Congratulations to Willie and Kevin on Conquering the Dual on Saturday. A tough Muddy 21km over Motatapu and Rangitoto well done boys! Hopefully team Outlook will be there in force next year.

Tomatoes are high in lycopene which protects against prostate cancer and uv rays (wrinkles).

Tomato paste and tomato sauce or any cooked tomato dish increases the bio avialability of lycopene. Tomatoes are also a good source of vitamin k  which is needed to keep bones strong and full of calcium.

One egg provides 6g of protein which is great for feeding long lean muscles ( like ours! )

Lamb is the best natural source of L carnitine, a substance used in supplement form to increase fat loss. It also helps to prevent cramp and post workout muscle fatigue.

How about Grilled Lamb chops or leg steaks (visible fat cut off ), poached Eggs, and grilled tomatoes- sounds like a great Sunday brunch with wholegrain toast - after my long run of course.

Speaking of which I had the best veggie burger I 've had for years at Kaos on the coast, Port Waikato on Sunday and the chips were real and super crunchy ( not that I had many! ).I need to do 32kms this weekend - any offers of company out there?