Place 1/2 cup (76 g) of medium pearl tapioca into a large bowl. Pour in four cups (1 liter) of cold water. Cover the bowl with a lid or plastic wrap and let the tapioca sit out at room temperature for at least 12 hours. Avoid using quick-cooking or instant tapioca because these don't need to be soaked before cooking. Place a fine-mesh strainer over the sink. Drain the soaked tapioca pearls through the strainer and discard the liquid. Set the soaked tapioca pearls aside while you prepare the rest of the pudding. Get out a large saucepan and pour in four cups (1 liter) of whole milk, 1 tablespoon (15 ml) of pure vanilla extract, 1/2 cup (100 g) of the sugar, and 1/2 teaspoon (2 g) of salt. Whisk the mixture and set it aside. Crack 1 egg into a large mixing bowl and add 3 egg yolks. Whisk the eggs with the yolks until they're combined. You can discard the three egg whites or save them to use in another recipe. Gradually whisk in the remaining 1/2 cup (100 g) of sugar. Continue to whisk the mixture until it becomes pale and very light in color. This should take about two minutes. Set the egg mixture aside. Place the saucepan that contains the sweetened milk mixture on the stove. Turn the heat to low and cook the milk until it just starts to bubble a little. Stir the mixture a few times as it heats. Turn the heat off once it starts to simmer. with the hot milk. Whisk the egg mixture while you slowly pour in a few tablespoons of the hot milk mixture. Keep whisking the eggs while adding a little of the hot milk mixture at a time until you've whisked in all of the milk mixture. You now have a basic custard. Tempering will prevent the eggs from cooking or scrambling when they're exposed to the hot milk. Spoon the custard back into the large saucepan. Stir in the soaked tapioca pearls until they're combined. If you think your eggs cooked a bit or would just like a smoother custard, consider placing a mesh strainer over the saucepan. Strain the custard directly into the pan and discard any solids. Turn the heat to low and cook the tapioca for about 20 minutes. You'll need to whisk constantly so the pudding thickens evenly. As they cook, the tapioca pearls will become clear. Turn off the heat once the pudding starts to thicken. Transfer the tapioca pudding to a serving bowl and cover it with plastic wrap. If you don't want the pudding to form a dry skin on top, press the plastic wrap directly onto the pudding. Refrigerate the tapioca pudding for at least two hours before you serve it. Keep in mind that the pudding will become thicker as it cools and sets.
++++++++++
One-sentence summary -- Soak the tapioca in cold water for at least 12 hours. Drain the tapioca. Whisk together the milk, vanilla, salt, and some of the sugar. Whisk together the eggs and yolks. Whisk the remaining sugar into the egg mixture. Heat the milk mixture. Temper the eggs Pour the custard into the saucepan and stir in the tapioca. Whisk and cook the tapioca for about 20 minutes. Refrigerate the pudding for at least two hours.

Building endurance can help you run faster. This will increase your aerobic capacity, giving you an extra push to run faster during a 5k. Strive for one 30 to 45 minute run each week. Make time for a run of this length in your schedule. You do not need to push yourself to run at extraordinary speeds during your longer run. Strive for a steady, sustainable pace. The point here is to build up endurance. Interval training is training where you alternate between a steady pace and bursts of intense speed. Interval training, much like longer runs, can help you build the endurance necessary to sustain a faster pace during a 5k. To start, spend 5 to 10 minutes warming up with a brisk walk or a slow jog. When you start running, go at your regular pace for a certain distance or time period. There are no set rules for interval training. You can try running at a regular pace for 400 meters, and then speeding up for 100 meters. You could also try jogging at a steady pace for 4 minutes, and then pushing yourself as hard as you can for one minute. Continue switching between steady paces and quick paces for the normal length or time of your run. Running on a treadmill works in a pinch if weather is bad. However, you should mostly stick to running outside when trying to boost your speed in a 5k. A 5k will be held outdoors. Your body should be used to the atmosphere of the outside to adequately prepare. Avoid the treadmill unless the weather is too harsh for an outdoor run. Make sure you choose a safe area to run. If you're running after sunset, make sure to wear bright colors so you're easily spotted by drivers. If you're doing a long or fast run multiple days per week, your body needs time to recover. You need at least one slow run day per week, where you do a slow jog or a brisk walk in lieu of a long, intense run. If you push yourself too much for too long, you'll end up straining your body and crashing.
++++++++++
One-sentence summary -- Incorporate a single longer run each week. Interval train once a week. Run outside regularly. Have one easy running day to recover.

While the recipe calls for 10, you may need fewer or more, depending on their size. And depending on your smoothie craving! It'll be easiest on your blender if you cut off the tops and then cut them in half. Make sure you're using a clean knife and cutting board! A Magic Bullet or food processor will work, too. 2% will make for a creamy, thicker smoothie, but non-fat, soy, and almond work, too. If you don't have milk, yogurt works as well. For a thicker, colder smoothie, throw the ice in the blender with everything else. However, if you'd like your smoothie to be more concentrated (at least initially), you can just put the ice into the smoothie when it's finished. Decisions, decisions. Depending on the strength of your blender and the size of your ice cubes, this should take anywhere from about 15 seconds to a minute. It may need a stir to get the last chunks of ice smoothie-ready, so break out your spoon if need be. Did someone say taste test? If the strawberries are sweet enough, you may not need the extra zing. Or if you'd like something more natural, honey is a great alternative. It's a good idea to try it out and see. If you add too much, you can always add more strawberries or milk! Cut a strawberry in half, then slice half of it so you can put it on the edge of the glass for a garnish. Grab a straw, your cocktail umbrella, and you're set. A chilled glass is even better -- it keeps the smoothie from becoming runny too quickly. Keep one in the freezer for the next time a smoothie craving strikes without warning. The recipe above makes one strawberry smoothie. Watch out -- smoothies have been known to bring boys and girls to the yard, too. Hope you have extra ingredients on hand for when you're expected to share!
++++++++++
One-sentence summary --
Cut your strawberries into pieces. Pop them into a blender. Put the milk into the blender. Add ice. Blend until liquefied. Put the sugar in, blending a few seconds more. Pour the smoothie in a glass. Enjoy!