Zone 2 Running Quotes

Am I really living for the moment, or am I running away from reality?

unhappy.” She presses her lips against my forehead. “They don’t quit, run, or cheat. They will fight for you, even if it means fighting against you, because life is a war zone, but love is the greatest weapon we have.

The North Korean capital, Pyongyang, is a city consecrated to the worship of a father-son dynasty. (I came to think of them, with their nuclear-family implications, as 'Fat Man and Little Boy.') And a river runs through it. And on this river, the Taedong River, is moored the only American naval vessel in captivity. It was in January 1968 that the U.S.S. Pueblo strayed into North Korean waters, and was boarded and captured. One sailor was killed; the rest were held for nearly a year before being released. I looked over the spy ship, its radio antennae and surveillance equipment still intact, and found photographs of the captain and crew with their hands on their heads in gestures of abject surrender. Copies of their groveling 'confessions,' written in tremulous script, were also on show. So was a humiliating document from the United States government, admitting wrongdoing in the penetration of North Korean waters and petitioning the 'D.P.R.K.' (Democratic People's Republic of Korea) for 'lenience.' Kim Il Sung ('Fat Man') was eventually lenient about the men, but not about the ship. Madeleine Albright didn't ask to see the vessel on her visit last October, during which she described the gruesome, depopulated vistas of Pyongyang as 'beautiful.' As I got back onto the wharf, I noticed a refreshment cart, staffed by two women under a frayed umbrella. It didn't look like much—one of its three wheels was missing and a piece of brick was propping it up—but it was the only such cart I'd see. What toothsome local snacks might the ladies be offering? The choices turned out to be slices of dry bread and cups of warm water. Nor did Madeleine Albright visit the absurdly misnamed 'Demilitarized Zone,' one of the most heavily militarized strips of land on earth. Across the waist of the Korean peninsula lies a wasteland, roughly following the 38th parallel, and packed with a titanic concentration of potential violence. It is four kilometers wide (I have now looked apprehensively at it from both sides) and very near to the capital cities of both North and South. On the day I spent on the northern side, I met a group of aging Chinese veterans, all from Szechuan, touring the old battlefields and reliving a war they helped North Korea nearly win (China sacrificed perhaps a million soldiers in that campaign, including Mao Anying, son of Mao himself). Across the frontier are 37,000 United States soldiers. Their arsenal, which has included undeclared nuclear weapons, is the reason given by Washington for its refusal to sign the land-mines treaty. In August 1976, U.S. officers entered the neutral zone to trim a tree that was obscuring the view of an observation post. A posse of North Koreans came after them, and one, seizing the ax with which the trimming was to be done, hacked two U.S. servicemen to death with it. I visited the ax also; it's proudly displayed in a glass case on the North Korean side.

Gage and Rebecca finally succumb to one another and I never get tired of him calling her "beautiful"... He sat up, noticing her distress. “If you don’t want to—” “No. I mean, yes. I do. Want to.” “Are you sure?” he asked, brushing the hair away from her face and looking into her eyes. She nodded. No matter what had happened in his past, Rebecca knew she wanted this, wanted him. She reached out, running a hand down his chest and lower. He smiled, jerking his hips up into her hand. He pulled her down, her mouth to his as he rekindled that fire deep inside. For some reason, it grew faster than it had before. She gripped his shoulders, holding on, ready to embrace whatever came next. He roamed his hands all over her body. Sometimes they were soft and gentle, at other times strong and passionate. She gasped and all thought left her mind as his fingers disappeared between her legs. “Are you ready, beautiful?” he whispered against her lips. She nodded, and he slid inside her.

It is a West zone planet which by an inexplicable and somewhat suspicious freak of topography consists almost entirely of subtropical coastline. By an equally suspicious freak of temporal relastatics, it is nearly always Saturday afternoon just before the beach bars close. No adequate explanation for this has been forthcoming from the dominant life forms on Ursa Minor Beta, who spend most of their time attempting to achieve spiritual enlightenment by running round swimming pools, and inviting Investigation Officials from the Galactic Geo-Temporal Control Board to 'have a nice diurnal anomaly.

I squeak when he lifts me up and over his shoulder. Smacking my ass so hard it tingles, he says, “I told you, girl. I am lucky.” He throws me down onto the bed and I giggle. Freeze. Hold the hell up. I gasp and Ash chuckles. I whisper, “Did I- I think that was- I can’t believe I just-” “I think you just giggled,” he smirks, thoroughly amused. Shaking my head, I lie, “No, it wasn’t. I don’t giggle. It was gas.” Ash throws his head back and laughs hard. I can’t help but laugh with him. He runs a hand through his hair. “Only you would think that giggling is worse than farting.” Shaking his head, he mutters, “Too damn cute.

One Tree Hill" We turn away to face the cold, enduring chill As the day begs the night for mercy, love A sun so bright it leaves no shadows Only scars carved into stone on the face of earth The moon is up and over One Tree Hill We see the sun go down in your eyes You run like a river on to the sea You run like a river runs to the sea And in the world, a heart of darkness, a fire-zone Where poets speak their heart then bleed for it Jara sang, his song a weapon in the hands of love You know his blood still cries from the ground It runs like a river runs to the sea It runs like a river to the sea I don't believe in painted roses or bleeding hearts While bullets rape the night of the merciful I'll see you again when the stars fall from the sky And the moon has turned red over One Tree Hill We run like a river runs to the sea We run like a river to the sea And when it's rainin', rainin' hard That's when the rain will break a heart Rainin', rainin' in your heart Rainin' in your heart Rainin', rain into your heart Rainin', rainin', rainin' Rain into your heart Rainin', ooh, rain in your heart, yeah Feel it Oh great ocean Oh great sea Run to the ocean Run to the sea U2, The Joshua Tree (1987)

1. Set Your Goals Set seven to ten goals you want to achieve for the year. Make them SMARTER: ​‣ ​Specific ​‣ ​Measurable ​‣ ​Actionable ​‣ ​Risky ​‣ ​Time-keyed ​‣ ​Exciting ​‣ ​Relevant Make sure you focus on the Life Domains where you need to see improvement. List just a few per quarter; that way you can concentrate your attention and keep a steady pace throughout the year. 2. Decide on the Right Mix of Achievements and Habits Achievement goals represent one-time accomplishments. Habit goals represent new regular, ongoing activity. Both are helpful for designing your best year ever, but you need to decide on the right balance for your individual needs. The only right answer is the one that works for you. 3. Set Goals in the Discomfort Zone The best things in life usually happen when we stretch ourselves and grow. That’s definitely true for our designing our best year ever. But it runs counter to our instincts, doesn’t it? Follow these four steps to overcome the resistance: Acknowledge the value of getting outside your Comfort Zone. It all starts with a shift in your thinking. Once you accept the value of discomfort, it’s a lot easier going forward. Lean into the experience. Most of the resistance is in our minds, but we need more than a shift in thinking. By leaning in, we’re also shifting our wills. Notice your fear. Negative emotions are sure to well up. Don’t ignore them. Instead, objectify them and compare the feelings to what you want to accomplish. Is the reward greater than the fear? Don’t overthink it. Analysis paralysis is real. But you don’t need to see the end from the beginning or know exactly how a goal will play out. All you need is clarity on your next step.

I half expected her to be gone by the time I came out of the shower. She ran. That’s what she did with me. The half of me that expected her to still be here would have put money on her cleaning the place. But when I came out, she was on the couch. I knew immediately something was wrong. I flew to her side. “Kristen, what is it?” She panted. “I can’t see. My…my eyes are blurry.” She was covered in sweat. Shaking, breathing hard. I pulled back her eyelid and she swatted at me. Combative. Hypoglycemic. I ran to the kitchen, praying that she hadn’t tossed all the trash. I spotted an old In-N-Out cup with Coke in it from yesterday and grabbed it, running back to the couch. “Kristen, I need you to drink this. You’re not going to like it, but I need you to do it.” It was flat, old, and room temp, but it was all I had in the apartment. I put the straw to her lips. She shook her head violently and clenched her teeth. “No.” “Listen, your glucose levels are low. You need sugar. Drink this. You’ll feel better. Come on.” She tried to knock the cup from my hands, and I protected it like it was the cure for cancer. If she didn’t get her blood sugar up, she could have a seizure next. Slip into unconsciousness. And her symptoms were already advanced. Panic overcame me. My heart pounded in my ears. What’s wrong with her? “A few swallows, please,” I begged. She took the straw in her lips and drank, and my relief was palpable. It took a few minutes and a few more sips, but she stopped shaking. I got a wet washcloth and wiped her face as she came back around. I peeled her sweatshirt off her—my sweatshirt. “When’s the last time you ate?” I asked. She was still a little disoriented. When she looked at me, her eyes didn’t really focus. “I don’t know. I didn’t.” I checked my watch. Jesus, it was almost 2:00 p.m. “Come on—I’m taking you to get some food.” I helped her up, putting an arm around her waist. She was so frail. The sides of her stomach were hard. Something is wrong.

Flynn lived in a shiny glass apartment tower on the water in Melbourne. The building looked like hundreds of mirrors reflecting the bright blue sky. He lived at the top of the high-rise. Kope and I stepped off the elevator and looked down the hall at Flynn’s door. We’d been silent. Nodding to each other, we sent our hearing into the apartment. With a quiet gasp, I yanked my auditory sense back to normal. Flynn was busy with company at the moment. Very busy. Kope made a low sound and closed his eyes, shaking his head as if to clear away the sounds he’d heard. My face heated and I shifted from foot to foot, fighting back the nervous smile that always wanted to surface at inappropriate times. I found a small sitting area around the corner with glass walls overlooking the city. We sat, taking in the view. When my stupid urge to smile finally settled, I braved another look at Kope and pointed to myself, using my new, limited sign-language skills to tell him I’d listen. Given the new information about his inclination for lust, it was only fair. I quickly looked away, embarrassed by the crassness of the situation. I wasn’t going to listen the whole time. I’d just pop in for a quick check. Ten minutes passed. Still busy. Half an hour passed. Busy. Forty-five minutes passed. I shook my head to let Kope know they were still at it. He fidgeted and paced, out of his normal, calm comfort zone. An hour and ten minutes passed, and I took a turn at stretching my legs. I was getting hungry. I thought we’d be through with our talk by this time. We could interrupt Flynn, but I didn’t want him to freak out in front of somebody. We needed his guest to leave so we could talk alone. At the hour and a half mark, Kope checked his watch and looked at me. I sent my hearing into the room. Oh, they weren’t in the bedroom anymore. Finally! I wiggled my hearing around until it hit the sound of running water. A shower. This was a good sign. But wait . . . nope. I shook my head, eyes wide. Was this normal? Kope did something uncharacteristic then. He grinned, giving a little huff through his nose. This elicited a small giggle from me and I pressed both hands over my mouth. It was too late, though. At this point, I wouldn’t be able to stop myself. I could feel the crazy, unfortunate amusement rising. I jumped up and ran as spritely as I could to the stairwell with Kope on my heels. We sprinted down several flights before I fell back against the wall, laughter bubbling out. It went on and on, only getting worse when Kope joined in with his deep chuckling, a joyful rumble.

Isn’t this the weekend of Xander Eckhart’s party?” “Yes.” Jordan held her breath in a silent plea. Don’t ask if I’m bringing anyone. Don’t ask if I’m bringing anyone. “So are you bringing anyone?” Melinda asked. Foiled. Having realized there was a distinct possibility the subject would come up, Jordan had spent some time running through potential answers to this very question. She had decided that being casual was the best approach. “Oh, there’s this guy I met a few days ago, and I was thinking about asking him.” She shrugged. “Or maybe I’ll just go by myself, who knows.” Melinda put down her forkful of gnocchi, zoning in on this like a heat-seeking missile to its target. “What guy you met a few days ago? And why is this the first we’re hearing of him?” “Because I just met him a few days ago.” Corinne rubbed her hands together, eager for the details. “So? Tell us. How’d you meet him?” “What does he do?” Melinda asked. “Nice, Melinda. You’re so shallow.” Corinne turned back to Jordan. “Is he hot?” Of course, Jordan had known there would be questions. The three of them had been friends since college and still saw each other regularly despite busy schedules, and this was what they did. Before Corinne had gotten married, they talked about her now-husband, Charles. The same was true of Melinda and her soon-to-be-fiancé, Pete. So Jordan knew that she, in turn, was expected to give up the goods in similar circumstances. But she also knew that she really didn’t want to lie to her friends. With that in mind, she’d come up with a backup plan in the event the conversation went this way. Having no choice, she resorted to the strategy she had used in sticky situations ever since she was five years old, when she’d set her Western Barbie’s hair on fire while trying to give her a suntan on the family-room lamp. Blame it on Kyle. I’d like to thank the Academy . . . “Sure, I’ll tell you all about this new guy. We met the other day and he’s . . . um . . .” She paused, then ran her hands through her hair and exhaled dramatically. “Sorry. Do you mind if we talk about this later? After seeing Kyle today with the bruise on his face, I feel guilty rattling on about Xander’s party. Like I’m not taking my brother’s incarceration seriously enough.” She bit her lip, feeling guilty about the lie. So sorry, girls. But this has to stay my secret for now. Her diversion worked like a charm. Perhaps one of the few benefits of having a convicted felon of a brother known as the Twitter Terrorist was that she would never lack for non sequiturs in extracting herself from unwanted conversation. Corinne reached out and squeezed her hand. “No one has stood by Kyle’s side more than you, Jordan. But we understand. We can talk about this some other time. And try not to worry—Kyle can handle himself. He’s a big boy.” “Oh, he definitely is that,” Melinda said with a gleam in her eye. Jordan smiled. “Thanks, Corinne.” She turned to Melinda, thoroughly skeeved out. “And, eww—Kyle?” Melinda shrugged matter-of-factly. “To you, he’s your brother. But to the rest of the female population, he has a certain appeal. I’ll leave it at that.” “He used to fart in our Mr. Turtle pool and call it a ‘Jacuzzi.’ How’s that for appeal?” “Ah . . . the lifestyles of the rich and famous,” Corinne said with a grin. “And on that note, my secret fantasies about Kyle Rhodes now thoroughly destroyed, I move that we put a temporary hold on any further discussions related to the less fair of the sexes,” Melinda said. “I second that,” Jordan said, and the three women clinked their glasses in agreement

What to do to be an Expert in Freelancing? What is Freelancing? We already know that, Now let's see What to do to be an Expert in Freelancing - Things to do for Self Development: Get positive feedback from clients by practicing what you are good at, and finding work that matches your skills. This is the key to your improvement and the first step to success. When you start to succeed, choose the opportunities that work best for you. Use the time appropriately and fully. Some of the processes of Self-Presentation after Self-Development are discussed below - Process of Introducing Yourself: 1. Enhance your profile and build your portfolio with accurate information about yourself. 2. Create your own signature that will identify you in your work. 3. Always use your own photo and signature for original work. 4. Run your own campaign. For example: commenting on others' posts, making full use of social sites, keeping in touch with others, doing service work, teaching others, participating in various seminars, and distributing leaflets or posters. Showing Professionalism: How to express or calculate that you are a professional? There are many ways, by which you can easily express that you are a professional entrepreneur or employee. The ways are: 1. Professionals never work for free, so before starting a job, you must be sure about the remuneration. 2. Professionals don't work on balance, if you want to show professionalism you must pay in cash or promise to pay half in advance and the rest at the end of the job. 3. A professional never lacks any research or communication for his work. Win the Client's Heart: There are thousands of freelancers in front of a client for a job, but only one gets the job. The person who got the job got it because he presented himself in the client's mind. Mistakes to Avoid: Only humans are fallible. It is natural for people to make mistakes, but if people can't learn from those mistakes then it is better not to make such mistakes. The Mistakes are: 1. Failure to identify oneself. 2. Show Engagement. 3. Lack of communication with the client etc. Being Punctual: It is wise to do the work on time. Never leave work. Because if you leave work, the amount of work will increase and not decrease. Therefore, it is better to do the work of time in time and move towards the formation of life by being respectful of time. So, if the above tasks are done or followed correctly, achieving success as a freelancer is just a saying. To make yourself a successful and efficient freelancer, the importance and importance of the above topics is immense.

Freelancing and Creativity In Freelancing, doing a job in different ways is called creativity. The importance of creativity is immense among all that is required for freelancing work because creativity is the main thing of freelancing. It is difficult to give an exact definition of creativity. Because there is no end to creativity. In the case of some, creativity or the development of creativity begins to manifest naturally, while for some it manifests through talent, practice, and practice. Creativity is basically a mental process that is the result of positive thinking, perseverance, and high analytical ability. Just as it takes practice, practice, and dedication to develop this creativity, there is a high chance that this creativity will be wasted if it is not properly used or applied. Below are the causes of creativity loss and ways to increase Creativity: ** Reasons for loss of Creativity - 1. Lack of focus on work – Creativity does not arise if there is no focus on work, to complete a task properly, there must be focus on it. 2. Irregular sleep – the brain does not work properly if you do not sleep properly, repeated sleep disturbances can also cause many mental problems that hinder creativity. 3. Suffering from indecisiveness – Having too many negative thoughts running through your head while doing a task can also hamper creativity. For example: if the work is going well, if the client likes it, if the client doesn't like it, if the client doesn't pay, etc. 4. Fear of not succeeding at work – Many people rush to work for quick cash income, but it does not work properly or on the contrary, more creativity is lost, which results in payment time problems. As a result, the fear of not succeeding enters the freelancer. ** Ways to Increase Creativity - 1. Dietary discipline – Of course, there is no substitute for healthy eating. Consuming regular meals maintains mental and physical well-being which in turn enhances creativity. 2. Gaining knowledge from nature – Nature is the main source of knowledge. All the sages and poets in the world were worshipers of nature. All of them could see something extraordinary in the ordinary things of this nature. Try to see it that way. 3. From everyday events – notice what is happening around you. You can get new ideas from it, for example, you can get an idea on any subject by reading a book, and new ideas can be invented while watching TV or watching newspaper advertisements. 4. Write down ideas – We all have something going on in our heads all the time, either mainly through thought or sensory processing. So whenever you get an idea, note it down so that you don't forget to read it. So, creativity is created by the combination of ideas and skills. Freelancing is unthinkable without this creativity because to do freelancing you must have a clear idea about something or acquire full skill in that subject.

That’s crazy! We can’t go the way of—” “Since when has human history been anything else?” asks the woman with the camera on her shoulder—Donna, being some sort of public archivist, is in Sirhan’s estimate likely to be of use to him. “Remember what we found in the DMZ?” “The DMZ?” Sirhan asks, momentarily confused. “After we went through the router,” Pierre says grimly. “You tell him, love.” He looks at Amber. Sirhan, watching him, feels it fall into place at that moment, a sense that he’s stepped into an alternate universe, one where the woman who might have been his mother isn’t, where black is white, his kindly grandmother is the wicked witch of the west, and his feckless grandfather is a farsighted visionary. “We uploaded via the router,” Amber says, and looks confused for a moment. “There’s a network on the other side of it. We were told it was FTL, instantaneous, but I’m not so sure now. I think it’s something more complicated, like a lightspeed network, parts of which are threaded through wormholes that make it look FTL from our perspective. Anyway, Matrioshka brains, the end product of a technological singularity—they’re bandwidth-limited. Sooner or later the posthuman descendants evolve Economics 2.0, or 3.0, or something else, and it, uh, eats the original conscious instigators. Or uses them as currency or something. The end result we found is a howling wilderness of degenerate data, fractally compressed, postconscious processes running slower and slower as they trade storage space for processing power. We were”—she licks her lips—“lucky to escape with our minds. We only did it because of a friend. It’s like the main sequence in stellar evolution; once a G-type star starts burning helium and expands into a red giant, it’s ‘game over’ for life in what used to be its liquid-water zone.

When he’d walked into my kitchen, my body had turned on like a house coming out of a two-year-long power outage. Everything switched on until the entire place was lit and all the appliances were running. Heart, cheeks, lungs, eyes, the tips of my fingers, the butterflies in my stomach, ringing in my ears, weakness in my knees. All alive, all buzzing with electricity.

scientists at the University of Western Ontario gives us insight into just how much more effective high-intensity cardio is.27 Researchers had 10 men and 10 women train three times per week, with one group doing between four and six 30-second treadmill sprints (with four minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at the “magical fat-loss zone” of 65 percent VO2 max). The results: after six weeks of training, the subjects doing the intervals had lost significantly more body fat. Yes, four to six 30-second sprints burn more fat than 60 minutes of incline treadmill walking.

I got you some stuff,” he said gruffly and set the food and drinks down at his feet before walking over to stand directly in front of me. I watched as he opened the first bag and began pulling out deodorant, a toothbrush and toothpaste, a hairbrush and ponytail holders, girly shampoo, conditioner, a razor, and soap—since whatever I’d been using was definitely meant for men. The next bag opened and he pulled out large packs of men’s undershirts and boxer-briefs. I raised an eyebrow at first when he sat them down next to me, but I didn’t say anything. “There’s no way in hell I was going to be able to pick out a bra for you, and women have too many different kinds of underwear. This was easiest, but they might be too big on you.” I couldn’t even complain. My throat was closing up, my eyes were burning, and it was taking everything in me not to reach out and run my hands over it all. I hadn’t brushed my teeth since the night before I was taken, and I hadn’t put deodorant on or brushed my hair since the same time. Even though I was able to take showers every day, I had to put my old underwear, sleep shirt, and little shorts on once I was done; and it felt like I was never getting clean. If I could have clean clothes, even men’s clothes, I didn’t care. The last bag opened, and a shaky smile crossed my face for the first time since I’d had the unfortunate pleasure of meeting Taylor, as he pulled out different colored nail polishes. “I don’t know if you like these colors, but I watched you pick off what you had on your nails. So . . . here.” A package of pens followed, and the smile fell as confusion set in; but then he brought out a journal, and my stomach dropped. “I had to watch you for a long time, I don’t know what you wrote about, but I know you used to write every day. Anyway, that’s it,” he said and took a step away from the mattress. I picked up the journal and ran my hand over the front of it as tears fell down my cheeks. I knew sometime later I would be creeped out and put Taylor in the same zone Blake had been in, since Blake had people following me, and somehow had gotten cameras into our apartment. But right now, all I could think about was that I was going to be able to write to my parents again. It’d been over four and a half years since my parents died, and for four years I’d been writing in journals to them every day. Not being able to talk to them had been about as hard as not being with Kash. My

You do seem to get on well with her, but I have an advantage, my lord. One you will never be able to compete with.” “An advantage?” “Yes.” Emmie said, feeling a little sorry for him, because he really would not be able to argue the point much further. “I am a female, you see. A girl. Well, a grown woman, but I was a girl, as Bronwyn is.” “You are a female?” The earl looked her up and down, and Emmie felt herself blushing. It was a thorough and thoroughly dispassionate perusal. “Why so you are, but how does this make yours the better guidance?” “There are certain things, my lord…” Emmie felt her blush deepening but refused to capitulate to embarrassment. “Things a lady knows a gentleman will not, things somebody must pass along to a little girl in due course if she’s to manage in this life.” “Things.” The earl’s brow knit. “Things like childbirth, perhaps?” Emmie swallowed, resenting his bluntness even while she admired him for it. “Well, yes. I doubt you’ve given birth, my lord.” “Have you?” he countered, peering down at her. “That is not the point.” “So no advantage to you there, particularly as I have attended a birth or two in my time, and I doubt you’ve managed that either.” “Why on earth would…?” Emmie’s mouth snapped shut before she could ask the obvious, rude, burning question. “I was a soldier,” he said gently. “And war is very hard on soldiers, but even harder on women and children, Miss Farnum. A woman giving birth in a war zone is generally willing to accept the assistance of whomever is to hand, regardless of standing, gender, or even what uniform he wears.” “So you’ve a little experience, but you aren’t going to tell me you’re familiar with the details of a lady’s bodily… well, that is to say. Well.” “Her menses?” The earl looked amused again. “You might have some greater degree of familiarity than I. I will grant that much, but as a man with five sisters, I am far more knowledgeable and sympathetic regarding female lunation than I had ever aspired to be. And surely, these matters you raise—childbirth and courses—they are a ways off for Miss Winnie?” “Bronwyn,” Emmie muttered. Standing so close to him, she could catch the earl’s scent, and it managed to combine both elegance and barbarism. It was spicy rather than floral, but also fresh, like meadows and breezes and cold, fast-running streams. “She answers to Winnie,” he said, “and she got away from you.” “She did.

So training smart, training effectively, involves cycling through the three zones in any given week or training block: 75 percent easy running, 5 to 10 percent running at target race paces, and 15 to 20 percent fast running or hill training in the third zone to spike the heart and breathing rates. In my 5-days-a-week running schedule, that cycle looks like this: On Monday, I cross-train. Tuesday, I do an easy run in zone one, then speed up to a target race pace for a mile or two of zone-two work. On Wednesday, it’s an easy zone-one run. Thursday is an intense third-zone workout with hills, speed intervals, or a combination of the two. Friday is a recovery day to give my body time to adapt. On Saturday, I do a relaxed run with perhaps another mile or two of zone-two race pace or zone-three speed. Sunday is a long, slow run. That constant cycling through the three zones—a hard day followed by an easy or rest day—gradually improves my performance in each zone and my overall fitness. But today is not about training. It’s about cranking up that treadmill yet again, pushing me to run ever faster in the third zone, so Vescovi can measure my max HR and my max VO2, the greatest amount of oxygen my heart and lungs can pump to muscles working at their peak. When I pass into this third zone, Vescovi and his team start cheering: “Great job!” “Awesome!” “Nice work.” They sound impressed. And when I am in the moment of running rather than watching myself later on film, I really think I am impressing them, that I am lighting up the computer screen with numbers they have rarely seen from a middle-aged marathoner, maybe even from an Olympian in her prime. It’s not impossible: A test of male endurance athletes in Sweden, all over the age of 80 and having 50 years of consistent training for cross-country skiing, found they had relative max VO2 values (“relative” because the person’s weight was included in the calculation) comparable to those of men half their age and 80 percent higher than their sedentary cohorts. And I am going for a high max VO2. I am hauling in air. I am running well over what should be my max HR of 170 (according to that oft-used mathematical formula, 220 − age) and way over the 162 calculated using the Gulati formula, which is considered to be more accurate for women (0.88 × age, the result of which is then subtracted from 206). Those mathematical formulas simply can’t account for individual variables and fitness levels. A more accurate way to measure max HR, other than the test I’m in the middle of, is to strap on a heart rate monitor and run four laps at a 400-meter track, starting out at a moderate pace and running faster on each lap, then running the last one full out. That should spike your heart into its maximum range. My high max HR is not surprising, since endurance runners usually develop both a higher maximum rate at peak effort and a lower rate at rest than unconditioned people. What is surprising is that as the treadmill

I want the building to be welcoming, but I don’t want to pretend nothing happened. I want us to move on, but I don’t want us to forget. “I don’t know how I’m supposed to do all that. When I was training to be a principal, the biggest threat we could imagine was an earthquake. They certainly hadn’t started the duck-and-run drills in the L.A. schools for drive-by shootings. Nor had they ever envisioned that schools would become war zones for rival gangs and street disputes. Now we have teachers and students dying in the halls. Small towns, big towns, black, white, upper class, lower class—it doesn’t seem to matter. And the human in me wants to rail against that, wants to live in denial, while the principal in me knows I can’t do that. I have an obligation to my students. If this is the world we live in, then this is the world I must prepare them for. But how do I do that? I’m not sure I’m prepared for this world. I know Miss Avalon wasn’t.

She moaned around my shaft, eyes fluttering before she opened them wide and locked them on me. They were heated with even more desire as she took me in again, and this time, she took me so deep she gagged a little. Shame colored her cheeks as she withdrew, coughing at the sensation. “It’s okay,” I assured her, running a hand over her curls. “You’ve got to breathe with it. In and out through the nose, hold your breath when it gets deep enough to trigger a gag.

Portia is trying to hail Kern, as the last possible point of contact. Avrana Kern has been off comms for a long time, though, and Viola’s past prognosis was that the computer was irreparably damaged, spiralling in some kind of self-consuming data storm. Which means that the person of Avrana Kern, this instance of her, is probably dead and gone. Helena is surprised to find that she thinks of Kern in that way. She grew up with various Kern instances, including the grand one that still runs a great deal of the world she had named after herself, and sometimes the contact was greater than human, sometimes less. Now she discovers, when it is too late, that the Lightfoot’s computer intellect was right in the cerebral Goldilocks zone all along, human enough to be mourned.

A person who exercises frequently in zone 2 is improving their mitochondria with every run, swim, or bike ride. But if you don’t use them, you lose them. This is another reason why zone 2 is such a powerful mediator of metabolic health and glucose homeostasis. Muscle is the largest glycogen storage sink in the body, and as we create more mitochondria, we greatly increase our capacity for disposing of that stored fuel, rather than having it end up as fat or remaining in our plasma. Chronic blood glucose elevations damage organs from our heart to our brain to our kidneys and nearly everything in between—even contributing to erectile dysfunction in men. Studies have found that while we are exercising, our overall glucose uptake increases as much as one-hundred-fold compared to when we are at rest. What’s interesting is that this glucose uptake occurs via multiple pathways. There is the usual, insulin-signaled way that we’re familiar with, but exercise also activates other pathways, including one called non-insulin-mediated glucose uptake, or NIMGU, where glucose is transported directly across the cell membrane without insulin being involved at all. This in turn explains why exercise, especially in zone 2, can be so effective in managing both type 1 and type 2 diabetes:

(１*８３３*７４２*９５００) ||How fix QuickBooks payroll tax table not updating after updates? Stalling Taxes: Overcoming QuickBooks Payroll Tax Table Update Failures QuickBooks Payroll is a cornerstone for businesses, streamlining employee payments and tax filings. A critical component of this system is the payroll tax table, which must remain current to ensure accurate calculations and compliance. When these tables fail to update, it can lead to significant financial and legal repercussions. This article will delve into the common reasons behind QuickBooks payroll tax table update failures and provide comprehensive solutions to restore seamless updates.   Unraveling the Mystery Behind Update Stalls QuickBooks Payroll relies on timely updates to its tax tables to reflect changes in federal, state, and local tax laws. When these updates fail, it can disrupt payroll accuracy and compliance. Here's a breakdown of the common causes:   Expired Payroll Subscription: An inactive or expired QuickBooks Payroll subscription is a primary reason for update failures. Internet Connectivity Issues: A weak or unstable internet connection can prevent QuickBooks from downloading necessary updates. Firewall or Antivirus Interference: Security software can block QuickBooks from accessing Intuit's servers for updates. Incorrect Date and Time Settings: Incorrect date and time settings on your computer can interfere with update processes. User Permission Restrictions: Insufficient user permissions can prevent QuickBooks from installing updates. Corrupted QuickBooks Installation: Damaged program files can disrupt update functionality. Outdated QuickBooks Version: Older versions may have compatibility issues with current tax table updates. Intuit Server Issues: Occasionally, Intuit's servers may experience temporary outages or maintenance, affecting update availability.   VPN or Proxy Issues: Using a VPN or proxy server can sometimes interfere with QuickBooks' ability to connect to Intuit's servers. Troubleshooting and Solutions: A Step-by-Step Guide Here's a systematic approach to resolving QuickBooks payroll tax table update failures: 1. Verify Payroll Subscription Status: Log in to your Intuit account online to verify your QuickBooks Payroll subscription status.   Ensure your subscription is active and up-to-date. If expired, renew your subscription immediately. 2. Check Internet Connectivity: Ensure you have a stable internet connection. Try accessing other websites or online services to confirm connectivity. Restart your modem and router if necessary. 3. Temporarily Disable Firewall and Antivirus: Temporarily disable your firewall and antivirus software. Attempt to update the tax tables again. If the update succeeds, add QuickBooks to the exception list of your security software and re-enable it. 4. Verify Date and Time Settings: Ensure your computer's date and time settings are accurate. Right-click the clock in your system tray and select "Adjust date/time." Enable "Set time automatically" and "Set time zone automatically." 5. Run QuickBooks as Administrator: Right-click the QuickBooks shortcut and select "Run as administrator." This grants QuickBooks the necessary permissions to install updates. 6. Repair QuickBooks Installation:

(１*８３３*７４２*９５００) ||How fix QuickBooks payroll tax table not working after updates? Restoring Order: A Step-by-Step Troubleshooting Guide Here's a systematic approach to resolving QuickBooks payroll tax table issues: 1. Confirm Your Payroll Service Subscription: Verify that your QuickBooks payroll service subscription is active and up to date. Log in to your Intuit account to check your subscription status. If your subscription has lapsed, renew it promptly. 2. Download the Latest Tax Table Update: Open QuickBooks and navigate to "Employees" > "Get Payroll Updates." Click "Download Entire Update." Ensure a stable internet connection during the download. If the automatic update fails, visit the intuit website, and download the tax table update manually. 3. Check Your Date and Time Settings: Confirm that your computer's date and time settings are accurate. Incorrect settings can interfere with tax table updates. Right-click the clock in your system tray and select "Adjust date/time." Enable "Set time automatically" and "Set time zone automatically." 4. Run QuickBooks as Administrator: Right-click the QuickBooks shortcut and select "Run as administrator." This grants QuickBooks the necessary permissions to access and modify tax table files. 5. Temporarily Disable Security Software: Temporarily disable your firewall and antivirus software to see if they're blocking QuickBooks updates.   If this resolves the issue, add QuickBooks to the exception list of your security software. Remember to re-enable your security software immediately after testing. 6. Repair Your QuickBooks Installation: A damaged QuickBooks installation can cause various problems. Close QuickBooks. Go to "Control Panel" > "Programs and Features." Select your QuickBooks version and click "Uninstall/Change." Choose "Repair" and follow the on-screen instructions. 7. Verify Your Internet Connection: Ensure that your internet connection is stable. Try accessing other websites to confirm connectivity. 8. Review User Permissions: Confirm that the user account running QuickBooks has full administrative rights. 9. Check for QuickBooks Updates: Ensure that the QuickBooks program itself is up to date. Go to Help>Update QuickBooks Desktop.

１(８３３)７４２-９５００ ||How fix QuickBooks Sync Manager Not Working after updates? Troubleshooting and Solutions: A Step-by-Step Approach Here's a structured approach to resolving QuickBooks Sync Manager problems: 1. Verify Internet Connectivity: Ensure you have a stable internet connection. Try browsing the web or accessing the connected online service directly. Restart your modem and router. 2. Check Login Credentials: Verify your QuickBooks account login credentials and the login credentials for the connected online service. Try logging in to both accounts directly through their respective websites. If you've recently changed your password, update it in Sync Manager. 3. Run QuickBooks as Administrator: Right-click the QuickBooks shortcut and select "Run as administrator." This ensures that QuickBooks and Sync Manager have the necessary permissions to access system files and network resources. 4. Disable Firewall and Antivirus Temporarily: Temporarily disable your firewall and antivirus software to see if they're blocking Sync Manager. If this resolves the issue, add QuickBooks and Sync Manager to the exception list of your security software. Remember to re-enable your security software after testing. 5. Update QuickBooks: Ensure you're using the latest version of QuickBooks. Go to "Help" > "Update QuickBooks Desktop." Install any available updates. 6. Restart Your Computer: A simple restart can resolve temporary glitches that might be affecting Sync Manager. 7. Verify Date and Time Settings: Ensure the date and time settings on your computer are correct. Incorrect settings can cause authentication issues. Right-click the clock in the system tray and select "Adjust date/time." Ensure "Set time automatically" and "Set time zone automatically" are enabled. 8. Reconfigure Sync Manager: Go to "Company" > "Set Up Sync." Follow the on-screen instructions to reconfigure Sync Manager. This can help resolve issues related to corrupted data or settings. 9. Re-authorize Connected Applications: If you're using third-party applications that integrate with QuickBooks, try re-authorizing them. Check the application's settings or documentation for instructions on re-authorization. 10. Repair QuickBooks Installation: A damaged QuickBooks installation can cause various issues. Close QuickBooks. Go to "Control Panel" > "Programs and Features." Select your QuickBooks version and click "Uninstall/Change." Select "Repair" and follow the on-screen instructions.

１-８３３-７４２-９５００ ||What to Do When Cannot send payroll data in QuickBooks Desktop after Windows updates? 1. Verify Internet Connectivity: Ensure you have a stable internet connection. Try browsing the web or accessing other online services. If you're using Wi-Fi, try switching to a wired connection. Restart your modem and router. 2. Check Payroll Service Subscription Status: Log in to your Intuit account to verify your payroll service subscription status. Ensure your subscription is active and up to date. If your subscription has expired, renew it. 3. Disable Firewall and Antivirus Temporarily: Temporarily disable your firewall and antivirus software to see if they're blocking QuickBooks Desktop. If this resolves the issue, add QuickBooks Desktop to the exception list of your security software. Remember to re-enable your security software after testing. 4. Verify Date and Time Settings: Ensure the date and time settings on your computer are correct. Incorrect settings can interfere with data transmission. Right-click the clock in the system tray and select "Adjust date/time." Ensure "Set time automatically" and "Set time zone automatically" are enabled. 5. Update QuickBooks Desktop: Ensure you're using the latest version of QuickBooks Desktop. Go to "Help" > "Update QuickBooks Desktop." Install any available updates. 6. Repair QuickBooks Desktop Installation: A damaged QuickBooks Desktop installation can cause various issues.   Close QuickBooks Desktop. Go to "Control Panel" > "Programs and Features." Select your QuickBooks Desktop version and click "Uninstall/Change." Select "Repair" and follow the on-screen instructions. 7. Run QuickBooks Desktop as Administrator: Right-click the QuickBooks Desktop shortcut and select "Run as administrator." This ensures that QuickBooks Desktop has the necessary permissions to access and modify system files. 8. Verify User Permissions: Ensure the user account being used to run quickbooks has full administrative rights. 9. Check Intuit Server Status: Visit the Intuit website or support forums to check for any reported server outages or technical difficulties. 10. Restart Your Computer: A simple restart can clear temporary glitches that might be causing the issue.

１(８３３)７４２-９５００ ||How fix QuickBooks payroll update not working after updates? Troubleshooting and Solutions: A Strategic Approach Here's a structured approach to resolving QuickBooks payroll update failures: 1. Verify Internet Connectivity: Ensure you have a stable internet connection. Try browsing the web or streaming a video. If using Wi-Fi, try switching to a wired connection. Restart your modem and router. 2. Check Payroll Service Subscription: Log in to your Intuit account and verify your payroll subscription status. Ensure your subscription is active and up to date. If your subscription has expired, renew it. 3. Run QuickBooks as Administrator: Right-click the QuickBooks shortcut and select "Run as administrator." This ensures that QuickBooks has the necessary permissions to access and modify update files. 4. Disable Firewall and Antivirus Temporarily: Temporarily disable your firewall and antivirus software to see if they're blocking the update. If this resolves the issue, add QuickBooks to the exception list of your security software. Remember to re-enable your security software after testing. 5. Update QuickBooks to the Latest Version: Go to "Help" > "Update QuickBooks Desktop." Click "Update Now" and install any available updates. 6. Verify Date and Time Settings: Ensure the date and time settings on your computer are correct. Right-click the clock in the system tray and select "Adjust date/time." Ensure "Set time automatically" and "Set time zone automatically" are enabled. 7. Restart Your Computer: A simple restart can resolve temporary glitches that might be interfering with the update. 8. Check for Intuit Server Issues: Visit the Intuit website or check their social media channels for any reported server outages. 9. Perform a Clean Install of QuickBooks: If all other steps fail, a clean install of quickbooks will often resolve the issue. Uninstall Quickbooks. Use the Quickbooks clean install tool from intuit. Reinstall Quickbooks. 10. Manually Download the Tax Table Update: If the automatic update continues to fail, go to the intuit website and manually download the tax table update.

the universe has no respect for our personal comfort zones.

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As discussed in the previous chapter, zone 3 not only effectively engages the slow twitch fibers, similar to zone 2, but it also promotes greater aerobic activity in the intermediate 2A fibers through peripheral adaptations. Contrary to the belief that higher zones cover these peripheral adaptations, it has been explained that even zone 4 is less effective than zone 3 in maximizing the aerobic peripheral adaptations of the intermediate fibers. The truth is, if an individual strictly adheres to the polarized model without incorporating training in zone 3 or even in zone 4, but only focuses on higher intensities, his endurance will suffer significantly. This is particularly true for the intermediate muscle fibers, which are just as crucial as slow twitch fibers for endurance events.

Apart from that, it is crucial to understand that the belief that aerobic base phases solely consist of long, slow distance running in Zone 2 is entirely incorrect. In an aerobic base phase, you have the flexibility to incorporate training in any zone that doesn't heavily rely on the anaerobic glycolytic energy system. This means that you can include workouts in any zone, except for Zones 5 and 6. However, this perspective is not related to the notion that anaerobic training harms aerobic enzymes and mitochondria. Instead, it is primarily connected to the plateau phenomenon associated with these higher zones, which I have extensively discussed, especially in the context of non professional athletes.

As I stated in the previous chapter regarding the optimal running durations for Zones 2 and 3 before diminishing returns occur, the same principle applies to all workouts. At the beginning of a session, the benefits increase linearly with time. However, after a certain point during your runs, the incremental benefits begin to diminish. As you continue beyond the point of diminishing returns, the benefits decrease even further until they plateau completely.

If we compare a 1-hour sub-threshold run at zone 3 with a 2-hour long run at zone 2, the recovery times will be similar, and maybe the long run will take longer to recover from than the 1-hour run at zone 3.

Here’s a pro tip: Take a run around the block, go up and down the stairs in your house, just do something to get yourself moving. You’ll definitely notice the difference in your ability to focus and settle into the needed zone. Better yet, make it a regular habit and consider it a necessary dose of medicine to keep you functioning as your best self.

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