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: Enjoy your alone time Do something for yourself. Pursue your interests. Love yourself Realize that your life is full as it is. Resist dropping your friends.

Answer: . For people who are in a relationship, alone time is a luxury. Acknowledging that alone time is a luxury for many people may help you to accept being alone and to enjoy your alone time as much as possible. Try making a list of all the things that you enjoy doing and use your alone time to do some of these things. For example, you might include on your list things like, baking, knitting, painting, playing the guitar, or reading. Being single means that you are more than likely the sole responsibility in your life. You don't have to think of anyone else when making decisions. Take advantage of this and treat yourself. Do something for yourself that you've always wanted to do. For example, buy yourself a nice car or save for a house. Take a trip to a place you've always dreamed of going. Learn a new hobby, get another degree, or take a class. Make this time about doing things you want to do. Instead of hitting the bars every night or sitting at home feeling depressed, go out and pursue your interests. This can help you find ways to be happy and keep from being desperate. Pursuing your interests can also give you opportunities to meet new people and socialize. For example, go to sports games or concerts. Find a book club or a group who likes to play board games. Get back into knitting or hiking. Figure out what your interests are and focus on them instead of your relationship status. . It is natural to want to date and be in a fulfilling relationship. There is nothing wrong with wanting to love someone. But you should put your focus on yourself and learning how to love yourself. If you accept yourself and love yourself, you will find that you are less desperate to be in a relationship. Many desperate people need to be with someone. Often, this is because they don't feel like they are enough. Stop thinking that you are not enough. You are not going to be able to truly love someone else until you love yourself. You might even try dating yourself. Things like getting dressed up, going out to exotic restaurants, and receiving compliments and presents are all things that you can do for yourself. Try taking yourself out on a date at least once per week. When you do, get dressed up, go someplace special or prepare yourself a special meal, and give yourself compliments and presents. Many single people think that they are missing something from their life if they are not in a relationship. They also think that their life can't start until they are with someone. Try to stop thinking this way. Your life can be full and fulfilling even if you are single. Think about the things that are good in your life. Make a list of things you enjoy, things that are positive in your life, and things you are proud of. This can help you see how important your life already is. You may really want a relationship, but you shouldn't drop and ignore your friends. You may stop hanging out with your friends in order to go places where you can find a partner, or the moment you get a date, you forget you have friends. Balance your life and keep spending time with your friends. Your friends aren't going to give you romantic satisfaction, but your friends can provide you with support, understanding, and companionship even if you are single. Don't ignore the pleasure of the relationships with your friends just because you don't want to be single. Maintain good relationships with your old friends and family members. You can even work on making some new friends. Work on cultivating a full, enjoyable social life without dating someone.

Problem: Write an article based on this summary: Have the seeds as a snack raw. Fry the pumpkin seeds. Roast the pumpkin seeds. Finished.

Answer:
Many people enjoy eating pumpkin seeds raw. They're a fairly nutritious food as they are rich in fiber and a good source of magnesium, copper, selenium, and zinc. If you're vegetarian or vegan, pumpkin seeds can be a healthy snack as they're rich in protein. Most people can eat pumpkin seeds without a problem, especially if the shells are fully removed. However, if there are small traces of shells remaining on the seeds, you may get a slight stomach ache. If you're serving pumpkin seeds to kids, it's a good idea to be extra cautious about removing the shell to prevent choking. There are many different ways you can prepare pumpkin seeds. One way is to fry them in olive oil. Spread out some olive oil over a frying pan. How much you will need depends on how many seeds you are frying, but it should be enough to coat the pan. Allow the oil to heat for a few minutes and then throw in your seeds. Cook the seeds over the oil until they begin to make a popping noise. From here, add about a tablespoon of table sugar. Continue frying until the seeds pop again. Remove the seeds from the heat, let them cool, and enjoy. You can also roast the pumpkin seeds in an oven heated to 375 degrees Fahrenheit. Then lay the seeds out on a baking pan. If you like your seeds plain, you can put them in the oven as is. Some people prefer to sprinkle them with curry powder, chipotle flakes, or cayenne pepper. Clove, cinnamon, or nutmeg can be used for sweet pumpkin seeds. Bake the seeds for about 20 minutes, or until they're golden brown.