How to build up to long runs 
Do one long run a week. 
Take good note of that-don't make all of your runs longer. If you've been running 3 miles (4.8 km) a day (for example) 3-4 times a week, don't suddenly make all your runs 4 miles (6.4 km).

OPTIONS:
- Instead, spend 3 or 4 days training to do a longer run. Of course, if you're just starting to train, it doesn't hurt to set aside a day or two each week to train.
- Increase speed gradually, and you will notice improvement in less than 1 mile (4.8 km). Also, increase the amount of activity you do to break up any old habits.
- Besides adding additional 10 minute runs to your workout you'll be wasting your time, and doing a long run mainly on rest days like the weekends is useless. Keep in mind that duration is generally not a good thing to do.
- Just pick one day a week to go longer. Gradually increase that long run by half a mile to a mile each week.

Just pick one day a week to go longer. Gradually increase that long run by half a mile to a mile each week.


question: Complete the next sentence:

How to strengthen your lower back 
Make a hip bridge. 
The hip bridge also works to strengthen the muscles in your lower back and core that support your spine, putting you at less risk for lower back pain. Lay on your back for this exercise with your knees bent and feet flat on the floor, as you did for pelvis tilts.
OPTIONS:
- Keep your knees on the floor until your feet reach the floor, then lower to starting position without moving. On the second rep, you can do a full hip and knee bridge.
- Lift your hips toward the ceiling, keeping your knees bent and engaging your core. Stop when your hips are even with your knees, such that you could draw a straight line (or a bridge) from your knees to your shoulders.
- You can do this in a standing pose with your knees straight behind you. Place your hands behind your head, a few fingers spread out.
- Place your ankle over your toes, keeping the hip a few inches away from your heart. Slide your knee through the gap between the outer seam of your ankle (the shoulder muscle) and the floor, making sure you aren't resting on your heel.

answer: Lift your hips toward the ceiling, keeping your knees bent and engaging your core. Stop when your hips are even with your knees, such that you could draw a straight line (or a bridge) from your knees to your shoulders.


Problem: Write the next sentence for:
How to make easy sour cream chocolate frosting 
Melt 2 cups (450 g) semisweet, milk or dark chocolate chips slowly in double boiler or in heat safe container in the microwave, stirring every 20 seconds. 
Remove immediately from the burner or microwave once chocolate has melted and stirs smoothly. Do not over heat or you will scorch the chocolate and will not be able to use it.

OPTIONS:
- Infuse the melted chocolate with milk or vegetable oils. Stirring manually (about 2-3 minutes) or using your hands, mix the melted chocolate immediately while stirring.
- If you grind the chocolate while melting it, you risk burning your mouth as well. Remove from the heat when it's fully melted.
- Stir sugar into a readiness packet, serve hot. To make it easier, measure out the powdered sugar and add it a drop at a time.
- Make sure butter is at room temperature so it will disperse properly, add 8 tbsp. ( 120 g) of butter to the melted chocolate and stir..

Next sentence: Make sure butter is at room temperature so it will disperse properly, add 8 tbsp. ( 120 g) of butter to the melted chocolate and stir.


context: A woman is seen sitting in a canoe when a man pushes her along and climbs in back. the man

OPTIONS:
- paddles forward accidentally putting her backwards, and once upright he puts his legs over and ties a rope in front of him.
- is seen riding around and looking at her surroundings while the man behind paddles.
- and woman continue paddling along on their hookah pipes and whistling harmoniously to one another.
- gets off the canoe and shakes a woman's hand as well as a man's.
****
next sentence for the context: is seen riding around and looking at her surroundings while the man behind paddles.


IN: What happens next?

How to fix a frozen safari on ipad 
Double-tap the home button to open your recent apps. 
This will display all of your recent apps, including your safari window. 
Swipe up on the safari tab.

OPTIONS:
- This will close the current instance of safari, allowing you to try launching it again. Press and hold the power and home buttons if your ipad is completely frozen.
- This opens your " running " tab. Tap safari wallpaper in the upper right corner of your screen.
- This will open the main menu of your safari settings. Scroll down and tap icloud.
- This will open a drop-down menu that allows you to install update updates that give you updated information for your safari applications. If you are using apple outlook's version of chrome, you may have to tap " update update " instead to get to the download screen.

OUT: This will close the current instance of safari, allowing you to try launching it again. Press and hold the power and home buttons if your ipad is completely frozen.


question: Complete the next sentence:

A man walks and sweeps a floor walking to the left of the room pushing the wide broom in front of him. the man
OPTIONS:
- does the sweeping and lays it forward on the floor.
- wash the carpet, then fold the carpet and hang it up for the winter.
- stops at the far end of the room and cleans a floor with chalk, paper, along with other objects and then he continues sweeping.
- then walks to the right side of the room with the same wide broom.

answer:
then walks to the right side of the room with the same wide broom.