Thanks for the encouragement!

Bob, good comment. There is more involved than just the confidence and pleasure gained from ejaculation disclipline. it's scientifically proven that testosterone levels decrease after ejaculation and that too frequent ejaculation can result in what is medically referred to as chronic low testosterone syndrome. Since testosterone also plays a role in red blood cell production, along with iron, folate and vitamin B12, low testosterone levels can cause lower red blood cell production. Lower red blood cell production can have a wide range of effects, including effects on brain nutrition.
The above quote is from Daniel Reid's 'The Tao of Health, Sex and Longevity'. He is an authority on the subject. In any event, the book is a good read.
Thanks again for your input!

Hi Sara. Chris is traveling in Europe and may not be able to comment before this weekend. If it was me, I'd probably run the 5k instead of the 10k, if I felt I was not adequately trained. Your primary consideration is injury prevention. If your longest run is 3 miles, you increase the risk of injury by running 10K (unless, of course, you decide to walk a portion of the 10k). It's also better to have a positive race experience for your first race. Hope this helps and good luck!

hey Ben . . . . How about coffee for sprints?

hey Steve . . . thanks for the support!

I find breathing every 4th stroke helps in rough water also.

I measure my heart rate for 1 minute for a very accurate count. A count for 20 seconds can also be accurate. Multiply the 20 second count by 3 for your resting heart rate. It is important to completely rest for at least 5 minutes before beginning your resting heart rate, because you want to be rested. The ideal time to measure your resting heart rate is after you have awaken, but before you get out of bed.

Hi Carl . . . 1Vigor will be adding training programs later in the year. We are on schedule to release in late March a Windows Phone App with GPS functionality adding elevation gain, mapping and syncing with the 1Vigor website. I will ask around, though and see what I can find. Ralph

hey Rob . . . Zinc supplements are mostly not fully bioavailable (fully absorbbed) and can be toxic over long term use. Here's a list of natural food sources of Zinc. Hope this helps: http://www.1vigor.com/article/zinc-natural-food-s...

Good recommendation. We've added the book to the page!