INPUT ARTICLE: Article: It’s best to have a plan for how you will introduce yourself so you don’t get lost or confused when you’re on stage. It’s even better if you can write your plan down so you can review it beforehand or refer to it during your presentation. You can write down every sentence if you’d like, especially for practicing the introduction. When it’s time to present, it’s probably best to just write down a few notes or key words to remind you of what you want to say so you don’t just read off your note cards. Practicing your introduction out loud will help you speak with the right intonation and at the right pace so your message will be clear and interesting. You can also time yourself and add or remove certain parts of your introduction until you’ve got it just right. Ask your friend for constructive feedback and advice on how to improve. Practicing out loud will also help you gain confidence. If you don’t have a friend to watch your presentation, record yourself on video and play it back later to refine your presentation skills. It can be uncomfortable to watch yourself on video, but it will help you nail your introduction. You can even record your whole presentation. Keep recording and re-recording until you are happy with it. Then you know the audience will be happy too. You will want to make a good first impression with your introduction, so be sure you know what is expected of you and what might be frowned upon. Research the local culture where you will be speaking: what do they normally wear in the industry there? Do they introduce themselves by first name only, or with their first and last name? Be mindful of international customs too. In some places, it’s not appropriate to use humor. If you are unsure about your audience, leave the humor out. The best resource to learn about the local culture is the locals themselves. If you have a contact where you will be speaking, ask them about customs, dress code, and how humor is usually received. If you don’t know anyone personally, try searching in industry-specific online forums. Find YouTube videos of presentations given in the area that are relevant to your industry.

SUMMARY: Make a plan and write it down. Rehearse your introduction with a friend. Research the culture where you will present so you don’t offend anyone.

In one sentence, describe what the following article is about: Many young runners aim for a roughly identical run each time -- challenging themselves about the same amount. But high-level runners tend to alternate very challenging runs with very easy ones, knowing that the truly challenging runs are where they make the most gains. A good way to start is to find 2 routes you love -- one easy and one hard, and then slowly add or subtract distance as you get stronger. se plyometric exercises to boost explosive power, maximizing each stride you take. While untrained runners believe they can just run to get better, strong runners know that specific strength training is key to staying fast and healthy. Plyometrics are exercises that require a burst of power, which translates into much stronger, more efficient strides when you run. Try out:  Box jumps, both single leg and double. Shuttle runs Squat leaps -- perform a squat without weight, then explode up and to one side. Power skip -- see how high you can get on each leap The top runners today train for sprints, even if they'll never actually use that speed in a race. That's because sprinting pushes your body to a degree that helps create huge training gains in a much shorter time. Some ideas include:   Intervals: Warm up for 5-10 minutes, then sprint for 30 seconds. Jog for a minute to relax, then sprint another 5-6 times. As you get better, cut the jogging portion to as close to 30 seconds as you can. Cool down for 5-10 minutes at the end.  Ladders: Warm up for 5-10 minutes, then sprint a lap at roughly 90% top speed. Jog a lap to recover. Then sprint 2 straight laps. Jog a lap to recover. Keep escalating until you can no longer push yourself, then cool down for 5-10 minutes. A strong, healthy diet will have long-term effects on your ability to run long distances. If you're always putting junk into the engine, like multiple desserts, fatty and fried foods, and empty calories like soda, you will have a much harder time efficiently turning that food into energy. While you don't have to be on an Olympian's diet, you can take some cues from them:  Keep your proteins lean -- fish, chicken, beans, whole wheat pasta, etc. Make fruits and vegetables a large part of every meal. Snack healthily -- using fruits, low-fat options like pretzels, and yogurts and granola instead of "treats." Drink water all day long -- it will always help your body run more efficiently. As mentioned above, your core is the most essential set of muscles to keep an efficient, smooth, and relaxed posture while you run. This doesn't mean you need a shredded six-pack, but you should try out the following exercises. It doesn't take much -- try mixing and matching 2-3 of the following into a 10 minute work out, resting for 30 seconds between each exercise.  Sit-ups Crunches Side crunches Planks Side planks Bridges You'll only get better if you actually push yourself to your limits. Except on the easy runs, make sure you struggle at the end of all your runs. It is this ability to push through the struggle that will make you stronger, making future long runs much easier to pull off.  If you feel strong, pick up your pace for the last five minutes, giving yourself a good challenge to end the run on. There is a difference between running through pain and running through a temporary struggle. If you feel sharp pain, wooziness, or sick, you should stop and get water.
Summary: Follow the "easy-hard" rule of elite runners to grow strength quickly. . Use sprint training to build the speed needed for long runs. Cut fats, excess sugar, and grease from your diet. Dedicate 2-3 days a week to focus on your abs, oblique, and core muscles. Trust your body as you train, always trying to challenge yourself in the last few minutes.

INPUT ARTICLE: Article: Ferret food can be purchased at your local pet store. Look for a food that lists a lean meat, such as chicken, as the first ingredient. Avoid food that contains a high amount of fat, grains, vegetables, or fruits. Feeding your ferret the right food can result in less smelly stools.   Foods that contain sugar or corn products should also be avoided. They often cause digestive upset and offer no nutritional benefits. Some people feed their ferrets fish since it is a lean meat. But, it can lead to odorous stools. If your ferret has changed its activity level or seems lethargic, then make a vet appointment. The same thing goes if your ferret is no longer eating or looks unhealthy. Even if your ferret is healthy you should still make yearly vet appointments. For example, anal gland blockages or adrenal disease can increase your ferret’s odor. Both conditions are treatable with prescription medication. Many vets now consider de-scenting surgery to be a cosmetic procedure. The surgery itself can also be painful and present potential complications. Your vet will usually only suggest surgery if your ferret’s glands are infected or another problem arises.

SUMMARY:
Feed your ferret a high-protein diet. Talk to your vet if you are concerned about a potential health problem. Consider a scent gland surgery only in the most extreme situations.