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Thank you @trailblazer, our sgRunners specialist who is certified pose method running and had done Maffetone Method research over the years. MAF nutrition method (info extracted https://philmaffetone.com/method-step-1/) Two-weeks test (info extracted https://philmaffetone.com/2-week-test/) MAF Method Nutrition (info https://philmaffetone.com/category/nutrition/) Diet and Nutrition Uncle applies Maffetone Method as a Triathlete - Bike:Run:Swim and Maffetone Method Holistic for No-pain Way to Exceptional Fitness. Take notes: • Improvements after training with a Heart Rate Monitor [3:30] • Why the 180 formula is preferred over the Lactate Threshold test [7:25] • Adjusting your MAF training HR based on current fitness and health [10:52] • Benefits of walking to build your aerobic system [13:48] • Floris Gierman’s progress after training with HRM [15:55] • The importance of listening to your body [18:08] • Why many people feel the need to do intervals and speedwork [19:00] • Training aerobically only and run a PR [21:08] • Everyone’s training schedule is very individual [22:48] • Why Dr. Phil Maffetone prefers time over miles [25:00] • Avoiding processed cards and refined sugars [28:06] • Bad recommendations from doctors and the media [31:55] • Eating real food [34:50] • Making your body and brain work together [37:25] • The Five Minute Break [43:45] • The importance of sleep for recovery [46:00] • Dr. Phil Maffetone’s own daily routine [49:00] • The Big Book of Endurance Training and Racing [52:35] • Articles on Dr. Phil Maffetone’s website [55:45] How to Run a Marathon PR? More info at https://www.extramilest.com/marathon/ This is an online course that gives you the tools to achieve your training and racing goals. It's a holistic approach to marathon training, running smarter, not harder. It focuses on 5 elements for optimal performance: Running (improving aerobically), limiting stress, nutrition, mindset and race day strategy. With 25 new videos and 4 editable training schedules with goals: (1) finish a marathon (2) run a sub 4 hour marathon (3) run a sub 3:30 marathon (4) run a sub 3 hour marathon. Enjoy Maffetone Method Holistic Training

did someone just ask for me "You champion & have my respect" don't let that "fake news" uncle tell you more about MacRitchie story...otherwise, the Court of 18th Storey Down Below Hell will "sue uncle until his pants drop with all hell money go bankrupt".. 1. Watertomb is there, I am the white stuff who is always there. 2. Syonan Jinja (昭南神社, Shōnan Jinja, lit. "Shōnan Shrine") was a former Japanese Shinto shrine is also there. 3. Lim Bo Seng is also there. 4. Zigzag bridge is also there. Why zigzag? 5. Which is safer to run MR route at night? clockwise or anti-clockwise or none of the above? You have been warned, "fake news" - don't play play...if you dared...make sure you have the courage to sleep at MacRitchie with me "You champion & have my respect"... While you SleepCanWait, I-aka "You champion & have my respect" can Sleep-DieNeverFinish...prepare to have this forum thread Die-DieNeverFinish...if you dare ask uncle where locations at MR route? you have been warned!