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 (80 km), be able to run 25 miles (40 km) one day and another 25 miles (40 km) the next, or 35 miles (56 km) one day and 15 miles (24 km) 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 1⁄2 mile (0.80 km) 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..
Question: What is a summary of what this article is about?
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.
Article: Measure and add about a cup of water into a large saucepan. Add a steamer basket in the saucepan so that it fits perfectly. Ensure that the fruit is spread out through the basket instead of clumped in the middle. Cover the saucepan with a lid. Allow the water to bring to a boil. Reduce the heat to a simmer and allow the fruit to cook for 5 minutes. Reserve the liquid for pureeing. Remove the pan from the heat and let it sit for about an additional 5 minutes. You will know when the fruit is properly steamed when you can easily mash it with a fork. To make it easier for the fruit to puree, add about 2 to 4 tablespoons (30 to 59 ml) of liquid from the saucepan. Allow the mixture to come to a smooth texture. About halfway through, completely stop the processor and scrap the sides down. For a juice, pour over a strainer to catch any pieces to make it more drinkable.
Question: What is a summary of what this article is about?
Prepare the saucepan. Add the mangoes onto the basket. Steam the mangoes. Allow the mangoes to cool down. Add the mangoes and juice into a food processor. Puree the mangoes.
Article: Journaling can help you to understand what may have caused you to feel paranoid and it is also a great way to relieve stress. It can also help you identify your triggers, or people, places, and situations that seem to inspire your paranoia. To get started with journaling, choose a comfortable place and plan to devote about 20 minutes per day to writing. Think about situations in which you feel paranoid. For example:  When do you feel the most paranoid? At night? Early in the morning? What is it about that time of day that makes you feel paranoid? Who do you feel paranoid around? Is there a person or group of people who make you feel more paranoid? Why do you think those people make you feel more paranoid than usual? Where do you feel the most paranoid? Is there a place where your paranoia peaks? What is it about that place that makes you feel paranoid? In what situations do you experience paranoia? Social situations? Is there something about your surroundings? What memories come to you when you experience these feelings? Once you have identified the situations and people that seem to be contributing to your paranoia, you can make a plan to reduce your exposure to these triggers. While some people, places, and situations may be unavoidable, such as work or school, being aware of what triggers your paranoia may help you to minimize your exposure to other things that you can avoid. For example, if a certain route home from school makes you feel paranoid, take a different route or ask a friend to accompany you. In the case of triggers that you cannot avoid, learning to question your paranoid thoughts may help you to reduce or eliminate the way that you feel about these people and situations. The next time that you find yourself thinking paranoid thoughts about a person, place, or situation, ask yourself the following questions.  What is the thought? When did I have it? Who was there? When was it? What happened? Am I having a thought that is based on fact or opinion? How can I tell? What am I assuming or believing about the thought? Is my assumption or belief realistic? Why or why not? What would it mean if the thought were real? How do I feel—physically and emotionally? What did/could I do to deal with the thought in a positive way? If you cannot defuse your paranoia by examining its content, try to distract yourself. Call up a friend, go for a walk, or watch a movie. Find a way to get your mind off of the paranoid thoughts so that you do not begin to dwell on them.  Distraction can help you avoid rumination, the obsessive pattern of thinking where you think about the same thing over and over again, like a broken record. Rumination is associated with higher levels of anxiety and depression.  However, distraction on its own is usually not enough to fully address these thoughts. Distraction is a type of avoidance, which means you will need to take other steps to work on your paranoia too. You may feel embarrassed by your thoughts, and this could lead to you judging yourself harshly for them. Studies have shown that this type of technique, or “punishment,” is not effective at addressing paranoid thoughts. Instead, try reappraisal (examining your thought process), social control (seeking advice from others), or distraction, as described elsewhere in this article. Mild paranoia may be manageable on your own, but you will likely need professional help if your paranoia is moderate to severe. If you are frequently having paranoid thoughts, consider the following questions:  Are you considering acting on potentially harmful thoughts? Are you considering hurting yourself or others? Are you thinking and planning on how to go about hurting someone with the intent of doing it? Are you hearing voices telling you to hurt yourself or others? Are your obsessive thoughts or behaviors affecting your home or work life? Are you reliving a traumatic experience over and over again? If you answered yes to any of these questions, you should seek help from a mental health care professional as soon as possible.
Question: What is a summary of what this article is about?
Start a journal to track your thoughts and feelings. Make a plan to avoid or reduce exposure to your triggers. Learn how to question your thought process. Distract yourself from the paranoid thoughts. Avoid punishing yourself. Determine if you might need professional help.