Marathon Training Plan

Marathon Training Plan Training for a Marathon: All You Need to Know for Preparing to Run 26.2 Miles ChaptersKnowing How to Train for a Marathon: Why is it so Important?Marathon Training EquipmentKeeping Track of Your Training ProgressMarathon Training Plan â€" BeginnerSigning up to run the marathon distance of 26.2 miles is the first step towards becoming a marathon runner. Those who have already registered for race day will have experienced feelings of excitements as well as moments of self-doubt, and, of course, the wonderful range of responses from friends and family telling you you’re ‘crazy’ and ‘superhuman’.Paying the entry fee for a marathon is one thing, but in order to make sure that you cross the finish line in one piece, adequate training is indispensable.So, when it comes to preparing your body for the mammoth challenge of running 42.195Km, where do you start?The answer to this question that is so common among new runners depends on your race-day goal. For instance, if you’re running your first  marathon and you simply want to ensure that you cross the finis h line, your training plan will vary from that of another runner looking to improve on a previous race time.So, whether you want to find out more about the importance of a good training regime, learn about kitting yourself out for a successful race, or you’d simply like some guidance with your training, this article should have all the answers you’re looking for! 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In fact, it’s likely that so many marathoners feel this way because they prepared their bodies to take on such a gruelling challenge of endurance and therefore found the race less challenging than before they began their training.Training is essential to avoiding injury ¦ source: Pixabay - Free-PhotosSo, could you attempt to cross the finish line without having followed a marathon training plan? And what are the effects of skipping parts of your scheduled training runs?Although it’s highly likely that any able-bodied person would be able to travel 26.2 miles with a combination of running and walking, it’s highly unadvisable. Running a marathon pushes your body to its limits. Not only does cardiovascular health play a big part when it comes to the effort you have to put into running, but dehydration and exhaustion pose serious risks for marathoners.Fatalities at marathon events are anything but unheard of, and if the thought of potenti ally losing your life due to failure to prepare isn’t enough to get you to stick to your training schedule, then please, don’t sign up for the event in the first place.Not only does adequate training significantly lower the chances of sustaining injuries and suffering from health problems as a result of the race, but it also speeds up the body’s recovery time. In other words, if your body is used to covering long distances and recovering during your training period, it will have less damage to repair post-marathon.Marathon Training EquipmentNew runners, and even those new to marathoning, often seek advice from various online platforms, magazines and running clubs on the equipment they need to purchase to help them prepare for their marathon event.Here is a quick run-down of the all the essentials in the countdown until race day: ·             Running ShoesAn obvious one, but don’t underestimate the importance of having a good pair of running shoes to see you through your tra ining and eventually your marathon.Good sports coach uk  don’t have to cost the earth, but they do have to suit your foot shape and running style.It’s highly advisable to seek professional advice when shopping for your ideal running shoes. Head to a running shop and have them analyse your gait (the way your feet land when you’re running) on a treadmill â€" this will help them narrow down the choice of shoes which is available to you. After this, it’s all about you. Choose the style and fit that feels best and make your purchase! ·             Moisture-Wicking ClothingWhen you’re running, you spend a lot of time sweating, and it’s important that this excess moisture is taken away from your skin as soon as possible in order to ensure a cooler, more comfortable run.Moisture-wicking or tech clothing lifts the moisture from your body while you’re on the move, keeping your cool and ensuring that you dry off quickly once you cool down. Invest in some tech tees before race day and thank yourself for the comfort at around mile 20. ·             Waist PackWhile you’re out and about on training runs, there are a few things you’ll need to take with you, such as your keys or mobile phone, for example. On race day, too, you’ll probably want to carry some protein bars and some money in case you need to get home.All of these small yet essential things would usually go in your bag, however, it’s quite uncomfortable to carry a bag with you as you run, and the jingling of your keys becomes very annoying before too long.Thankfully, there are many waist packs on the market in which runners can carry their belongings. They come in various styles, such as bum bags or belts â€" so have a look around and choose one that suits your needs as a runner! ·             Anti-Chafing BalmIt’s not a pretty topic to address, but runners do suffer from chafing. The best way to avoid this issue is to apply an anti-chafing balm such as Body Glide to all of the problem areas on your body before going on a run.Using a balm or jelly to prevent chafing will minimise discomfort and let you concentrate on getting the job done.Keeping Track of Your Training ProgressIn the time it takes you to train to run a marathon, you will change a lot both mentally and physically. You’ll start to notice your body becoming more toned and you’ll also realise that an 8Km training run feels almost like a day off, whereas it was the furthest you had ever run only a month ago.Check for a personal trainer near me here.Simply writing a few comments after each run will enable you to see your progress over time ¦ source: Pixabay - 6689062In order to full appreciate how far your marathon journey is taking you, it’s advisable to track your training. Whether it’s simply logging the distance you covered and keeping a diary of how each run went, or creating an Instagram account dedicated to achieving your goal, tracking your training will only add to the sense of pride once yo u’ve crossed the finish line on the day of your marathon event and become a true marathoner.Here are a few of the most popular ways runners track their progress: ·             Use a Running AppApps like Strava and RunKeeper allow you to record and save your training runs on your phone â€" they can also be shared to your feed as a Facebook-style feature which your friends can view.Apps can give feedback on your pace and mileage, as well as giving you an external source of motivation to get out of the door and log a new run! ·             Keep a Running DiaryKeeping a diary of all of the runs you do with the distance and the time it takes you to complete them is great for having an at-a-glance progress log for you to refer to.If you like, this can get creative and you can use your training diary as a running journal, writing about your running experiences once you’ve completed a run.Running diaries are a great reminder of your running journey from the moment you cross the marathon finish line to decades later when you find this souvenir of your running experience in your attic. ·             Share your Progress on Social MediaNowadays it’s normal for people to log most aspects of their everyday lives on the internet to keep their loved ones updated with what they’re up to â€" so why not use social media as means of logging your progress and keeping yourself motivated in your training?Many people create pages and profiles dedicated to their running journey so that they can join in with the rest of the running community whilst keeping their friends and family in-the-loop, and, like a training diary, you’ll be able to look back on it later and see just how far you’ve come.Marathon Training Plan â€" BeginnerRunners are generally advised to spend up to 20 weeks (5 months) training to run a marathon. For some, this may seem like a bit much for one race, but it’s especially important that beginner runners get to know their personal running style and get u sed to covering such long distances.Here is a quick breakdown of what a beginner marathon plan generally looks like:Weeks 1-4: Start by covering miles with a combination of running and walking. As your cardiovascular fitness improves and your body becomes stronger, try to run continuously without stopping to walk.Weeks 5-10: Up your mileage. This is the period in which you are training your body and mind to be able to cope with longer distances.Weeks 11-15: Continue to increase mileage and complete a half-marathon.Weeks 16-20: Continue to increase mileage up to around 18 miles before tapering and letting your body recover in preparation for the big event.Marathon training plans vary from person to person, so don't be worried if you're advised to take a different approach to this plan!Find a trainer to help you prepare for your next marathon!

Nematodes Characteristics Online Biology Tutors Tutorpace

Nematodes Characteristics Online Biology Tutors Tutorpace The animal belonging to the Phylum Nemethelminthes are commonly called round worms or thread worms or bag worms or nematode. The phylum Nemethelminthes includes about 15,000 species. Out of which about 15 species are parasites of man.They are spread through insanitary conditions, or by vectors. Many nematodes infect plant roots, whereas others infect animals. Free living microscopic nematodes like Rhabditis live in soil rich in organic matter. General Characters: 1. Nematodes are either free living or parasitic. 2. They possess an organ system organization. 3. They have a tube within a tube body plan. 4. They are bilaterally symmetrical. 5. They are triploblastic animals. 6. They are pseudo coelomate animals. 7. The body is tubular tapering at both ends and is covered with a thin cuticle. 8. Epidermis is multinucleated. 9. They have a tubular alimentary canal within their body consisting of mouth, pharynx, intestine and anus.The mouth may possess teeth to cut and pierce the tissues. The muscular pharynx helps in sucking food from the host. 10. Circulatory and respiratory system are absent. 12. Excretory system includes two longitudinal canals in the lateral cords and shorter anterior excretory canal which opens to the exterior through the excretory pore. 11. Theyshow flexible body movements. 12. Nervous system is present. 13. Sexes are separate. They exhibit sexual dimorphism. The male is smaller than the female. Males have copulatory spicules which help inthe process of copulation. 14. Fertilization is internal. The zygote has a thick wall to survive adverse conditions.

Formula for Simple Interest - Online Tutoring

Formula for Simple Interest - Online Tutoring Interest is related with the money which is deposited into the bank as the cash. The banks give the interest on the deposits of customers. It is the additional income of a person who deposits the cash. The short term deposit earns fewer interests in the comparison of long term deposits. There are many types of interests which are paid by the banks. To find the interest rate some terms are used which are explained as under. Amount money = Principal + interest Interest = amount money Principal Amount money - interest = Principal Calculations of interests : Simple interest = (P.R.T) / 100 Rate of interest = (R X 100) / (P X T) Example :Calculate the simple interest on the principal of Rs 4500 for the period of 5 years at the interest rate of Rs 6.75. Solution :We are given P = 4500/-,R = 6.75/- T = 5 years Formula to find the simple interest I = PRT/100 Plug the values of P, R and T. I = {4500 X 6.75 X 5) /100 = 1518.75 /- Example :Calculate the simple interest on the principal of Rs 3000 for the period of 3 years at the interest rate of Rs 9.25. Solution :We are given P = 3000/-,R = 9.25/-,T = 3 years Formula to find the simple interest I = PRT/100 Plug the values of P, R and T. I = {3000 X 9.25 X 3) /100 = 832.5 /-

How Much Time Should I Spend Practicing Guitar

How Much Time Should I Spend Practicing Guitar Suzy S. When youre beginning to learn guitar, you also have to learn how to practice. Follow this expert advice from guitar teacher Mike B. to find the proper amount of practice time you need to achieve your guitar goals   As a guitar instructor, one of the most common questions I get asked is how often should I practice? Students are told various amounts of time that are deemed proper to practice each day. Some say a half hour, some say an hour, some say more, some say less. With all of these conflicting guitar practice tips how can you make the proper decision regarding the amount of time you spend with your instrument each day? As an instructor, and as a person who practices every day, I feel it all comes down to the individual. Since every person has different interests, different levels of ability, and different goals, it would make sense for everyone to have a different practice schedule. In my opinion, the amount of time one spends practicing should be dictated primarily by your current goals. Your current goals can be defined as the material you need to get through before the next lesson, or any material you want to master outside of your guitar lessons. When you are just starting out and have only been assigned a few chords or melodies to work through it may not make sense to spend an hour a day practicing. It may make more sense to spend fifteen or twenty minutes a day practicing since there isnt much material available to work through. On the other side of the coin, a much more advanced student that has a lot of material to get through should spend more time practicing. The more material you have available to play should equal more time practicing. In an ideal world you should spend however much time is necessary to get through your material each day. In the real world that simply is not always possible, for a few reasons. First, people have schedules, commitments, social lives, and other responsibilities to occupy their day, so they simply can not spend the majority of each day practicing. Second, if you practiced the same exact material every day you would most likely get pretty sick of it. What is important in this situation is to set aside an amount of time that you can commit to each day, and prioritize what needs to be worked on each day. Time When it comes to time spent on the instrument, consistency is key. If you can devote an hour a day Monday through Friday to practice thats great. If you can only devote a half hour a day that works too. Whatever you can come up with will work, as long as you are consistent. Practicing five hours one day and then not touching the guitar for a week will not do you anywhere near as much good as simply playing every day. Material Once you have decided how much time you can realistically devote to the instrument each day, I find it very helpful to list out the material you are seeking to master. For example, say an intermediate student is currently working on chords, scales, arpeggios, a few songs, technique, and reading music. This student has decided to devote forty-five minutes every day to practicing. Within a forty-five minute span of time every one of these subjects could be touched upon. However, it might make more sense for the student to divide these subjects over the span of two days, rather than just one, and alternate his or her practice schedules. When doing this, prioritize what needs the most work, what needs to least amount of work, and assign each subject an amount of time. Some material may need to be touched upon on both days. Some material may be touched upon on both days but in different forms(Major and minor chords for example). For example: Day One     Minor Chords 15 minutes Song 1 10 minutes Scales 5 minutes Technique 10 minutes Reading music 5 minutes Day Two Major Chords 5 minutes Reading music 10 minutes Song 2 5 minutes Song 3 10 minutes Arpeggios 15 minutes By breaking up the material over two days you can spend more time on each subject, and keep your practice schedule fresh and interesting. I dont feel there is a magic answer when it comes to the question how much time should I spend practicing? The right guitar practice tips depend on the student and their goals. Focused and consistent practice will yield the best results. Quality of time spent can be a lot more important that quantity of time spent. Mike B. teaches acoustic guitar, blues guitar, and guitar  in Arcadia, CA.  He received his Bachelors Degree in Guitar Performance from  University of Redlands, as well as his  Masters Degree in Studio and Jazz Guitar from  University of Southern California.  Mike divides his time between performing live, doing recordings, and being an educator.  He has been teaching students since 2004.  Learn more about Mike B. here! Interested in Private Lessons? Search thousands of teachers for local and live, online lessons. Sign up for convenient, affordable private lessons today! Search for Your Teacher Photo  by  erik.aldrich

Applying to College is a Process

Applying to College is a Process ACT SAT Prep and College Admissions Blog You may have heard it said before that applying to college is a “process,” and it really is. Additionally, every student’s process is different. However, there are some typical stages a student may go through to find their ideal college, and in this blog we outline them for you. Getting Underway We recommend that students seriously begin the college process during their junior year. If students or families are college-focused, there are things freshman and sophomores can do, but they mostly revolve around earning strong grades and getting involved in activities. Toward the middle of junior year, students can kick- off the college process by determining what qualities they want in an ideal college. Students should consider size, location, major, and other factors to create an initial list of schools. Exploration During the next stage of the process, students will research potential colleges online, in books, through campus visits and other ways. By learning more about colleges, students can determine which schools they really like and which ones they don’t. They can also determine which criteria are more important than others (ie, “It’s really important to me that the school has an equestrian program, so I’ll look at schools smaller than I initially wanted.”) During this stage, it’s important that students verbalize their goals and be realistic about their expectations. It’s also helpful when families plan college visits and attend college-sponsored information sessions. Applications When it comes time to apply to colleges, the stress level can be at an all-time high. Deadlines, essays, resumes, interviews... the list goes on and it can be a lot for a student to manage alone. Parents, school counselors, admission counselors and college counselors are all helpful resources to help students during this time. Financing College At some point, hopefully earlier rather than later, families need to have a conversation about the cost of college and how to pay for it. Honesty is the best policy; parents should let students know what their realistic options are. Students may need to add less expensive colleges to the list, apply to schools where they are likely to receive a grant, and/or apply for scholarships. Decisions, Decisions The final stage of the process is usually the favorite one, but it doesn’t mean it’s always easy. Once a student has (hopefully) a few acceptances to various colleges, the family needs to sit down and weigh the pros and cons of each school. Sometimes it’s an easy decision, but occasionally it’s really difficult. Families need to have these discussions and come up with a decision that everyone is happy with. At Campus Bound, we are college admissions specialists and financial aid experts because we love working with individual students to help them realize their goals and dreams. We enjoy helping parents by answering their questions and taking the stress away from them and their children. If you feel that a college counselor could help you through the process, talk with us for free about the services we offer and how we may be able to help you. Find us at www.campusbound.com or call us at 781-274-8400. Written by: Kristen Bixby, College Counselor for Campus Bound

Art and English Lessons The Scream

Art and English Lessons The Scream Do you like art? Are you learning English? Talking about artwork is a great way to practice your English conversation. Below youll find some great English vocabulary for talking about art.The Scream is the name given to a series of expressionist paintings by the Norwegian artist Edvard Munch.The paintings date back to the late 19th and early 20th century. Today, the series is scattered around Norway in both public and private collections.Today, the painting has become so popular that it has entered popular culture. It is featured in advertising campaigns, cartoons and fans of Wes Craven’s Scream movie series will recognize it as the inspiration for the Ghostface killer’s mask.What does the figure depict?The painting depicts a solitary figure on what is thought to be a promenade (walkway) overlooking Oslo.What words would you use to describe the expression on the figure’s face?Why do you think the figure is holding his head in his hands?There is a term in English to describe peo ple with extreme social anxiety. This term is Agoraphobia. Do you think it applies here?Some experts have said that the figure could be based on a mummy which Munch had seen at an exhibition in Paris.Do you think this is plausible?Sometimes the isolated state of the figure is compared with a disorder called Depersonalization Syndrome in which a person feels a sense of alienation from his/her surroundings and peers.Do you think such a reading could be accurate?How would you describe the relationship between the figure and the couple standing behind him?What does the background depict?What do you think the vivid colors in the background of the painting represent?Some people have suggested that the painting was created at the same time of the eruption of the Indonesian volcano of Krakatoa, the ashes of which later spread throughout Europe.Do you think this could be the case or do you think Munch’s choice of colors was more metaphoric than literal?What do you think of Munch’s choice of a promenade to locate  the figure?See if you learn more about The Scream in this video.Did you find this blog helpful? Please share it on Facebook and Twitter.

8 Summer Jobs for College Students

8 Summer Jobs for College Students unsplash.com 3. Retail jobs Dont let the complaining of all your friends keep you from trying it for yourself. Take the dive and fill out an application at the local mall. Do you have a store where youre  constantly shopping?  You should probably look into getting a job there since they are probably going to make you wear their clothes anyway. Youre halfway there. 4. Office jobs According to Business Insider, becoming a temporary office manager can get you anywhere from $12-$24 per hour. Pretty nice gig, huh? And my guess is that you need to know how to file some papers and answer a phone. When you find a plethora of these jobs, let me know I think I might need one. 5. Serving jobs I dont have experience waiting tables, but its never too late to start! Depending on the fanciness of the restaurant where you get a job, you could potentially bring in some pretty good tips. The longer you do it, the better you get at it, and the better tips youll get. Find one of those hometown dives and youll start getting regulars. 6. Customer service jobs Call centers, Verizon literally, any company that hires people to sit around and answer phones and  make  calls. If thats your jam, snag a job thats doing just that. If youre into sales, get a telemarketer job. I hear those are quite lucrative. And while youre at it, take my number off the list! 7. Care.com Ive been on care.com for a few years now, and I cant even tell you how many jobs Ive gotten from simply sitting around and clicking apply now. Whether you want to take care of kids, run errands for people, clean houses, or pet sit, care.com has the resources youll need to find exactly what youre looking for. Its easy to make a profile and totally free! Employers can do background checks on you in seconds and even check your driving record. Its so convenient for both parties. Seriously, go do it right now. Youll be able to find steady work for the summer or just some quick jobs here and there. Whatever you need, care.com has it! 8. Internships Its not going to hurt you, is it? You could benefit from getting an internship (hopefully one thats paid) and itll entertain you for the entire summer! You will have something to do every day and learn about something you have a  passion for. Its the perfect compromise to being on summer break. A quick search on Google for internships near you should bring up a good amount of options (or check out Uloops listings  here!). Need some help?  Here  are 50 internships suggested by fastweb.com.

Kumon Staff Pick The Snowy Day

Kumon Staff Pick The Snowy Day Kumon Staff Pick: The Snowy Day RRL Title: The Snowy Day by Ezra Jack Keats Grade/Kumon Level of Book: K-2/2A-11 Why do you personally enjoy this book? The Snowy Day is reminiscent of the sense of wonderment and awe that you feel as a child when experiencing the first snowfall of the season. The bright and colorful illustrations remind us of the transformation that occurs when things are blanketed in white snow. This title, also illustrated by the author, was awarded the Caldecott Medal in 1963. Why do you think students would enjoy this book? Peter, the main character, is a young boy exploring the snow outside of his home and truly making it an adventure.  It takes me back to when I was a small child and went out to play in the deep snow for the first time. Peter creates his own fun: crunching his feet in the snow, knocking snow off trees and making tracks with a stick, building a snowman, and making snow angels. He longs to join in the snowball fight with the older boys, but he knows that won’t happen this year. His attempt to keep a snowball in his pocket suggests that he is longing to preserve a memory of his snowy day. He evens dreams about the snow melting that night and is relieved in the morning to see that more has fallen. Peter is eager to start another adventure, this time with a friend from across the hall. What skills and/or values might students gain by reading this book? Even students that haven’t experienced snow can imagine the fun-filled activities and world of make-believe that Peter enters into through this story. It inspires creativity and provokes the imagination. Students can dream about what they would do if they woke up to a winter wonderland. You might also be interested in: Kumon Staff Pick: Clown by Quentin Blake Kumon Staff Pick: Roll of Thunder, Hear My Cry Kumon Staff Pick: My Father’s Dragon Kumon Staff Pick: Fever, 1793 Kumon Staff Pick The Snowy Day Kumon Staff Pick: The Snowy Day RRL Title: The Snowy Day by Ezra Jack Keats Grade/Kumon Level of Book: K-2/2A-11 Why do you personally enjoy this book? The Snowy Day is reminiscent of the sense of wonderment and awe that you feel as a child when experiencing the first snowfall of the season. The bright and colorful illustrations remind us of the transformation that occurs when things are blanketed in white snow. This title, also illustrated by the author, was awarded the Caldecott Medal in 1963. Why do you think students would enjoy this book? Peter, the main character, is a young boy exploring the snow outside of his home and truly making it an adventure.  It takes me back to when I was a small child and went out to play in the deep snow for the first time. Peter creates his own fun: crunching his feet in the snow, knocking snow off trees and making tracks with a stick, building a snowman, and making snow angels. He longs to join in the snowball fight with the older boys, but he knows that won’t happen this year. His attempt to keep a snowball in his pocket suggests that he is longing to preserve a memory of his snowy day. He evens dreams about the snow melting that night and is relieved in the morning to see that more has fallen. Peter is eager to start another adventure, this time with a friend from across the hall. What skills and/or values might students gain by reading this book? Even students that haven’t experienced snow can imagine the fun-filled activities and world of make-believe that Peter enters into through this story. It inspires creativity and provokes the imagination. Students can dream about what they would do if they woke up to a winter wonderland. You might also be interested in: Kumon Staff Pick: Clown by Quentin Blake Kumon Staff Pick: Roll of Thunder, Hear My Cry Kumon Staff Pick: My Father’s Dragon Kumon Staff Pick: Fever, 1793