How To Run Your Best Marathon

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by Michael Stapenhurst

After all the training, marathon day is finally here! You look out the window to see what the weather looks like, and check the local temperature. Will you meet your marathon goal? Or will you be struggling into the finish…?

A well thought-out race strategy will help you run the best marathon you can. There are many things that can affect you during this long event. If you have thought about them previously then you will be make the right adjustments during the run and complete a successful marathon.

The main factors that will affect your performance during the race are:

* Your marathon goal
* Your pacing
* Your conditioning and fitness level
* The weather
* The marathon course

Your marathon goal
An over-optimistic target time and race pace is the primary cause of marathoners running into problems such as leg cramps, hitting the wall and running out of energy well before the end of the race.

One of the most important things you can do at the start of the race is take into account the main factors that can affect your performance and modify your target time if necessary. For example if the weather is extreme, especially too hot, you would do well to add 10 – 15 minutes to your goal. I usually add 30 seconds to my pace, which equates to 13 minutes extra.

This is a hard choice to make after all your training, but it's better to be realistic up front than to 'crash' at the 18 mile mark and limp into the finish line.

Your Pacing
It's usually better to start out at a slower pace than your intended race pace. Don't expect to run the complete race at exactly the same pace – it just doesn't happen that way.
"But if I go slower at the beginning" you say, "I'll never meet my goal". Wrong! The common belief that you will slow down in the second half is only true because you went out too fast in the first half!

So, if it's a warm day, or a challenging course, take those first few miles easy (30 seconds to one minute slower than your "intended" pace), and see how things work out.
If the weather is hot, you definitely need to go slower for the first few miles. Your body will adjust to the conditions, and you will be able to gradually pick up the pace.

Your conditioning and fitness level
If you haven't done enough training then you are probably going to have a tough time, unless you take it really easy. On the other hand if you have done too much hard training you could also get tired long before mile 26. This is difficult to judge at the start of a race, but you should look back over your training anyway. Did you run a 20 miler less than three weeks prior to the marathon for example?

Have you caught a cold recently? I normally monitor my pulse rate on a regular basis during training. If this is elevated on race day, it's a sign that your body might be fighting an infection. Remember if you are not feeling 100% fit, you should modify your target finish time.

The weather
The weather can have a huge impact on your race. It is most important that you start out slower to compensate for adverse weather until you are used to the conditions. Then you can gradually pick up the pace. If you are running into a headwind, you will be using more energy than normal, and will tire too soon if you keep pushing the pace early on.

The Marathon Course
It helps a lot if you are familiar with the marathon course, either because you have run it before or you have driven it. Many marathons boast of a 'flat' course but when you're at mile 18 even a slight incline can feel like a mountain if you are struggling. If the course is known for having some challenging spots like Heartbreak Hill at Boston, my advice is to ease up before you get there so you have some energy in reserve.

Conclusion
There is a lot more to running the marathon than just completing the 26 miles. This is a long endurance event that can wear down even the best-trained athletes. If you follow the pointers above, you'll increase your chances of finishing the race without too much difficulty.

Mike is a fitness enthusiast, runner and walker. To learn more about running the marathon, download a copy of his Free report 'Marathon Race Strategies' Mike is also the developer of customized training logbooks. To get your own personalized Running Log, visit Mike's web page Custom Running Logs. His website about marathon information and training can be found at: 26.2 - The Marathon Website.

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Madrid Masters: The Favorites

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by Julie Smith

There are only two ATP Master Series remaining to determinate the absolute winner. Madrid and France will be the two scenarios to gather the tennis stars. The 2007 season has been a breathtaking year and the Madrid Masters as part of it; promises to offer a great show for Tennis Lovers.

The 21-years-old Rafa Nadal is one of the favorites to win this tournament since he had a great early season and he is aiming to recapture the glory, he also has the advantage of playing at home where he obtained the title two years ago. However, the task ahead will not be easy, as in order to get the title the Spaniard will face the defending champion and world number one Roger Federer who has achieved five Wimbledon titles.

While Nadal is coming back from a rest after suffering a knee injury, the Swiss Federer has been in a great form this year. Actually, his last appearance in the hard surfaces was when winning his third grand slam of the year and 12th of his career at the U.S. Open last month.

Third seed Novak Djokovic winner of the Canada Masters in July is also a strong contender; he reached the quarter finals last year in Madrid. As well as Nadal and Federer, the Serbian has already assured his place in Shangai.

But things are very equal and the favorites are taking nothing for granted. The list of favorites includes others figures like: Davydenko, Andy Murray and France number one ranked Gasquet.

Julie Smith is one of the most recognized copy writers on Sports Betting and currently writes for Instant Action Sports. Feel free to reprint this article in its entirety on your site, make sure to leave all links in place and do not modify any of the content.

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Mallorca Golf Holidays 2008

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by John Palma-7925

If you're thinking about taking a 2008 golf vacation then Mallorca could be the perfect place to head for a round or two of golf in the sun.

A great night life, year round sunshine and great shopping aside, Mallorca has made a name for itself in the tourism industry as a paradise for golf enthusiasts - so what is it about Mallorca that makes it the perfect golf holiday?

Alcudia, Mallorca is home to Pula, one of the world's finest golf resorts and first class for Mallorca holidays - founded in 1995, Pula has become an internationally acclaimed golf course.

Thanks to a world-class upgrade which began in 2005, Pula is now ranked number one in Alcudia out of 14 golf courses, boasting the longest and most demanding links and a par 70. Nestled at the foot of a majestic mountain range, golfers of all skill levels will get a thrill out of playing the scenic course at Pula. Pula also features a stunning driving range and two putting greens for golfers who want to fine tune their skills at one of the world's most astounding golf courses.

The upgrades that were made in 2005 were undertaken in part to bring Pula up to professional golf standards and now Pula has been put on the map for one more reason - the Mallorca Classic. The last of the European PGA tour stops on the circuit before the Volvo Masters, and the Mallorca Classic draws the best PGA players from Europe every October. In fact, the Mallorca Classic at Pula is the last chance for PGA players to make the top 115 on the Order of Merit and hold onto their spot for the next season's tour.

Last year's Mallorca classic wrapped up in October and those who were lucky enough to get a ticket were able to see Gregory Bourdy of France win his first Mallorca Classic title. It appeared as though Robert-Jan Derksen of the Netherlands would edge Bourdy out in the last few rounds. Perhaps the fact that play was suspended for several days in a row due to uncharacteristically inclement weather threw Derksen's game off. Bourdy managed to slip ahead for a 3-under par win, becoming the 18th first time winner on the tour and setting a new record for the European PGA for the most maiden tournament winners in a single season.

Bourdy's maiden win at the Mallorca Classic last October only served to boost the image of Pula even more. Golfers from Europe and elsewhere can count themselves in an elitist class when they make a round at Pula a part of their vacation itinerary. While in Mallorca, tourists would also do well to take in as many of the other thirteen local golf resorts as they can too. Although many of them have not had the exposure of Pula, they are still well worth including during a Mallorca golf holiday.

Golf aside, there are many other reasons to visit Mallorca. Mallorca is rich with cultural heritage, rife with top-notch night clubs and restaurants and has plenty of family-oriented destinations for those who are travelling with children.

YourMajorca.net is a guide for Mallorca - also known as Majorca - travel and includes a map of Majorca Mallorca (or Majorca) is well known for her villa holidays, and the guide includes villa companies who offer Majorca holiday villa information.

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Card Counting in Blackjack

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by Andy Fullard

Blackjack is a game that is geared to the house or dealer in a variety of ways. A player must go first and if they go bust their stake goes to the dealer even if he or she subsequently goes bust. Players have always tried to find a way to beat the system and card counting in blackjack is one of the most common strategies used.

Card counting is a system or strategy used mostly in blackjack games, it takes a lot of practice to do however it can be used in other card games. The principal of card counting has been around since live blackjack started, and as soon as the game moved online as soon so did the card counters. Card counters try to memorise the cards that have come out so they can lower the casino edge by having a good clue which card will come out next, hoping to eventually memorise the order of each card in the deck. For example knowing if all of the high cards already been dealt out would logically lead you to believe the remaining cards are of lower values.

Card counting was often easier during an online game as no one was watching you as long as you are quick to memorize the card or write it down - games give a limited amount of time to respond with hit or hold. Many have used this to their advantage and learned online before taking their skills into real casinos.

This is a risky strategy to use in a land based casino as unlike virtual casinos staff will be on the look out for card counters and though not illegal the casinos owners may ask you to leave.

So how has the latest gambling craze live webcam games responded to prevent players counting cards. Common methods include using multiple packs of cards, splitting the deck into 2 and shuffling them far sooner than it would happen during a game in a real casino. Casinos can often deliberately hide the remaining decks to put off card counters.

It must be noted that card counting takes effort but is it rarely worth it; firstly you have to have a fantastic memory, and statistically it gives a 1% advantage to an experienced player under the best circumstances. Yet this is still not enough or only just enough to cancel out the house advantage in most cases.

The author of this article plays poker. Visit this live card games website. Remember to keep the hyperlinks working if you publish this article.

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Does the Dreamer Design Stroller Line have Quality Issues?

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by Kerry J

The Dreamer Design stroller is not a well-known brand. The brand was originally owned by an American manufacturer but was sold to a Chinese company in 1996. Although there have been questions about quality in the past, Dreamer Design strollers have improved in quality over the years. Even though you don't see many Dreamer Design strollers on the street, there are still many satisfied owners who are pleased with their purchase.

The whole idea behind the Dreamer Design stroller is more for less. The original manufacturers used to work for Baby Jogger and wanted to design a stroller with more bells and whistles than the average stroller. So the Dreamer Design models have many different features packed into one stroller.

Dreamer Design's key selling feature is their 'bubble canopies'. These canopies are large, independently retractable, and provide complete coverage when fully extended. These canopies are probably the best on the market. Every Dreamer Design stroller purchase includes a free weather shield for running in rainy weather. There is also very generous storage on most models with mesh and zippered pockets underneath the handlebar and inside the cabin. Also, for the fashion conscious, the 2007 line of strollers have very unusual color schemes and are quite flashy. Finally, many models come with a whopping 20-year warranty on the frame, while others have 5 years.

You will hear a variety of complaints about many Dreamer Design models. Generally, the Dreamer Design strollers are designed to be roomy but when it comes to their double strollers, this creates a large frame that is hard to get through standard doorways. There is also an issue with the harness straps being fully adjustable for larger toddlers. If you have a large child, they are likely to outgrow the harness straps before they outgrow the stroller.

The 'Manhattan' is the swivel wheel model meant for suburban use. It comes in a straight and deluxe version. The deluxe version has the usual upgrades: aluminium wheels, a higher weight capacity, and greater variety of colors. The Manhattan line competes with the Bob Revolution, Baby Jogger City Series, Phil and Ted Sport, and the Mountain Buggy Urban series. At about $320, it is less expensive than almost all of the top line names.

Dreamer Design strollers offer many features at a discounted price. You are giving up some quality and durability, but the models improve year after year. If you don't anticipate heavy use, you may consider a Dreamer Design stroller.

Kerry is a mother of three and a runner. She writes jogging stroller related articles to various websites. Visit us for pictures and specs of the Dreamer Design Stroller Line

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The Meaning of Mixed Martial Arts

by Jim Liu

Mixed Martial Arts is a sport that was created by Rorion Gracie who brought it up from Brazil. IN Brazil the sport was called Vale Tudo. In the United States, the sport is the culmination of all of the different martial arts. Fighters need an edge win in their matches and MMA type of martial arts is what is looked upon as the best.



MMA is a growing sport and will get more popular with time. The idea of mixing different fighting techniques in one competition was born in the 1920's and originated in martial arts tournaments in Brazil. Other early mixed martial arts tournaments began in Japan in the 1970's and used the same combination of many different fighting styles. The idea of combining different fighting styles gained popularity overseas in the 1970's as famous martial artist Bruce Lee embraced the idea of combining different martial art styles in one fight. It was not until the formation of the ultimate Fighting Championship in 1993 that Mixed Martial Arts gained a foothold in the United States.

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Although Mixed Martial Arts has become popular world wide, there is no sanctioning body for the competition and rules can vary from each Mixed Martial Arts organization. MMA techniques fall between several categories. Grappling techniques are used such as takedowns, throws, pinning holds, submission holds, and cinch holds. The techniques used in MMA are punches, jiu jitsu, knees, and elbows. Although the rules of mixed martial arts competitions are lax compared to other combat sports, there are some moves that are illegal in mixed martial art competitions. Fighters are not allowed to bite, fish-hook, eye-gouge, manipulate small joints (fighters must have control of at least three digits), or strike at the groin. There are some techniques that are questionable such head butts, elbows, and spinal locks.



Victories in a mixed martial art fight are determined by judges' decision, knockout, tap out, or the fight doctor or referee stopping the fight due to serious injury. Despite the huge popularity of the sport, many critics and the media consider mixed martial art competitions to be extremely brutal. However, there have never been any deaths in sanctioned fights in the United States. While boxing and wrestling are considered by many to be acceptable combat sports, the no-holds-barred approach that mixed martial arts competitions take make the sport out as brutal, when in actuality mixed martial arts fighters are some of the most well trained and disciplined fighters in the world. Even though many consider the sport to be barbaric, it has climbed to the top of combat sport popularity and has a strong following of fans as well as aspiring fighters.


For more information and to read an interesting blog please go to www.ocjj.com

Training Duck Hunting Dogs

by Jean Smith

Training a good duck hunting dog is a pursuit that builds an unbreakable bond between the owner and the dog. To begin with the dog must have a solid foundation of obedience once it has matured beyond the puppy stage. It is helpful to ensure the dog spends as much time as possible in the outdoors, getting plenty of exercise and honing its native curiosity.



The hallmark of a well-trained duck hunting dog is the ability to locate a bird the dog did not see fall. This requires a unique trust between master and dog. The dog must learn to trust that the handler will direct him to the fallen game.



Hunting dogs are first taught how to fetch the bird and return directly to the handler. After that the dog is taught to take a straight line to the bird. The importance of this skill is to teach the dog to take the most direct route to the bird. It is also the means in which you can keep control when he is far from you in the field. It will be well worth your time and effort to teach this skill as the results will reward you over and over again in all kinds of hunting situations.



To begin the process let your dog watch you put a dummy in the field. Walk back about 30 feet from the planted dummy and send you dog to retrieve it. Repeat the exercise backing up further each time until your dog is able to take a line across the field.

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To challenge your dog more, add an additional line, your dog will be tempted to return to the original site, but teach your retriever he must go and come back on the new line.



If you have a started puppy at about 6 to 8 months line drills can be introduced. These lessons help reinforce basic obedience as well as teaching your dog to go where you send him.



Teaching your dog to respond to hand signals is another important skill for duck hunting dogs. for example, your dog suddenly veers off course the dog can be stopped by a whistle command and wait until the hunter gives a hand signal which directs him back on line. It is important that the handler place the dog in the most advantageous location to retrieve the bird. Learning to work together as a team is the ultimate communication which results in the greatest satisfaction for both dog and handler.


Jean Smith competed in field trials during the 1970s turning professional in the early 1980s. She has condensed years of retriever training experience onto two DVDs. Jean focuses on the fundamentals, detailing each step on how to train a retriever.