Download and read online Run with Power in PDF and EPUB RUN WITH POWER is the groundbreaking guide you need to tap the true potential of your running power meter. From 5K to ultramarathon, a power meter can make you faster—but only if you know how to use it. Just viewing your numbers is not enough; you can only become a faster, stronger, more efficient runner when you know what your key numbers mean for your workouts, races, and your season-long training. In Run with Power, TrainingBible coach Jim Vance offers the comprehensive guide you need to find the speed you want. Run with Power demystifies the data and vocabulary so you can find and understand your most important numbers. You’ll set your Running Power Zones so you can begin training using 8 power-based training plans for 5K, 10K, half-marathon, and marathon. Vance shows you how you can compare wattage, heart rate, pace, and perceived exertion to gain the maximum insight into your performances, how you respond to training, and how you can train more effectively. Run with Power will revolutionize how you train and race. Armed with Vance’s guidance, you can train more specifically for races, smooth your running technique, accurately measure your fitness, predict a fitness plateau, monitor injuries, know exactly how hard you’re training, get more fitness from every workout, recover fully, perfect your tapers, warm up without wasting energy, pace your race on any terrain, know when to open the throttle, and create an unprecedented picture of yourself as an athlete. If you’re just glancing at the number on your wrist or computer monitor, you’ve got a lot more speed potential. Knowledge is power and understanding your power numbers can open the gate to new methods and new PRs. Run with Power introduces the use of power meters to the sport of running and will show you how to break through to all-new levels of performance. Key concepts explored in Run with Power: 3/9 Test, 30-minute Time Trial Test, Running Functional Threshold Power (rFTPw), Running Functional Threshold Pace (rFTPa), Averaged and Normalized Power (NP), Intensity Factor (IF), Peak Power, Variability Index, Efficiency Index (EI), speed per watt, Vance’s Power Zones for Running, Training Stress Score (TSS), and Periodization with Power. Includes 6 testing methods and 8 power-based training schedules and workouts for 5K, 10K, half-marathon, and marathon.
Download and read online Women who Run with the Wolves in PDF and EPUB 'Women Who Run With The Wolves isn't just another book. It is a gift of profound insight, wisdom and love. An oracle from one who knows.' Alice Walker In the classic Women Who Run With The Wolves, Clarissa Pinkola Estes tells us about the 'wild woman', the wise and ageless presence in the female psyche that gives women their creativity, energy and power. For centuries, the 'wild woman' has been repressed by a male-orientated value system which trivialises women's emotions. Using a combination of time-honoured stories and contemporary casework, Estes reveals that the 'wild woman' in us is innately healthy, passionate and wise. Thoughtfully written and compelling in its arguments, Women Who Run With The Wolves gives readers a new sense of direction, a self confidence and purpose in their lives.
Download and read online The Secret of Running in PDF and EPUB How much power does your human engine have? How much power do you need for running in different conditions? How can you optimize your training and racing performance? How can you use power meters to improve your results? What are the ultimate limits of human performance? The Secret of Running answers all of these questions. All factors determining the performance in running (from 800-meter race to marathon) are explained step by step: training, nutrition, body weight, running form, wind, hills, temperature, running gear, power meters and much more. Written in a crystal-clear and lively style, this book is a wealth of information for every ambitious runner. This title also contains brand new insights on how the balance of the power of your human engine and the power requirement for running in different conditions determines your performance. It shows how power meters can be used to optimize your training, running economy and race result. This book is lavishly illustrated and packed with useful data. Being already a bestseller in the Netherlands and Belgium, The Secret of Running can be considered the ultimate textbook for all serious runners and their coaches.
Download and read online Mestengo in PDF and EPUB Exhausted by her job as a political press secretary, Melinda Roth found the courage to escape. Her goal: a simpler life in rural Illinois that would let her pursue her passion for writing. But then real life intervened. A fire at a neighboring farm and a misinterpreted gesture of kindness transformed her into the reluctant caretaker of a homeless menagerie of animals. Roth, coauthor of the New York Times-bestseller From Baghdad with Love, writes vividly, movingly, and often humorously of the chaos that descended into her life. One of her new tenants was a wild mustang, broken but not bowed, his restless spirit propelling him to escape the fences and pens that enclosed him—a far different life than before he was violently captured by a government-sponsored “round-up.” Ultimately these two fiercely independent characters each provide the catalyst for the other’s life-changing and life-affirming decisions. Mestengo is a captivating, emotional account that taps into readers’ love of animals: Marley and Me meets The Horse Whisperer. An entertaining and delightful read, it is a cinematic, sometimes tense, but always beautiful story of the power of healing.
Download and read online Quiet in PDF and EPUB The book that started the Quiet Revolution At least one-third of the people we know are introverts. They are the ones who prefer listening to speaking; who innovate and create but dislike self-promotion; who favor working on their own over working in teams. It is to introverts—Rosa Parks, Chopin, Dr. Seuss, Steve Wozniak—that we owe many of the great contributions to society. In Quiet, Susan Cain argues that we dramatically undervalue introverts and shows how much we lose in doing so. She charts the rise of the Extrovert Ideal throughout the twentieth century and explores how deeply it has come to permeate our culture. She also introduces us to successful introverts—from a witty, high-octane public speaker who recharges in solitude after his talks, to a record-breaking salesman who quietly taps into the power of questions. Passionately argued, superbly researched, and filled with indelible stories of real people, Quiet has the power to permanently change how we see introverts and, equally important, how they see themselves. Now with Extra Libris material, including a reader’s guide and bonus content
Download and read online Baseball s Ultimate Power in PDF and EPUB The tape measure home run is the greatest single act of power in the game of baseball, and the tales of these homers are the most cherished legacies players and fans hand down through the generations. Fully illustrated with photos of the players and aerial ballpark photos showing the landing spots of each stadium's longest homers.
Download and read online If Mayors Ruled the World in PDF and EPUB "In the face of the most perilous challenges of our time--climate change, terrorism, poverty, and trafficking of drugs, guns, and people--the nations of the world seem paralyzed. The problems are too big for governments to deal with. Benjamin Barber contends that cities, and the mayors who run them, can do and are doing a better job than nations. He cites the unique qualities cities worldwide share: pragmatism, civic trust, participation, indifference to borders and sovereignty, and a democratic penchant for networking, creativity, innovation, and cooperation. He demonstrates how city mayors, singly and jointly, are responding to transnational problems more effectively than nation-states mired in ideological infighting and sovereign rivalries. The book features profiles of a dozen mayors around the world, making a persuasive case that the city is democracy's best hope in a globalizing world, and that great mayors are already proving that this is so"--
Download and read online The Fall of the Faculty in PDF and EPUB Until very recently, American universities were led mainly by their faculties, which viewed intellectual production and pedagogy as the core missions of higher education. Today, as Benjamin Ginsberg warns in this eye-opening, controversial book, "deanlets"--administrators and staffers often without serious academic backgrounds or experience--are setting the educational agenda. The Fall of the Faculty examines the fallout of rampant administrative blight that now plagues the nation's universities. In the past decade, universities have added layers of administrators and staffers to their payrolls every year even while laying off full-time faculty in increasing numbers--ostensibly because of budget cuts. In a further irony, many of the newly minted--and non-academic--administrators are career managers who downplay the importance of teaching and research, as evidenced by their tireless advocacy for a banal "life skills" curriculum. Consequently, students are denied a more enriching educational experience--one defined by intellectual rigor. Ginsberg also reveals how the legitimate grievances of minority groups and liberal activists, which were traditionally championed by faculty members, have, in the hands of administrators, been reduced to chess pieces in a game of power politics. By embracing initiatives such as affirmative action, the administration gained favor with these groups and legitimized a thinly cloaked gambit to bolster their power over the faculty. As troubling as this trend has become, there are ways to reverse it. The Fall of the Faculty outlines how we can revamp the system so that real educators can regain their voice in curriculum policy.
Download and read online Born to Run in PDF and EPUB “Writing about yourself is a funny business…But in a project like this, the writer has made one promise, to show the reader his mind. In these pages, I’ve tried to do this.” —Bruce Springsteen, from the pages of Born to Run In 2009, Bruce Springsteen and the E Street Band performed at the Super Bowl’s halftime show. The experience was so exhilarating that Bruce decided to write about it. That’s how this extraordinary autobiography began. Over the past seven years, Bruce Springsteen has privately devoted himself to writing the story of his life, bringing to these pages the same honesty, humor, and originality found in his songs. He describes growing up Catholic in Freehold, New Jersey, amid the poetry, danger, and darkness that fueled his imagination, leading up to the moment he refers to as “The Big Bang”: seeing Elvis Presley’s debut on The Ed Sullivan Show. He vividly recounts his relentless drive to become a musician, his early days as a bar band king in Asbury Park, and the rise of the E Street Band. With disarming candor, he also tells for the first time the story of the personal struggles that inspired his best work, and shows us why the song “Born to Run” reveals more than we previously realized. Born to Run will be revelatory for anyone who has ever enjoyed Bruce Springsteen, but this book is much more than a legendary rock star’s memoir. This is a book for workers and dreamers, parents and children, lovers and loners, artists, freaks, or anyone who has ever wanted to be baptized in the holy river of rock and roll. Rarely has a performer told his own story with such force and sweep. Like many of his songs (“Thunder Road,” “Badlands,” “Darkness on the Edge of Town,” “The River,” “Born in the U.S.A.,” “The Rising,” and “The Ghost of Tom Joad,” to name just a few), Bruce Springsteen’s autobiography is written with the lyricism of a singular songwriter and the wisdom of a man who has thought deeply about his experiences.
Download and read online The Power of Habit in PDF and EPUB In The Power of Habit, award-winning New York Times business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. With penetrating intelligence and an ability to distill vast amounts of information into engrossing narratives, Duhigg brings to life a whole new understanding of human nature and its potential for transformation. Along the way we learn why some people and companies struggle to change, despite years of trying, while others seem to remake themselves overnight. We visit laboratories where neuroscientists explore how habits work and where, exactly, they reside in our brains. We discover how the right habits were crucial to the success of Olympic swimmer Michael Phelps, Starbucks CEO Howard Schultz, and civil-rights hero Martin Luther King, Jr. We go inside Procter & Gamble, Target superstores, Rick Warren's Saddleback Church, NFL locker rooms, and the nation's largest hospitals and see how implementing so-called keystone habits can earn billions and mean the difference between failure and success, life and death. At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work. Habits aren't destiny. As Charles Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives.
Download and read online Pearls Politics and Power in PDF and EPUB Pearls, Politics, and Power is a call to action for new political engagement and leadership from the women of America. Informed by conversations with elected women leaders from all levels, former three-term Vermont Governor and Ambassador to Switzerland Madeleine M. Kunin asks: What difference do women make? What is the worst part of politics, and what is the best part? What inspired these women to run, and how did they prepare themselves for public life? How did they raise money, protect their families' privacy, deal with criticism and attack ads, and work with the good old boys? Kunin's core message is that America needs an infusion of new leadership to better address the major problems of our time. To see how women can achieve that goal, she combines her personal experience in politics; the lessons of past women's movements; the stories of young women today who have new ideas about their role in society; and interviews with a wide range of women in positions of power, looking for clues to their leadership, as well as the effects of gender stereotyping. She interviews Senator Hillary Rodham Clinton, analyzes her campaign, and addresses the question: "Is the country ready?" Other interviewees include U.S. Representatives Loretta Sanchez, Linda Sanchez, Deborah Pryce, and Tammy Baldwin, and U.S. Senators Susan Collins, Amy Klobuchar, and Carol Moseley Braun, and Governors Kathleen Sibelius and Janet Napolitano. The next generation of women will be inspired to lead by seeing women like Nancy Pelosi wielding the gavel, and seeing themselves reflected in the portraits in statehouses, courthouses, corporate and university boardrooms, and the White House. Pearls, Politics, and Power will help ensure that this inspiration is not soured or deflected, but channeled into successful candidacies by America's leaders of tomorrow. What will it take for women to assume their rightful places in the political corridors of power?
Download and read online How to Run a Country in PDF and EPUB Collects the Roman statesman's thoughts on leadership, the balance of power, and other topical political issues that maintain relevance today, in a work featuring new translations and organized by subject.
Download and read online Why Nations Fail in PDF and EPUB Brilliant and engagingly written, Why Nations Fail answers the question that has stumped the experts for centuries: Why are some nations rich and others poor, divided by wealth and poverty, health and sickness, food and famine? Is it culture, the weather, geography? Perhaps ignorance of what the right policies are? Simply, no. None of these factors is either definitive or destiny. Otherwise, how to explain why Botswana has become one of the fastest growing countries in the world, while other African nations, such as Zimbabwe, the Congo, and Sierra Leone, are mired in poverty and violence? Daron Acemoglu and James Robinson conclusively show that it is man-made political and economic institutions that underlie economic success (or lack of it). Korea, to take just one of their fascinating examples, is a remarkably homogeneous nation, yet the people of North Korea are among the poorest on earth while their brothers and sisters in South Korea are among the richest. The south forged a society that created incentives, rewarded innovation, and allowed everyone to participate in economic opportunities. The economic success thus spurred was sustained because the government became accountable and responsive to citizens and the great mass of people. Sadly, the people of the north have endured decades of famine, political repression, and very different economic institutions—with no end in sight. The differences between the Koreas is due to the politics that created these completely different institutional trajectories. Based on fifteen years of original research Acemoglu and Robinson marshall extraordinary historical evidence from the Roman Empire, the Mayan city-states, medieval Venice, the Soviet Union, Latin America, England, Europe, the United States, and Africa to build a new theory of political economy with great relevance for the big questions of today, including: - China has built an authoritarian growth machine. Will it continue to grow at such high speed and overwhelm the West? - Are America’s best days behind it? Are we moving from a virtuous circle in which efforts by elites to aggrandize power are resisted to a vicious one that enriches and empowers a small minority? - What is the most effective way to help move billions of people from the rut of poverty to prosperity? More philanthropy from the wealthy nations of the West? Or learning the hard-won lessons of Acemoglu and Robinson’s breakthrough ideas on the interplay between inclusive political and economic institutions? Why Nations Fail will change the way you look at—and understand—the world.
Download and read online Manology in PDF and EPUB Tyrese Gibson, multiplatinum R&B singer and movie star, and Rev Run of Run DMC and star of Run’s House present a bold , honest, and uncensored loo k into the male mind. Tyrese and Rev are unlikely best friends—Rev is married with six kids and Tyrese is a single dad still hesitant to settle down. But after an unexpected disagreement in which Rev insisted that marriage is forever, and Tyrese pushed that you could bail when the sex went bad, the two decided not just to agree to disagree but to team up and open their debate to a larger audience. Even though they’re at different points in their journeys, both have clear insights on what it takes to make a relationship work and what can sink it instantly. Manology is a guide to regaining your relationship confidence and weeding out the cheaters, MANipulators, and pimps from the good men. Just follow Tyrese and Rev’s advice and finally understand the reasons behind your man’s actions. Some men’s behavior can’t be changed, but it’s better to face the truth. No matter how painful or distressing that truth might be, if you know it, you can confront it and move past it. Tyrese and Rev acknowledge that it can be difficult for men to open up, but they present real strategies for men and women to have honest and open discussions about relationship expectations. With Rev’s hard-earned knowledge on what it takes to make a marriage work, and Tyrese’s sometimes uncomfortable but always straight talk on the single man’s mind-set, Manology is your one true source of knowledge to help you take control of your love life and truly understand your man.
Download and read online The Power in PDF and EPUB "In The Powerthe world is a recognizable place- there's a rich Nigerian kid who larks around the family pool; a foster girl whose religious parents hide their true nature; a local American politician; a tough London girl from a tricky family. But something vital has changed, causing their lives to converge, with devastating effects. Now, with the flick of a switch, teenage girls can cause agonizing pain and even death. And, with this small twist of nature, the world changes utterly. This extraordinary novel by Naomi Alderman, a Sunday TimesYoung Writer of the Year and GrantaBest of Young British writer, is not only a gripping story of how the world would change if physical power was in the hands of women but also exposes, with breath-taking daring, our contemporary world."