Mini Forklift

SATURDAY 12th APRIL RUN TYPE: MAX PACE INTERVALS SHOES: BROOKS 'GHOST' INTENSITY: 9/10 WARM UP DIST: 4.432km TIME: 24:14 AVE SPD: 10.97kph AVE PCE: 5.28min/km INTERVAL #1 DIST: 1.251km TIME: 5:11 AVE SPD: 14.45kph AVE PCE: 4.09min/km MAX SPD: 17.48kph MAX PCE: 3.25min/km INTERVAL #2 DIST: 1.075km TIME: 4:12 AVE SPD: 15.32kph AVE PCE: 3.54min/km MAX SPD: 17.65kph MAX PCE: 3.23min/km COOL DOWN DIST: 5.062km TIME: 25:02 AVE SPD: 12.13kph AVE PCE: 4.56min/km MAX SPD: 16.67kph MAX PCE: 3.35min/km TOTAL TIME: 58:41 TOTAL DIST: 11.82 CALORIES: 908 (928cal/hr)

And here it is, the fastest road in Christchurch http://www.theironden.com/forum/images/smilies/ranger.gif http://www.veganbodybuilding.com/forum/download/file.php?id=3493

And here it is, the fastest road in Christchurch http://www.theironden.com/forum/images/smilies/ranger.gif

Late on Saturday afternoon right now, feeling good and legs are ready for a hammering. Just getting ready to head out for a couple of max pace intervals for somewhere around a 10-12km total run (my watch will take care of all the numbers). It should look something like this: Warm up: 4km Interval #1: 1.5km *short recovery 2-4mins* Interval #2: 1.5km Cool down: 4km I'm running out to the back of the airport, one of my favourite routes that I run at least a few times every week. There's a long flat section I'm guessing to be about 1.5km where I'm going to start doing more speedwork, it's the perfect stretch of road for developing speed/speed-endurance. Will post up the session later tonight MF.

Late on Saturday afternoon right now, feeling good and legs are ready for a hammering. Just getting ready to head out for a couple of max pace intervals for somewhere around a 10-12km total run (my watch will take care of all the numbers). It should look something like this: Warm up: 4km Interval #1: 1.5km *short recovery 2-4mins* Interval #2: 1.5km Cool down: 4km I'm running out to the back of the airport, one of my favourite routes that I run at least a few times every week. There's a long flat section I'm guessing to be about 1.5km where I'm going to start doing more speedwork, it's the perfect stretch of road for developing speed/speed-endurance. Will post up the session later tonight MF.

Seb has always been one of my favourite runners, a very inspiring individual

This is one for the guys (maybe the girls might find it funny, I don't know) ?! Clever and bound to cause a smile...

I feel like I am the only person that isn't on Twitter or that Instagram thing haha. Cheers Robert!

THURSDAY 10th APRIL RUN TYPE: UNFORCED TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6/10 POST-RUN BW: 130.24lb MP3: http://www.marillion.com/prodimages//prod/1343.jpg DIST: 11.83km TIME: 56:17 CALORIES: 902 (961cal/hr) AVE SPD: 12.61kph AVE PCE: 4.45min/km MAX SPD: 17.32kph MAX PCE: 3.27min/km

THURSDAY 10th APRIL RUN TYPE: UNFORCED TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6/10 POST-RUN BW: 130.24lb MP3: http://www.marillion.com/prodimages//prod/1343.jpg DIST: 11.83km TIME: 56:17 CALORIES: 902 (961cal/hr) AVE SPD: 12.61kph AVE PCE: 4.45min/km MAX SPD: 17.32kph MAX PCE: 3.27min/km

For me, something like this would be a typical day: UPON WAKING Cup of warm water (not hot) 2 x tsp aloe vera juice splash of apple cider vinegar (needs to have the mother in it) 1/2 squeezed lemon pinch of psyllium husks/hulls (optional) MEAL ONE Carrot, apple, pomegranate, kale, goji and ginger juice MEAL TWO (around 1pm): Salad of some description or vege sushi http://www.veganbodybuilding.com/forum/download/file.php?id=3475 http://www.veganbodybuilding.com/forum/download/file.php?id=3455 MEAL THREE (before 7pm) Quite often eat out at my local vegan/vegetarian restaurant ~ rice, steamed veges, tofu and some kind of mushroom or soy 'meat' Fluids wise I'll get through at least 1 litre of water and a few herbal teas.

That would be interesting. Don't just stop at your liver values, get all of the main biomarkers measured. I'd be wanting to monitor these ones: CRP Lipids (HDL, LDL + total) and blood glucose levels ~ will need to be taken in a fasted state ALT/AST T3/T4 levels Creatinine Haematocrit Ferritin B12 Vitamin D ~ not sure what it's like in the States but here in NZ doctors are unwilling to check Vit D levels unless necessary so this one might be a no-go The results of all of those will give you a pretty comprehensive base of what's going on MF.

Just heading out for a morning run before work after having a few days off training. Diet has been going well and I am feeling great as a result of juicing every day. Treated myself yesterday to a nice vege quaesadilla from a local restaurant that knows me well, they happily cater to all of my dietary requirements and look after me well. They know I like spicy foods so this time the chef made me up a hot salsa sauce with some jalapenos on the side ~ damn fine stuff http://www.veganbodybuilding.com/forum/download/file.php?id=3487

Just heading out for a morning run before work after having a few days off training. Diet has been going well and I am feeling great as a result of juicing every day. Treated myself yesterday to a nice vege quaesadilla from a local restaurant that knows me well, they happily cater to all of my dietary requirements and look after me well. They know I like spicy foods so this time the chef made me up a hot salsa sauce with some jalapenos on the side ~ damn fine stuff

Same over here mate, which is why we still have TV adverts every day claiming that kids need dairy for calcium (funded by Fonterra) and other BS like that. I had a lady in the shop yesterday and I was trying to explain that you only absorb around 35% of the calcium from dairy versus all of the calcium that is bioavailable in plants, greens etc ~ she looked at me like I'd just got off the planet Mars Money just controls what the 'big guys' want us to perceive as being good nutrition which is why I don't buy into anything unless I have done my own research.

I think you should prioritise them earlier in the workout when you are fresh

Okay, if you take the healthy version of the Mediterranean Diet these are probably the key points: DIET *Low overall calorie intake *Very low or zero alcohol (except in celebratory circumstances) *Plenty of locally grown greens, herbs, veges & plants high in longevity protecting antioxidants that the majority of the rest of the world do not consume ~ plants like horta, kritamo, andrakla etc. *Home grown vegetables grown in mineral rich soil *Lots of beans, nuts & legumes = high fibre *Extra-virgin olive oil is prevalent in their diets *Fresh fish 2-3 times a week *Meat only comprises 5% of their total calories *Raw goats milk that they milk by hand RESPONSE TO DIET *Reduced cancer, alzheimer's & Parkinson's disease rates *Lower cases of CV disease (heart attack, stroke etc) *Improved liver health *Lower BMI, which links in to diabetes being much less common in studied countries that consume this diet such as Greece. If you have some spare time and you're interested in this kind of stuff you should Google 'The Ikaria Study' So why does the REAL Mediterranean Diet feature very little (if any) alcohol?.. Alcohol kills close to 150 French people EVERY DAY 7 million people in France have a drinking problem In France (where the media like to showcase the Mediterranean Diet because they drink more heavily than other European countries), 25% of deaths that happen to people aged 15-34 are a result of alcohol. The causes of death that you can directly attribute to alcohol ARE ABOVE ALL CANCERS AND HEART DISEASES. Basically, the only benefits from wine ~ and these benefits are actually fairly minimal, are polyphenols and flavonoids. The same two things which can be found in vastly larger amounts in fresh fruit and vegetables. If you actually take the time to look into the studies that are pronouncing the health benefits of alcohol, guess what?.. They're generally funded by the global alcohol industry!

Whoa, congrats man. That's a fast time and you should be really proud. Under 4 hours is a solid race ~ stoked for you !! Hope you recover well and fast over the coming days and week(s) MF.

Go for the grapes !! Wine/alcohol being good for you is pure myth; in relation to it being consumed in the Mediterranean well yes they do, but it's nearly always celebratory drinking rather than everyday drinking for the sake of drinking. I can go into more detail if you wanted to ~ I've spent a fair bit of time researching alcohol and its' relationship to health. Usually the media, magazines etc that report on the 'Mediterranean Diet' get the alcohol part of their diet significantly incorrect

Easy on the wine Rob

Well it's a few months in since this thread went up, just checking in to see how you are getting on What type of training/programme did you decide to follow and have you got any results from it? All the best and I hopefully look forward to seeing you posting around the forum soon pranasize MF.

Haha, I feel your pain mate. Good excuse to go back to that Chinese place then aye ~ I'm married to one so I think I have the best of both worlds there Shop is busy so can't complain there. Always plenty to do!

First day nearly done and feeling great. I had a carrot, apple, pomegranate, kale, goji and ginger juice about 12pm and that's carried me through until the late afternoon. For dinner I'm just going to mix up a packet of quinoa rice I found at our local supermarket with a freshly made kale salad, avocado and a yellow & red lentil curry I made up yesterday. Hoping to get out for a quick run for an hour or so later on after the kids are in bed, that's if the rain doesn't get any heavier http://www.veganbodybuilding.com/forum/download/file.php?id=3483

First day nearly done and feeling great. I had a carrot, apple, pomegranate, kale, goji and ginger juice about 12pm and that's carried me through until the late afternoon. For dinner I'm just going to mix up a packet of quinoa rice I found at our local supermarket with a freshly made kale salad, avocado and a yellow & red lentil curry I made up yesterday. Hoping to get out for a quick run for an hour or so later on after the kids are in bed, that's if the rain doesn't get any heavier