...r TRAINING GUIDE RUN YOUR BEST HALF Five simple tips to help you achieve 13.1-mile success 1 BUILD SLOWLY Training to run 13.1 miles requires putting in more miles, which increases injury risk. To stay healthy, ramp up mileage and intensity gradually, increasing mileage by no more than 10 percent each week. Stick to the workouts on the training plans, and resist the urge to add miles. 2 SIMULATE RACE CONDITIONS 3 HAVE A PURPOSE FOR EACH RUN 4 PRACTICE EATING AND DRINKING 5 BREAK DOWN THE DISTANCE During training, practice for the terrain and conditions you’ll face on race day. If your race is on the roads, do most of your running on the roads. If your race starts at 8 a.m., plan several of your long runs for that time, so you can figure out what prerun fueling strategy works for you. If the course has a long hill at mile eight, map out a long run that follows that same pattern. Your Ultimate Half-Marathon Guide All the strategies, tips, and training plans you need to prepare you for your first—or fastest—13.1-miler F or years now, the half has been one of the hottest race distances around. For newer racers who’ve finished 5-Ks or 10-Ks, the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon. For more experienced runners, training for a half bolsters stamina for shorter, faster races and boosts endurance for the full 26.2. And you can bounce back from a hard half...
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...I interviewed a very interesting kid named Miles C. Hutchins from Lake Land College. I met him at the Lake Land Living apartments and this is where the interview took place. He has long hair and tends to always wear a hat. I found out that we competed against each other in Junior High basketball. Miles played football and basketball in High School. He was a point guard in basketball and quarterback in football. Miles has an identical twin named Mason. I can now tell them apart after the interview as they have different personalities. Miles enjoys going hunting and fishing and competing in Bull Riding competitions. He learned how to work hard through his father’s farm and excavating business. Miles loved to be outdoors. Most of his free time is spent hunting or fishing with his friends. The state of...
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...Miles leaves his public school in Florida to seek a “great perhaps” in a new boarding which he chooses to attend and in that school he manages to find his first actual friends and the first “love of his life”. You see miles in public school never had any friends and he hated it. So obviously in boarding school Miles had a lot of new things to try, including cigarettes and alcohol.And even though Miles got into some trouble Miles managed to go from this guy who keeps to himself and doesn’t have any friends to a guy who has several “real friends” and the love of his life. In this book miles matured in certain aspects of the story He kind of goes from Miles the shy friendless guy to Pudge the non friendless guy who’s pretty content all the time.Pudge basically went from adolescence to adulthood in just a few months of school. A passage from the book I think best represents that is “It lit with a sizzle that reminded me of every July Fourth with my family. We stood still for a nanosecond, staring at the fuse, making sure it was lit. And now, I thought. Now. Run run run run run. But my body didn’t move until I heard Takumi shout-whisper, “Go go go fucking go.” In this passage Pudge just for a nanosecond recover some innocence in an old memory with his family and then he keeps on going with his new life. Honestly, I believe...
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...CHARACTERS Protagonist- Main: Miles Ryan- Miles was the husband to Missy and is the father to Jonah. He is a loving father and will do anything for Jonah. Miles is also very hard working. As sheriff he works some funky hours and that puts a damper on hang out time with his son. Sarah Andrews- Sarah was new to town. She came for a fresh start in a town where no one knew her. She had moved from a big city and was ready to live on a small town. She moved because of an ex-husband but he was not happy when he found that Sarah could not have children, so he ended things. Jonah Ryan- Jonah is the son of Miles of Missy. He was very young when his mother dies and still does not quite understand it all. Minor: Charlie- Is also a sheriff who is one of the good friends of Miles that help him in solving the case of Missy. Antagonist- Main: Brian- the brother of Sarah who was the one who hit Missy on the road that kept it his secret until Sarah tells him about Miles' obsession and violent threats against Otis Timson. Minor: Otis Timson- A long time enemy of Miles that he even confessed to a local drunk that he was the one who hit Missy even though he was not really the one. SETTING The small town of New Bern, North Carolina (At Present) CONFLICT- The unsolved Case of Missy Ryan who was the wife of Miles Ryan that keep Miles not to move on to his life with Sarah Andrews and Jonah. (Eternal Conflict) PROBLEM- Who is really the one who hit Missy that keep Miles from moving forward for the...
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...anonymous narrator recalls a Christmas Eve gathering at an old house, where guests listen to one another’s ghost stories. A guest named Douglas introduces a story that involves two children—Flora and Miles—and his sister’s governess, with whom he was in love. After procuring the governess’s written record of events from his home, he provides a few introductory details. A handsome bachelor persuaded the governess to take a position as governess for his niece and nephew in an isolated country home after the previous governess died. Douglas begins to read from the written record, and the story shifts to the governess’s point of view as she narrates her strange experience. The governess begins her story with her first day at Bly, the country home, where she meets Flora and a maid named Mrs. Grose. The governess is nervous but feels relieved by Flora’s beauty and charm. The next day she receives a letter from her employer, which contains a letter from Miles’s headmaster saying that Miles cannot return to school. The letter does not specify what Miles has done to deserve expulsion, and, alarmed, the governess questions Mrs. Grose about it. Mrs. Grose admits that Miles has on occasion been bad, but only in the ways boys ought to be. The governess is reassured as she drives to meet Miles. One evening, as the governess strolls around the grounds, she sees a strange man in a tower of the house and exchanges an intense stare with him. She says nothing to Mrs. Grose. Later, she catches...
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...A Salty Potato, and An Albino Polar Bear ...Oh yeah, and that ghost dude Maxx Jones was a tailor who loved the big city and he loved to go into the big city, but there was one tiny little big problem, Maxx lived miles away from the big city he loved so much. But nothing stopped maxx, “ROAR” said to Oliver his purple albino polar bear “That's racist” Max yelled, and hopped into his big white van. The city was eight miles away, and slowly, mile after mile he reached the halfway mark. Four miles away from his house, and four miles away from the big city, Max's car broke down “Well the sun is setting and i’m lost, i'll just spent the night here” said Max to himself as he slowly fell asleep. Max woke up in the middle of the night to go pee,...
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... determine “How Far Do I go?” Wear your pedometer or other GPS device for 4-7 days during a “normal” or “typical” week of jogging. Put it on anytime you do a little jogging and for this baseline lab it does not have to be all at once (you may jog at different times throughout the day). If you are already an accomplished jogger, continue to do your usual routine. Before you go to bed, record your distance for that day. 1. Record your distance accumulated each day (estimate in miles to nearest tenth) using pedometer or GPS smart phone Day/date ____________ Distance = ________ Day/date ____________ Distance = ________ Day/date ____________ Distance = ________ Day/date ____________ Distance = ________ Day/date ____________ Distance = ________ Day/date ____________ Distance = ________ Day/date ____________ Distance = ________ Your Total distance for Week One is: __________ 2. Divide the week’s total distance by the number of days you kept records. This is your distance average per day, also known as your baseline jogging level. What is your 4-7-day distance average or baseline jogging level? ___________________ Any comments? ________________________________________________ 3. How to progress (goals): Calculate your distance goal using the 10°/o method. This is the distance you wish to add each day beyond your baseline jogging level. Example: If your baseline jogging level is 2 miles an increase of 10% will be .2 miles. During Weeks 2—3 you would...
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...life because Tilly was a nerd. Then, after Agnes graduated from college, her entire family died in a car accident. Agnes ten got a job as a school teacher. While clearing out her sister’s room, Agnes finds a notebook. She takes this notebook to one of Tilly’s friends named Chuck, who explains that it is a Dungeons & Dragons adventure made for a single player. Agnes starts playing with Chuck as the dungeon master. As she starts, she meets her sister in the game, along with two other characters named Lilith and Kaliope. They are on a quest to retrieve a lost soul from the lord of the underworld, Orcus. They go talk to Orcus, who says he has quit being the lord of the underworld because he is sick of fighting people. He tells them he has sold the soul, which turns out to be Tilly’s, to the dragon Tiamat in exchange for a VCR. The adventurers decide that they will go to Tiamat, fighting through her three deadly guardians, to reclaim Tilly’s soul and that they will bring Orcus with them. They come across the first guardian, a small farie, who demonstrates her power by ripping a character’s throat out. They kill her, and meet two succubi, where Agnes learns her sister was homosexual. She is upset that she never knew about this and starts to realize how little she knew about her sister. Outside of the game, Agnes meets the real Lilith, who she asks about being Tilly’s girlfriend to the point where the girl leaves in supposed confusion. Lilith, or Lilly, talks about how she...
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...Without our atmosphere, there would be no life on earth. Two gases make up the bulk of the earth's atmosphere: nitrogen (78%), and oxygen (21%). Argon, carbon dioxide and various trace gases make up the remainder. Scientists divided the atmosphere into four layers according to temperature: troposphere, stratosphere, mesosphere, and thermosphere. The temperature drops as we go up through the troposphere, but it rises as we move through the next layer, the stratosphere. The farther away from earth, the thinner the atmosphere gets. There are many layers that make up the Atmosphere. The Exosphere, Thermosphere, Mesosphere, Stratosphere, and the Troposphere. The Exosphere is the outermost layer of the Atmosphere. It extends from the top of the thermosphere to 6,200 miles above the earth. In this layer, atoms and molecules escape into space and satellites orbit the earth. At the bottom of the exosphere is the Thermopause located around 375 miles above the earth. The Thermosphere is the next layer. It is between about 53 miles and 375 miles. This layer is known as the upper atmosphere. While still extremely thin, the gasses of the thermosphere become increasingly more dense as one descends toward the earth. Incoming high energy ultraviolet and x-ray radiation from the sun begins to be absorbed by the molecules in this layer and causes a large temperature increase. Because of this absorption, the temperature increases with height. From as low as -184 degrees at the bottom of this...
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...facing the crew though, and one such issue is the geology of the Red Planet. We have reason to believe that the geology is a prime concern and a reason that the mission should not take place. Mars’ geology is much different than Earth’s and consists of lots of obstacles and problems. Geology should make the Mars One mission a no-go because of the danger of volcanoes, the planet’s radiation, the lack of flat ground and abundance of mountains, and massive impact craters. Volcanoes are a dangerous issue on Mars as the number of them makes it a problem. The volcanoes are believed to be dormant by some scientists, but dormant volcanoes can awaken, as seen in Tongariro in New Zealand back in 2012. The fact that they could possibly awaken raises the risk to not go. Finding a landing site away from all the...
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...ECONOMY There are many reasons why Oklahoma’s waterways are important to the state’s economy. Could it be the cheap gas mileage in addition to a very good place to fish out of all of Oklahoma? It has been proven water transportation is faster compared to land transportation. Oklahoma’s Waterway is also important due to it leveling and controlling the channel depths. The locks and the dams help level the channels which in turn save a lot of buildings causing an effect to the economy. Most important is how Oklahoma’s waterway came to be or the history. Towboats spend less gas than other transportations. For example, a gallon of fuel in a towboat has an estimated mileage of 576 miles. Yet, an estimated gallon of gas in a railroad train would be 413 miles. The estimated mileage of a gallon of gas in a semi is 155 miles. The reason why the barges and towboats have more mileage on a gallon is because of the bigger tank lasts a longer time....
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...One of my favorite trumpet players is Miles Davis. Miles Davis, "American jazz musician, a great trumpeter who as a bandleader and composer was one of the major influences on the art from the late 1940s." Miles Davis was, and still is one of the greatest jazz trumpeters of all time. His style and smoothness on the trumpet caught the ears of many people. Miles Davis was born in Alton, Illinois., on May 26, 1926. For most of Miles's life he was raised in East St. Louis in an upper middle class family. Before Davis got interested into music he liked sports a lot. He loved playing baseball, football, boxing, and basketball. The first trumpet he received was in his preteen years. He practically fell in love with it the first time he played it. Davis liked to play in his high school band and in R&B bands. In 1942 Miles married his wonderful wife, Irene. In July of 1944 he sat in with Billy Eckstine and his band, where he met his life long idols, Dizzy Gillespie and Charlie Parker. In the fall, Miles goes to New York to attend Juilliard School of Music. "I spent my first week in NY and my first month's allowance looking for Charlie "Bird" Parker. Later I roomed with Parker for a year and followed him around down to 52nd street. Every night I'd write down chords, on matchbook covers. Next day, I'd play these chords, all day in the practice rooms at Juilliard, instead of going to classes." "Instead of taking classes he hooked up with Bird, playing in his quintet...
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...The novel Looking for Alaska, is a fictional novel about a young man named Miles Halter who is fascinated by people's famous last words. His interest in the last words of a poet named Francois Rabelais, leads him in search of a "Great Perhaps". Miles Halters experience in Florida was not so great. Although Miles was an introvert and did not have many friends, his parents forced themselves to think that Miles was popular and was happy. Miles did not seem to have the same thoughts as his parents so he decides to move to Culver Creek Boarding School, in Alabama where he is hoping to take a step into the Great Perhaps. The start at Culver Creek was a little hard for Miles. He is hoping to find friends and is wishing this school...
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...THOMPSON, Plaintiff, Appellant; Cross–Appellee, v. Nancy CLOUD; Michael Miles, Defendants, Appellees; Cross–Appellants. Nos. 13–1120, 13–1121. Decided: August 20, 2014 Before SELYA, STAHL and LIPEZ, Circuit Judges. Damon M. Seligson, with whom Dinicola, Seligson & Upton, LLP was on brief, for appellant, cross-appellee. Christopher R. Largay, with whom Largay Law Offices, P.A. was on brief, for appellees, cross-appellants. After Michael Thompson purchased a multimillion-dollar oceanfront property in Bar Harbor, Maine from Nancy Cloud and Michael Miles, he discovered a number of problems with the property that required significant expenditures to repair. He brought this suit to recover damages for those repairs, alleging, inter alia, breach of contract, fraud, and negligent misrepresentation.1 The district court entered summary judgment for the defendants, holding that Maine's implied warranty of habitability did not apply under the circumstances of this case, and that defendants had no duty of disclosure. The district court also entered judgment on the record for the plaintiff on the defendants' counterclaim for attorney's fees. Plaintiff now appeals and defendants cross-appeal. We affirm the district court's decisions on all counts, albeit employing slightly different reasoning. I. In October 2008, appellant Thompson purchased a home in Bar Harbor (called “Seascape”) from appellees Miles and Cloud for $2.9 million. Miles and Cloud originally purchased the land for a home in 2000 and subsequently...
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...inclination to do that and go back to sleep. But no, that’s not the American way. We have to go, go, go in order to get the most out of our vacations. We set schedules, make reservations and become slaves to them. I started wishing I were Samoan. Many folks stay home and celebrate Christmas with family and friends, but not me. I am a bachelor who likes to take every opportunity to go places and see new things. I have no family except two sisters – one 500 miles away and the other 3000 miles away. I had a month off from work, and I certainly wasn’t going to waste it hanging around the house and watching myself grow old. I had packed the previous day and partied the previous night, so my things were ready but I was not. It is difficult to overcome the urge to stay in bed and say the heck with plans. I’m not sure why I didn’t. I made my unsteady way into the bathroom where a hot shower put me in a better frame of mind. An hour later my dog Nina and I were in my truck and headed for the stable to get my horse and trailer. Nina and my horse are my immediate family, so I like to take them with me on vacation whenever possible. At the stable a colleague of mine, Pam, was visiting my horse BJ. She watched as I quickly hooked up my trailer and loaded BJ. I made a hasty but polite departure and headed on the first leg of my journey, which was to my sister in Ohio – a 500-mile drive from my home in Eastern Pennsylvania. I had only gone about two miles when I suddenly realized that...
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