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Born to Run- The hidden tribe, the ultra-runners and the greatest race the world has never seen Christopher McDougall |
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Relentless Forward Progress: A Guide to Running Ultramarathons Bryon Powell Marathons have become too easy for some runners. What was once the pinnacle of achievement in a runner’s life is now a stepping stone for extraordinary adventure in ultramarathoning. The number of ultrarunners—those running distances of 50k (31miles), 50 miles, 100k (62 miles), or 100 miles—is growing astronomically each year.
Dean Karnazes’ Ultramarathon Man and Chris McDougall’s Born to Run have inspired tens of thousands to try these seemingly superhuman distances. But to date, there has been no practical guide to ultramarathoning. Now, Bryon Powell has written Relentless Forward Progress, the first how-to manual for aspiring ultrarunners. Powell covers every aspect of training for and racing ultra distances. This encyclopedic volume prepares runners for going farther than they have ever gone before and, in the process, shows them that they are capable of the “impossible.”
About the Author
Bryon Powell is a former Washington, DC, attorney who left his job to devote himself to running ultramarathons full time. He publishes the popular trail running and ultrarunning website iRunFar.com, and competes in ultras nationwide. His articles have also been published in Outside, Running Times, Trail Runner, Competitor, and UltraRunning. Bryon is a contributing editor at Trail Runner and is an advisory board member of the American Trail Running Association. He lives in Park City, Utah. As a runner, he has twice placed in the top ten at the Leadville 100 (’06 & ’09), twice won the under-30 age group at the Western States 100 (’05 & ’06), and was part of the first American team to place in the top three at Morocco’s Marathon des Sables (’09).
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Ultramarathon Man: Confessions of an All-Night Runner Dean Karnazes In one of his most ambitious physical efforts to date, Dean Karnazes attempted to run 50 marathons, in 50 states, in 50 days to raise awareness of youth obesity and urge Americans of all fitness levels to "take that next step.""UltraMarathon Man: 50 Marathons - 50 States - 50 Days", a Journeyfilm documentary, follows Dean’s incredible step-by-step journey across the country. There are those of us whose idea of the ultimate physical challenge is the 26.2-mile Boston Marathon. And then there is Dean Karnazes. Karnazes has run 226.2 miles nonstop; he has completed the 135-mile Badwater Ultramara-thon across Death Valley National Park-considered the world's toughest footrace-in 130-degree weather; and he is the only person to complete a marathon to the South Pole in running shoes (and probably the only person to eat an entire pizza and a whole cheesecake while running). Karnazes is an ultramarathoner: a member of a small, elite, hard-core group of extreme athletes who race 50 miles, 100 miles, and longer. They can run forty-eight hours and more without sleep, barely pausing for food or water or even to use the bathroom. They can scale mountains, in brutally hot or cold weather, pushing their bodies, minds, and spirits well past what seems humanly possible. Ultramarathon Man is Dean Karnazes's story: the mind-boggling adventures of his nonstop treks through the hell of Death Valley, the incomprehensible frigidity of the South Pole, and the breathtaking beauty of the mountains and canyons of the Sierra Nevada. Karnazes captures the euphoria and out-of-body highs of these adventures. With an insight and candor rarely seen in sports memoirs, he also reveals how he merges the solitary, manic, self-absorbed life of hard-core ultrarunning with a full-time job, a wife, and two children, and how running has made him who he is today: a man with an überjock's body, a teenager's energy, and a champion's wisdom. |
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Mastering Mountain Bike Skills - 2nd Edition Brian Lopes, Lee McCormack Mastering Mountain Bike Skills is your guide for riding better, faster and more confidently on all terrain. World champion racer Brian Lopes and renowned coach Lee McCormack provide you with all of the key techniques and skills you’ll need to take your ride to the next level. This new and improved edition of Mastering Mountain Bike Skills provides detailed, technical instruction for every mountain biking discipline: · Trail · Gravity · Aggro · Racing · and more The high-quality photo sequences and demonstrations combined with race stories from Brian Lopes will give you the tools you need, whether you’re a recreational rider looking to rock the trails with friends or a rider looking to beat the competition. Let Mastering Mountain Bike Skills help you ride with more confidence and have more fun. |
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SURVIVAL, EVASION, AND RECOVERY Army and www.survivalebooks.com S - Size up the situation, surroundings, physical condition, equipment.
U - Use all your senses
R - Remember where you are.
V - Vanquish fear and panic.
I - Improvise and improve.
V - Value living.
A - Act like the natives.
L - Live by your wits.
1. Immediate Actions
a. Assess immediate situation. THINK BEFORE YOU ACT!
b. Take action to protect yourself from nuclear, biological, or
chemical hazards (Chapter IX).
c. Seek a concealed site.
d. Assess medical condition; treat as necessary (Chapter V).
e. Sanitize uniform of potentially compromising information.
f. Sanitize area; hide equipment you are leaving.
g. Apply personal camouflage.
h. Move away from concealed site, zigzag pattern recommended.
i. Use terrain to advantage, communication, and concealment.
j. Find a hole-up site.
2. Hole-Up-Site (Chapter I)
a. Reassess situation; treat injuries, then inventory equipment.
b. Review plan of action; establish priorities (Chapter VI).
c. Determine current location.
d. Improve camouflage.
e. Focus thoughts on task(s) at hand.
f. Execute plan of action. Stay flexible! |
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Can't Swim, Can't Ride, Can't Run: From Common Man to Ironman Andy Holgate Shortlisted for Best New Writer of the Year - The British Sports Book Awards 2012
"Andy Holgate is the Bill Bryson of the Triathlon World. Quite simply, I LOVED this book." - Tricrowd.com
"A really fascinating story." - Talk Radio Europe
"An Inspiration to us all." - Lancaster Guardian
"An inspirational story." - North West Evening Mail
This book is both a lesson in true grit and determination, but its goal is one that is attainable. Andy isn't a sporting superstar, he holds down a 9 to 5 job and all the pressures that go with it; he isn’t blessed with speed and talent; there are no multi-million pound sponsorship deals; yet this remarkable “common man” is inspiring in a way that some of today’s sporting superstars have forgotten how to be. You wouldn’t recognise Andy in the street, yet his story provides valuable lessons to us all: 'Never give up' and 'Anything is possible'.
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"I thoroughly enjoyed it. The ability of the sport to change people's lives, like Andy's story, is not something I've considered. So it was a real eye opener. Trying to be as fit and as fast as you can all the time it is very easy to get wrapped up in your own little world so it was nice to be given a wider sense of the sport, and really, be reminded of the real reason and power of sport; to inspire enjoyment in activity. Thanks for a great read."
Alistair Brownlee, ITU World Triathlon Champion
"Anyone new to tri, considering the leap to ironman or just after a mental boost should check out this autobiographical account of one overweight librarian's first forays into multisport. In an inspirational story Andy recounts how he was enticed to take part in Cockerham's annual triathlon, and bitten by the endurance bug. If you want to roll your eyes and chuckle conspiratorially at another newbie's mistakes and triumphs, tuck in."
220 Triathlon Magazine
"What really comes to the fore in Andy's book is that no matter what level of triathlon you are invloved in, the motivations, discipline, rewards and love of the sport are universal. From first-timer to professional athelete we all experience the same highs and lows and have the same doubts and fears in training and racing. The jubilation and satisfaction of achieving goals carries us to the next training session and the next challenge. Andy's book dispels many of the reservations that can initially prevent people from taking up any form of physical activity and shows us how sport can not only be a positive step towards physical well being but also can be rewarding for the mind and soul."
Catriona Morrison – Multiple Ironman Champion
"Andrew Holgate claims he 'Can't Swim, Can't Ride, Can't Run,' but he can certainly write. His book is filled with terrific lessons on living life to its fullest. I would argue that he can swim, can ride and can run very well indeed! A Great Book!"
Dean Karnazes – NY Times Best Selling Author and Ultra-Marathon Legend
"Best for Inspiration! If he can do it... Holgate's ironman journey is an uplifting insight into the power of taking on a challenge. He tells his story with an irreverent sense of humour and packs the book with useful information. If you re thinking of doing an ironman this book is just the thing to convince you that you are up for the challenge."
Triathletes World Magazine
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WINTER SURVIVAL COURSE HANDBOOK, SURVIVAL MANUAL, SURVIVAL GUIDE U.S. Marines and www.survivalebooks.com WINTER SURVIVAL COURSE HANDBOOK, SURVIVAL MANUAL, SURVIVAL GUIDE
1 REQUIREMENTS FOR SURVIVAL
2 SURVIVAL KIT
3 WATER PROCUREMENT
4 EXPEDIENT SHELTERS AND FIRES
5 CORE VALUES AND MOUNTAIN LEADERSHIP CHALLENGES
6 SURVIVAL SIGNALING AND RECOVERY
7 SURVIVAL NAVIGATION
8 TRAPS AND SNARES
9 USES FOR GAME
10 SURVIVAL FISHING
11 FIELD EXPEDIENT TOOLS, WEAPONS, AND EQUIPMENT
12 EXPEDIENT SNOWSHOES
13 WINTER TRACKING
14 SURVIVAL MEDICINE
15 WEATHER
16 INTRO TO EVASION
17 AVALANCHE AND ICE HAZARDS
APPENDIX
A EVASION PLAN OF ACTION FORMAT
B “THE EDGE” GUIDED DISCUSSION
C SURVIVAL QUICK REFERENCE CHECKLIST
D ANIMAL HABITS
E TACTICAL CONSIDERATIONS
F GRADING STANDARDS
SURVIVAL STRESSORS. (WSVX.02.01b) Any event can lead to stress. Often, stressful events occur simultaneously. These events are not stress, but they produce it and are called “stressors”. In response to a stressor, the body prepares either to “fight or flee”. Stressors add up. Anticipating stressors and developing strategies to cope with them are the two ingredients in the effective management of stress. It is essential that the survivor be aware of the types of stressors he will
encounter.
a. Injury, Illness, or Death. Injury, illness, and death are real possibilities a survivor has to face. Perhaps nothing is more stressful than being alone in an unfamiliar environment where you could die from hostile action, an accident, or from eating something lethal.
b. Uncertainty and Lack of Control. The only guarantee in a survival situation is that nothing is guaranteed. This uncertainty and lack of control also add to the stress of being ill, injured, or killed.
c. Environment. A survivor will have to contend with the stressors of weather, terrain, and the variety of creatures inhabiting an area. Heat, cold, rain, winds, snow, mountains, insects, and animals are just a few of the challenges awaiting the Marine working to survive.
d. Hunger and Thirst. Without food and water a person will weaken and eventually die. Getting and preserving food and water takes on increasing importance as the length of time in a survival setting increases. With the increased likelihood of diarrhea, replenishing electrolytes becomes critical. For a Marine used to having his provisions issued, foraging can be a big source of stress.
e. Fatigue. It is essential that survivors employ all available means to preserve mental and physical strength. While food, water, and other energy builders may be in short supply, maximizing sleep to avoid deprivation is a very controllable factor. Further, sleep deprivation directly correlates with increased fear.
f. Isolation. Being in contact with others provides a greater sense of security and a feeling someone is available to help if problems occur. |
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LAND NAVIGATION, SERE, SCRS 1201, Military Manuals, Survival Ebooks US Marine Corps With the aid of references and given an area of operations during day/night, military map, protractor, compass, and grid coordinates, navigate using basic techniques.
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Prep School: Making Primitive Weapons Ash Bauer Welcome to Prep School!
It’s easy to be intimidated by a hardcore prepper with 30 years of food stores, multiple bug-out locations, and an off-the-grid power system. Prep School exists to let you in on three big prepping secrets.
SECRET ONE: Nobody starts perfect.
SECRET TWO: Prepping is fun.
SECRET THREE: Prepping isn’t just for The End Of The World As We Know It.
Prep School is for people who’ve been bit by the prepping bug but don’t know where to start. You’ll walk through introductory prepping lessons that won’t break the bank or scare your neighbors. Prepping doesn’t have to be a big, intimidating ordeal. Prep School teaches you how to be social, learn interesting new skills, and sleep easier at night knowing you’re ready for any crisis or disaster.
If you’re an advanced prepper who could use a quick refresher on a specific topic you can spend $1.49 on a single essay. There’s no need to waste your money or make you wade past information you could teach in search of the good stuff you need. If you’re just getting started, you can pick up individual books or save a little cash and pick up our $2.99 Theme Packs where we bundle related articles into a single book. Only buy what you need. Spend the rest on your preps.
In this lesson of Prep School you’ll learn how to make several primitive, pre-industrial weapons using nothing but a basic multi-tool. |
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Extreme Fear (Macsci) Jeff Wise Ever since the phrase “fight or flight” was coined in the 1920s, the common understanding has been that the mind respond to danger in one of two ways – either fleeing in blind panic, or fighting through it. But as scientists unlock the secrets of the human brain, a more complex understanding of the fear response has emerged. It turns out that the ancient brain circuitry wired to process fear is also intricately tied to our ability to master new skills, and that the icy sensation of terror can actually enhance both our physical and our mental performance. Veteran science journalist Jeff Wise, who writes the “I’ll Try Anything” column for Popular Mechanics, journeys into the heart of the primal force to find its hidden roots: Where does panic come from? How is it that some people can perform masterfully under pressure? How can we live a more courageous life? Reporting from the front lines of science, Wise takes us into labs where scientists are learning how we make decisions when confronted with physical peril, how time is perceived when the mind is on high alert, and how willpower succeeds or fails in controlling fear. Along the way, he illuminates the science with riveting stories of true-life danger and survival. We watch a woman defend herself from a mountain lion attack in a remote canyon; we witness couple desperately fighting to beat back an encircling wildfire; we see a pilot struggle to maintain control of his plane as its wing begins to detach. Full of amazing characters and cutting-edge science, Extreme Fear is an original and absorbing look at how we can raise the limits of human potential. |