Problem: Article: From your iPod you can import your contacts from an outside source onto your iPod. Google, iCloud, Microsoft Exchange, Yahoo, Outlook Address, AOL are accounts that you could sync to your iPod. All of your contact information will be transferred to your iPod without having to manually enter the information. If you have an account connected to your phone, this will most likely be the account that you want to sync to your iPod. You can go through this process several times, and add the contacts of multiple accounts to your iPod. The Setting icon is a grey gear. Swipe right or left to find the the Settings icon. If you have difficulty locating it, keep swiping right until you get to the search bar. Type Settings into the search bar, and click on the icon in your search results. Click on "Mail, Contacts, Calendars", then click "Add Accounts", and finally click on the account service provider. For example, Google, Outlook, and AOL are email service providers. Choose the provider that houses the majority of your contacts, or the account that holds the contacts you want to add to your iPod. Type in your account information, including your complete email address and password, if you have not already synced the account to your iPod. Go to your "Settings", and click on "Contacts". Swipe right to turn the Contacts on. The button will turn green to indicate that it has been activated. Return to home screen, and click on the brown Contacts book icon. Your contacts will automatically begin to sync to your iPod. Give them a few minutes to sync completely. Check back in a half hour to see if the contacts have been added to your iPod. Check that all of the information for the contacts have transferred over into the correct fields. If there is any missing information, add this information in manually. If they are not syncing, make sure that your iPod is connected to the internet. If it is not connected to the internet with a stable connection, it will be unable to sync your contacts.
Summary: Decide which account contacts you want to sync to your iPod. Tap the Setting icon. Link an account to your iPod. Check to make sure the Contacts setting is turned on. Start syncing your contacts.

INPUT ARTICLE: Article: 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..

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.

In one sentence, describe what the following article is about: Cut an old foam mattress topper to size, and cover it with enough fabric to wrap around to the back of the headboard. Choose a sturdy, tear-resistant fabric like linen or burlap, and make sure to completely cover your foam mattress. Then, use a staple gun to attach the fabric to the back of the headboard. This is a good option for a rectangular headboard because it's easy to cut the foam to size and secure the fabric. With other shapes, the fabric may bunch and fold. You can create a tufted look by pre-drilling holes into the headboard and foam, and attach buttons to the outside of the fabric, securing them with heavy twine through the back of the headboard. Staple the twine in place on the back of the headboard. If you don't want to or can't upholster your headboard, you can still cover it with fabric temporarily. Look for large statement rugs or dynamic printed fabric. Simply drape the rug or fabric over the headboard and position it to your liking. This is especially useful for brass or iron headboards with rungs because it's more difficult to paint or upholster those. If the rug or fabric falls, you can secure it to the back of your headboard using mounting strips to hold it in place. Regardless of whether your bed is positioned in front of a window, you can hang a curtain rod and curtains to create or cover a headboard for your bed. Make sure you purchase a curtain rod that extends to about the width of your bed, if not a bit longer. This will make the bed and curtains look coordinated. Purchase curtains that are long enough to fall behind your bed to avoid seeing the bottom hem. You can string lights over the curtain rod for a more whimsical and fairytale-like look.
Summary: Upholster your headboard with foam and fabric. Drape a rug or cloth over the headboard for a less permanent change. Use curtains to elongate your headboard.

In one sentence, describe what the following article is about: Guide your horse next to a mounting block. From the block, push down and lean into the saddle with your hands, allowing it to feel your weight. You may need to try this multiple times so the horse is used to having weight in the stirrups without moving away. Mount your horse and sit calmly in the saddle for a few minutes before dismounting. Knowing how to mount a horse properly will help you as a rider, and help your horse get used to the sensation. Your horse will get used to the motion of being mounted and dismounted. It will also get comfortable holding the weight of a rider. Remain in the saddle in short periods of time and don't move. This will build their strength and prevent injury to joints or muscles. When you're in the saddle, gently squeeze your horse with your legs to begin walking. If it doesn't begin walking, you can gently tap it with your heels. Low-impact, low-speed exercise done in sessions of 30 minutes to 1 hour are best for your horse's training and health. Your horse is ready for walking if it does not flinch or resist when being saddled or mounted.
Summary:
Use a mounting block to climb in the saddle. Mount and dismount from the saddle in 10-minute intervals. Begin walking your horse while in the saddle.