LETS NOT FORGET THE VETERANS TODAY..............

Great Quote

"We need to remember with sincere respect those who paid the price for our freedoms; to keep in sacred remembrance those who died serving their country and never let them be forgotten"

Track

8x500 meters aka a hard quarter 2-1/2 mins rest

Interval 500 m 1:42
Interval 500 m 1:39
Interval 500 m 1:38
Interval 500 m 1:37
Interval 500 m 1:39
Interval 500 m 1:38
Interval 500 m 1:37
Interval 500 m 1:35

7-Minute Healthy Steamed Sweet Potatoes

Prep and Cook Time: 7 minutes

Ingredients:

* 1 lb sweet potatoes, diced (if organic, do not peel)
* 2 cloves chopped or press garlic
* Sea salt and pepper to taste
* 3 TBS extra virgin olive oil
* 2 TBS ground pumpkin seeds
* 2 TB fresh chopped rosemary
Directions:

1. Fill bottom of steamer with 2 inches of water.
2. While steam is building up press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
3. Cut potatoes in half and cut into 1/2" slices. You do not neet to peel if they are organic.
4. Steam sweet potaotes for no more than 7 minutes.
5. Transfer to a bowl. For more flavor, toss sweet potatoes with the remaining ingredients and any of the optional ingredients you desire while they are still hot.

As an excellent source of vitamin A (in the form of beta-carotene) and a very good source of vitamin C, sweet potatoes have healing properties as an antioxidant food. Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions.Everything you ever wanted to about the sweet potatoe

What type of runner are you?

I have found in nearly 30 years of coaching endurance athletes that there are three general types of athletes — artists, scientists and accountants.
Which one are you? Post your type.....
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Know Your Fats

The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years:

* Butter
* Beef and lamb tallow
* Lard
* Chicken, goose and duck fat
* Coconut, palm and sesame oils
* Cold pressed olive oil
* Cold pressed flax oil
* Marine oils

The following new-fangled fats can contribute to the causes of cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis:

* All hydrogenated oils
* Soy, corn and safflower oils
* Cottonseed oil
* Canola oil
* All fats heated to very high temperatures in processing and frying

A library of over 30 articles on Fats and Oils are available from The Weston A. Price Foundation.

Check this out

Track

Down the ladder run

1000 3:45
800 2:49
600 1:58
400 1:15
300 :53