![]() This book will teach athletes how to spend more time chasing the sunrise-without sacrificing the most important meal of the day.Ībout the Author Shalane Flanagan is an elite coach, global spokesperson, and avid cook, after retiring as one of America's most decorated distance runners. And, to top it off, Rise and Run includes a fourteen-week marathon-training program designed by Shalane that will have you breaking personal bests. Along with recipes, they share expert advice from trainers and pros, as well as morning rituals, intention-setting tools, predawn running tricks, and injury-prevention advice. But Shalane and Elyse don't just leave it there. Every recipe includes make-ahead tips for busy families, and they are crafted with the ideal balance of protein, complex carbs, and healthy fats to keep you sustained. Think Savory Red Lentil Oatmeal, Tempeh Sausage, Brunch Power Salad, Pesto Zucchini Superhero Muffins, Everything Bagel Muffins, and homemade breads, biscuits, cookies, and bars. These veggie-forward recipes can also double as lunch or dinner. In Rise and Run, they turn their focus to the most important meal of the day, with over 100 recipes for nutrient-dense, indulgent breakfasts, recovery drinks, packable snacks, and best-of-all: twenty-four new Superhero Muffin recipes (both savory and sweet!). ![]() Shalane Flanagan and Elyse Kopecky believe (and science confirms) that what you eat at the start of the day impacts everything: your mood, your work output, your cravings, your sleep, and even your long-term health. They also include tips to craft a better routine to help improve your health, happiness, and success"-īook Synopsis A cookbook and training manual dedicated to the most important part of the day for any athlete-the morning-from the New York Times bestselling authors of Run Fast. Along with the recipes, Shalane and Elyse share their morning routines to set their day up for success: morning rituals, intention-setting tools, predawn running tips and tricks, marathon-training advice for every level, and more. Every recipe includes make-ahead tips for busy athletes and families, and they are crafted with the ideal balance of protein, complex carbs, and healthy fats for athletes of all levels. In Rise and Run, they turn their focus to the most important meal of the day, with 100 recipes for nutrient-rich, indulgent breakfasts and packable snacks for athletes on-the-go, including morning staples like Goddess Grain-Free Granola, Breakfast Power Bowls, and new savory and sweet variations of the fan-favorite Superhero Muffins. Simply line up the common slope with any straight edge and see what degree it is on.About the Book "For athletes, breakfast is always the main topic of conversation when out on a morning run. The inches box will also accept decimal values making it possible to calculate the degrees for any slope!įor a quick reference for getting the angle of a pitch, use a speed square. Simply click in the field inside the box and enter a value for the inches and fraction if necessary. For the complementary angle, reverse the rise and run. The box has a pre-defined value of 12 because rafter pitches are the primary function of this calculator. It takes three steps using trigonometric functions to achieve an accurate result.įor all other slopes a run must be entered. Furthermore, if a pitch of 3 inches rise per foot is selected, then the answer returned is 14º. Strangely enough, if a pitch of 6 inches rise per foot is entered, then the degrees generated is not 22.5º, it is 26.6º. Then select a fraction if there is any.įor example: A 12/12 roof pitch would be selected as 12 inches of rise per foot with no fraction and the value generated by the calculator would be 45º. ![]() ![]() Enter the values for the roof pitch in inches per foot rise. Use this simple tool to accurately calculate how many degrees are in any roof pitch, stair stringer, or any other slope standard or metric. ![]()
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