Running is one of the most popular activities worldwide & provides an incredible feeling of achievement as well as offering an enjoyable & accessible way to get fit. This superb book is an ideal reference guide for beginners with easy-to-follow advice & guidance on getting started staying motivated & improving your performance. To help you begin to run the first part of the book provides practical advice including basic health checks progressive walk/run programmes a six-week plan of running for fitness & exercises to build up strength. Appropriate clothing & equipment stretching exercises & warm-up routines are described. Once you have achieved a certain standard you may want to try an event & there is a special section devoted to explaining what kinds of events are suitable from a 5K walk/run to a marathon. With over 300 photographs & illustrations including step-by-step instruction this expert book is essential reading for anyone who wants to begin & to improve their running. This title is the perfect introduction to one of todays fastest-growing & most popular activities full of tips to help you stay motivated. It provides a fascinating insight into the world of running & its history with a survey of the greatest runners & famous races. It

Includes:: start-up advice on basic health checks running kit & footwear core strength training & stretching exercises & more. As you develop your distance & running skills there are progressive walk/run programmes & guidance on building up miles & hill running. It contains expert advice on pre-run & post-run nutrition & entering & training for events. Clear & instructive step-by-step photographic sequences throughout make it easy to start & keep running.

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A complete history of Rupert Bear this beautifully presented book is the fascinating story of how one little bear became a national treasure. It begins with Rupert's first appearance in the Express newspaper & charts his journey to the present day paying particular attention to the writers & artists who have brought him to life over the years. In his ninetieth year Rupert Bear is still one of the most popular characters in literature beloved by generations of children. This book gives a unique insight into the secrets of his success. ...

Armed with this book even the least experienced spanner man will be able to not only rebuild a BSA Unit Single but make it go better & more reliably than even BSA thought possible! This book quite literally takes the BSA (and Triumph) Unit Single engine apart then it shows how to rebuild the engine correctly. The book

Includes:: wiring diagrams complete specifications hundreds of illustrations a wealth of invaluable advice & tuning tips to make your unit single perform! This book will also be of interest to all BSA enthusiasts since it charts the development of one of the last & most successful machines to come out of Small Heath. Long after the factory closed Unit Singles were still a competitive force in trials & motocross riding & many are still used for that purpose today.

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Find what you were looking for Inspector? Every day the same question. A different uniform but the same question. They thought Lucia enjoyed being here. They thought that was why she kept coming back. But they were asking the wrong thing. She had found what she was looking for -- she had found what she had been sent to discover -- but she had found out more besides. The question was what to do about it. The question was whether to do anything at all. In the depths of a sweltering summer teacher Samuel Szajkowski walks into his school assembly & opens fire. He kills three pupils & a colleague before turning the gun on himself. Lucia May the young policewoman who is assigned the case is expected to wrap up things quickly & without fuss. The incident is a tragedy that could not have been predicted & Szajkowski it seems clear was a psychopath beyond help. Soon however Lucia becomes preoccupied with the question no one else seems to want to ask: what drove a mild-mannered diffident school teacher to commit such a despicable crime? Piecing together the testimonies of the teachers & children at the school Lucia discovers an uglier more complex picture of the months leading up to the shooting. She realises too that she has more in common with Szajkowski than she could have imagined. As the pressure to bury the case builds she becomes determined to tell the truth about what happened whatever the consequences.. . ...

Travelling on horseback through southern England in the early 19th century William Cobbett provides evocative & accurate descriptions of the countryside colourful accounts of his encounters with labourers & indignant outbursts at the encroaching cities & the sufferings of the exploited poor. Ian Dyck's new edition places these lively accounts of rural life in the context of Cobbett's political & social beliefs & reveals the volume as his platform for rural radical reform. ...

We think we will be happy when we have some downtime
- when we can finally go on vacation disconnect shut down. But in this provocative
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In this beautifully designed richly illustrated history prolific rock journalist & noted Rush authority Martin Popoff follows the world-conquering exploits of Geddy Lee Neil Peart & Alex Lifeson from the band's formation in Toronto more than four decades ago to their 2012 Clockwork Angels release & subsequent world tour. Popoff's stellar history is complemented by LP reviews from a slate of highly regarded music writers a thorough discography compiled by the author himself & more than 400 photographs & articles of memorabilia running the gamut from candid backstage images & live performance photography to picture sleeves gig posters period print ads ticket stubs backstage passes & more. The result is a visually stunning & authoritative review befitting the rock band with one of the world's most devoted fan bases. ...

Perfect strangers. A perfect holiday. The perfect murder... Three couples meet around the pool on their Florida holiday & become fast friends. But on their last night their perfect holiday takes a tragic twist: the teenage daughter of another holidaymaker goes missing & her body is later found floating in the mangroves. When the shocked couples return home they remain in contact & over the course of three increasingly fraught dinner parties they come to know one another better. But they don't always like what they find: buried beneath these apparently normal exteriors are some dark secrets hidden kinks ugly vices... Then a second girl goes missing. Could it be that one of these six has a secret far darker than anybody can imagine? A brilliantly plotted utterly gripping thriller about the danger of making friends on holiday Rush of Blood is Mark Billingham's most ambitious & accomplished work to date. ...

Perfect strangers. A perfect holiday. The perfect murder... Three couples meet around the pool on their Florida holiday & become fast friends. But on their last night their perfect holiday takes a tragic twist: the teenage daughter of another holidaymaker goes missing & her body is later found floating in the mangroves. When the shocked couples return home they remain in contact & over the course of three increasingly fraught dinner parties they come to know one another better. But they don't always like what they find: buried beneath these apparently normal exteriors are some dark secrets hidden kinks ugly vices... Then a second girl goes missing. Could it be that one of these six has a secret far darker than anybody can imagine? A brilliantly plotted utterly gripping thriller about the danger of making friends on holiday Rush of Blood is Mark Billingham's most ambitious & accomplished work to date. ...

This title

Includes:: a book & an mp 3 CD. Comme de nombreuses autres langues slaves le russe utilise lalphabet

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