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Your maximum steady state (MSS) is the maximum running speed you can maintain without your lactate levels spiking. If you can't determine your exact MSS (e.g., using lactate testing in a lab), estimate it by assessing your level of exertion during running. You should feel like you are exercising "somewhat hard" to "hard" (13-15 on the Rating of Perceived Exertion scale). A good general measure of exertion is how heavily you are breathing and how fast your heart is beating. When you are exercising "somewhat hard," your heart rate and breathing should be slightly elevated, but you won't feel out of breath. At a "hard" level of exertion, you should be breathing fast and feel your heart speeding up or pounding. Your MSS pace is typically a pace that you could maintain for up to an hour. If you can, find your exact MSS pace by doing a test in an exercise lab. A tempo run is a run that is performed at your MSS pace, right at your lactate threshold. Incorporating tempo running or some other steady state exercise into your regular routine can help gradually increase your lactate threshold. Devote no more than 10% of your weekly cardiovascular exercise time to tempo running or other steady state exercises. For example, if you are doing 200 minutes of cardio per week, do a 20-minute tempo run each week. Before starting a tempo run, do 20 minutes of running at a light, easy pace. You should feel like you are exerting some effort, but not so much that you are breathing heavily or feel your heart pounding. After you warm up, it's time to pick up the pace. Run fast enough so that you feel you are working yourself hard, but not so hard that you don't think you could maintain the pace for a full hour. At this pace, you may feel your heart beating fast and find it difficult to speak more than a few words at a time. After 20 minutes of hard running, slow down to an easy pace again. Maintain the light run or jog for 10 minutes.

summary: Determine your maximum steady state (MSS) pace. Incorporate tempo runs into your weekly workout routine. Start with a 20-minute warm-up. Run for 20 minutes at your MSS pace. Cool down with a light run.

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You can play games just with one other person to make the test more focused. These games will work in the same way as those involving the whole class but will require each person to answer more questions. Some examples of games that can easily be turned into one-on-one tests are Battleships and Connect 4. For each turn a player must get a question correct before picking a square to hit in Battleships or a place to add a chip in Connect 4. If you are doing this in class, you could make a regular feature at the end of the lesson. You could create a tournament or league table from ten-minute games of Connect 4. Remember that you will need a lot more questions with the answers prepared to keep it going. There are lots of online quizzes that you can take to help you with your studying. Short quizzes can be a good way to break up the monotony of studying. They can also help you assess your knowledge, identify any weak areas, and give you practice of working with a time limit. Set aside ten minutes at the end of each study session for a quick quiz. Research suggests that multiple choice tests that offer a gaming element are often more fun and engaging for students. Try to set goals and have rewards for good results. If you want something a little different from a normal quiz, you can try out some PowerPoint games. These are like the games you might play in class, but are designed to be played on your own when you are studying. Games will often give you a scenario and a path that you can progress down by getting multiple choice questions right. In one example, you will have to maneuver a spaceship and complete a rescue mission. You make tests a bit more fun by adding in a jokey question at the end. Having a joke question at the end of a test can be a nice surprise that helps you relax when you reach the end of the exam. An example of a joke question could be: Q. How many psychiatrists does it take to change a light bulb? A. One, but the bulb has to want to change. B. None, the bulb has to change itself. You can add a little humor to a test while still asking a serious question. For example, you could frame a maths question so that it is about a celebratory. You can alter a question that asks "an object falls at 10m/s from a height of 250m. How long does it take to reach the ground?" A funnier version could be "I pushed Justin Bieber off a cliff 250m high, and he fell at a speed of 10m/s. How long did he take to hit the ground?"

summary: Play one-on-one games. Do quick quizzes online. Try a PowerPoint game. Add a joke question. Use humor in a normal question.

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Ferret food can be purchased at your local pet store. Look for a food that lists a lean meat, such as chicken, as the first ingredient. Avoid food that contains a high amount of fat, grains, vegetables, or fruits. Feeding your ferret the right food can result in less smelly stools. Foods that contain sugar or corn products should also be avoided. They often cause digestive upset and offer no nutritional benefits. Some people feed their ferrets fish since it is a lean meat. But, it can lead to odorous stools. If your ferret has changed its activity level or seems lethargic, then make a vet appointment. The same thing goes if your ferret is no longer eating or looks unhealthy. Even if your ferret is healthy you should still make yearly vet appointments. For example, anal gland blockages or adrenal disease can increase your ferret's odor. Both conditions are treatable with prescription medication. Many vets now consider de-scenting surgery to be a cosmetic procedure. The surgery itself can also be painful and present potential complications. Your vet will usually only suggest surgery if your ferret's glands are infected or another problem arises.
summary: Feed your ferret a high-protein diet. Talk to your vet if you are concerned about a potential health problem. Consider a scent gland surgery only in the most extreme situations.