Q: Interval training involves alternating between periods (known as intervals) of high-intensity exercise with low-intensity exercise. Switch between sprinting and walking in 2 to 3 minute intervals. Your run can last anywhere from thirty minutes to an hour, depending on the distance you choose. During the high-intensity interval, give the workout as much energy as you can to increase your strength. Plan an interval run at least once per week. Run at a speed 15 to 30 seconds slower than your race pace to practice controlling your speed. On a scale from one to ten, tempo runs should put your exertion level at around an eight. Because tempo runs increase metabolic fitness, this exercise can prevent fatigue on your race day. Fartlek is Swedish for "speed play," and this workout is a variation of interval training meant to prepare you for the varied pacing of cross country runs. Instead of alternating between an intense and easy workout, your pace will vary between intense and moderate. A good fartlek workout can last anywhere from thirty minutes to an hour. For example, you might sprint for three minutes, jog for three minutes, and then repeat this process five times. Practice fartlek runs on uneven courses with plenty of uphill and downhill to simulate racing conditions. It is important to build up your running distance gradually. To do this, plan a 10% longer run every week to work up to the race's distance. For example, if you're running a 5K (3.1 mi), you could run 2 kilometers (1.2 mi) one week, 2.2 kilometers (1.4 mi) the next, and 2.4 kilometers (1.5 mi) the next week. Keep increasing your distance by 10% until you reach your goal of 5k (3.1) miles. Don't start out at your fastest pace during longer runs. Start slow and gradually build your speed. Do not plan your long run on the day before your competition to avoid burnout. On the day after your longer run, do a recovery run to decrease lactic acid buildup in your muscles (which can cause stiffness). Maintain a steady, slow pace for around 20 to 30 minutes. You should be able to breathe and talk with ease while you run. Recovery runs also reduce the effect of delayed onset muscle soreness (DOMS) after heavy workouts.
A: Try interval training. Do twenty-minute tempo runs. Run a fartlek workout. Work in a 10% longer run every week. Plan one recovery run a week.

Q: In order to dissolve the Dead Sea salt, you want to work with warm water. You can purchase distilled water, or you can boil regular water. Pour your water into a pan, and bring the water to a boil. After reaching a boil, you can turn the heat off. Pour the water into a measuring cup, measuring out one cup (237 mL) for this recipe. Measure out one tablespoon, or about 15 mL, of your salt. Add it to the warm water. Using a spoon, stir the water thoroughly until all of your salt has dissolved. If you like, you can also add a few drops of an essential oil, like lavender, to add a nice scent to your mist. You can purchase empty spray bottles at pharmacies and beauty supply stores. If you'd rather not purchase one, you can save an empty spray bottle and clean it extremely thoroughly instead. Pour your salt water into the spray bottle, closing the lid tightly. The benefits of Dead Sea salt are typically found in bath soaks or body scrubs, but creating a mist will allow you to receive benefits throughout the day. Spraying it onto your face in a light mist can hydrate and nourish your skin. Not only can it help dry skin, it can also help to heal acne. Throw it in your bag, and use this mist as a little skin pick-me-up throughout your day.
A: Boil some water. Add your Dead Sea salt to the warm water. Transfer your salt water to a spray bottle. Spray your face with the mist.

Q: Wash your hands for 30 seconds with warm water throughout the day. Wash well after using the bathroom, shaking hands, and touching door knobs and other commonly handled surfaces. Always wash well before handling or preparing food. Avoid touching or cleaning things like litter boxes, bird cages, and fish tanks. It's important that you stay clean to avoid infection, so make sure that you regularly bathe and wash up if you get dirty. Depending on your day, you may need to wash yourself more than once. After your bath or shower, put on clean clothes. You may want to wear your favorite pair of pajamas or sweats all of the time, but these can become soiled. Cat litter is teeming with bacteria, as well as the parasite toxoplasma. Toxoplasma can cause an infection in those with a low white blood cell count, further weakening your immune system. If you have a cat, ask someone else to clean its litter box. Say, "I know it's unpleasant, but could you please clean the cat's litter box? I can't risk an infection." Soil, standing water, and dirty animals both harbor germs and bacteria, which can set back your recovery. If you are receiving get well plants or flower arrangements, ask someone else to change out the water or tend to them. If you have a pet, take care when you interact with it. Have it groomed if it goes outside, and wash up after petting it. Don't do any gardening or activities that involve you coming in contact with dirt or soil. Hot tubs are home to a lot of bacteria, but the big concern is that the heat and bubbles from the hot tub combine to make the bacteria more dangerous. Bacteria can become part of the mist that forms over the hot water, making it easy to inhale the infectious agents. If you have low white blood cells, you can easily succumb to an infection from hot tub bacteria. Crowds are an invitation for germs. Stay away from shopping malls, theaters, restaurants, and anywhere that people congregate. When your white blood cells are low, you are more likely to contract an infection, which will further take a toll on your body. A low WBC count makes getting scrapes or cuts especially hazardous. With a weakened immune system, these can easily turn into major infections. Avoid dangerous activities and make small daily adjustments to avoid minor injuries. Take special care when brushing teeth to avoid bleeding gums. Ask someone to cut vegetables or meat for you when preparing food. Use an electric shaver instead of a razor to avoid cutting or nicking yourself while shaving. In the past, patients with low WBC counts were told to avoid raw fruits and vegetables, but this is no longer advised. However, you should carefully wash any fruits and veggies before eating, especially those that don't have a thick skin or peel. Oranges, bananas, and melons are examples of fruits that are peeled before eating. Use a clean veggie scrubber and cool running water to wash your produce. Even if a salad package is marked pre-washed, use a colander to rinse its contents under running water. Make sure your refrigerator temperature is below 40 degrees Fahrenheit (4.4 degrees Celsius). Don't let foods that should be refrigerated sit out for more than an hour. Avoid foods that are past their expiration date or appear slimy or moldy. Always thaw frozen meat in the refrigerator. Always avoid undercooked or raw eggs, meat, fish, and poultry. When cooking these items, use a thermometer to check for doneness. Cook red meat to 160 degrees Fahrenheit (71 degrees Celsius) and poultry to 180 degrees Fahrenheit (82 degrees Celsius). Cook eggs until both yolks and whites are solid and not runny at all. Consider using pasteurized egg whites, and make sure egg-containing products, like mayonnaise or eggnog, are pasteurized.
A:
Wash your hands thoroughly with antibacterial soap. Bathe daily and stay clean. Avoid cleaning the cat litter box. Avoid contact with plants and pets. Avoid hot tubs. Avoid crowds. Avoid cuts, scrapes, and other injuries. Wash fruits and vegetables well before eating them. Use safe refrigeration practices. Use thermometers when cooking.