Problem: Write an article based on this summary: Sign up for the race 3 months in advance. Do long runs for 2 days in a row once a week. Do hill workouts. Do speed interval training to push your threshold higher. Give yourself recovery days.

Answer: You should give yourself at least 3 months to train, and if you've already signed up and paid for the race that's a great motivator to keep training. Find out about ultra-marathons in your area by searching online or by asking other long-distance runners you know. Doing long runs on back to back days is important so you get used to the feeling of running on tired legs. You can run the whole distance in one day, but this is not a common training strategy. You will build more endurance and strength by breaking up the distance of your race into 2 days of harder effort. For example, if your race is 50 miles (80km), be able to run 25 miles (40km) one day and another 25 miles (40km) the next, or 35 miles (56km) one day and 15 miles (24km) the next, 2 months before your race. Once you can do this, practice it this way for 3 weeks per month until race day, doing a shorter distance one week per month and the week right before race day. Become comfortable on hills, because your ultra race will most likely include some hills. Include hills on your regular distance runs. In addition, do some hill-repeat training days, either once a week or every other week alternating with speed workouts. Once a week or bi-weekly, run for 12 mile (0.80km) up a gradual hill at 90% of your maximum effort, recover in your run back down the hill, and repeat this until you have run for 1 hour. Speed training improves your ability to run at your average pace but with a lower heart rate. This makes your normally paced runs feel easier. Speed workouts also help prevent stress injuries, since repeatedly running long distances day after day can cause muscles to overcompensate. There are different ways to do speed intervals. One is to do a 40-second sprint with 1-2 minutes of easy running in between, working up to longer intervals gradually. Another is to run at 90% for 1 full minute, with 3 minutes of walking or jogging in between. Do speed training sessions for about an hour, once per week or bi-weekly. If you do them bi-weekly, you can alternate them with the days that you do hill workouts. Take 2-3 days off per week when training for your ultra-marathon. A sample week could be one or two days of moderate distance runs, a day off, a hill or speed workout day, another day off, then your 2-day long distance runs back to back. Doing this will give your body some time to recover between long or hard runs so you do not get injured..

Problem: Write an article based on this summary: Set up your supplies. Write your topic in the center of the page. Write down your associations. Draw empty bubbles if you're stuck. Sketch, don't draw. Use an online template instead.

Answer: You will need a piece of paper, a writing utensil, and some colored pencils or markers. Pull out a few of the colored pencils or markers and assign meaning to a few of them. For instance, you may say that orange is for topics you need to research further, a green marker is for an essential point, purple is for counterarguments, and yellow is for supporting examples. Lay out the colored markers or pencils to which you have assigned meaning. Orient your paper so that it is in landscape position. If you don't have colored pencils or markers, don't worry. You can still make a mind map with just a pen or pencil! This can be just a word or two, or it can be the thesis you have already decided on. If you are writing about disability advocacy, for example, you could either write "Disability" or you could write "Disability is a socially and environmentally imposed issue rather than an inherent physical reality." It just depends where you are in your thinking! Circle your topic. Start writing any words or ideas that relate to the topic at hand. Draw them each in their own bubble, then draw lines to connect them to the main idea and to each other using the colors that apply. You can draw your lines as arrows, branches, or whatever other shape seems relevant. Each thing you write down may give you another association. Write that down as well. For instance, writing "Impairment vs. disability" might remind you of "wheelchair ramps." Try to cluster related thoughts together ("wheelchair ramps""access to public life"), but don't worry if it doesn't always happenyou can draw a line between things you wish to connect. Look for connections between your unrelated thoughts and jot them into the picture. If you would like to take a more organized approach, you can pre-map your ideas. You might draw several bubbles and label them "Who" "What" "Where" "When" "How" and "Why," for instance. Then fill them in. You might also label them "supporting argument," "evidence," "counterargument" etc. Work swiftly so that your associations keep flowing. Don't pause to illustrate or trace perfectly straight linesinstead, try to write and sketch quickly, at the speed of your associations. Include doodles if they occur to you, but again, don't get caught up in making them perfect. Depending on your age and essay topic, you might want to focus more on drawing pictures than writing out words. Some people type faster than they draw, or think better if they can look at an already organized structure. If drawing by hand isn't doing it for you, you can try an online template instead. While there are plenty of programs available for purpose, you can also use free online mapping tools like Bubble.us, Mind42, or Coggle.

Problem: Write an article based on this summary: Go to https://support.spotify.com/us/close-account. Log in to Spotify. Tap LOG IN. Scroll down and tap the blue CLOSE ACCOUNT button. Verify that you're closing the correct account. Scroll down and tap CONTINUE. Check I understand, and still want to close my account. Tap CONTINUE. Check your email and open the email from Spotify. Tap CLOSE MY ACCOUNT.

Answer: Do so in Safari, Chrome, or another mobile Web browser on your iPhone. You must cancel any premium subscriptions before you close your account. A verification email will be sent to the email address affiliated with your Spotify membership You can reactivate your account within 7 days without losing your playlists or other information.

Problem: Write an article based on this summary: Remove all fabric, padding, and straps from the car seat. Use a Phillips-head screwdriver to remove metal pieces. Mark the bare plastic car seat as EXPIRED or UNSAFE.

Answer:
Take off the fabric car seat cover and padding, using scissors to cut away areas attached to the plastic. Cut the straps and remove them from the rest of the car seat. Remove as many metal pieces from the plastic base as possible with a screwdriver. Some pieces may be difficult to remove, but try to remove all the metal pieces if you can. This will deter people from taking your car seat from the curb and trying to reuse it. The remaining plastic seat should be marked so that people will not try to take it from your recycling pile to reuse. With a permanent marker, write the words "EXPIRED" or "UNSAFE" in large letters on different sides of the plastic car seat base.