In this guide, I’m going to break down everything you need to know to break the sub 4-hour marathon pace mark in your next race and include our free training plan, which over 32,000 runners have used in the past 4 years. After running several of them myself and coaching many other...
While winches can help secure a boat to a trailer, that wasn't their intended function. Many winch manufacturers warn boaters that their winches aren't rated to secure a boat to a trailer and could break if used that way. To secure a boat to a trailer safely, you should use straps ...
You can also buy plastic lids for mason jars instead to avoid rust. Just make sure to loosen them while freezing to avoid cracked jars. Are all mason jars freezer safe? Glass jars are freezer-safe in theory, but to avoid breaking when freezing mason jars, choose tempered glass jars with ...
The air-void system of concrete is of paramount importance to ensure freeze–thaw durability. Pumping induces detrimental changes in the air-void syst
Fungal spores are usually dispersed by wind, water, and animal vectors. Climate change is accelerating the spread of pathogens to new regions. While well-s
Fix that Rust! As part of the next step in the installation keep the door closed and swing the hinge open to access the 3 outer torx bolts and remove them. We removed the hinge and immediately went into rust removal and prevention. The hinge and door got a careful w...
Ben Shneiderman (2016) The new ABCs of research: achieving breakthrough collaborations [i] [d] Angela Tregear & Sarah Cooper (2016) Embeddedness, social capital and learning in rural areas: the case of producer cooperatives [d] Kyle P. Vealey (2016) Building problem forums: on troubleshooting...
ve made after a break. For every season where I feel like I’ve made progress, it’s like starting from square one again the following spring. You get this phenomenon with everything. There’s always going to be a little bit of rust. But it’s pronounced with climbing. The sport ...
How To Flash A Deck Ledger Board First I like to install a layer of self adhering bitchathane (we likeGrace Ice and Water) behind the ledger and above it by at least 12 inches. Make sure the bitchathane is behind the house wrap. The house wrap should extend and overlap the bitchathane...
After running several of them myself and coaching many others through the process, I learned the right pacing strategies and training methodologies to break the four-hour barrier. A sub-4-hour marathon is all in the training.Here, there are no shortcuts. ...