INPUT ARTICLE: Article: One of the best things you can do for your distance time is to run in intervals. That means that the next time you go for your run, cycle between 60 seconds of a leisurely jog and 30 seconds of flat out booking it like you're running from the feds. As you get used to this, knock down that 60 second break time to 50, 40, and then 30, when you're running at a 1:1 ratio. Similar to interval training is Fartleks (that's Swedish) or speed-work (it's like long-term interval training).On certain days, try to allot 20% of your running time for speed-work purposes. Here's a quick example of effective speed work: Spend the first 4-5 minutes just running at your normal pace Run the next 10 minutes kicked up a notch (ideally at a pace of 7.5min / mile) Spend the next 60 seconds running as fast as your legs will take you Then slowly and carefully work yourself back down to your normal pace Continue this program expanding the speed-work by 15-second (or 30 second) increments You'll soon find here that keeping your body guessing is imperative to increasing your speed. Running 1 mile (1.6km) as fast as you can go is good, but being used to running 3 will do you favors, too. When you're used to running 3, 5, 7 miles, telling yourself to run just 1 at a faster rate is easy peasy. Work yourself up slowly if you haven't been doing endurance, long-distance running. Aim for running around 5 days a week, dedicating a day or two to running longer instead of faster. Up your distance each week by 1/2 a mile if you can. Running a mile is a chore. But running 1/2 a mile or even 1/4? That's child's play. You could run 1/4 of a mile way faster if you knew that was all you had to run, right? So start there. When you go all out for 1/2 a mile, you have way more wiggle room for the second leg. You don't have to increase your pace for the entire mile to shave off time. Running 1/4 of mile at nearly-all-out speeds can take away seconds on the final time of an otherwise ordinary run. Just make sure you don't strain yourself running too hard initially! Having a goal of losing even 30 seconds can seem lofty and daunting. Instead of setting goals that seem out of reach, aim for losing 1 or 2 seconds every time you run. When the finish line is in sight, you'll feel that blast of motivation that propels you just that much faster. Your body will go faster without you even realizing it. This is an effect that will only be felt over time. Days will pass and you won't feel like you're getting anywhere until one day you wake up and a minute is gone from your mile. It will take some patience and trust, but the effect will accumulate. How? Well, it doesn't really matter. Just switching it up will do your body good. Need some ideas? Run hills. You know what it feels like to run on flat terrain after a hill? Like a piece of cake, that's what. Run different tracks or trails. Different surfaces, different inclines, different everything -- it all can affect your running game. Run at different times of day. Your body may actually be faster at morning or at night. Run different ways. Switch up between interval training, speed work, and long-distance running. If all else fails -- you've been running hills, doing Fartleks, rocking the long-distance runs and nothing is working -- take a look at your form. Maybe you're literally not running efficiently. Here are a few things to consider: Do you keep your eyes focused ahead of you, head up? Looking up or down can put strain on your neck and back. Are your arms tense? If you ever notice them being flexed and not loose, give them a quick shake. They should be held at a 90 degree angle, propelling your body forward as they move back and forth. Good running is quiet running. Your feet should strike around your heel and roll onto your toes, calves moving you onto the next step. They should land directly beneath you and feel light and springy. How's your breathing? If you're breathing from your chest, you're wasting energy. Make sure you're breathing from your gut, or diaphragm. Your stomach should be expanding with each intake of breath.

SUMMARY: Do intervals. Do endurance running. Work on your 14 and 12 mile (0.4 and 0.8km). Shave off mere seconds each time. Run differently. Look to your form.

INPUT ARTICLE: Article: To ensure you build the best and safest catapult, find durable and strong materials to withstand the extreme forces your catapult will use when shooting objects. There are a great many materials you could use in the construction of your catapult, but at minimum you will need: Broomstick or crank Padding Plywood (1/4" to 1/2" thick, 15" by 18 and 1/2") Rope (strong, stretchy preferred,like kernmantle rope) Screws or bolts Weights (optional) Wood (preferably non-flexible, like oak wood) If using 2x4 planks collect: two pieces at 36", one piece at 30", four pieces at 15", and one piece at 18" Since your catapult utilizes such powerful forces to eject its payload, you will need a strong and sturdy platform for launching as well as a strong and stable foundation. Poor foundation can throw off your aim or cause your catapult to fail. Torsion catapults, which is the technical name for a normal catapult, have historically been built with heavy, reinforced sides, as these would allow for heavier payload, greater tensile force, and greater stability. For the base of this catapult, you will use a 2x4 base supported with plywood triangles. To prepare your plywood supports, take one rectangular piece of plywood 1/4" to 1/2" thick, 15" by 18 and 1/2", and cut it diagonally into two equal triangles. Traditionally, spruce or fir wood were used for the throwing arm, as these woods were light and strong. Consult your local lumberyard to see if these are an affordable option and, if not, ask for some alternatives, two of which follow: Thick PVC pipe Metal pipe (lightweight, durable) You will need rope torsion to provide the launching force for your catapult. The more twists, the greater the torque, the more power your catapult will have. The amount of torsion (twisting) you can achieve is limited only by your strength and the strength of the materials you've used in making your catapult. To make your torsion handles, take a broomstick and cut into two 15 inch segments.

SUMMARY: Gather the materials. Contemplate base and weights. Cut your plywood supports. Choose the right material for your throwing arm. Cut your torsion handles.

INPUT ARTICLE: Article: If you haven't seen your dog in awhile, check with your family members. It's possible the dog is hiding in one of their rooms or one of them took the dog for a walk. Plus, you can establish when someone last saw the dog. Dogs love food, so you may be able to draw him out by shaking the treat or food bag. Wander through the house with it so your dog can hear it. Once you've established your dog isn't in plain sight, begin searching your house methodically. Check each room carefully, looking under beds and in closets. Make sure to hit every room, bathroom, and closet in the house. Don't forget to look under and behind furniture. Scared dogs can find unique places to hide. Look behind and in appliances, as dogs can get behind refrigerators or crawl in dryers.Also, be sure to check behind access panels and even in areas such as the water heater closet. Small dogs can even be under reclining chairs (behind the footrest) or behind books on a bookshelf. As you're searching, be sure to keep calling out your dog's name. Your dog may be sleeping soundly in a corner, and she may not hear you at first.

SUMMARY:
Ask family members. Draw your dog out. Search methodically. Look in unlikely places. Call your dog.