Lieberman chatted–as best he could amid a Colbert fusillade of off-the-cuff comments–about how our ability to sweat makes us good distance runners and about how barefoot running can lead to better running form and thereby decrease impact forces on the body.

I think Stephan would looked much better wearing Xero Sandals.

Rich Roll Vegan Athlete

Basically, it’s like getting “bent” by a drill sergeant. HICT sequences bursts of intense exercises with minimal recovery. Most HICT routines range from 7-10 minutes.

The apparent benefits of HICT:

• Burns body fat
• Fires & Tones Muscle
• Improves V˙O_2max
• Short Exercise sessions (7-10 Minute Routines)

These types of programs help busy individuals improve their health and recover from stress via exercise. But they are also excellent for runners. Not only do they tone muscles, but they also increase stamina.

HICT SAMPLE PROGRAM

The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

1. Jumping jacks

2. Wall sit

3. Push-up

4. Abdominal Crunch

5. Step-up onto chair

6. Squat

7. Triceps dip on chair

8. Plank Core

9. High knees/running in place

10. Lunge Lower

11. Push-up and rotation

12. Side plank Core

It’s best to use HICT TIMER. Luckily there are a ton of FREE Apps. Here is a FREE one I found at Google Play:

https://play.google.com/store/apps/details?id=sk.halmi.itimerad

Here’s another great article about the benefits of HICT for barefoot runners.

http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?smid=fb-share

The old bridge on the Tickle Creek Trail in Sandy, OR.

I am running on the Tickle Creek Trail. I spot an old lady walking a tiny Wire-haired Dachshund ahead of me.

“On your left,” I say.

She nearly jumps out of her skin: “You scared the Dickens out of me,” she says holding her  fingernails over her heart. Her hand flutters over the center of chest for dramatic effect. Her little dog spurts out sharp: yarrk! yarrk! yarrks! The little dog’s neck yanks against the collar of his lease; his tiny legs skid into the loose dirt.

Suddenly, I realize that the old lady with the cute dog was a teenager. Somehow I know that she was born and raised in Idaho; somehow I know that she skinny dipped with her girlfriends one summer at Lake Pend Oreille. Somehow I know that she was in love for the first time that summer and that the fresh love bolted through her veins with a thrill she hoped would never fizzle.

I’d like to think that my startling her on the Tickle Creek Trail sparked the same electricity.

Her hand still flutters over her heart, a scowl is etched in the lines of her face. Her eyes are hazel. In the glassy reflection of her iris I see moonlight shimmering on the lake; I see her teenage figure kissing her boyfriend in silhouette as a warm breeze caresses them–a choir of insects sings to them their nocturnal hymn.  I see her the next day with her girlfriends all brunetts in conservative bathing-suits. One of her friends, the one who is smoking a pack of cigarettes she stole from mom, suggests skinny dipping. The girls cheer and cover their mouths as they titter and laugh. Soon they are swimming, giggling and splashing in the bright summer heat; the scent of fresh pine and wet cedar fills the air. The cold water thrills her. She feels the buzz of the electricity in her veins once again.

“I didn’t mean to startle you,” I say without breaking stride.

How can you improve the accuracy of your GPS App.?

There are a few key settings that help you keep tabs on your accuracy:

The most important one of these is the “time interval”. Time interval is the shortest distance between two recordings of your position. You want this value to be as low as possible.

Another important setting is the “distance interval”. If your path is filled with switchbacks or just a lot of winding roads, lowering this setting will boost accuracy. Again, make the interval as low as possible.

A third setting that helps you keep track of your accuracy, but can also turn your run into a living hell, is the “GPS accuracy” setting.  When your  distance from a decent satellite signal is 200 meters (default distance for most GPS apps) or less, your position will be calculated and tracked. You can decrease the radius and thereby improve accuracy, BUT MAKE SURE YOU HAVE A GOOD SIGNAL because your phone will stop recording your workouts when the signal gets too weak. If you’ve refined your radius to 10 meters, then there will be MORE spots where the signal is weak, which means your phone will STOP tracking your distance. You might want to try a moderately smaller setting, such as 180 meters; although you can shrink the radius to 10 meters, it’s unlikely that you’ll be in range, especially if you live up in the mountains, like me.

A GPS App with Tweakable Settings:

My Track (Google)

Also, Buy Stuff from Amazon

Related articles

• How GPS Works [MakeUseOf Explains]

These world famous vegan runners say, “YES!”

Carl Lewis
Voted World Athlete of the decade (1980s) and Olympic Athlete of the Century (1900s), and winner of nine Olympic gold medals.

Scott Jurek
Ultra marathon runner featured in Born to Run.

[quote]
I became vegan in 1999, the same year I won the Western States 100-mile run, which I went on to win seven years in a row. Going vegan was a really tough decision mentally. I came from a meat-and-potatoes background… You have to have an adequate protein intake, but it’s really about caloric intake and getting enough variety. The amount of protein you need isn’t as much as people think.
[/quote]

Rich Roll
Rich didn’t start training until the age of 40! He managed to gain entry into the 2008 Ultraman World Championships, which involves a 6.2 mile swim, 261.4 mile cycle and 52.4 mile run over 3 days. With only 6 months training he recorded the second fastest swim and finished 11th overall. His performance improves each year. In 2009 Men’s Fitness Magazine named him one of the ’25 Fittest Guys in the World’.
[quote]I encourage experimentation with a plant-based whole food regime… What I find most striking [about my vegan diet] is my ability to recover very rapidly between workouts. Despite a very heavy volume of training, my appetite does not spike, which I attribute to the high nutritional value of the foods I am eating.[/quote]

stumbling over garbage,
gravel, fragments of life,

is to say I will take you
on in the street.
Every breath of mine
is a battering ram,

shoving, crushing,
swinging a hammer of air.

I am a body of fast moving blood
inhaling you
taking you in like a tank.
I will consume your hate.

I will run straight into you
as if you were a finish line of joy,
picking up the fallen along the way
and you will never stop me,
you will never
stop me.

by Scott Poole on 04/16/2013

Scott Poole’s Poem about the Boston Marathon Tragedy.
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The blast knocked Bill Iffrig, 78, to the ground as he neared the finish of Boston Marathon, Monday, April 15, 2013. Dazed, he rose to his feet then finished the race.

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Exploding Cake

Ingredients:

• Ballon
• Whipped Cream or shaving cream (if you’re vegan)
• Cake Sprinkles
• Sharp Serrated Knife

Instructions:
Blow up the ballon. You can use a cereal box for a base. Just wrap it around the balloon to create a lightbulb type configuration. Frost the monstrosity with the whipped cream or shaving cream. Add sprinkles. Present the “cake” to the victim. You might want to make up a holiday, such as La Journée Aisselle Grande (Great Armpit Day–French makes it seem classy). Hand your victim the serrated knife. Laugh hysterically when the cake explodes. Run for the door. He has a sharp KNIFE!

Facebook Foolery.

The old standby is to change your birthday to April 1. When the well wishes start rolling in, switch your status to “April Fools!” Now you have no friends on facebook and it’s not even really a funny prank.

Better spruce the fake facebook update with some visuals. Here’s my facebook fake status news story.

(Your Home Town) Bans April Fool’s Pranks

To do this trick, just make some fake news, using a fake news generator.

My Fake News Story:

“[Insert your home town] put a ban on April Fool’s Pranks after numerous complaints from victims. The City Counsel said they were fed up with the time consuming and expensive clean-up aftermath from April 1st calling April’s Fools pranks a public disturbance. Three years ago they proposed municipal code 4127, a code that fines citizens who commit “public disturbances of a humorous nature”. Many citizens are calling it the Prankster Prohibition Code. After much controversy, code 4127 was finally passed. This is the first year it will be enforced. A fine of no less than $500 and no greater than $10,000 will be charged for each violation. Citizens can report offenders to the [your home town] Police using the Prankster Proof Hotline: 1-800-END-PRANK.”

“No! You shut up! YOU MUST EAT MEAT ONCE A WEEK IF YOU WANT TO BE A TRUE VEGAN.” And I said, “No! I don’t want to eat red meat. It’s not healthy.”

And they said, “If you don’t eat red meat once a week, then you WILL HAVE TO EAT THE MEAT OF MEAT. The meat that is the REAL MEAT.”
And I said, “What do you mean by, ‘ The eat that is the REAL meat? What is the meat of meat?” And they were quiet, and they wouldn’t answer me. Every time I asked them, they would change the subject. And then, Jannie spoke out. And she went missing.
And I said, “Where is Jannie?” And they said, “she is not longer with the Vegan Community.”
And I said, “Why is she no longer with the community?”
And they said, “She told everyone that we eat meat on the weekends because our diet is insufficient. And so now she’s not with us.”
And I said, “Well I don’t want to eat meat either.”
And they said, “Well now that she’s not with us, you can try the meat that is the real meat, the meat of meat.”
And I said, “I don’t understand. I don’t want to eat meat.
And they held out a strangely shaped piece of meat that had a very unusual aroma about it. And scarred [scorched] on the piece of meat was a piece of Jannie’s sock. And that was when I decided that I had to speak out.

BTW, I loved Jannie very much–she was DELICIOUS!

Sometimes I find myself saying, “No more winning for you, Mr. Banana Head” and also watching late night informercials on YouTube during the unforgiving light of day. For decades, I’ve tried to devise ways to prevent myself from enjoying Bad Karaoke and to kick the habit of shooting-up the disembodied voices of MLM huckster tapes into my delicate ear canals. Yes, it’s disgusting and I want to wash eyes, ears, and brain after succumbing to the urges, but I cannot deny the infinitesimal spark of joy they bring. It was that same mental sickness that lead me to Tellman Knudsen (The link transports you to one of his YouTube Videos. In the video, he claims that he bent a spoon with his mind. There might be some truth in that, whenever I see Tellman, I want to use his head to bend metal too.)

Mr. Knudsen has been staining the Internet with his spam flavored puke for years. Before taking off his shoes, he let his mud-colored-rabid-yak-hillbilly-face-fur stream from the band wagon of Internet Information Marketing. He peddled a swarm of useless SEO traffic blaster “information products” & self-help.

He’s much better at slinging e-books seminars, & memberships than he is at running barefoot. Way back in 2009, Tellman created Run Tellman Run: a feeble attempt to make money for himself through charity. He set out to stomp barefoot across the US in only 99 days. Nearly half a decade later, he has yet to finish. Naturally, he hasn’t let that deter him from collecting “donations” for his forsaken trip across the United States. What Tellman couldn’t do in nearly 60 months, an 18 year girl did in just over a year Rae Heim, put Tellman to shame last December (2012) when she ran coast to coast without shoes. It only took her 18 months to complete her unshod run across our beautiful country. Rae’s only fault is her inability to bend spoons with her head. I count it as bonus; it proves she’s not just another blockhead.

Eat plants. Run barefoot. Love everyone, including the Tellman Knudsen’s of the planet.

How many vegans does it take to change a light bulb?

One, but where he did he get his protein?

How many vegans does it take to change a light bulb?

3: 1 environmentalist vegan to recycle to the old bulb, 1 activist vegan to protest nuclear energy, and 1 female vegan to show off her hairy legs & underarms as she installs the new one.

How many vegans does it take to change a light bulb?

It doesn’t need to change, it already gets its energy from power PLANTS.

How many Paleo Guys does it take to change a lightbulb?

No! Fire BAD!!!

A Vegan, Paleo Guy, & a Cannibal Walk into a Pub.

The bartender asks, “What can I get for you?”
The Vegan says, “Get me your raw organic salad plate.”
The Paleo Guy says, “Get me your grass-fed-beef-on-a-grain-free bun-hamburger plate.”
The cannibal says, “When they’re finished eating, get me two plates.”

Youtube Version of select jokes:

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