Good racing doesn’t just happen. It’s a skill that must be honed with training and hard work. In Personal Best Running, Coach Mark Coogan shares his successful formula for running fast—while staying healthy and happy—without running taking over your life. Coach Coogan has excelled in running as both an athlete and coach, producing numerous Olympic and champion runners. His success is founded in his belief that long-term running success is impossible if you’re not training and racing in the right environment and that running should never come at the expense of your overall physical or mental health. In addition to training strategies that will shave minutes off your time, Coach Coogan will also show you how to sleep and eat properly, surround yourself with supportive people, psychologically navigate setbacks and challenges, lower your injury risk, and have a life outside of running. Get the physical and psychological strategies needed to build an aerobic base, balance hard work and recovery, achieve good running form, and turn adversity into an advantage. Learn the importance of strengthening and warm-up exercises, and master running drills that will make you a stronger runner. Plus, access the 30 online video clips that showcase the exercises and drills in action. Coogan provides numerous training schedules for the mile, 5K, 10K, half marathon, and marathon as well as schedules for running multiple races in a short period of time. For each distance, choose the length of training (from 6 weeks to 16 weeks) and weekly mileage range. The plans are supplemented with training and racing tips to help you better understand how to apply the concepts to your own running strategy. You’ll also get a personal look at what successful runners do as Coach Coogan shares some of his own experiences as a runner and coach. And you’ll draw plenty of motivation and inspiration from the athlete profiles of eight of his accomplished runners, including Drew Piazza, Alexi Pappas, and Elle St. Pierre. If you want to run better and race faster, now is your chance to train with Coach Coogan and Personal Best Running. Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam. Note: A code for accessing online videos is included with all print books.

Understanding the motivations behind those who partake in extreme sports can be difficult for some. If the popular conception holds that the incentive behind extreme sports participation is entirely to do with risking one's life, then this confusion will continue to exist. However, an in-depth examination of the phenomenology of the extreme sport experience yields a much more complex picture. This book revisits the definition of extreme sports as those activities where a mismanaged mistake or accident would most likely result in death. Extreme sports are not necessarily synonymous with risk and participation may not be about risk-taking. Participants report deep inner transformations that influence world views and meaningfulness, feelings of coming home and authentic integration as well as a freedom beyond the everyday. Phenomenologically, these experiences have been interpreted as transcendent of time, other, space and body. Extreme sport participation therefore points to a more potent, life-enhancing endeavour worthy of further investigation. This book adopts a broad hermeneutic phenomenological approach to critique the assumed relationship to risk-taking, the death wish and the concept of "No Fear" in extreme sports, and repositions the experience in a previously unexplored manner. This is valuable reading for students and academics interested in Sports Psychology, Social Psychology, Health Psychology, Tourism, Leisure Studies and the practical applications of phenomenology.

Originally published in 1914, this delightful book charts the author's progress throughout Warwickshire. Profusely illustrated with pen and ink sketches, the book gives routes to walk throughout the lovely countryside and villages of Warwickshire and notes much local and historical detail to look out for on the way. Many of the earliest books, particularly those dating back to the 1900s and before, are now extremely scarce and increasingly expensive. Hesperides Press are republishing these classic works in affordable, high quality, modern editions, using the original text and artwork. Contents Include - From the Four Shires Stone to Compton Winyates and Tysoe - The Dassetts, Edgehill, Ratley, Radway and Kineton - From Shipston-on Stour to Compton Verney - By Harbury and Upton to Southham and Long Itchington, To Chesterton, Tachbrook and Leamington - Warick - On the Northhamptonshire Border - From Evesham by Campden to Sratford - Stratford Upon von - Round Stratford, Charlecote and Clopton and Shottery - The Shakespear Villages - From Salford to Evesham and Pershore - Henley- in-Arden and around, to Packwood and Lapworth - Alcester, Ragley, and the Banks of Alne - From Claverdon by Rowington to Wroxhall and Baddesley Clinton - On the outskirts of Arden: Bearlt and Snittersfield, Edstone and Wooton Wawen - A Byway to Hatton - Studley and Coughton - From Henley to Redditch - Kenilworth and Stoneleigh - From Kenilworth to Coventry, and from Coventry to Combe Abbey - Solihull, Knowle, and Temple Balsall - From Whitacre to Maxstoke and Coleshill and shustoke

The go-to Corsica travel guide travel guide for discovering the best walks and car tours. Strap on your boots and discover Corsica on foot with the Sunflower Corsica travel guide. And on the days when your feet may have had enough, enjoy some spectacular scenery on one of our legendary car tours. The Sunflower Corsica guide is indispensable for hiking in Corsica or seeing Corsica by car. Noel Rochford, who has written several Landscapes guides, found the Corsicans to be the friendliest people he encountered throughout his travels. But the landscapes enchanted him as well: "No other Mediterranean island can boast such a wealth of natural beauty. Beaches to suit every taste: from long stretches of glaring white sand to pink rocky coves. Real mountains - climbers' terrain - that reach almost 3000m/9000ft. In these mountains you stumble upon a magnificent mixture of pine forests, beech woods, chestnut groves, and coppices of evergreen oaks. Streams bound down the mountainsides; rivers cascade through awe-inspiring gorges, leaving behind blue-green pools as clear as crystal. The pink granite hills and cliffs, normally conjured up only for an artist's canvas, are real indeed on Corsica." Whatever your age or ability we've got some glorious walks and car tours to ensure you have a memorable holiday in Corsica. Inside the Sunflower Corsica guide book you'll find: * 70 long and short walks for all ages and abilities - each walk is graded so you can easily match your ability to the level of walk * Topographical walking maps - give you a clear sense of the surrounding terrain * Free downloadable gps tracks - for the techies * Satnav guidance to walk starts for motorists * 10 car tours and fold-out touring map - for easy reference on your tour * Strolls to idyllic picnic spots - enjoy our recommendations for where to picnic along the way * Timetables for public transport - ideal if you want to link two walks or avoid hiring a car on your holiday * Online update service for the latest information * Town plans covering Ajaccio, Calvi and Bastia Whether you tour the island by car or explore on foot, we look forward to showing you around.

Islay, Jura and Colonsay make up the southerly Hebridean island group and are famed for their outstanding wildlife, glorious sandy beaches, fascinating historical treasures, rugged hills and dramatic coastlines, and on Jura, but especially on Islay - legendary distilleries which produce distinctively peaty whisky. This book aims to help you get the most from your visit to these islands. Most of the 40 walks are half a day or shorter, with many suitable for families, but there are also a few more challenging hill walks for those who can't resist the allure of reaching an island summit.

OS Explorer is the Ordnance Survey's most detailed map and is recommended for anyone enjoying outdoor activities like walking, horse riding and off-road cycling. The OS Explorer range of OL maps now includes a digital version of the paper map, accessed through the OS smartphone app, OS Maps. Providing complete GB coverage the series details essential information such as youth hostels, pubs and visitor information as well as rights of way, permissive paths and bridleways.

This guidebook details 100 walking routes around Ben Nevis and Glen Coe, centred in 10 areas including Fort William and Glen Nevis, the Aonachs, the Mamores, Kinlochleven, Glen Coe, Glen Etive, Black Mount and Ben Cruachan. Routes are graded according to difficulty, and range between short, easy strolls and long, challenging walks with overnight bothy stays. The region's 44 Munro summits are covered, including 2 easy scrambles and the formidable traverse of Aonach Eagach's iconic jagged ridge. Alongside step-by-step route descriptions and mapping, the guide presents practical advice on transport, access, safety and where to stay plus background information on the area's fascinating geology. Many of the routes reflect the author's belief that the best rewards often lie off the popular tourist trails. Yet the highlights are all there: Buachaille Etive Mor, Aonach Eagach, the Mamores, the Grey Corries, Bidean nam Bian, Ben Starav, Carn Mor Dearg and of course, the mighty Ben Nevis. The book - like Glen Coe itself - encourages exploration and includes a helpful 'summit summary' to show different options and assist with route-planning.

Sutherland and Caithness are the most northerly parts of mainland Britain. Northwest Sutherland is a stunning landscape of perfect sandy beaches and sweeping moorland studded with glittering lochans, overlooked by some of Scotland's most remarkable mountains, individual peaks each with great character. Caithness, further east, is more fertile and populated but has some fantastic coastal scenery with dramatic castles, great sandstone cliffs and towering sea-stacks, as well as the larger towns of Wick and Thurso. Further south is Sutherland's east coast with the beautiful old town of Dornoch. This area too has some great beaches as well as interesting shorter walks. This latest pocket guide features 40 of the best walks in this popular area in an attractive and accessible format.

'Of all the places where I feel the translucency of things, places that are thin for me, bluebell woods are first among them.' Some travellers are driven by the need to scale a natural wonder, or to see a city's sights or a place of history. Others, like Alice Maddicott, travel in search of a particular scene, feeling or atmosphere, often inspired by music, literature and art. Taking us deep into our emotional and creative responses to place, this extraordinary book explores the author's relentless travelling, from the heat of Sicily to the mountains of Japan. With her uniquely lyrical approach to psycho-geography, Maddicott explores the relationship with landscape that is the very essence of human creativity. From seventeenth-century salons of Paris to the underground culture and crumbling balconies of modern Tbilisi, through writers as diverse as Italo Calvino and L. M. Montgomery and artists like Ana Mendieta and eighteenth-century girls embroidering their lives, Tender Maps is a beautifully evocative book of travel, culture and imagination that transports readers in time and place. 'A rich and beguiling work of literary travel memoir that nimbly tracks the wider contours of the world in terms of feeling, memory, introspection and the imagination.' - Travis Elborough, author of Atlas of Vanishing Places

This book covers 20 of the best easy day hikes within the New River Gorge National Park and Preserve’s 70,000 acres, along with immediately adjacent West Virginia state parks. Though named for the river, recreation at this national park is more than canoeing, rafting and fishing. The cliffs and depths of the gorge avail incredible hiking opportunities, whether you hike the Keenyes Creek Trail, with its trestles, grab a vista on Grandview Rim, or take the Glade Creek Trail to Kates Falls. Hikes in this guide cover the gamut of hiking opportunities at the New River Gorge, including parts of it within Hawks Nest State Park, Babcock State Park and Bluestone State Park. With this book in hand and willing feet you can explore the West Virginia’s wildest and best known canyon. No matter where you go, the trails in this book will enhance your outdoor experience and leave you appreciating the natural splendors of the wild West Virginia.

These attractive and cleverly structured guides give walkers ten of the finest walks along each of the main sections of the Wales Coast Path in a popular pocketable format. With clear information, an overview and introduction for each walk, expertly written numbered directions, large scale Ordnance Survey maps, superb eye-grabbing panoramic photographs, and interpretation of points of interest along the way, these guides set a new standard in clarity and ease-of-use. Featured walks include: Porthmadog & Moel y Gest, Portmeirion, Ynys Llanfihangel-y-traethau, Harlech beach, Shell Island, Dyffryn Ardudwy, Barmouth & Arthog, Barmouth Panorama, Aberdyfi and Borth & Wallog.

Fully revised and updated, this comprehensive guidebook gives detailed descriptions of more than 300 public campgrounds throughout Wyoming and the Black Hills of South Dakota. The listings include campsites managed by national, state, city, and country park services, the Bureau of Land Management, the Forest Service, and the U.S. Army Corps of Engineers. Easy-to-use maps and charts simplify your search for the perfect campground. Look inside to find vital information on: Campground locations Fees and reservations Facilities and hookups Recreational activities Weather and geography Local attractions

The Ridgeway follows one of the oldest 'green roads' in Europe. It runs for 87 miles (140 km) from Overton Hill in the west, across the Marlborough Downs and the Vale of the White Horse, to Ivinghoe Beacon on the northern edge of the Chilterns. This is the complete, official guide for the long-distance walker or the weekend stroller. All you need is this one book. Anthony Burton's official guide has been fully revised and updated for 2013, and this new edition has been completely redesigned with more and bigger photographs and much new background history and information. National Trail Guides are the official guidebooks to the fifteen National Trails in England and Wales and are published in association with Natural England, the official body charged with developing and maintaining the Trails.

Where's your sense of adventure? Everything tastes so much better when it's cooked over hot coals or on an open fire. If you want to get back to nature and spend a few nights under the stars, all you need is the right kit, an adventurous streak and this essential cookbook. The Camping Cookbook contains over 60 recipes to enjoy in the great outdoors from hearty breakfasts and one pot wonders to brilliant barbecues and delicious drinks. With this cookbook and a portable stove, barbecue or fire pit, you can forget the stale sandwiches and tinned beans of the past, and learn to eat in style, whatever the weather. Recipes include: * Camping Marinades, Seasonings and Rubs * Campfire Nachos * Mexican Chilli Fried Eggs with Avocado Mash * Greek Style Charcoal-Grilled Lamb * Sticky Sausage Hot Dogs * Foraged Campfire Risotto * Toffee Apple Pan Crumble * Spicy Marshmallow Hot Chocolate * Hot Campfire Toddies

OS Explorer is the Ordnance Survey's most detailed map and is recommended for anyone enjoying outdoor activities such as walking, horse riding and off-road cycling. The series provides complete GB coverage and can now be used in all weathers thanks to OS Explorer - Active, a tough, versatile version of OS Explorer. The OS Explorer Active range of OL maps includes a digital version of the paper map, accessed through the OS smartphone app, OS Maps.

Bordered by the city of Glasgow to the east and the Firth of Clyde to the west, the villages and towns of Inverclyde and Renfrewshire prospered and grew during their textile manufacturing, sugar-refining and shipbuilding glory years. The factories, mills and yards may be quieter now but the natural assets which enabled much of that prosperity are still here. The 40 walks in this guide make the most of the rivers, moors, reservoirs and coastline of this often-overlooked part of Scotland, exploring some impressive industrial heritage and hidden away wildlife-rich havens along the way.

The classic high-level walk from Irish Sea to North Sea Originally devised by the legendary Alfred Wainwright, the Coast-to-Coast Walk has steadily become one of Britain' s most popular long-distance walks, and it is not hard to see why. Planned to seek out the most spectacular high ground across the country, it takes you from the sea in the west to the sea in the east via three of England' s loveliest National Parks: the Lake District, the Yorkshire Dales and the North York Moors. Its 192 miles, from the quiet Cumbrian village of St Bees to Robin Hood' s Bay, are a substantial test of endurance that will take even a fit walker a fortnight to accomplish, but also a wonderfully varying walk, from sea cliffs to craggy mountains and lakes, then across rolling dales and finally heather moorland. For everyone who reaches Wainwright' s Bar at journey' s end on the North Yorkshire coast it will have been the walk of a lifetime.

Although Hong Kong is often thought of as intrinsically urban, just a short distance from the big cities are lush mountains and attractive and varied countryside. This guide presents the highlights of this hiking-friendly territory, detailing 21 graded day walks and four short treks: Hong Kong Trail (presented in 3 day stages), Lantau Trail (5 days), MacLehose Trail (5 days) and Wilson Trail (5 days). The day walks - of 5 to 22.5km - cover Hong Kong, Kowloon, the New Territories and the islands and range from easy hikes suitable for families to challenging ascents of Hong Kong's highest peaks. The territory's compact nature and excellent public transport infrastructure make it easy to access the routes. The guide has all you need to explore Hong Kong's excellent network of trails. Route description is accompanied by clear mapping and there are comprehensive notes - including Chinese place names - to help visitors navigate the public transport system. Alongside practicalities such as getting there, equipment and weather, information on local points of interest offers an insight into Hong Kong's rich geology, history and culture. The Hong Kong archipelago is one of surprising diversity and contrast, where high-rise modern cities are set against a backdrop of verdant green mountains, and sandy beaches lie right alongside dense jungle. There are also plenty of opportunities for wildlife-spotting and chances to experience the fascinating 'East meets West' culture. This guide is the perfect companion to discovering the fantastic walking on offer in the 'Pearl of the Orient'.

Immerse yourself in the Lake District's wonderful landscape with this unique collection of walks. In this boxed collection of walking cards you'll find a happy mix of routes around the Lake District. From child-friendly lake side strolls to strenuous rocky climbs , these 35 walking cards are filled with unique half-day routes, as well as one and two-day walks. Each card has a different route fully described and illustrated on a large scale, 1:25 000 map and include our highly recommended, nearby charming places to stay. * Inspirational walks on handy, pocket size cards * Year-round walks specially designed for all seasons * Box includes transparent sleeve so if it rains you can pop the walking card into the sleeve to protect it from the elements * Recommended charming places to stay are included with each walking route so you can combine a great walk with a truly memorable overnight stop * A selection of easy half-day walks as well as some more challenging two-day routes * Ideal for visitors and adventurous locals Pocket a card, leave the box on your bookshelf and enjoy a glorious day out on foot in the Lake District.