Night Life in Orlando Universal and Disney Compete for the Entertainment Audience

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Competition can be a great thing for consumers because the competing companies really have to work to get their share of the market. In Orlando the two main players in the theme park category are Disney World and Universal Studios, but their competition is not confined to thrilling rides, both companies offer a wide array of nighttime entertainment. If you are visiting Orlando you will probably want to visit the entertainment areas of both parks, and here is what you can expect to find.

Let's start with Disney World. Disney's nightlife area is called Pleasure Island and it is located in the downtown area of Disney World. Pleasure Island is a collection of restaurants and night clubs. Each of the eight night clubs has a particular theme, and the entertainment and performers are chosen according to the theme of the clubs.

For example, The Wildhorse Saloon features country music and no wonder, as it is based on Nashville's Wildhorse Saloon. The club features a big dance floor and performance area, and each night a live country band is on hand to entertain guests. On the culinary side, the Wildhorse Saloon has a barbecue restaurant.

If country music is not your thing, you can just go on to the other themed clubs. For example lovers of classic rock will be happy with the play list at the Rock n Roll Beach Club. This is a club with a beach party theme, and each night a disc jockey or a live band serves up a lively set of classic rock music.

Disney's Pleasure Island also has The Comedy Warehouse, devoted to stand up comics and improvisational comedy, a club centered on the hits of the 70s and 80s, and a club where you can watch and dance to the latest music videos. Wander around the clubs and restaurants of Pleasure Island and you will certainly find something that meets your taste.

Not to be outdone by its rival Disney, Universal also an area set aside for night life activity. Universal's night club and restaurant area is called Universal CityWalk. If you are wondering which came first, Disney or Universal, then the answer in this case is Universal. The CityWalk area at it's Florida complex is modeled after its Universal Hollywood which pioneered the idea of a restaurant-night club complex.

Like Disney's Pleasure Island, CityWalk features a varied set of clubs each providing a different kind of entertainment.

If you are a fan of reggae music then your first stop should be at the "Bob Marley, a Tribute to Freedom" club. This is not only a night club but also a museum based on the museum at Bob Marley's house in Jamaica. The club features live reggae music on a nightly basis.

Do you prefer jazz? Then the CityJazz club should be your destination on any weekend. The club provides not only live music, but also has lots of jazz memorabilia on its walls. During the weekdays, the club's entertainment is comedy.

CityWalk's Latin Quarter is both a top class restaurant during the day and a lively night club at night. As its name suggests the music is Latin and it is popular with the local Hispanic community as well as tourists.

CityWalk has several other clubs and restaurants. There is no admission charge to CityWalk, though each venue has its own cover charge. An economical way to visit the area is to get a "key" to all the venues for $7.95. You can't drive through this area and will have to park your car in Universal's garages for about $7.00 per night.

Whether it is CityWalk or Pleasure Island, you will certainly find a restaurant or club where you can unwind and enjoy yourself in Orlando

Mexican Food Started Here

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Most do not know the important role New Mexico has played in culinary history. Researchers and archeologists agree that New Mexico was one of the earliest settlements of the Mongolians and Tibetans when they came over the Bering strait to settle the Americas. The area has attracted visitors from before recorded history, who in turn created the pure, often spicy flavors known in New Mexico's foods.

Primarily chiles are both king and queen. Chiles themselves have been more developed in New Mexico than anywhereespecially since World War II, when Dr. Jim Nakiyami, a Professor at New Mexico State University gave his leadership to developing many, many new varieties of chiles.

And, most do not know that the first American wines were made in New Mexico. The priests, Jesuits and Monks brought the first cuttings of grapes here in the 1620's from Spain, thus predating the California wine industry by 140 years.

With Prohibition in the 1920's the wine making died out, not to get started again until 50 years later in the late 1970's. Now there are over 50 wine makers throughout the state making world class, award winning wines. The wines go very well with the chile laden traditional dishes as well as any kind of food or enjoyed alone. New Mexico is often credited with being the fountainhead of the Mexican taste. For it is there that the earliest settlers from Asia; who were the root population of the Western areas of the Americas, first settled and lent their primitive cooking methods and simple, straight forward ingredients to create a simple, frontier cuisine that continues to win the hearts and souls of all who try it.

From New Mexico, the earliest settlers went south to populate Central and South America, taking their culinary customs with them. So there are similarities in the native cuisines of all the Americas.

No matter whether the chiles are the unripe green ones or the ripe red ones, they both provide the great benefits of capsaicin which is so amazing as an antioxidant.often cited as the world's greatest anti-oxidant. And anti-oxidants basically are good for us as an inhibitor of cancer cell development among other claims.

Chiles enhance your entire body's functionsmaking your heart healthier, also your entire vascular system, enhancing your digestion, your skin and your waistline. They excite your endorphins more than any other food and on a scale of "runner's high".

So you gotta try them. Don't let the spiciness or hotness scare youthe hotter the healthier, however to begin with start mild and work up to hotter. You will be glad you didbut get ready, they are habit formingnearly an addiction, so you will more than likely get hooked on the wonderfully exciting flavors.

However, if you do get uncomfortably hot and spicy chiles, just remember that you can tame them down quickly by eating or drinking anything sweet, dairy or acid such as lime juice or wine.

In this simplistic cuisine, created out of less than 10 major ingredients, corn is the real staple with the chiles being the personality. Beans are very important as are various members of the gourd and lily families to the cuisine.

Actually the combination of chiles, corn and beans is considered one of the three most healthy cuisines in the world. The other two are Eastern and Western Mediterranean.

Perhaps the New Mexican native's favorite traditional dish is Red Chile Enchiladas while most visitor's to our state prefer the Green Chile ones. In New Mexico, when an enchilada (which by the way means "in chile") is served as a main course, it is served flat, not rolled.

What most people think of as Mexican food elsewhere in the world, really is New Mexican food. And now, it is the most popular taste in America, outselling all other cuisines nationally. Tortillas outsell bread and margaritas are the most popular cocktail. Amazing, from such simple roots.

The flavors are purer, simpler and more robust by far in New Mexico than in Old Mexico, where the European influence was stronger in the development of their cuisine.

Some popular traditional New Mexican dishes are Carne Adovado, which was developed originally by the Spanish as a way to preserve pork after butchering. Red chile being the world's best anti-oxidant retards spoilagea hint the Spanish learned from the Indians. The dish is a simple preparation of slow roasted pork that has marinated in a red chile and herb marinade. Amazingly good, if well prepared.

A truly native dish is posole, the bowl of many blessings--a dish made from lime (as in agricultural ground lime) soaked corn kernels. It is stewed with well browned pork bits, chiles and herbs. It is quite flavorful. Posole is a reverant dish due to the fact that posole is the Mother process for preserving corn and corn in the Native religions is the Giver of Lifetheir Eve so to speak.

New Mexico style chile rellenos are another native treat. They are traditionally stuffed with cheese and crusted with a meringue or corn crust and fried. They are quite good as a main dish or side dish.

A truly native ingredient is the blue corn, which was developed by the Ancients. It is smoked with pinon wood as they did not have access to agricultural lime for preserving the corn.

Sopaipillas were first made in 1620 in the courtyard in front of the San Francisco de Neri church in Old Town Albuquerque. They were first made as a treat for the Indians who attended church.

International Oil and Gas Arbitration

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Arbitration, especially when it involves parties that come from around the world, has become increasingly popular the past decade. In the years 2000 through 2008, reports showed that international arbitrations administered by the ICC have increased by as much as 22.5% and those administered by the Singapore International Arbitration Centre by 73%.

A. Background

Gas and oil are two of the world's most prized commodities. Interestingly, they are abundantly found in some of the most sensitive countries in the world.

Arbitration, specifically following the UNCITRAL rules, is generally the most commonly adopted method for the settlement of disputes in the oil and gas industries. Several factors have led to this. They include:

1. The technical nature of disputes means an arbitrator who has specialized knowledge is required; 2. The contracts involved anticipate disputes and thereby require provisions for resolution proceedings; 3. Arbitration is more favored by multinational oil and gas companies around the world; and 4. Commercial interests overlap and the contractual relations between the parties prefer arbitration over litigation as litigation is known to be time consuming, adversarial and expensive.

B. Key Issues of Oil and Gas Projects

Investing in gas and oil is risky and complex, and such investments generally involve a relationship between the host government, the governmental agency and the foreign company. The importance of petroleum around the world affects both the consumer and the producer, not to mention that the situation always involves political overtones.

Jurisprudence has shown that the issues involving gas and oil arbitration are diverse, and most comprise both substantive and procedural issues. The following are some of the more popular issues that are constantly present in this kind of arbitration:

1. Expropriation of the host country whether direct or indirect.

This involves determining the kind of control that the host state or the host government will implement. The legal requirements of expropriation and lawful taking is often seen as the basis for drafting the limits of control together with the state or the government's right of taking foreign property as provided for under international law. Outright expropriation will always be an issue and defining the limits is what should be discussed and decided upon.

2. Validity and enforceability of the stabilization clauses in the contract.

Each state or government has its own legislation, regulatory actions, and jurisprudence. International contracts must, in one way or another, conform to these rules and regulations for their enforceability and also take into consideration the international standards in their formulation.

3. Renegotiation of oil and gas arbitration agreements.

While the main contract is in effect, it is a given that unforeseen circumstances can occur. In cases like this, the question arises as to whether or not these contracts will be renegotiated or whether renegotiation clauses are imperative to the contract's validity.

4. Resource nationalism.

This is the placing of a country's energy reserves under the control of national companies to keep these reserves away from the hands of international oil companies except for service contracts and low margin basis agreements.

C. Lead case law

Most parties submit to arbitration due to the simplicity of the process, the speed of the process, and the technical know how of the arbitral tribunal or the arbitrator regarding the subject matter. An arbitration award cannot be set aside simply because the court has a different view of the matter.

ICPO (Nigeria) vs. Nigerian National Petroleum Corporation (2005); 2 Lloyd's Report 326

IPCO is a subsidiary of a Hong Kong company engaged in the business of constructing gas and oil facilities in Nigeria. It entered into a contract with the Nigerian National Petroleum Corporation which is the state oil company of Nigeria. The project subject of the contract was for IPCO to design and construct a petroleum terminal in Nigeria's Port Harcourt area. It was stated in the contract, including its arbitration clause, that it would be governed by Nigerian laws and that, in case of a dispute, the arbitration seat would be in Lagos in accordance with the Nigerian Arbitration and Conciliation Act of 1990.

IPCO sought that the award in the amount of USD $ 152,195,971.55 made by the International Commercial Arbitration in Lagos, Nigeria in March 14, 1994 be enforced against the Nigerian National Petroleum Corporation. The company invoked the New York Convention as basis for its enforcement. It appealed the case before the High Court in London for the enforcement of the award. The High Court and the London Court of Appeals held that the award could be partially enforced. Specifically, the courts held, in part, that when it comes to matters of gas and oil contracts, the terms should mandatorily state that Nigerian laws will govern the contract, its arbitration clause, and the seat of arbitration, which is in Nigeria. Considering that the arbitration proceedings were held in Nigeria, the enforcement of the award should also be in that place instead of being taken abroad.

Chevron Corporation and Texaco Petroleum Company vs. Government of Ecuador (December 2006)

Chevron is known to be one of the leading energy companies in the world. The company is engaged in the exploration, production and manufacture of crude oil and natural gas, refining, marketing, distributing and transportation of lubricants and fuels, manufacturing and selling petrochemical products, and power generation through geothermal energy production, among others. Based in San Ramon, California, it filed an international arbitration case before the Permanent Court of Arbitration in The Hague together with Texaco Petroleum Company, a subsidiary. The dispute revolved around seven commercial claims that Texaco had filed in Ecuador from 1991 through 1993.

The tribunal held that the Ecuadorian courts delayed the case with a continuous refusal to rule on these seven cases in violation of the country's obligation under the bilateral investment treaty with the United States for providing US investors with effective means in asserting their claims and enforcing their rights. It awarded Chevron and Texaco the amount of $96 million taking into account the taxes, compounded interest, and costs related to the preliminary award that was previously announced in March 2010.

Ownership title; Expropriation

RosUkrEnergo vs. Naftogaz (2009)

The case stemmed from the expropriation by Naftogaz of 11 bcm of gas located in a Ukrainian storage after the 2009 Russia-Ukraine gas dispute was ended by a political deal. The Stockholm Arbitration Tribunal ruled, in March 2010, that RosUkrEnergo (or "RUE"), a Swiss gas company owned the expropriated gas and further awarded 1.1 bcm of gas instead of damages.

Compensation for the nationalization of oil industries

Exxon Mobil Corp. and ConocoPhillips vs. Government of Venezuela (November 2010)

In 2007, the Venezuelan government nationalized the oil industry, and that resulted in minority stake holdings of foreign corporations in the multi-billion dollar projects located in the crude region of the Orinoco Belt. Because of this, Exxon Mobil Corp. and ConocoPhillips, two US oil companies, sought payment for the nationalization of these assets. The two companies rejected the terms of the government and pursued international legal proceedings against the country through the arbitration panel of the World Bank.

CONCLUSION

International mechanisms governing oil and gas disputes continuously evolve. The enforcement of these arbitral agreements is given paramount importance due to their effectiveness together with the cohesive application of international law versus national law and international litigation versus national litigation. Energy development by foreign companies or investors in the exploitation of the energy resources of a host country gives rise to national concerns involving access to natural resources as well as politics.

Furthermore, countries strongly encourage foreign investment for economic growth and, because arbitration is the preferred procedure for dispute resolutions.

How To Serve And Store Spanish Ham

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Jamon or Spanish ham is one of the greatest culinary treasures that Spain has given to the world. It is enjoyed by Spaniards more than any other nationality in the world and it is normal to see a whole ham displayed on the kitchen table ready for anybody to slice and eat for snacks or meals. A whole ham is easy store and can be kept on hand for use in recipes or as tapas.

A jamonero or holder is the best way to store your whole hamon with bone included. It should be stored in a well ventilated place that is cool and dry. It can also be hung up by the rope in your kitchen. Always cover the ham with plastic or cling wrap to preserve the flavour, freshness, and moisture. A little of the removed fat can be used to cover after slicing. Discard the first slice of the ham if it has been left exposed to the air for a long time. The meat has a tendency to become dry and tough when left out uncovered.

If your hamon is boneless, it needs to be stored in the refrigerator and wrapped in the wrappings that came with it or with butcher paper. Those that are vacuum packed needs to be taken out of their original wrappings and stored in another container. Boneless hams can be cut into smaller pieces for storage or sliced by an electric slicer. It is imperative that Spanish ham must be served at room temperature so cool it down outside your refrigerator before serving but do not cook it.

The first step in slicing a whole ham is to remove the layer of fat covering the top and sides of the meat until the meat is exposed. Trim the fat while you are slicing and if it is Iberico ham, cut very thin slices that include some of the rich and marbled fat. Slice in a downward motion and use your free hand situated below the knife for leverage. If your ham is to be consumed just in a day or two then you can remove totally the skin and fats. If you plan to consume it over a longer period of time then it is better to only remove the skin and fat from the part that you are going to slice for that day.

To fully enjoy the flavour and texture of a fine Spanish Jamon, then slice it with a long and very sharp knife starting with the rump half and then to the rump end and lastly at the shank. The meat that is closest to the bone is not easy to slice but small chunks can be sliced off it for use in making soups and stews.

Conversation

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It has been said that one of the greatest fears people hold is speaking in front of a group of people, yet we seem to have no shortage of public speakers. There is a kind of speaking that inspires greater fear. This is the fear of having a real conversation.

is when two or more people talk openly and honestly, listen deeply to each other, and reach a common understanding. Agreement is nice, but irrelevant. The art of conversation is not about getting someone to agree with you. It is about seeking and finding a common understanding.

The first goal in conversation is to understand the thinking of the other person. The second goal is to articulate one's own thinking in a way the other can understand. A true conversation is blameless, non judgmental, direct, and respectful. is a way of connecting.

Most of us are afraid of a real conversation. If we really listen to someone else, it may upset our world view, our self image, or our view of life. We might find out we were wrong. We might discover how they really feel about us. If we said what we really felt, the other person might be hurt, angry, disapproving, or judging. They might take action against us.

We are afraid of conflict. It poses a threat. We don't want to be rejected, hurt, or embarrassed. The thought of conflict provokes the flight or fight response. We either avoid or attack when we feel threatened. We tend to do everything but engage in conversation.

In our organizations and families we are starving for conversation. Blaming takes its place. It's easier. It's easier to tell myself how wrong you are than it is to tell you I want to have a conversation. Many will say: "I tried that. I tried talking to that person." Trying to get someone to see it your way is not a conversation. It is certainly important to state your preferences. In conversation you are willing to suspend your judgments and conclusions while you listen to the other person. You are willing to allow new conclusions to arise as products of your mutual understanding.

is responsive. In it we see the other person as a real person. We accept who they are. We see past perceived differences in gender, race, ethnicity, religion, intelligence, sexual preference, economic status, age, profession, title, or background. The person with whom we are conversing is first, and foremost, a person. You are first, and foremost, a person. Moving beyond blaming makes it possible to have a conversation. Occasionally I meet someone I dislike. I purposely initiate a conversation. More often than not, I come away with an appreciation for the person. The dislike I felt was in me, not in them. It was my projection.

How often do we give ourselves negative messages about others without actually talking to them? How often do our negative thoughts become self fulfilling prophecies when we treat people as if they have already offended us? How often do we refuse to hear the facts because we already have an opinion?

When you are experiencing difficulty with others ask: "What is the conversation I am having and what impact is it having on this person? How am I allowing them to affect me?" Briefly step outside yourself and observe. Ask yourself if this situation is what you want.

It is certainly okay to express your anger. For example, you could say, "When you did that, I was angry." s are not always perfectly rational. Just remember you are talking to a real person. s need not be devoid of emotion. Emotion adds meaning to conversation. Maintain an awareness of your emotion and the effect it is having on your conversation.

A lack of communication produces a void. People fill in the void with thoughts that assume blame. Insist on communicating with people. Refuse to blame them when they don't communicate with you. Refuse to be disturbed by the opinions of others. Your ability to listen and to express your truth will be influential. Is there someone you are blaming right now? Consider having a conversation.

Best Job Interview Questions That Determine Ability Education, Work History & Job Performance

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As a business owner or manager, the three dimensions of a potential employee you need to explore in the hiring interview are the job applicant's ability, motivation and attitude. Ability is usually the easiest and most straight forward to determine that include the candidate's education, work history and job performance.

The following interview questions can help you move through this part of the interview quickly before getting to the more difficult questions that reveal motivation and attitude in the workplace.

Remember to always go from generalities to specifics in your line of questioning in the job interview. If you get a different impression from the first general question than you get from the more specific follow up questions that may be a red flag you want to follow up with more questions.

Education & Training

Depending on the educational requirements of your opening, you can explore the applicant's general academic background and attitudes about learning with:

* What were the main factors that influenced your decision to select your course of study?

* What were your best subjects?

* What classes did you have to work at the hardest?

* Did you receive any scholarships or grants?

* What do you feel is the most valuable contribution your education's made to your worklife?

When interviewing younger applicants without much work experience ask:

* What have you excelled at?

This helps determine their framework for excellence. It may be sports, debating or tinkering with electronic gadgets, but what you're trying to determine is if they have a personal history of excellence and a mature attitude about delayed rewards gratification that striving for excellence requires.

Work History

The applicant comes prepared to talk about their work accomplishments, so this is a relatively easy part of the interview for them to discuss in a mater-of-fact way. It sets the tone for the interview by making clear that you expect very specific answers to your questions, and establishes the framework to evaluate the more intangible aspects of attitude and motivation later in the interview.

Review their work history in chronological order, concentrating most of your attention on the last three jobs.

* When did you join the company?

* What was your title when you were hired?

* What circumstances led to you being offered the job?

This question will sometimes tell you if they were hired on the basis of merit, or perhaps because they were someone's brother-in-law.

* Who did you report to?

Their relationship with this boss is an important subject you'll return to later in the interview and explore in depth. For now, you just want to get the name for the record.

* What was your boss's title and job functions?

Asking this question discourages the applicant from exaggerating their role and the importance of their own contribution.

* What were your primary responsibilities?

* What do you consider were your most important accomplishments at this job?

Remember to give sincere praise where it's deserved. Then clarify their answer with:

* What was your specific role in these accomplishments?

* What role did others play?

If you get a different impression after these clarifying questions than you had from their initial description, that's a red flag you'll want to take note of.

* What other functional, day to day activities were you involved with that I should know about?

* What impact did you have on the company?

* What did you learn most from this job?

After describing the scope of their duties, determine what they were paid for these responsibilities.

* What was your starting salary?

* Was this an increase from your former salary?

* What was your salary when you left?

This establishes the level of salary increases the applicant has accepted in the past and upon making job changes.

* What were your reasons for leaving?

This is a commonly asked question and you'll often get a rehearsed answer. The more meaningful information usually comes from the follow-up question:

* How did your boss contribute to your decision to leave?

Watch the non-verbals here closely for a sense of what's not being said.

If they were fired, of course, you'll want to determine the facts that led up to the firing. Remember to look for any gaps in their employment history that may indicate you're not getting the full story. These can be probed with;

* Why were you out of work for so long?

* Why have you changed jobs so often?

Job Performance

Past performance predicts future achievement. Probe for very specific information on what problems the applicant solves on the job and how well they do it.

* Describe your typical workday. What are the biggest problems you face on a regular basis?

* What special skills and knowledge do you have to solve these problems?

* What would you say are your three most outstanding skills?

See how closely their answer matches what you're looking for. Attitudes about job experiences usually tell more about the person than a description of job functions. You can get at performance strengths and weaknesses in a non-threatening manner by exploring likes and dislikes. People tend to prefer doing things they do best, and dislike what they feel weak in.

* What types of things do you feel most confident doing?

* What job functions in your daily worklife do you like to do least?

Determine how performance is evaluated on their current job.

* Does your present company have a formal performance evaluation system?

* How is performance evaluated?

Strive for specific information about performance with:

* In what areas has your supervisor been most complimentary?

* What adjectives have been used to describe your workstyle?

* What aspects of your performance have been criticized?

* How do you feel about this criticism?

Remember to down play negative information the applicant acknowledges. Most people won't openly discuss a negative if they think the interviewer feels it's significant. To see how they've integrated the criticism:

* How have you improved your performance in these areas?

* What has been the result of your efforts?

Another non-threatening way to get at shortcomings is to ask about growth, which invariably will be in areas they've felt weak:

* How do you feel you've grown most over the last three years?

* We all improve our decision making ability as we gain experience. How have you improved your decision making ability most?

Always remember job applicants come to the hiring interview with the goal of giving you the answers they think you want to hear. Questions about ability, education, work history and job performance are the type of questions that is easiest for applicants to prepare for so expect rehearsed answers. Questions about motivation and attitude in the hiring interview are equally important to explore to get past surface appearance for the information you really want.

Arthur Lydiard, the World's Greatest Middle Distance Coach, on How to Train Effectively

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Copyright 2007 Ed Bagley

As a lifelong runner, master's and senior competitor in track and field, I have read hundreds of stories on training techniques.

These same hundreds of stories generally dealt with addressing specific aspects of training.

It was not until I bought and read "Running, The Lydiard Way" that training philosophy became more important than individual workouts to achieve specific results.

Lydiard was New Zealand's top marathon runner before his runners burst on the scene in the 1960 Rome Olympic Games.

Murray Halberg won the 5000 meters and became a sub-four-minute miler who went on to set a string of world records. Peter Snell won the 800 meters. Snell would win both the 800 and 1500 meters at the 1964 Tokyo Olympics, and John Davies would earn the Bronze medal in the 1500.

When Lydiard went to Finland to change the fortunes of its running program, the result was that Lasse Viren won the 5000 and 10,000 meter double at both the 1972 and 1976 Olympic Games.

It was the influence of Lydiard that led New Zealand to create the first organized jogging group in the world.

Bill Bowerman, the University of Oregon's legendary coach, went to New Zealand to see what Lydiard was doing and returned to create the jogging craze in the United States.

Arthur Lydiard's basic theory was that long, even-paced running at a strong speed increases strength and endurance, even when it is continued close to the point of collapse; it is beneficial, not harmful, to regular competition.

It is hardly a stretch to suggest that Lydiard's influence has made him the greatest coach ever. No less of a coach that Bill Bowerman said in his book, "Coaching Track and Field", that "there is no better distance coach in the world (than Arthur Lydiard)."

After reading and studying Lydiard's book (written with Garth Gilmour), I condensed the following training philosophy of Lydiard's system and continue to study and use it today:

Arthur Lydiard on Running:

Aerobic exercise is 19 times more economical than anaerobic exercise.

A daily program of sustained running is essential to achieving correct respiratory and circulatory development. The longer the periods of running, the better the results of the sustained effort will be.

You should understand that it is the speed of the running that stops you, not the distance. Running that breaks the even passage of time and distance is anaerobic, not aerobic, and it must be avoided.

All this running must be steady and even, at a pace that leaves you tired at the end, but knowing you could have run faster if you had wanted to. In other words, you should be pleasantly tired.

Your aim is to find your best aerobic speed over the various courses. If, during any of these runs, you find you have to ease back a little to recover, you will know that you have moved into the anaerobic phase. This is neither economical nor desirable.

Continual creation of large oxygen debts by doing anaerobic training accumulates:

1) lactic acid and other wastes

2) upsets the nutritive system

3) reduces the benefits of vitamins

4) reduces nourishment from food

5) disrupts enzyme functions

6) slows recovery

7) makes further training difficult

8) upsets the nervous system

9) makes you disinterested and irritable

10) induces insomnia and low spirits

11) endangers your general health

12) makes you vulnerable to injuries and illness.

My most frequent admonition to athletes and coaches is: train, do not strain.

Running is without question the best exercise for runners, and provided you watch the degree of effort, you can not really do too much of it.

Once you are moving freely over the shorter runs, you should move into one or two longer runs each week to maintain the improvement and build confidence in yourself.

The anaerobic stage of your preparation should only be tackled after you have developed your aerobic capacity and maximum steady state to the highest possible levels. Four weeks of hard anaerobic training is usually enough.

Do not let age deter anyone from tackling long mileages, as long as the individual is happy about it and exercises carefully.

Running, I repeat, is the best exercise for runners, and the more you do in a balanced aerobic-anaerobic ratio according to this overall system, the better you will be.

If you do not understand the difference between aerobic and anaerobic running and other terms used here, you could buy Lydiard's book and learn the difference.

Lydiard's work is a textbook not only on his philosophy of running but also on the physiology of exercise.