【推荐1】Improving as a runner is about more than just running all of the time. You need to pay a little attention to details and make a smart training plan.     1    , no matter what your sport, race, or running habits.

Alternate easy and hard runs to build strength rapidly. It is common for runners to push themselves about the same amount each time and gradually increasing difficulty.     2    . It is during these difficult runs, when you really push yourself, that your body snakes the most significant gains. Don’t feel like an easy day is “cheating”. Rather, it is helping rebuild and relax the muscles needed for your big runs.

    3    . You want to keep your chin (下巴) up and your shoulders back, with loose, relaxed arm and hand muscles. Your elbows are bent at 90 degrees but swing freely. If anything, the only muscles you want to focus on keeping strong and tight are the ones in your core (核心). That’s because this will naturally help you efficiently channel energy.

    4    . A higher body temperature ensures your muscles are loose and flexible, and your body is pumping blood effectively throughout. For everything other than easy runs, use the first five to ten minutes to build a light sweat and get your body ready for exercise. Even five minutes of walking is a good way to get started. Slowly pick up speed for short 10 second runs, and then return to normal warm-up pace.     5    .

A．This helps prepare your muscles for speed

B．Children are often advised to start running at an early age

C．Keep a relaxed but strong upper body to conserve energy efficiently

D．There are two individual sports available, running or tennis

E．Use your light run to work up a light sweat.

F．In that case, you can make large improvements as a runner in a relatively short time

G．Outstanding runners, however, alternate an easy run with a very challenging one

【推荐2】Older women who walk a little over three kilometers each day might live longer than less active women of the same age, a new study suggests.

Many Americans hoping to stay healthy set a daily goal of 10, 000 steps, or about eight kilometers. They often have this goal because they are wearing electronic devices which set that target, note researchers in the United States. Their findings appeared recently in the publication JAMA Internal Medicine.

But it is not clear how much intensity(强度)or speed matter when counting the health benefits of every step, the researchers write. They add that 10,000 steps per day might not be the right goal for everyone.

For the study, researchers observed 17,000 women, all in their early 70s. They asked the women to wear accelerometers for at least four days. Accelerometers are small devices that measure the number of steps and the intensity of movement. The researchers followed up with the women much later, around 4. 3 years later, on average. Since the beginning of the study, 504 women had died. Compared to women who took no more than 2, 718 steps daily, the women who took at least 4,363 steps per day were 41 percent less likely to die.

“Even a modest amount of steps is associated with lower death rates, "said I-Min Lee, the lead writer of a report on the study. "The rate of stepping did not matter in these older women: it was the number of steps that mattered.

The study had a few limitations. For example, the researchers only measured women’s movements once, at the start of the study period. It is possible that the women’s behaviors changed over time. Still, the results are "good news for older adults who may have difficulty walking at faster paces, "said Keith Diaz, a researcher at Columbia University. He was not involved in the study.

“Any walking is better than nothing, " Diaz said by email. "With even small amounts of walking, your risk of death will be sharply reduced "For those who have difficulty walking, other research shows that any form of aerobic activity provides health benefits," he added. "Swimming, bicycling or any form of activity that is continuous in nature will provide health benefits.

1. What conclusion can we come to from the text?

A．People who walk about 10,000 steps can live longer.

B．10,000 steps per day might be the right goal for people.

C．The more steps one walks per day, the longer life he may live.

D．The number of steps is important for a long life among older women.

2. How is paragraph 4 mainly developed?

A．By giving examples.	B．By comparison.
C．By listing statistics.	D．By explaining reasons.

3. What can be leaned from what Diaz said?

A．People who walk fast will get more health benefits.

B．If people have a habit of walking, the risk of death will be reduced.

C．People with walking difficulty can not benefit from activities

D．Activities such as swimming and bicycling are not as beneficial as walking.

4. Where is the text most likely from?

A．A medical journal.	B．A news report.
C．A magazine about fashion.	D．A traveler brochure.

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1. A school in Ealing, West London is looking for _________.

A．a full-time science teacher

B．a teacher with the ability to get along with people

C．a technician who can provide a technical support service

D．a teacher with excellent knowledge about Health & Social Care

2. The receptionist to be employed will work ______________.

A．10 hours a week	B．34.5 hour a week
C．39.5 hours a week	D．37 hours a week

3. To work as a cleaner, you must___________.

A．work full-time

B．have previous working experience

C．work the whole summer holidays

D．hand in the application form before 12 noon on May 12th 2014

4. The text is most likely to appear _________.

A．in a novel	B．in a magazine
C．on the Internet	D．in a newspaper

【推荐1】        Henry was a pen name used by an American writer of short stories. His real name was William Sydney Porter. He was born in North Carolina in 1862. As a young boy he lived an exciting life. He did not go to school for very long, but he managed to teach himself everything he needed to know. When he was about 20 years old, O. Henry went to Texas, where he tried different jobs. He first worked on a newspaper, and then had a job in a bank, when some money went missing from the bank O. Henry was believed to have stolen it. Because of that, he was sent to prison. During the three years in prison, he learned to write short stories. After he got out of prison, he went to New York and continued writing. He wrote mostly about New York and the life of the poor there. People liked his stories, because simple as the tales were, they would finish with a sudden change at the end, to the reader’s surprise.
1. In which order did O. Henry do the following things?
a. Lived in New York. b. Worked in a bank.
c. Travelled to Texas. d. Was put in prison.
e. Had a newspaper job. f. Learned to write stories.

A．e. c. f. b. d. a	B．c. e. b. d. f. a
C．e. b. d. c. a. f.	D．c. b. e. d. a f.

2. O. Henry went to prison because__________.

A．people thought he had stolen money from the newspaper

B．he broke the law by not using his own name

C．he wanted to write stories about prisoners

D．people thought he had taken money that was not his

3. What do we know about O. Henry before he began writing?

A．He was well-educated.

B．He was not serious about his work.

C．He was devoted to the poor.

D．He was very good at learning.

4. Where did O. Henry get most material for his short stories?

A．His life inside the prison.

B．The newspaper articles he wrote.

C．The city and people of New York.

D．His exciting early life as a boy.

【推荐2】阅读短文，并按照题目要求用英语回答问题。

Yesterday my parents were heading off on a little holiday and I took them to the train station, the rain was pouring down.

I got their luggage out, helped them get to the elevator and sent them on their way. As I was walking back to the parking lot, I saw an elderly man walking slowly toward the bus station. Obviously, he had no umbrella. I walked over and asked him where he was going. It turned out that he was heading to the same town as I was, just a 15-minute drive. I offered him a lift which he gratefully accepted.

We had a lovely chat on the way and I learned some of his history. He was 87 and heading to the nursing home he had just put his beloved wife in last week. He had his driving license taken away last year so he had to take public transport every day. A tear fell down his cheek as he told me about his wife. I tried to hold back my own tears but failed.

As I dropped him off at the entrance of the nursing home, I gave him the bunch of flowers I had in the car which I had given to my mom on Mother’s Day. I would much rather see the flowers indulged in by him and his wife than just take them back home. Tears rolled down his cheeks and he thanked me gratefully. As I made my way back to my car, I totally lost control of my emotions and cried like a baby. I just felt that all the stars shone for some reason and I was meant to meet him today. I was very glad to be able to help him in some way.

1. What was the purpose of the author’s visit to the train station? (no more than 10 words)
________________
2. What was the elderly man going to do? (no more than 10 words)
________________
3. How did the author feel about the elderly man? (no more than 5 words)
________________
4. What does the underlined phrase “indulged in” in Paragraph 4 probably mean? (1 word)
________________
5. What do you think of the author? And give your reasons. (no more than 25 words)
________________

【推荐3】I'm not much of a gardener. I love having beautiful flowers-but I don't have a good track record when it comes to making them grow.

A few months after our son left for the Middle East, my friend gifted me a box of tulip bulbs (郁金香球茎). She explained that these bulbs were put into the ground in the fall and lay sleeping all winter. They had all the nutrients they needed inside the bulb and would come out in the spring. ''When you see the leaves of the tiny flowers pushing toward the sun, you'll know that it's almost time for your son to come home. They'll give you what you need most.'' She walked me through the process of planting them. I thanked her — trying to show my gratitude for her gift.

It was a long winter — cold and dark. I endured both the weather and the loneliness and fear I felt with my son away. Dead leaves, frost and finally a heavy snow covered the area where I'd planted those flowers, and I soon forgot they were there.

Finally the weather began to warm. One day, as I walked down my front steps, I noticed an area of green. I bent down to inspect the situation more clearly and saw that those tulips had begun to grow, their tiny leaves forcing their way to the sun.

Day after day I noted the flowers' progress. And day after day, the time approached when my son would finally be home. Now with spring just around the corner, nothing could keep either of us from marching toward the light. Almost all of those bulbs bloomed. And with each brightly colored flower, I marked off one day closer to getting to hold my son in my arms again.

1. What can we know about the author?

A．She is a professional gardener.

B．She is not good at growing flowers.

C．She never plants flowers at home.

D．She often sends friends flowers as gifts.

2. Why did the writer forget the tulip bulbs soon?

A．The bitter winter reminded her of her son far away.

B．She was discouraged from making another attempt.

C．They failed to live through the cold and long winter.

D．She had no hope for beautiful flowers indeed.

3. What were those flowers mentioned in the last paragraph referred to?

A．A physical representation of the hope.

B．Things deep inside her heart and soul.

C．A lesson she will never forget completely.

D．The trouble she had in making them come out.

4. What can be a suitable title for the text?

A．A dark winter with hope.	B．Planting hope in winter.
C．An area of green in spring.	D．Living a changeable life.