Best Hot Chocolate at The Apple Tree

On my way to Liverpool I was invited by an old friend and ex-colleague from Pirelli for a harty breakfast at The Apple Tree Coffee Shop in Barton Under Needwood.

The place has an excellent reputation, having received UK's best Hot Chocolate Award and many other prizes. Naturally I had to try their famous "Hot Chocolate" with everything on top, followed by the famous Staffordshire Oatcake.

As you can see from the picture, they really put everything on top!

The taste was smooth, strong, very aromatic and spicy with touches of cinnamon

Klasgenoten Grimbergen 1973 - 1974 gezocht!

Ik ben op zoek naar klasgenoten die samen met mij in het schooljaar 1973 - 1974 in het eerste leerjaar zaten op de gemeenteschool van Grimbergen, bij juffrouw De Win (klaslokaal gelegen op de hoogste verdieping van het bureau voor toerisme).

Hieronder een vergeelde foto waarop alle 15 jongens te zien zijn. Klik op de foto om een hogere resolutie te zien

1. Kris Van Thillo
2. Patrice Van Hauwermeiren
3. Geert Cauwelier
4. Frank Van Den Block
5. Philippe Van Hoeymissen
6. Ivan Tersago
7. Filip Jans
8. Patrick Bruylandt
9. Ludwig Ducuroir
10. Marc Van Campenhoudt
11. Luc Van Hemelrijck
12. Patrick Vanderborght
13. Didier De Vinck
14. Hans Vander Perre
15. Patrick Vandersteen

Klasgenoten Grimbergen 1972 - 1973 gezocht!

Ik ben op zoek naar klasgenoten die samen met mij in het schooljaar 1972 - 1973 in de derde kleuterklas zaten op de gemeenteschool van Grimbergen.

Hieronder een vergeelde foto waarop alle 20 kleuters te zien zijn. Klik op de foto om een hogere resolutie te zien

Graag jullie hulp!

1.
2. Frank Van Den Block
3.
4.
5.
6. Hans Vander Perre
7. Wim Salu
8.
9. Kristien Paternoster
10.Inge De Wit
11.
12. Geert of Jo Cauwelier
13.
14.Philippe Van Hoeymissen
15.
16. Jan Timmermans
17.
18.
19. Koen Vermeulen
20.

Captain America: The Winter Soldier

Yesterday I went to see "Captain America: The Winter Solderier during the Belgian Marvel Fan Night. And boy was it a fan night! Everywhere giant statutes of Marvel Comics heroes, a Marvel Quiz (too difficult for me) and lots of side animation with fans dressed up as Thor, Hulk or Iron Man.

Oh, and the movie was great! It was not only a super hero sequel, but even more a clever 70's style conspiracy thriller like 3 Days of the Condor or The Parallax View. Not a big suprise to see Robert Redford in the cast.

With the success of the recent marvel films, it will come as no suprise that this one will also do well at the box office. I personally think Captain America 2 was even better than The Avengers, and that means something!

For a super hero movie, the acting was top notch: Scarlett Johansson, Chris Evans and Samuel L. Jackson were excellent. Robert Redford was a pleasant surprise and Marvel did the right thing by bringing the Falcon in the movie (an excellent Anthony Mackie.

BTW stay for the end credits for an extra bonus, as always

Antwerp 10 Miles: Week 1 Endurance Training

I have started my preparations for the Antwerp 10 Miles. In 7 weeks I will try to increase my endurance and stamina from somebody who can run 5km effortless to a 16km long-distance runner

Training Schedule Week 1 (out of 7)

Tuesday

- 10 minutes running: Long Slow Distance (LSD)
- 8 minutes increased tempo: Intensive Endurance Training (IET)
- 3 minutes jogging
- 8 minutes increased tempo: Intensive Endurance Training (IET)
- 3 minutes jogging
- 10 minutes running: Long Slow Distance (LSD)

Total: 42 minutes

Thursday

- 40 minutes running: Long Slow Distance (LSD)

Total: 40 minutes

Sunday

- 50 minutes running: Long Slow Distance (LSD)

Total: 50 minutes

What is Extensive Endurance Training (EET)?

Part of the training for the Antwerp 10 Miles consists of "Extensive Endurance Training" (EET), but what does it mean? Is it just the same as Easy Training (ET) or are there noticeable differences?

Let me begin by saying that Easy Training is just that....EASY :) It is often a relatively short training (no endurance) and easy (so no sweat). Extensive Endurance Training is a training over a longer period of time, and in the end you will experience some fatigue. Not because of the intensity, but because of the length of the training.

Characteristics of Extensive Endurance Training are:

- comfortable feeling

- possibility to keep on running for a longer time

- regular breathing

- you can talk while exercising

If we list the different kinds of training, starting with the easiest and then more difficult, you would come to the following list:

- Easy Training (ET)

- Extensive Endurance (EET)

- Intermediate Endurace

- Intensive Endurance (IET)

- Tempo Interval (TIT)

- Hard Interval (HIT)

What is LSD in Athletics?

No, don't worry, when we talk about LSD in Athletics, we are not referring to mind-altering drugs, but to the concept of Long Slow distance. This is a form of aerobic endurance training in running and cycling, and the main type of training I will use to get into shape for my Antwerp 10 Miles.

Benefits of this LSD Training are:

- increased oxidative capacity of skeletal muscles

- improved mitochondrial energy production (no, not midi-chlorian like the Jedi's have :) )

- improved cardiovascular function

- improved thermoregulatory function

- increased utilization of fat for fuel

On the internet you can find various variations on this training, but I will stick to the one used for preparing for the Honolulu Marathon. It comes with a few easy to follow rules:

(a) No fewer than three runs per week

(b) No more than five runs per week

(c) No less than one hour per run

(d) No further than 15 miles on any run