Tips that Can Help You Become a Better 5K Runner



The Different Levels of Economic Integration


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Economic Integration

A public policy professional based in North Grafton, Paul Andrew has written and presented extensively on national and international policy around the world. Focused on economic policy, Paul Andrew has advised various Caribbean governments on progressive economic integration.

Economic integration happens when two or more countries unify trade systems between themselves fully or partially so as to increase economic growth and improve competitiveness. There are different levels of economic integration:

i) Preferential Trade Agreement
Goods between member countries are given preferential treatment such as reduced tariffs.

ii) Free Trade Agreement
Countries take a step closer to full integration by removing barriers to trade such as tariffs, import quotas, and inhibitive preferences. However, countries still maintain control of their individual commercial policies.

iii) Customs Union
Member nations develop a common commercial policy that creates barriers for third-party countries intending to export to member countries. This significantly boosts intra-regional trade and reliance.

iv) Common Market 
As intra-regional trade increases, focus shifts to movement of goods and services. Border processes are harmonized to ensure free flow of all goods, whether finished or unfinished, and labor between member countries. This virtually eliminates national borders.

v) Monetary Union
After removing tariffs and border barriers to trade, and achieving free flow of goods and services regionally, a common monetary system is adopted to facilitate seamless trade without the hassle and risk of currency exchanges. The result is a deep fiscal macroeconomic convergence that almost blurs individual countries’ political lines.

Best Foods to Eat before Running

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Best Foods

Based in North Grafton, Massachusetts, Paul Andrew is an economic policy expert who has completed freelance counseling projects for nonprofits throughout the United States as well as multiple Caribbean nations. Outside of his professional pursuits, Paul Andrew is an avid runner who competes in 5K and 10K races near North Grafton.

While it’s not harmful to go without food for easy workout routines under an hour long, runners should make an effort to ensure their body has the proper fuel for more intense exercise sessions. For runners who are preparing for an early morning run but are short on time for a full meal, experts recommend eating a small low-calorie snack packed with carbs, calcium, and vitamin D. Examples of healthy, energy-fueling pre-race snacks include low-fiber cereal with skim milk, berries and cottage cheese, and low-fat fruit yogurt with a peach.

In the two hours leading up to a run, ideal meals include whole wheat pasta, vegetable wraps with chickpeas or grilled fish, and peanut butter and jelly sandwiches. Runners should opt for something less than 400 calories but high in carbs, healthy fats, and protein. Other suitable snacks include raisins, bananas, whole wheat toast, and other foods containing easily digestible carbs. However, experts caution against eating spicy foods as well as difficult-to-digest fruits such as melons and apples.

The Stabilization Program at Boston’s Pine Street Inn

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Stabilization Program

Over the course of his career, Paul Andrew has traveled from his residence in North Grafton, Massachusetts, to lend his expertise in the field of economic policy to a number of clients around the world. Closer to home in North Grafton, Paul Andrew supports Pine Street Inn, a Boston organization that works to aid individuals who are homeless.

Along with food, housing, mental health, and other services, Pine Street Inn maintains a Stabilization Program. Open to men 21 years of age and older, Stabilization is a post-detox residential program that serves up to 50 individuals at a time.

The program’s patients, all of whom are homeless and have experienced chronic issues with substance abuse, receive 28 days of intensive treatment and support aimed at helping them begin the recovery process and re-engage with their communities. Specific aspects of Stabilization include education, counseling, case management, holistic wellness, and aftercare planning and placement. The program also offers psychiatric services and treatment for individuals with chronic medical conditions.

Early History of Beijing during the Rule of Kublai Khan


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Khan Bhalik

A public policy writer based in North Grafton, Massachusetts, Paul Andrew has visited places all over the world. Having journeyed throughout North America, the Caribbean, Latin America, Europe, and Asia, Paul Andrew gets the sense that the future is being made in Asia. Beijing is among the Asian cities he has visited.

Beijing is one of the oldest existing cities, with more than three millennia of history behind it. Before the unification of China, it was a major city of the Western Zhou Dynasty, and since that unification, it has been a capital city for several dynasties. Much of the information available on historical Beijing in the West comes from Marco Polo’s expeditions, which went to Beijing during its rule by Kublai Khan.

Then known as Khan Bhalik, Daidu, or Cambaluc, Beijing boasted geographicpositioning and value that made it a better capital than the previous capital of Khara Khorum. Under Kublai Khan’s Yuan dynasty, the city expanded considerably, including through several public works projects and a heightened civil service. It also hosted the development of styles that today are seen as traditionally Chinese, such the toggle-and-loop clothing button.

Federal Interest Rates to Remain at Current Rate Through 2016

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Federal Interest Rates

Though he is based in North Grafton, Massachusetts, Paul Andrew is a public and economic policy expert who is in demand in nations across the world. Paul Andrew’s experience has helped to shape institutions both in and outside of North Grafton, including Fortune 500 companies, United States political campaigns, and international policies.

In late July, the Federal Open Market Committee voted to leave federal interest rates at their current level for the time being. Though this decision fell in line with most predictions, some analysts were surprised by the committee’s somewhat optimistic position statement after the announcement.

Representatives of the Federal Reserve pointed to rising employment levels as an example of economic recovery in recent months. Though investment in business has remained slow, household spending increased by a significant degree. These factors suggest a slowly but steadily improving domestic economy, making conditions ripe for a small interest rate hike sometime in 2017.

5K Dominance and Other U.S. Running Facts

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Running USA

A resident of North Grafton, Massachusetts, Paul Andrew is a public policy expert who has collaborated with a broad range of entities from around the world. Outside of work, Paul Andrew enjoys road running and specializes in 5-kilometer (5K) events.

According to nonprofit Running USA, after over 20 years of strong and mostly double digit increases, the number of race finishers among recreational runners has declined for two consecutive years. Industry experts say this was an anticipated, healthy correction of a part of the world of running.

The past year saw declines in all race distances, but the largest decline of around 30 percent came from nontraditional races or obstacle course races, which include features such as paint, fitness challenges, and mud.

From 5 million road running race finishers in 1990, the number of finishers peaked at more than 19 million in 2013 before declining. There were 17.1 million finishers in 2015 for all road race distances. This represents a 9 percent drop from 2014.

The road running industry had an estimated value of around $1.4 billion in 2015, which was a half billion dollars more than the revenue earned by the NCAA in 2015 and close to the ticket revenue of the NFL for the same year.

The 5K retained its dominance of all race distances in 2015 with 7.6 million finishers. This represented 45 percent of all road race finishers in the United States.