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 Run with Me in PDF and EPUB This book is not about running. It's not even about dogs. It is, however, a little bit about poo, or rather, the mess we unnecessarily carry around in our own lives. Though Jennifer Luitwieler started running with one singular and significant goal in mind, to train The Dog to stop laying pipe under her sewing machine, she found herself running not just a half marathon, but away from the poo that she'd been unwittingly holding onto. Approaching her 40th birthday, Jennifer thought running was stupid and running marathons was downright crazy. She thought the church had failed her. She thought she lacked worth because she couldn't meet everyone's expectations, let alone her own. She thought putting a writing career aside in favor of full-time mothering for over a decade meant she was no longer a writer. At first, running was merely a training vehicle for The Dog, to keep his mess out of her house. Running stopped being about The Dog the day she realized she was stronger than she ever imagined, more capable than she had dreamed. Then running stopped being about Jennifer's feet hitting the ground, eyes roaming the horizon. Running became space to think, to wonder, and to examine her own mess. Down-to-earth, hilarious and thoughtful, this is a story of redemption told in a voice that is both deeply spiritual and slightly-irreverent. Anything but tidy and cliché, this wise and refreshingly-honest and hilarious book is about what it means to be human. Jennifer invites her readers to "Run With Me" as she chronicles a journey that is deeply inspiring: coming face-to-face with who we are, learning to value what we find within and calling forth the yet-unplumbed strength and potential that was there all along.
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 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 Running Randomized Evaluations in PDF and EPUB This book provides a comprehensive yet accessible guide to running randomized impact evaluations of social programs. Drawing on the experience of researchers at the Abdul Latif Jameel Poverty Action Lab, which has run hundreds of such evaluations in dozens of countries throughout the world, it offers practical insights on how to use this powerful technique, especially in resource-poor environments. This step-by-step guide explains why and when randomized evaluations are useful, in what situations they should be used, and how to prioritize different evaluation opportunities. It shows how to design and analyze studies that answer important questions while respecting the constraints of those working on and benefiting from the program being evaluated. The book gives concrete tips on issues such as improving the quality of a study despite tight budget constraints, and demonstrates how the results of randomized impact evaluations can inform policy. With its self-contained modules, this one-of-a-kind guide is easy to navigate. It also includes invaluable references and a checklist of the common pitfalls to avoid. Provides the most up-to-date guide to running randomized evaluations of social programs, especially in developing countries Offers practical tips on how to complete high-quality studies in even the most challenging environments Self-contained modules allow for easy reference and flexible teaching and learning Comprehensive yet nontechnical
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 Running with the Devil in PDF and EPUB Dismissed by critics and academics, condemned by parents and politicians, and fervently embraced by legions of fans, heavy metal music continues to attract and embody cultural conflicts that are central to society. In Running with the Devil, Robert Walser explores how and why heavy metal works, both musically and socially, and at the same time uses metal to investigate contemporary formations of identity, community, gender, and power. This edition includes a new foreword by Harris M. Berger contextualizing the work and a new afterword by the author. Ebook Edition Note: Ebook edition note: all photographs (16) have been redacted.
Download and read online The Power And The Glory in PDF and EPUB During a vicious persecution of the clergy in Mexico, a worldly priest, the 'whisky priest', is on the run. With the police closing in, his routes of escape are being shut off, his chances getting fewer. But compassion and humanity force him along the road to his destiny, reluctant to abandon those who need him, and those he cares for.
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 Alter Egos in PDF and EPUB The deeply reported story of two supremely ambitious figures, Barack Obama and Hillary Clinton—archrivals who became partners for a time, trailblazers who share a common sense of their historic destiny but hold very different beliefs about how to project American power In Alter Egos, veteran New York Times White House correspondent Mark Landler takes us inside the fraught and fascinating relationship between Barack Obama and Hillary Clinton—a relationship that has framed the nation’s great debates over war and peace for the past eight years. In the annals of American statecraft, theirs was a most unlikely alliance. Clinton, daughter of an anticommunist father, was raised in the Republican suburbs of Chicago in the aftermath of World War II, nourishing an unshakable belief in the United States as a force for good in distant lands. Obama, an itinerant child of the 1970s, was raised by a single mother in Indonesia and Hawaii, suspended between worlds and a witness to the less savory side of Uncle Sam’s influence abroad. Clinton and Obama would later come to embody competing visions of America’s role in the world: his, restrained, inward-looking, painfully aware of limits; hers, hard-edged, pragmatic, unabashedly old-fashioned. Spanning the arc of Obama’s two terms, Alter Egos goes beyond the speeches and press conferences to the Oval Office huddles and South Lawn strolls, where Obama and Clinton pressed their views. It follows their evolution from bitter rivals to wary partners, and then to something resembling rivals again, as Clinton defined herself anew and distanced herself from her old boss. In the process, it counters the narrative that, during her years as secretary of state, there was no daylight between them, that the wounds of the 2008 campaign had been entirely healed. The president and his chief diplomat parted company over some of the biggest issues of the day: how quickly to wind down the wars in Iraq and Afghanistan; whether to arm the rebels in Syria; how to respond to the upheaval in Egypt; and whether to trust the Russians. In Landler’s gripping account, we venture inside the Situation Room during the raid on Osama bin Laden’s compound, watch Obama and Clinton work in tandem to salvage a conference on climate change in Copenhagen, and uncover the secret history of their nuclear diplomacy with Iran—a story with a host of fresh disclosures. With the grand sweep of history and the pointillist detail of an account based on insider access—the book draws on exclusive interviews with more than one hundred senior administration officials, foreign diplomats, and friends of Obama and Clinton—Mark Landler offers the definitive account of a complex, profoundly important relationship. As Barack Obama prepares to relinquish the presidency, and Hillary Clinton makes perhaps her last bid for it, how both regard American power is a central question of our time. Advance praise for Alter Egos “A superb journalist has brought us a vivid, page-turning, and revelatory account of the relationship between Barack Obama and Hillary Clinton, as well as of their statecraft. Alter Egos will make a signal contribution to the national debate over who should be the next American president.”—Michael Beschloss, bestselling author of Presidential Courage “Mark Landler, one of the best reporters working in Washington today, delivers an inside account of Hillary Clinton’s relationship with Barack Obama that brims with insight and high-level intrigue. It’s both fun to read and eye-opening.”—Jane Mayer, bestselling author of Dark Money: The Hidden History of the Billionaires Behind the Rise of the Radical Right From the Hardcover edition.
Download and read online The 48 Laws Of Power in PDF and EPUB 'Machiavelli has a new rival, and Sun-tzu had better watch his back' - New York Times Robert Greene's laws are now famous: Law 1: Never outshine the master. Law 2: Never put too much trust in friends; learn how to use enemies. Law 3: Conceal your intentions. Law 4: Always say less than necessary. At work, in relationships, on the street or on the 6 o'clock News: the 48 Laws apply everywhere. For anyone with an interest in conquest, self-defence, wealth, power or simply being an educated spectator, The 48 Laws of Power is one of the most useful and entertaining books ever; it 'teaches you how to cheat, dissemble, feign, fight and advance your cause in the modern world.' (Independent on Sunday). Robert Greene will teach you the distilled wisdom of the masters - illustrated through the tactics, triumphs and failures from Elizabeth I to Henry Kissinger on how to get to the top and stay there. Wry, ironic and clever, this is an indispensable and witty guide to power. The perfect gift book for the power-hungry (and who doesn't want power?); this is the Concise Edition of an international bestseller. From the internationally bestselling author of Mastery, The Art Of Seduction, and The 33 Strategies Of War.
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 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 80 20 Running in PDF and EPUB TRAIN EASIER TO RUN FASTER This revolutionary training method has been embraced by elite runners—with extraordinary results—and now you can do it, too. Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program—in which you do 80 percent of runs at a lower intensity and just 20 percent at a higher intensity—is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5K, 10K, half-marathon, and marathon distances. In 80/20 Running, you’ll discover how to transform your workouts to avoid burnout. Runs will become more pleasant and less draining You’ll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs Your fitness levels will reach new heights 80/20 Running promotes a message that all runners—as well as cyclists, triathletes, and even weight-loss seekers—can embrace: Get better results by making the majority of your workouts easier.