to start running, how to run faster, and how to improve your flexibility and gait for running efficiency and safety. Included in the Science of Running are exercises and training programs that target each muscle to ensure you become a stronger, better runner. The clear CGI images show annotations to muscle mechanics so you know you are taking the right steps and perfecting technique. Learn the science behind your body’s energy systems, proper hydration and nutrition. From long-distance to marathon running, this sports book will completely transform your performance of injury-free running and help you to smash your goals one step at a time, proving the ideal running gift for the fitness fanatic in your life. At DK, we believe in the power of discovery. So why not dive deeper into our successful Science of series, where you can discover the research and scientific theories behind exercise and sport. Explore the anatomy of yoga to perfect your practice in Science of Yoga; or redefine your daily routine with Science of Living.
Master the Art of Running by Malcolm Balk,Andrew Shields Pdf
Although running is becoming one of the most popular sports, learning to run properly can take time, energy and consistency. You need to do it regularly to become good at it and until you have achieved a certain level of competence, it is unlikely that you will enjoy it very much, or for very long. For many runners physical and mental barriers can stop progress. This book’s ultimate aim is to help you enjoy to run – to enjoy the feeling of movement, to overcome inertia, to renew yourself and to boost energy as a result. Master the Art of Running is based on the proven principles of the Alexander Technique that encourage good body use and greater awareness of the way your body functions and moves. The technique teaches you how to release tension from your back and neck and how to run without suffering from injuries. The authors’ perspective on the sport takes them into areas rarely touched on in conventional manuals. Instead of placing importance on speed, targets and goals it emphasises the importance of the way you run so you can transform your training and performance.
Master the art of container management utilizing the power of Kubernetes. About This Book This practical guide demystifies Kubernetes and ensures that your clusters are always available, scalable, and up to date Discover new features such as autoscaling, rolling updates, resource quotas, and cluster size Master the skills of designing and deploying large clusters on various cloud platforms Who This Book Is For The book is for system administrators and developers who have intermediate level of knowledge with Kubernetes and are now waiting to master its advanced features. You should also have basic networking knowledge. This advanced-level book provides a pathway to master Kubernetes. What You Will Learn Architect a robust Kubernetes cluster for long-time operation Discover the advantages of running Kubernetes on GCE, AWS, Azure, and bare metal See the identity model of Kubernetes and options for cluster federation Monitor and troubleshoot Kubernetes clusters and run a highly available Kubernetes Create and configure custom Kubernetes resources and use third-party resources in your automation workflows Discover the art of running complex stateful applications in your container environment Deliver applications as standard packages In Detail Kubernetes is an open source system to automate the deployment, scaling, and management of containerized applications. If you are running more than just a few containers or want automated management of your containers, you need Kubernetes. This book mainly focuses on the advanced management of Kubernetes clusters. It covers problems that arise when you start using container orchestration in production. We start by giving you an overview of the guiding principles in Kubernetes design and show you the best practises in the fields of security, high availability, and cluster federation. You will discover how to run complex stateful microservices on Kubernetes including advanced features as horizontal pod autoscaling, rolling updates, resource quotas, and persistent storage back ends. Using real-world use cases, we explain the options for network configuration and provides guidelines on how to set up, operate, and troubleshoot various Kubernetes networking plugins. Finally, we cover custom resource development and utilization in automation and maintenance workflows. By the end of this book, you'll know everything you need to know to go from intermediate to advanced level. Style and approach Delving into the design of the Kubernetes platform, the reader will be exposed to the advanced features and best practices of Kubernetes. This book will be an advanced level book which will provide a pathway to master Kubernetes
“A must-have for any woman targeting the distance.” —Runner’s World A no-nonsense, interactive guide that empowers all women at all levels to run their strongest, best marathon ever As recently as 1966, women were forbidden to run in the marathon. Professionals—including doctors—believed it was physically impossible and dangerous for women to run more than a mile and a half. But as with many other barriers women have faced over time, we fought our way in. Today, women make up almost half of the marathoning population. Yet most marathon training manuals are written by men. And while these men are experts when it comes to how men can and should train, women need training programs tailored to our bodies—to our unique strengths and weaknesses—so that we can avoid injuries and run at our peak. The programming in this book was created by a woman, specifically for women. Master the Marathon is a comprehensive guide to marathon training for women at all levels of running—beginner, intermediate, and advanced. The book takes you through everything you need to know to be prepared for the 26.2 miles of the marathon, including detailed training plans, strength training programs, building your mental awareness of your physical body, nutrition, guidance on finding the best marathon for you, identifying and avoiding potential injuries, inspirational advice, and other unexpected pieces of wisdom. Both incredibly practical and deeply motivating, Master the Marathon will help you unlock the strength and determination inside you to embark on the spectacular journey that is the marathon.
Mastering VMware vSphere 5.5 by Scott Lowe,Nick Marshall Pdf
The 2013 edition of the bestselling vSphere book on the market Virtualization remains the hottest trend in the IT world, and VMware vSphere is the industry's most widely deployed virtualization solution. The demand for IT professionals skilled in virtualization and cloud-related technologies is great and expected to keep growing. This comprehensive Sybex guide covers all the features and capabilities of VMware vSphere, showing administrators step by step how to install, configure, operate, manage, and secure it. This perfect blend of hands-on instruction, conceptual explanation, and practical application is reinforced with real-world examples. Led by Scott Lowe and Nick Marshall, both VMware vExperts, the author team provides expertise that will prepare IT professionals to excel in using this virtualization technology. Virtualization is seen as a "best practice" for high availability and disaster recovery solutions, as well as for applications such as Exchange Server and SharePoint IDC estimates that there are as many as 7 million jobs available worldwide in virtualization and cloud technology Provides hands-on instruction in all the latest features and capabilities of VMware vSphere, with both conceptual explanations and practical applications Author team is lead by Scott Lowe and Nick Marshall, well-known VMware experts and popular bloggers Mastering VMware vSphere provides what every virtualization professional needs to know.
Mastering VBA for Microsoft Office 365 by Richard Mansfield Pdf
Customize and ramp-up Office 365 applications NOTE: Please click Downloads (located in the menu on the left) to download “Full Code Download.” The revised 2019 edition of Mastering VBA Microsoft Office 365 offers an accessible guide that shows how to extend the capabilities of Office 365 applications with VBA programming. Written in clear terms and understandable language, the book includes systematic tutorials and contains both intermediate and advanced content for experienced VB developers. Designed to be comprehensive, the book addresses not just one Office application, but the entire Office suite. To enhance understanding, the content is explored in real-world projects in Word, Excel, Outlook, and PowerPoint. Since the technical programming methods in the Office applications continue to evolve, the updated 2019 edition reviews the changes to the program. Code libraries, the API, and the object model for each Office program have been modified during the three years since the last version of this book. Various elements within VBA have been deprecated or replaced, and the surface UI changed as well. The updated 2019 edition covers topics such as: • Recording macros and getting started with VBA • Learning how to work with VBA • Using loops and functions • Using message boxes, input boxes, and dialog boxes • Creating effective code • XML-based files, ActiveX, the developer tab, content controls, add-ins, embedded macros, and security Written for all levels of Microsoft Office 365 users, Mastering VBA Microsoft Office 365: 2019 Edition explains how to customize and automate the Office suite of applications.
An in-depth guide to configuring NGINX for your everyday server needs About This Book Get tips, tricks, and master insight to help you configure NGINX for any server situation Integrate NGINX into your applications architecture with is, using hands-on guidance and practical code samples that are free to use Troubleshoot configuration problems before and as they arise, for a seamless NGINX server experience Who This Book Is For This book is for system administrators and engineers who want to personalize NGINX, and design a robust configuration module to solve their hosting problems. Some knowledge of NGINX is a plus, but is not a prerequisite. What You Will Learn Compile the right third-party module to meet your needs Write an authentication server to use with the mail proxy module Create your own SSL certificates to encrypt connections Use try_files to solve your file-existence check problems Cache and compress responses to get speedier user interaction Integrate popular PHP frameworks with the FastCGI module Construct useful logging configurations In Detail NGINX is a high-performance HTTP server and mail proxy designed to use very few system resources. But despite its power it is often a challenge to properly configure NGINX to meet your expectations. Mastering Nginx is the solution – an insider's guide that will clarify the murky waters of NGINX's configuration. Tune NGINX for various situations, improve your NGINX experience with some of the more obscure configuration directives, and discover how to design and personalize a configuration to match your needs. To begin with, quickly brush up on installing and setting up the NGINX server on the OS and its integration with third-party modules. From here, move on to explain NGINX's mail proxy module and its authentication, and reverse proxy to solve scaling issues. Then see how to integrate NGINX with your applications to perform tasks. The latter part of the book focuses on working through techniques to solve common web issues and the know-hows using NGINX modules. Finally, we will also explore different configurations that will help you troubleshoot NGINX server and assist with performance tuning. Style and approach This is a mastering guide where you will follow an instructional, conversational approach working through problems and their solutions.
Mastering Windows Server 2016 Hyper-V by John Savill Pdf
Build a seamless, flexible, full-service datacenter solution Microsoft Windows Server 2016 Hyper-V is the IT administrator's guide to this rising datacenter solution. Hyper-V has already surpassed VMWare in datacenter management, identity service for multiple devices, and more; this book shows you how to harness the power of this hypervisor to simplify the infrastructure, reduce costs, improve productivity, and better manage system resources. From a tour of the technology through architecture, deployment, and integration of System Center, Microsoft Azure, and Microsoft Azure Stack, the discussion illustrates the skills you need to create a complete solution for optimum enterprise management. Coverage includes Windows Azure capabilities for virtual machines, managing a hybrid cloud, IaaS, storage capabilities, PowerShell, and more, with practical real-world guidance from a leading authority in the field. Hyper-V has recently undergone improvements in scalability and features that have positioned it as an ideal solution in the Small/Medium Business and Enterprise markets. This book shows you how to exploit these new capabilities to build a robust data solution for your organization. Discover the capabilities of Microsoft Hyper-V Architect a Hyper-V datacenter solution Plan and manage a deployment or migration Integrate complementary technologies for full scalability Data is everywhere—on desktops, laptops, phones, and multiple operating systems, accessed through email, text messages, web searches, online services, and more. All of this data must be stored, accessible, updated, backed up, secured, managed, sorted, and analyzed—sometimes instantly. Hyper-V is the rising star in the virtualization space, and Microsoft Windows Server 2016 Hyper-V shows you how to turn greater capabilities into better datacenter solutions.
Hal Higdon's Half Marathon Training by Hal Higdon Pdf
Hal Higdon’s name is synonymous with running. As contributing editor of Runner’s World and best-selling author, he has helped countless runners achieve their distance goals. Now, he’s created the definitive guide on today’s most popular distance, the 13.1-mile half marathon. Hal Higdon’s Half Marathon Training is everything you wanted to know about running the half marathon, including where to begin, what to focus on, how to pace yourself, how to avoid injury, how to track your progress, how to stay the course, and how to improve. Whether this is your first or fiftieth half marathon, there is a plan for you. Inside you’ll find more than 15 customizable programs, ranging from novice to advanced (you’ll even find a walking-only plan), as well as proven strategies, race-day tips, and motivation from half-marathoners around the globe. From day 1 to mile 13.1, Hal will guide, encourage, and pace you to your goal. Other guides might help you complete the half, but only one will introduce you to the joys of running. Hal Higdon’s Half Marathon Training is a book you’ll return to for guidance and inspiration for a lifetime of running.
Take charge of SaltStack to automate and configure enterprise-grade environments About This Book Automate tasks effectively, so that your infrastructure can run itself Take advantage of cloud-based services that can expand the capabilities of your own data centers Tackle real-world problems that appear in everyday situations In Detail SaltStack is known as a popular configuration management system, but that barely scratches the surface. It is, in fact, a powerful automation suite, which is designed not only to help you manage your servers, but to help them manage themselves. SaltStack is used worldwide by organizations ranging from just a few servers, to tens of thousands of nodes across data centers in multiple continents. This award-winning software is fast becoming the standard for systems management in the cloud world. This book will take you through the advanced features of SaltStack, bringing forward capabilities that will help you excel in the management of your servers. You will be taken through the the mind of the modern systems engineer, and discover how they use Salt to manage their infrastructures, and why those design decisions are so important. The inner workings of Salt will be explored, so that as you advance your knowledge of Salt, you will be able to swim with the current, rather than against it. Various subsystems of Salt are explained in detail, including Salt SSH, Salt Cloud, and external pillars, filesystems, and job caches. You will be taken through an in-depth discussion of how to effectively scale Salt to manage thousands of machines, and how to troubleshoot issues when things don't go exactly the way you expect them to. You will also be taken through an overview of RAET, Salt's new transport protocol, and given an insight into how this technology improves Salt, and the possibilities that it brings with it. What You Will Learn Learn how the pros are managing their infrastructures, and what techniques they use to keep everything running smoothly with Salt Understand what makes Salt tick, and how that affects the way you use it Take a look at familiar features in a new light, so that you have a better handle on how to approach tasks Use Salt SSH to manage servers that don't fit Salt's traditional use cases Besides automating your configuration, you will be able to automate your servers, and make them behave more intelligently Make better use of cloud-based services, including compute clouds such as EC2, Azure and Openstack Learn about the new RAET protocol, and how it changes the way automation works Who This Book Is For This book is ideal for professionals who have been managing groups of servers, and want to learn how to add functionality and expand their tool set. This book will also explain some of the more advanced features of Salt, and explore how to use them to bring additional power to the fundamentals that the professionals have already been using. Style and approach This book speaks informally, sometimes almost conversationally, to the user. Topics are covered in detail, using examples that should be comfortable to most users.
Mastering Linux System Administration by Christine Bresnahan,Richard Blum Pdf
Achieve Linux system administration mastery with time-tested and proven techniques In Mastering Linux System Administration, Linux experts and system administrators Christine Bresnahan and Richard Blum deliver a comprehensive roadmap to go from Linux beginner to expert Linux system administrator with a learning-by-doing approach. Organized by do-it-yourself tasks, the book includes instructor materials like a sample syllabus, additional review questions, and slide decks. Amongst the practical applications of the Linux operating system included within, you’ll find detailed and easy-to-follow instruction on: Installing Linux servers, understanding the boot and initialization processes, managing hardware, and working with networks Accessing the Linux command line, working with the virtual directory structure, and creating shell scripts to automate administrative tasks Managing Linux user accounts, system security, web and database servers, and virtualization environments Perfect for entry-level Linux system administrators, as well as system administrators familiar with Windows, Mac, NetWare, or other UNIX systems, Mastering Linux System Administration is a must-read guide to manage and secure Linux servers.
Mastering VMware vSphere 6.7 by Nick Marshall,Mike Brown,G. Blair Fritz,Ryan Johnson Pdf
Master your virtual environment with the ultimate vSphere guide Mastering VMware vSphere 6.7 is the fully updated edition of the bestselling guide to VMware's virtualization solution. With comprehensive coverage of this industry-leading toolset, this book acts as an informative guide and valuable reference. Step-by-step instruction walks you through installation, configuration, operation, security processes, and much more as you conquer the management and automation of your virtual environment. Written by certified VMware vExperts, this indispensable guide provides hands-on instruction and detailed conceptual explanations, anchored by practical applications and real-world examples. This book is the ultimate guide to vSphere, helping administrators master their virtual environment. Learn to: Install, configure, and manage the vCenter Server components Leverage the Support Tools to provide maintenance and updates Create and configure virtual networks, storage devices, and virtual machines Implement the latest features to ensure compatibility and flexibility Manage resource allocation and utilization to meet application needs Monitor infrastructure performance and availability Automate and orchestrate routine administrative tasks Mastering VMware vSphere 6.7 is what you need to stay up-to-date on VMware's industry-leading software for the virtualized datacenter.
