Mastering the Marathon

Time-Efficient Training Secrets for the 40-plus Athlete

Mastering the Marathon

The ideal resource for athletes age forty and older who seek faster times and fewer injuries

Mastering the Half Marathon

Mastering the Half Marathon

The half marathon has become the fastest-growing race distance in the United States, both in terms of number of finishers and number of new races. Additionally, according to Running USA’s National Runner Survey, the half marathon is the favorite distance of both sexes. Mastering the Half Marathon is your guide to completing or even reaching personal records in one of the most popular running events. Author Cathy Utzschneider has been ranked fifth in the world in her age group and won seven USA Track and Field age-group titles since she started running competitively at age 40. In Mastering the Half Marathon, masters runners will benefit from the targeted approach that she has used to guide 46 national masters age-group champions. This mini e-book begins with an introduction to the half marathon before moving into training workouts, plans, and tips. Included are 12-week training plans for both experienced and beginning runners. Mastering the Half Marathon also focuses on speed development, detailing information on exertion, fartlek training, threshold running, and interval running. The mini e-book concludes with strategies for race day, including pacing, and fueling during and after the race. Mastering the Half Marathon is an abridged version of Cathy Utzschnider’s Mastering Running (Human Kinetics, 2014), which provides information and advice on topics that matter most to older runners, proving that age is no obstacle to excellence.

IronFit's Marathons after 40

Smarter Training for the Ageless Athlete

IronFit's Marathons after 40

The only marathon training guide athletes forty and older will ever need Updated with full-color exercise photography; cutting-edge training, strength, core, and flexibility programs; and specific instruction for the most popular version of the marathon, the Half-Marathon, this book starts with s simple premise: training methods for younger athletes no longer work for athletes over forty. Melanie and Don Fink present step-by-step action plans for faster times, fewer injuries, and more enjoyment for the Master’s marathoner. Including profiles of successful older athletes, this book also provides ways to avoid common training and racing mistakes, recovery methods unique to forty-plus athletes, secrets to staying injury-free, and much more.

IronFit Strength Training and Nutrition for Endurance Athletes

Time Efficient Training Secrets for Breakthrough Fitness

IronFit Strength Training and Nutrition for Endurance Athletes

Fully illustrated with depictions of proper exercise technique, this book contains exciting strength training programs based on sport (e.g., triathlon, running, cycling, swimming) and levels from beginner to advanced. For the marathon runner, triathlete, duathlete, distance swimmer, or cyclist, these programs will complement any other training regimen an athlete follows. Written without confusing jargon, IronFit® Stregth Training… provides concise and easy-to-follow information. Don and Melanie Fink of IronFit® have coached hundreds of athletes over several decades at all levels, from weekend warriors to world champions. Their innovative approaches to strength training and nutrition not only complement an athlete’s sport-specific training, but they do so in the most time-efficient and enjoyable way possible. Multi-sport and multi-leveled, this book provides 27 specific program schedules – 9 sports and 3 levels each to give readers: 1) A progressive strength and core training program for their specific sport and level. 2) A mind and body preparation program to maximize benefits. 3) A traveling strength and core program for travel with little or no equipment. 4) A fueling and hydration routine to maximize performance before, during, and after competition. 5) A healthy eating and lifestyle plan.

Mastering Mesos

Mastering Mesos

The ultimate guide to managing, building, and deploying large-scale clusters with Apache Mesos About This Book Master the architecture of Mesos and intelligently distribute your task across clusters of machines Explore a wide range of tools and platforms that Mesos works with This real-world comprehensive and robust tutorial will help you become an expert Who This Book Is For The book aims to serve DevOps engineers and system administrators who are familiar with the basics of managing a Linux system and its tools What You Will Learn Understand the Mesos architecture Manually spin up a Mesos cluster on a distributed infrastructure Deploy a multi-node Mesos cluster using your favorite DevOps See the nuts and bolts of scheduling, service discovery, failure handling, security, monitoring, and debugging in an enterprise-grade, production cluster deployment Use Mesos to deploy big data frameworks, containerized applications, or even custom build your own applications effortlessly In Detail Apache Mesos is open source cluster management software that provides efficient resource isolations and resource sharing distributed applications or frameworks. This book will take you on a journey to enhance your knowledge from amateur to master level, showing you how to improve the efficiency, management, and development of Mesos clusters. The architecture is quite complex and this book will explore the difficulties and complexities of working with Mesos. We begin by introducing Mesos, explaining its architecture and functionality. Next, we provide a comprehensive overview of Mesos features and advanced topics such as high availability, fault tolerance, scaling, and efficiency. Furthermore, you will learn to set up multi-node Mesos clusters on private and public clouds. We will also introduce several Mesos-based scheduling and management frameworks or applications to enable the easy deployment, discovery, load balancing, and failure handling of long-running services. Next, you will find out how a Mesos cluster can be easily set up and monitored using the standard deployment and configuration management tools. This advanced guide will show you how to deploy important big data processing frameworks such as Hadoop, Spark, and Storm on Mesos and big data storage frameworks such as Cassandra, Elasticsearch, and Kafka. Style and approach This advanced guide provides a detailed step-by-step account of deploying a Mesos cluster. It will demystify the concepts behind Mesos.

Mastering Running

Mastering Running

A comprehensive resource for fitness and competitive runners aged 30 and older, Mastering Running proves that age is no obstacle to excellence. With information and advice on topics that matter most to older runners, Mastering Running provides master-specific drills, exercises, and training plans.

IronFit Triathlon Training for Women

Training Programs and Secrets for Success in all Triathlon Distances

IronFit Triathlon Training for Women

Providing exactly what the fastest growing segment of the triathlon world yearns for, Melanie and Don Fink have created a complete training guide for women triathletes with highly efficient, easy-to-follow, multi-distance training programs. Women encounter all the same challenges as men in their triathlon training and racing, but there are a host of issues unique to them, issues about which most men don’t have a clue. From the stay-at-home mom to the professional woman, female triathletes face societal expectations, and unique physical and emotional concerns. Until now, there has been never been a go-to source of information and guidance. IronFit Triathlon Training for Women arms the woman triathlete with everything she needs to know to persevere and lays out exact step-by-step training programs to help her to achieve her goals. This book includes three training programs designed for women at the Sprint/Standard (a/k/a "Olympic") Distance, Half Iron-Distance, and Full Iron-Distance. Each program is presented at three levels: Competitive, Intermediate, and "Just-Finish." The reader can select the program for the race distance she wants to train for and the exact level, based on her individual competitiveness, experience, and available training time.

Mastering Data Modeling

A User Driven Approach

Mastering Data Modeling

Data modeling is one of the most critical phases in the database application development process, but also the phase most likely to fail. A master data modeler must come into any organization, understand its data requirements, and skillfully model the data for applications that most effectively serve organizational needs. Mastering Data Modeling is a complete guide to becoming a successful data modeler. Featuring a requirements-driven approach, this book clearly explains fundamental concepts, introduces a user-oriented data modeling notation, and describes a rigorous, step-by-step process for collecting, modeling, and documenting the kinds of data that users need. Assuming no prior knowledge, Mastering Data Modeling sets forth several fundamental problems of data modeling, such as reconciling the software developer's demand for rigor with the users' equally valid need to speak their own (sometimes vague) natural language. In addition, it describes the good habits that help you respond to these fundamental problems. With these good habits in mind, the book describes the Logical Data Structure (LDS) notation and the process of controlled evolution by which you can create low-cost, user-approved data models that resist premature obsolescence. Also included is an encyclopedic analysis of all data shapes that you will encounter. Most notably, the book describes The Flow, a loosely scripted process by which you and the users gradually but continuously improve an LDS until it faithfully represents the information needs. Essential implementation and technology issues are also covered. You will learn about such vital topics as: The fundamental problems of data modeling The good habits that help a data modeler be effective and economical LDS notation, which encourages these good habits How to read an LDS aloud--in declarative English sentences How to write a well-formed (syntactically correct) LDS How to get users to name the parts of an LDS with words from their own business vocabulary How to visualize data for an LDS A catalog of LDS shapes that recur throughout all data models The Flow--the template for your conversations with users How to document an LDS for users, data modelers, and technologists How to map an LDS to a relational schema How LDS differs from other notations and why "Story interludes" appear throughout the book, illustrating real-world successes of the LDS notation and controlled evolution process. Numerous exercises help you master critical skills. In addition, two detailed, annotated sample conversations with users show you the process of controlled evolution in action.

Mastering Neuroscience - E-Book

A Laboratory Guide

Mastering Neuroscience - E-Book

Enhance your knowledge of neuroscience as it relates to rehabilitation with the first neuroscience laboratory guide designed just for rehabilitation students! This unique manual helps you easily identify the structures of the nervous system and gain a better understanding of the mechanism of the sensory and motor pathways and how they contribute to movement. Fourteen hands-on labs cover the internal and external structures of the CNS, as well as the ventricular system, cranial nerves, the meninges, blood supply, the muscle spindle and GTO, sensory and motor pathways, and the vestibular and visual systems. Numerous case studies illustrate spinal cord injury, brainstem, cranial nerves, and/or cerebrum dysfunction, helping you improve your clinical reasoning skills. Helps you develop your critical thinking skills in a hands-on lab environment. These skills, along with a solid understanding of the nervous system, are the bases for understanding movement, behavior, and occupational performance – all essential for rehabilitation professionals! Includes case studies that help you build clinical reasoning skills and bridge the gap between theory and practice. Student-focused approach allows you to choose from a list of neurological diagnoses and present the pathology as it would manifest in a typical patient – an effective method to help you retain what you’ve learned. A focus on clinical applications clearly demonstrates how a knowledge of neuroscience is important in day-to-day rehabilitation practice. Key anatomy exercises are presented with helpful illustrations so that you can better identify anatomical structures. Step-by-step directions help you find gross and specific structures of brain anatomy, pathways, and more. Can be used to supplement any major neuroscience textbook, enhancing your ability to make quantitative and qualitative observations in clinical practice.