WILL THE REAL ROAD WARRIORS PLEASE STAND UP

What Causes Shin Splints?
A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch).

Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.

How Are Shin Splints Diagnosed?
The diagnosis of shin splints is usually made during physical examination. It depends upon a careful review of the patient's history and a focused physical exam (on the examination of the shins and legs where local tenderness is noted).

Specialized (and costly) tests (for example, bone scans) are generally only necessary if the diagnosis is unclear. Radiology tests, such as X-rays, bone scan, or MRI scan, can be helpful in this setting to detect stress fracture of the tibia bone.

What Is The Treatment For Shin Splints?
Previously, two different treatment management strategies were used: total rest or a "run through it" approach. The total rest was often an unacceptable option to the athlete. The run through it approach was even worse. It often led to worsening of the injury and of the symptoms.

Currently, a multifaceted approach of relative rest is successfully utilized to restore the athlete to a pain-free level of competition.

What Is The Multifaceted Relative Rest Approach?
The following steps are part of the multifaceted approach:

• Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness.
• Application of ice packs reduces inflammation.
• Anti-inflammatory medications, such as ibuprofen (Advil/Motrin) ornaproxen (Aleve/Naprosyn), are also a central part of rehabilitation.
• A 4-inch wide Ace bandage wrapped around the region or a Neoprene calf sleeve also helps to reduce discomfort.
• Calf and anterior (front of) leg stretching and strengthening address the biomechanical problems discussed above and reduce pain.
• Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary.
• Stretching and strengthening exercises are done twice a day.
• Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:
• A level and soft terrain is best.
• Distance is limited to 50% of that tolerated preinjury.
• Intensity (pace) is similarly cut by one-half.
• Over a three- to six-week period, a gradual increase in distance is allowed.
• Only then can a gradual increase in pace be attempted.

Tough and challenging 100kms mission to represent our longest weekly mileage so far. This was after some 84kms challenge two weeks after and indeed we kept going.

Indeed, the human body is capable of extraordinary feats of endurance, but also has protective mechanism to prevent total annihilation. It is only natural that the body will shut down before physical destruction occurs. Listen to your body when it speaks. Mine did after a total of 94.4kms. At a point yesterday and with the sun and heat I got into Tony's car for a ride back to BI. I was struggling.  I have never in many years debated whether to run 5.6kms to complete a set goal like I did yesterday. It was tough. Rather than think so much of meeting my weekly running target, I thought more of Ram (Sallah meat)‎ and only felt satisfied when I had some after about 9pm. (irony, I would usually not eat meat).

I was blacking out. Blacking out sometimes, after a tedious physical activity is the body's ultimate act of self preservation. Running 84kms, 90kms 100kms can induce so much on the body and mind.....but best to step over the edge when we have to and will feel good for it. Just as NGD's knees is feeling good after meeting 27% of his weekly task. I would have loved to be on 100kms but I woke up feeling good too after meeting 94.4%...., no pains, no aches no strains unlike the past few days. So in earnest, I do not not regret not running 5.6kms last night (just a bit..wink). So Ma Bull feel better!! 92% is still a pass mark. No it is excellent. (cos I know you....)

My point is, though success seems to be largely a matter of hanging on after others have left‎, it still pays to be responsible. When it comes to physical activities, listening to your body is VERY important. We are not teenagers.

Unlike many of us, I am not particularly sure I was born with innate talent. Though many think I am. I think I have always just worked hard to develop any gift. The only way I knew to succeed is always to try harder than anyone one else and I don't mean this with running alone. My strongest quality being I try not to give up. Enough!!

So, as we progress in this race, know one thing, at some points your highs will become higher and your lows lower. The fluctuations will set in. For those prepping for their first marathon, it may even be worse as we get closer to the day, but keep focus. We are all well trained, we are all in good shape irrespective of whether we joined all the training plans or not, I can guarantee that. I didn't train close to this or knew half this much before my first marathon, yet I finished sub 3:50. My target for us all was 4:30 but now I see many sub 4s and sub 4:20s. This is exciting. Am happy about our team efforts. Our values are same and makes our efforts valuable. God on our side, we shall conquer Athens. All of us!! Amen. ‎

So welldone again everyone. Do not "shoot" yourself for not meeting 100kms...like I almost did this morning, until I chose to look at the brighter side after seeing NGD's message. My body feels great. We are all doing great just running....whether training for a marathon or not. Let's keep focus, and remember we only live once, but if worked right, once is just enough. It may seem like we are suffering now, waking 5;15am to train and then attack the challenges of our respective jobs thereafter. Yes it may be "suffering".....but only he who suffers remembers.

That said, huge congratulations to the Force and The Stud for meeting the 100kms target. Great feat. Both are just in great shape. Welldone!!‎

I can never emphasize it enough how important it is to always listen to your body. If you can take only thing from this post, let it be to learn to always listen to your body.

Indeed injury is synonymous with every form of sports whether competitive or  not.
I blogged a lot on diet, strengthening and cross training in the beginning to forestall these but injuries just must happen with either normal training or "competitive" sporting events.

I keep rechecking if we got it wrong at any time but truth is any successful marathon program for those with base running is usually for 100days or 3 to 4 months max. Weekly runs are averaged between 40 to 45 miles. (64 – 96kms). In 5 months of training we only nearly got here once or twice.

For the over 5 months plan and we assumed not everyone has the basics so we incorporated all. I am sure we didn’t get up to 30miles (48kms) weekly at some point. With the 5 months we broke our training into 5 phases, stability which was lots of insanity work outs, strengthening, Speed works i.e. the hill runs and back to back, pace and range runs.  Our longest weekly mileage was two weeks ago 84kms (about 52miles) and this week’s 100 (62 miles).  We had remained on the average of 40 to 60 kms weekly  with some quality and quality runs. Gradually we increased pace and distance and we based this on our individual abilities from our noted MPs.  It gets competitive sometimes (which is common with group sports) and some people forget  but chose to push harder and run faster than their usual formation. Nothing wrong with that as long as we learn to return back to form.

Indeed injury is synonymous with every form of sports whether competitive or  not. A multitude of situations can result in a sports-related injury. Being aware of the risk factors goes a long way in preventing them. This is why from start  a lot was blogged on this for us to pay attention. Though relatively I would say, I have been lucky,  I have had my fair share of injuries at the early stage of becoming a marathoner but because I knew I wanted to enjoy  this sport "running" for a long haul. I paid attention to know all I needed to know and make out time and effort to incorporate those that I can.  I also try to share all of this, though it is impossible for everyone to practice same as we all have our individual priorities and commitments. But surely, since we are no longer in our 20s we must listen to our bodies and do the right things.


The Whip

What Is Your Independence Day Tradition?
By: ESTHER OBIEKWE‎
‎
Traditions mark our most important holidays each year. Whether it is Church on Christmas morning followed by a scrumptious turkey feast, or sharing a kiss with a loved one on New Year’s Eve, our most important annual events are marked by tradition.
No tradition means, “It probably isn’t an important day”.
‎
I am proudly 100% Nigerian. I am born of this country. I am proud of this country. I recognize we have our problems, sometimes seemingly too many of them! Yet no country is perfect, be it Singapore, USA, China, UK or Australia. All have issues. What is important is we focus on the future, and how to make things better! This is what separates progress from standing still.
I love my country. And if I truly do love my country, then I will celebrate its birthday with the same fanfare I celebrate other holidays. And this means tradition!
‎
So what will your tradition be?
‎
I want my country’s birthday to be special. I want to share something with my country that is special to me. I want to give my country a unique gift, one of my talents and passions.
So I am going to run….1 Kilometer for every year of my country’s existence as a free nation!
‎
Some people think I am crazy. I am crazy. I am crazy about my country and what the future holds.‎
This all started last year for the first time. I was out for a run on Independence Day and my friend Nitin asked me how far I was going. “Maybe 30 KMs” I replied.

As kilometer after kilometer clicked by, one-by-one my running buddies dropped by the wayside. Soon I was alone. And I began to reflect on my country, and of being 53 years old!
God has blessed me with many gifts. He gave me among these the gift of athleticism and the gift of discipline and willpower.  So somewhere around midway through what started as a mere training run, became a celebration of Nigeria. I decided to go 53 Kilometers, one for every year of Nigeria’s independence.

I ran inspired. Not only for independence from colonialism, but to purge the frustrations of bad leadership; of corruption and oppression. Of crimes including prostitution and robbery. Boko Haram. Underemployment. Poverty. Illiteracy. Twisted mindsets. Tribalism. Hatred.
I purged it all. Kilometer by kilometer. Not the pain of a muscle pull or the gnawing fatigue could stop me.

I ran for independence. For liberation.  I ran for God to give us just one good man who can single-handedly transform a nation, like a Lee Kwan Hue did for Singapore.
I finished with a pain in my body, but love in my heart. Love for Nigeria. And belief in her great potential. Nigeria is worth the sacrifice. ‎To me, Nigeria is worth hurting and sacrificing for. It is my country. I have none other.
‎
So, every year I am going to celebrate my country with tradition. This year, it became even special. I joined a special running group (The road Warrior)  and a few of us, some without prior training, decided to share with Nigeria our gift and love of running. A few clocked in 54kms, others 44km, other 40kms, 30kms and 16kms. We started 4:am, sang the National Anthem and began our ran on the newly constructed, world class, Lekky/Ikoyi bridge.

Mother nature was good to us. The Universe supported us with showers of blessings to make our run easy. Kilometer by kilometer we ran to celebrate our dear country. To showcase our love Nigeria our great nation. We believe in the unity, the peace, the growth, the accountability and good leadership that will soon be symbolic of Nigeria. We strapped on our shoes and ran for Nigeria. 54 Kilometers. It will be 55 next year. And so it goes.

For me, I realize that with each incremental year, the added distance coupled with the added years to my body will make this tradition ever-increasingly difficult. When I am 50 years old, I will be running 66 Kilometers for example!

But the mere thought of it doesn’t faze me one bit. Because Esther Obiekwe and Nigeria have one thing in common……we are both like fine wine, only getting better with time.‎

Blisters are like right of passage for runners. You haven't one yet, its like you haven't started running seriously. Some can very severe. The picture is above is a mild case of blisters.

Annoying and painful, blisters are caused by friction, usually your shoes or socks rubbing against your skin. Anything that intensifies rubbing can start a blister, including a faster pace, poor-fitting shoes and foot abnormalities, such as bunions, heel spurs and hammertoes. Heat and moisture intensify friction by making your feet swell.
 
That explains why many runners only suffer blisters during races, especially marathons. You're perspiring more, running faster and longer, sloshing through water stations and, if its warm, pouring water over your head.
 
The body responds to the friction by producing fluid, which builds up beneath the part of the skin being rubbed, causing pressure and pain. A blood blister occurs when the friction ruptures tiny blood vessels.
 
While most blisters dont pose a serious health risk, they should be treated with respect.,A painful blister can sideline a runner, but more importantly, a blister can also get infected. Serious infections can result when one uses a dirty needle to pop a blister.
 
Prevention of Blisters
Moisten your feet. Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and lotions liberally on a daily basis to maintain proper moisture.
Choose blister-free socks. Synthetic socks wick moisture away from the skin. Cotton may be lighter, but it retains fluid. Socks with reinforced heels and toes also help reduce friction.
Run with slick skin. Coat your feet with Vaseline or another lubricant before you run. Or use Second Skin, a padded tape that stays on even when wet. Both methods form a protective shield between your skin and sock.

Double up. Wear two pairs of socks so the friction occurs between the two socks, rather than between the sock and skin. If your shoe now feels too tight, go up a half-size as long as your foot doesn't slide around, making blisters a possibility.
Wear shoes and socks that fit. Shoes that are too small will cause blisters under the toes and on the ends of the toenails. There should be a thumbs width of space between the toes and end of the toe box. Your socks should fit smoothly, with no extra fabric at the toes or heels.
 
Treatment of Blisters
If you have a large blister, drain it. If you don't drain it, your blister will hurt, and it could puncture on its own.
 
To drain the blister, wash your hands, then wipe a needle with alcohol to sterilize it. Don't put the needle in a flame, says Dr. Laps. You'll get carbon particles in your skin, he says. The carbon can further irritate the wound.
 
Once you've punctured the blister, carefully drain the liquid by pushing gently with your fingers near the hole. Then cover the blister with a tight bandage to keep bacteria from getting in.
 
You can take the bandage off periodically and soak your foot in Epsom salts (follow package directions) to draw out the fluid. After soaking, put on a fresh bandage. Its a good idea to keep a bandage on until the skin tightens up again.
 
If you've got a small blister, leave it intact. The skin acts as a protective covering over a sterile environment. Furthermore, if the fluid amount is small and you try to pop it, you could cause additional problems by making it bleed. Leave small blood blisters intact, also. Otherwise, you risk getting bacteria into your bloodstream.
 
For small blisters, cut a hole the size of the blister in the middle of a piece of moleskin, then place it over the blister and cover it with gauze. The blister will dry out and heal on its own.
 
A blister under a nail is best treated by a professional. You never want to deliberately remove the toenail.


Black Toenails
There are several causes of black nails in runners and non-runners.

The most common among runners is bruising or slight bleeding under the nail from repetitive trauma of the top of the shoe striking the nail with each step or the toe sliding forward into the end of the shoe. This is common in runners training for marathons and highly competitive runners training at high intensity and volume. These nail injuries are generally not painful, though sometimes the nails do thicken. They will heal when the training volume and intensity decreases, and the repetitive trauma ceases. A shoe with adequate toe room will also help in some cases. (Note: Drilling a hole into the nail to "drain" the blood will not help this problem, and may hurt!)

Subungual hematoma is less common but more painful. It's the result of trauma to the nail area (like being stepped on, or dropping a heavy object on the toe) that causes blood to accumulate under the nail. The pool of blood produces pressure and often severe, throbbing pain.

A subungual hematoma does require making a hole in the nail, to decompress the blood pool and relieve the pressure causing the pain. This is best left to your physician. 

There are other causes of black toenails to consider. One is fungal infection that can thicken the nail and sometimes turns the nail dark, almost black. This can be treated with oral antifungal medications over six months' time. The thickened nails can be painful but generally are not throbbing.

Finally, a black spot under the nail can be a melanoma. If you have a dark spot under the nail that does not go away, have your physician check it.

One tip regarding nail polish: It is tempting to hide black nails with polish. While this does improve the look of the nail, it does not allow the nail to breathe, and you may risk losing the nail.

Here are some foods that nutritionists say you must take off your menu starting from today:

Meats

Meat is not as nutritious as we think. It can contain 20 to 30 per cent of fat. Instead, look for lean fish with no more than 10 per cent fat. Or for a healthier protein source that is easy to chew, like lean chicken.

High-salt foods

If you are over 40 or in a high-risk group, doctors recommend that you get no more than 1,500 milligrams of sodium each day. Too much sodium can raise your blood pressure and put you at higher risk for heart attack and stroke.Want to know foods that have a lot of salt? The main culprits are processed foods, such as frozen foods and meat, snack foods, potato and banana chips, and macaroni and spaghetti. Read labels carefully and look for “sodium free,” low-salt, or no-salt alternatives.

Alcohol

Alcohol disrupts sleep and can raise your blood pressure as you age. Though moderate drinking may reduce your risk of heart attack and some types of strokes. But as you age, alcohol may affect you differently, even if you are used to a glass of wine with dinner or a beer with TV. Alcohol can also cause hypoglycemia in people with diabetes. It even affects the way medicines work. Talk to your doctor about your alcohol use.

Caffeine

Although caffeine may not be a problem for everyone, it can make some people feel anxious or jittery. Caffeine can also increase your heart rate and cause sleeping problems. If you are trying to cut back, be sure to taper off slowly. Stopping caffeine too quickly may cause headaches, nausea, or vomiting. Slowly replace caffeinated drinks with water, herbal tea, or decaf as you age.

Whatever your age, you can start making positive lifestyle changes today. Eating well can help you stay healthy and independent – and look and feel good – in the years to come.To eat healthier, you can begin by taking small steps, making one change at a time. For instance, you might just start with taking out meat.

BY BUKOLA ADEBAYO

As there are habits you drop as you grow older, so there are foods that should tick off your menu list as you approach your 50s.You need not wonder why it is so important to drop your favourite food as you age, doctors have always said that your diet after 40 will either make or mar your health.Consultant cardiologist, Dr. Tayo Akinsanya, says that people above the age of 40 must remember the adage, “You are what you eat” and also make it their motto.

He states that eating the right food as you clock 40 may reduce one’s chances of developing heart diseases, stroke, type 2 diabetes and some forms of cancers.According to him, the digestive system slows down as one grows older, and an adult must make food choices that would boost its efficiency.Akinsanya says,“The digestive system is not as efficient as it used to be when you were in your 30s. It is slower and you will need to eat foods that have high water and fibre content so it can aid digestion. You would also need to eat highly nutritious foods that give energy like beans. You cannot afford to eat foods that have little or no nutrients, you will only be over working the liver.“For instance, I do not think anybody above 40 should still be eating white bread or pastries. They contain no water, it is difficult to digest and it has little or no nutrients. It has a lot of salt too, which can increase your blood pressure but many adults seem to eat a lot of it. If you have to eat it at all, make sure it is the wheat or brown bread.”

Akinsanya says another reason why one must eat the right foods in the right amount as one approaches 50 is to reduce risk of developing type 2 diabetes and hypertension – conditions that are common in elderly people.The cardiologist explains that adults may have to reduce their food portions to reduce the amount of calories stored in the body’s fat cells to avoid obesity.“You are probably not as active as you used to be, so you will also need to reduce the portion of food you eat. Consuming the right number of calories for your level of physical activity helps you control your weight so that you don’t add weight.“Extra weight is a concern for older adults because it can increase the risk for diseases such as type 2 diabetes and heart disease and can increase joint problems. Eating more calories than your body needs for your activity level will lead to extra pounds that will only make you get terminal diseases easily.’This does not mean you should lose weight as experts note that since one is less physically active, one will only need to eat small portions of foods to stay at the same weight.They advise that choosing mostly nutrient-dense foods – foods which have a lot of nutrients but relatively few calories – can give one the nutrients one needs while keeping down calorie intake.

Im sure you may have heard the original song and know the lyrics but have heard the remix from our able Chair the lyricist? If you jammed this song back in the day, we have an idea of your age. Gloria Gaynor would definitely love this version too lol. The Chair had to whip out this remix after hard Road Warrior workout session.


Whip thanks for all you do!  Today in the rain was a whip whacking workout. Force, thanks for stepping in for the Whip on Tuesday.  I did a little write up to tell the Whip we missed her terribly on Tuesday the Force whipped the crap out of all of us on the hills.  Whip, you did not show so I wrote you this song................

"At first I was afraid I was petrified
Kept thinking I could never run without you by my side
But then I spent so many days
Just working with the Force
And I grew strong
And I learned how to push my core
And so you're back
from outer space
Jogging here in spandex screaming “run in place”
I should have changed our meeting point
I should have made you leave your key
If I had known for just one second you'd be back for insanity
Go on now go, run out of here
Just turn around now
Check the green shoots in my core
Weren't you the one who tried to make me run with stealth
Did you think I'd crumble
Did you think I'd Paula on my self?

Oh no not I. I will survive
Oh as long as I know how to plank
I know I’ll stay in shape
I've got all my life to run
As long as I don’t weigh a ton
I'll survive...I will survive…. Hey hey!

It took all strength I had not to fall apart
Kept trying' hard to eat a little less MFC
Spent oh so many nights
Just feeling sorry for my core, I used to cry
But now I just raise my knees up high
And you see me, with a body new
No longer the little blob who envies you
And so you felt like dropping in
And just expect me to be keen
But now I'm saving all of my strength for someone who runs with me

Go on now go, walk out the door
Go see The Bull now

The little teacher’s pet for you
Weren't you the one who tried to crush me with warrior 2
Did you think I'd crumble
Did you think I'd lay down and die?

Oh no not I. I will survive
Oh as long as I know how to race
I’ll do Athens..in your face
I've got all my life to run
As long as I don’t weigh a ton
I'll survive...I will survive…. Hey hey!


By The Chair

After a conversation with the Masai and Vice Chair Consistency, it dawned on me that

In life, we don't get to choose which family we are born into
We don't get to chose who becomes our boss
We don't get to choose a lot of things

But to be a Real Road Warrior is all about "choices and decisions"
Do you choose to win or do you choose to lose
Do you decide to win or do you decide to lose
Do you decide to live...or let others tell you how to live
Do you choose to go the distance or do you decide to quit
Do you chose to eat right or do you eat and drink crap and let yourself go
Do you decide to be strong or chose the path of least resistance and weakness
Do you decide to be happy or do you decide to sink into mindless despair
Do you decide to contribute to society or decide to live an empty life of greed


DECIDE TO WIN WARRIORS!!!!
DECIDE TO LIVE!
EAT LESS RUN MORE MAKE MONEY
DECIDE TO BE THE BEST "YOU" POSSIBLE!

""The Adidas smart run watch has been the worst purchase I made this year and in my opinion should be recalled. A friend and I bought one each for the Cape Town Two Oceans marathon in April 2014. It was the most expensive one on offer and we got teased to no end by all the other members of our running club who bought competing products at half the price but I was attracted by what looked like really exciting features advertised, especially the pace and heart rate measurements. The device worked on race day but since then its been a complete disaster with one issue after the other.

In the last few months of conscious practice of DISCIPLINE, I have realized that DISCIPLINE DELIVERS GREAT RESULTS!

Every one of us is born with specific natural gifts and skills!

DISCIPLINE helps us discover and engage our natural God given gifts and skills

DISCIPLINE helps every man & woman polish his/her natural God given gifts and skills.

DISCIPLINE Helps us attain originality and authenticity

DISCIPLINE activates the POWER of conditioning and action

DISCIPLINE inspires daily miracles

DISCIPLINE is a Master Builder

DISCIPLINE subjects feelings and emotions

DISCIPLINE Cultivates and Prunes

DISCIPLINE is RESPONSIBILITY

DISCIPLINE is FOCUS

DISCIPLINE kills procrastination

DISCIPLINE is EXECUTION

DISCIPLINE makes you Effective

DISCIPLINE saves and creates TIME

BE DISCIPLINED TODAY!

DISCIPLINE gets you to wake up  early to COMMAND your morning and take CHARGE of your day SPIRITUALLY; EMOTIONALLY AND PHYSICALLY!

Have a good one and God bless. Ebele hope you feel better! You are a real tough Warrio-let!


By The Force

• Always face oncoming traffic when running.  The only exception is if you stay STRICTLY on the curb.
• Stay as close to the curb as possible, no matter how isolated the road is (eg behind Avalon).  
• You can allow your mind to wonder but your eyes must be firmly on the road ahead and/or runner in front of you.
• Because we mostly run against traffic, the most dangerous time is when the road bends to the left.  It’s a blind spot for both driver and runner.  We MUST be in a single file, and 3-4 paces behind each other to give adequate reaction time, in case of a need to suddenly change direction. 
• The lead runner will raise his arm to indicate single file.  This message must be passed down the line as a considerable gap may have been created.

Hormone #1 -- The Internal Fountain of Youth

This hormone is ground zero for your body's ability to repair itself from daily wear and tear -- I am talking about human growth hormone or HGH.

No wonder its nickname is the "youth" hormone -- it helps you burn fat, shape muscle, strengthen joints, build strong bones, make skin tight, smooth and radiant and heals damaged tissue.

But the less HGH you have, the MORE your body composition is made up of fat and the LESS it is made up of muscle -- NOT what you want at any age.

Unfortunately, by the time you turn 35, levels of this youth hormone have plummeted to the point where your body shape starts going to hell in a hand basket.

Plus, you ache more, your skin is more coarse and wrinkly, your organs start to degrade... everything just seems to NOT work as well any more... THAT's how powerful HGH is.

Hormone #2 -- The Master Metabolic Regulator

Fatigue, constipation, body aches and pains, loss of interest  in things normally important to you -- these are all signs that your master metabolic regulator is on the fritz.

Your thyroid hormone is in charge of your metabolism, but as you age, your thyroid function starts to decline -- in fact, it's estimated that over 40% of the adult population has an under-performing thyroid.

Consider this: If you eat the same calories when you are 40 as you did when you were 30, but your metabolism is 20-30% slower, what do you think happens?

You get fat and you get tired.

But the problems don't stop there as a slow thyroid can really mess with your mind, causing memory, focus and concentration issues. 

It also disrupts your mood -- bringing on depression and general loss of interest in things that are normally important to you.

Hormone #3 -- Your Primary Fat Maker Switch

There are 80,000+ toxins that are in everything from the air we breathe to the foods we eat to the liquids we drink .

As we age, our ability to detoxify these poisons decreases and they begin to do REAL damage... and eventually BLOCK our hormones, insulin in particular.

When insulin -- your blood sugar controller -- is blocked, you become an outright fat making machine as your pancreas cranks out ever more, which signals to your liver to crank out even MORE fat while locking existing body fat in place, preventing it from being burned for energy.

In fact, the average fasting glucose level rises 6-14 mg/dL for each 10 years after age 50, all cause by our cells becoming LESS sensitive to insulin's blood-sugar lowering powers.

You Do NOT Have to Live with These Problems Forever!

Unfortunately, most people THINK that hormonal problems are just something they'll be doomed to live with as they age -- that is unless they want to go on an expensive and potentially DANGEROUS regimen of hormone replacement shots.

 ...so imagine all these mishaps and you still think "No MFC" is a big thing. just for one month when it should actually be a lifestyle. By the way no MFC means no Meat, Fish and Chicken consumption. Then we are on a long thing ooo.
 For planning a marathon race. It is a MUST. A prerequisite to prove that Kobby's link soo wrong. After the finish line you shall be strong enough to parry and toast. Not write a bad experience.
And that is what I believe is the focus.

Point to Note: Only stir fried allowed. Green Tea should be taken daily with or after every major meal in the day. Ugu (fluted pumpkin) vegetable should not depart from your sight no matter how much salads or veg dish you had. Ugu is one of the richest anti oxidant packed vegetable and helps with developing lean muscles expecially when blended and taken raw. If you do not need lean muscle make your ugu as salad.

The health benefit is numerous. Green tea is not only delicious but is renowned for its health-promoting properties. These have been linked to hits high concentration of catechin phytonutrients, which have a wide variety of protetive benefits, many related to their potent ability to fight free radicals. Adding 1 tsp lemon juice per cup of green tea not only gives it a refreshing taste but additional health benefits; it is both cleansing and energizing. 


Research on the protective value of antioxidant catechins has found that less than 20% survive digestion. But by adding the lemon juice you can absorb 13 times more of the catechins due to the high concentration of vitamin C in the lemon juice. The catechins in ready-to-drink bottles of green tea have been found to be ineffecive. 

If you're sensative to caffeine, you can drink decaffeinated green tea

Affi joined the Road Warrior Club lately and was given a warm welcome. And this was what The The Chair had to say.

Welcome aboard Affi. Between you and me "this crew is crazy"...not sure you want in oh. But if you must then a few simple rules

1. We have run out of the "I killed myself award" so please run with Alex and the Chair at first until the boredom starts killing you then you can join the fast folks.
2. You have to eat right, run more, and make money. 
3. The Whip, our coach, was previously an inmate in Alcatraz penitentiary ( that's prison for London English speakers). Do not piss her off! You won't like her when she's mad. 
4. Have as much fun as humanly possible.

"Occupy Nigeria was a socio-political protest movement that began in Nigeria on Monday, 2 January 2012 in response to the fuel subsidy removal by the Federal Government of President Goodluck Jonathan on Sunday, 1 January 2012. Protests took place across the country,..."

No more BS.
No more bitching
No more groaning
No more whining like pussies. (I mean meowing like pussy cats)
"Oh I am scared of heights - get a parachute - "Oh I am scared of the heat....Why? Does it make your mascara run? Poor baby!"
Oh my bum hurts...oh my legs are weak...oh I am too old for this?...oh I have no motivation.  F@#$% those thoughts.....
Oh me run a marathon...aw hell nah..that's too far.  Your ass just ran 21km straight in CT.  Did it kill you? Did you walk bow legged afterwards?  So why will another 21km do that.  Your mind is playing tricks on you and me.  ? It tells all the things you cant do...YES YOU CAN BRUH!
None of the above excuses get results.  We want to be super fit.  We want to be super rich.  Trust me your wife will love you more for it!

So let this soak in to every Road Warrior wherever you are around the world....
"WE ARE GOING TO RUN A FOOL MARATHON!! WE ARE GOING ALL THE WAY BABY!! BBOOOOOOOOOOOYAAAAAAAAAAAAHHHHHHHHHHHHHHH!!!!!!!"

What are we? Warriors or rabbits? Lions or kittens? Gladiators or spectators?

Let me remind us all of the road warrior mantras (I actually need to remind my own lazy butt too - I found myself descending into a lazy stupor so I am giving myself a swift kick in the rump now)

"After you make the first million - what do you do?  Make the next one and the next 10." 
"Come rain or shine, drunk or sober, we RUN"
"And when you have done your very best and they kill you. Rise and rise and rise Again!"

Its SHOWTIME people.
Quit eating and drinking crap. 
Start working out today not tomorrow
Get up earlier than others
Work harder and work smarter......get richer
Get  back on the road....run slow.....run fast....walk...fly...never give up!

So men we are done celebrating (or recovering from) Cape Town.....and yes that sucker was good.  The run was awesome and we broke our personal records. Now we move on to Kilimanjaro or Cancun or Cayman or wherever the Marathon Committee decides the next challenge will be towards year end or next year - so you have 6 - 9 months to train.  No more excuses.
Figure out how you personally will get to 42km ....or how you will be a good spectator watching the rest of us from the sidelines.  

GAME ON!


By The Chair


Notice how he said "..WE ARE GOING TO RUN A FOOL MARATHON!!.." Because the idea sounded like a fool's errand and gotta be fools attempting such feat. Today we are on the road to running a FULL MARATHON! We are training hard courtesy of  The Whip. She is a monster. Dont mess with her.