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• 15 Secret Lifehacks to Killing Common Colds
• 31 Sleeping Lifehacks for Helping You Sleep | Minus the Sheep
• 5 Best Outdoor Headlamps | 2019
• 5 Steps for Getting People to Do What You Want | Crank101
• 6 Tips for Managing Adult Attention Deficit Disorder [ADD – ADHD]
• About
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• Alfred Meston – 70+ Years Old Activity Habits
• All Pages and Posts Here
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• Athlete Technology
  • Garmin 920XT Vs. Suunto Ambit3 Peak GPS Sports Watch Comparison
  • Nike Zoom Terra Kiger 3 Trail Running Shoes [I love ’em]
  • Nike Zoom Terra Kiger v2 Trail Running Shoe [In-depth Review]
  • Suunto Ambit 4 – Speculation and Rumors 2016-2019
  • Suunto Ambit2 R GPS Running Watch | In-depth Review + Video
• Athletes Who Push Themselves HARD
• Benefits of Stair Climbing Activity
• Best Sports Watches [Buyer’s Guide]
• Best Ultra-Running Videos (480p to High Definition)
• Categories
• Contact
• Crank101 – Extreme Exercise, Mind, Body!
• Disclaimer
• Does Ginkgo Biloba Improve Concentration? [One Guy’s Experience]
• Empire State Building Run Up (ESBRU) Videos
• Endurance Sports Book Reviews
  • Born To Run, by Christopher McDougall [Book Review]
  • Relentless Forward Progress A Guide to Running Ultramarathons [Book Review]
  • Run Or Die, by Kilian Jornet | Book Review
• Endure Fiends
• Exercise
  • Born To Run, by Scott McDougall
• FENIX HP25 Headlamp Review for Runners (Comprehensive + Video)
• Gear Reviews
  • Other Gear
  • Running Shoe Reviews
  • Smart Watches
• Great Stair Climbing Articles
• Gunung Raya Mountain, Langkawi Island, Malaysia 4,287 Step Climb
• Height Per Step of Highest Buildings in Stair Climbing Competition Circuit
• How to Get the Ultimate Life!
• How To Push Yourself to the Limit | Running in 2019
• Interviews with Stair Climbers
• Is Hawaii the Best Place for Exercise and Healthy Living?
• Jim Walmsley | Pushing the Absolute Edge of Sanity
• Join Crank101’s Free Member List
• Life Tips
• List Posts
• Making Monumental Decisions EASILY
• Meditation For Beginners Ebook – Instant Access
• Motivation | Index of Articles
• One Mile Vertical Stairclimb – We DID IT!
• PETZL NAO 2 – 575 Lumens | Headlamp Review
• PETZL TIKKA RXP Headlamp | Review + Video
• PJ Glassey’s Stair Climbing Training Videos
• Popular Pages
• Privacy Policy
• Psychology | Index of Articles
• Pushing Harder | Index of Articles
• Quality of Life | Index of Articles
• Running Resources
• Sports Tech Gear Reviews – Submission Info
• Stair Climb Form – Log Your Climb
• Stair Climbing | Index of Articles
• Stair Climbing Events in Asia
  • Baiyoke Sky Hotel Run Up Race 2012
  • Bangkok Vertical Mile
  • Bitexco Vertical Run 2012
  • KL Tower International Towerthon Challenge 2012
  • Taipei 101 Run Up 2012 – Taiwan – Event Information and Registration
• Stair Climbing Survey – Please Participate!
• Stair Climbing Training Tips
• Stair Climbing Videos
  • Wat Tham Suea 1,256 Steps up Mountain – Krabi, Thailand
• Suunto Ambit4 Survey – Vote for Your 10 Most Wanted Features
• Suunto Customer Service and Ambit2 R Problems
• Suunto Smart Watch?
• Technology | Index of Articles
• Terms of Service
• Thailand 1 Mile Vertical Stairclimbing Challenge
• Thailand Vertical Mile Stair Climbing Challenge (Krabi, Thailand)
• The 18 Most Amazing Ultra-Running Twitter Feeds to Follow
• The Future of Ultra Trail Running Races
• The Hardest Thing to Crank On in My Life? Coding SWIFT.
• The Ultimate Life Book – Order Success!
• The Ultimate Life Book – Your Order Failed
• Trail Running | Index of Articles
• Trail Running in Southeast Asia – SNAKE!
• Ultra-Runner Profile – Kilian Jornet
• Wat Tham Seua Buddhist Temple Stairclimbing
• Wat Tum Sua Buddhist Temple – 1,256 Steps – Krabi, Thailand
• What is Climbing a Vertical Mile?

Posts by category

• Category: admin
  • 2013 Stair Climbing Races Asia
  • Alfred’s World
  • Tim Van Orden Talks About the Empire State Building Run Up (ESBRU)
• Category: Alfred Cancer Update
  • The Most Motivational Man On the Planet (IMHO)
  • Melaka International 12 Hour Walking Race
  • Alfred Updates – #14 NO SIGN OF CANCER AFTER PET Scan
  • Alfred Updates – #13
  • Alfred Updates – #12 Cancer in Remission!
  • Alfred Updates – #11
  • Alfred Updates – #10
  • Alfred Updates – #9
  • Alfred Updates – #8
  • Alfred Updates – #7
  • Alfred Updates – #6
  • Alfred Updates – #5
  • Alfred Updates – #4
  • Alfred Updates – #3
  • Alfred Updates – #2
  • Alfred Meston – Update #1
• Category: Bad Habits
  • Want to Stop some Bad Habit? Do it MORE.
• Category: Cautions
  • Hazards of Trail Running in Thailand Tropical Rainforest | Asia
  • 9 Things That Will Kill You Quick!
  • Leading Cause of Running Injuries?
  • Death by Inhaled Insect
  • Hyperventilation to Improve Running Performance?
• Category: Gear
  • Ultimate Technical Trail Shoes | New Balance Minimus MT 10OB2 (10v2)
  • Waist Pack Review | Ironman Run 13.1
  • Ultimate Trail Running Shoes – Nike Free 7.0 v2?
• Category: Health
  • Want to Start Running in 2019?
  • What is Your Resting Heart Rate? 34?
  • Create Your Own, “Breakfast of Champions!”
• Category: Kilian Jornet
  • Kilian Jornet Interview About Matterhorn Record
• Category: Minimalism
  • How LITTLE do you need? (Mini-series)
  • How Little do you NEED? (Your Vehicle)
  • No Jewelry, Watch, Fashionable Clothes, Hair or Tattoos.
• Category: Motivation
  • When I Hop on my Bicycle, I’m a Superhero. I’m SuperVern!
  • 27 Reasons I Love to Go Running [Don’t miss #12, 13, 27]
  • My First 15+ Mile Run Since I Was 17 Years Old
  • What Are You Willing to Give Up to Get the Life You Want?
  • Best to Run in Rain or Sunshine?
  • 20 Reasons Trail Running is More Fun Than Road Running
  • How BAD Do You Want To Win?
  • 1″= Endless Possibility
  • Women Ultra Runners – Victoria Arnstein
  • 11 Thoughts on Life, GTD, Getting Life Done
  • Need Motivation? This 71 Year Old is Super Fit
  • There is NO Tomorrow…
  • Run Like You Don’t Know What ‘Tired’ Is!
  • 10,000 Meters Vertical Gain in a Month
  • Flow, Pseudo-flow, and Mind Tweaking during Exercise!
  • 1% Chance at the Dream of Online Success
  • GTD + GFD (Getting Fun Done) = Life Success
  • 31 Reasons to Smile Big!
• Category: Notes
  • Running Penang Hill, Penang Island, Malaysia
  • Ngorn Nak Mountain Run Up Results
  • Ngorn Nak Mountain Race – Tub Kaak, Krabi, Thailand
• Category: Nutrition
• Category: Psychology
  • What are your Life Dysfunctions?
  • The Creative Flow State… OWN IT!
  • Rob Krar, Ultra-Runner, Talks About His Depression
  • Your TV is No More Innocuous Than a Terrorist Infiltration
  • Surfing Tropical Rainforest Trails
  • Happiness Life Tip: 1 Way to Instantly Get Optimistic
  • 80:20 Rule and ADD/ADHD
  • “A Walk Around the Block” a Guestpost by MATRYOSHKA
  • Quieting Recurring Subconscious Popcorn Through Dream Interpretation
  • Thought… What is it? Part 2 (Focus on Pain)
  • Thought… What is it?
  • What are Life’s Most Important 8 Questions?
• Category: Pushing Harder
  • Running 21 Miles for the First Time Ever
  • Mind Games that Keep Me Running When I Feel Like Stopping
  • Ultra Running Info for Noobs
  • The Challenge | Climb a Vertical Mile Up Steps in 5 Hours
  • PUSHING HARDER During Exercise [Competition Technique]
  • PUSHING HARDER During Exercise! [7 Simple Techniques]
  • PUSHING HARDER During Exercise | A Series!
  • PUSHING YOURSELF During Exercise | Positive Self Talk
  • PUSHING HARDER During Exercise | Coaching Yourself
  • PUSHING HARDER While Exercising | Using Visual Imagery
  • PUSHING HARDER During Exercise | Shaming Yourself. Seriously
  • PUSHING HARDER During Exercise | Delaying Gratification
  • 3 Days | Trail to Peak, Flat Concrete, Stairs
  • Bad Runs Turn to Good Runs | Fat Burning
  • Belly Breathing | Running Technique to Push Harder
  • Best Workout on a Hill – Ever
• Category: Quality of Life
  • Life = Consciousness + Free Time + Action
  • 5 Simple Tricks to Help You Win Any Argument
  • Seeing the “Big Picture”, a very useful Lifehack!
  • A Nice Way to Go Through Life…
  • The Ultimate Meaning of Life…
  • 17 Things I Thought Were True Around the World
  • The Life You Could Be Living vs. The Life You Settled For
  • 10 Reasons to Divorce
• Category: Running Faster
  • Running Styles | Gazelles vs. Gliders
• Category: running workouts
  • Personal Record Running Up the Mountain | Ngorn Nak, Krabi
  • Training Update – Mountain Trail, Park Running, Stairs
  • Meditation to Help Climbing Mountains
  • Running is Improving
• Category: Stair Climbing
  • Some Interesting Stair Climbing Tweets
  • Why Is Stair Climbing (Tower Running) So Difficult?
  • Lateral Collateral Ligament (LCL) Injury (Wrecked Knee)
  • Anyone Interested in Outdoor Stair Race Up 900+ Foot Mountain?
  • Vern’s Body Fat Content and Goal
  • Is Brain Optional in Stair Climbers?
  • Dare I Say It?
  • Training for Banyan Tree Stair Climb – Bangkok Vertical Marathon
  • 73 Year Old Alfred Climbs 1,237 Step Mountain Side – Thailand
  • Banyan Tree Vertical Marathon – Stair Climbing in Bangkok, Thailand
  • Stair Climbing – The Addiction Begins
  • Category: Stair Climbing Journal
    • Update 10,000 Vertical Meters Challenge
    • 10,000 Vertical Meters Climbing in August
    • Day on the Stairs with Alfred M., 74
    • Fast Up the Mountain Steps
    • Stair and Running Workouts Update
    • Changing Up the Speed Workouts
    • Stairs Workout – Monk Kicks My Butt!
    • Yet Another Killer Stair Climbing Workout!
    • Beating the He77 Out of Myself on the Stairs!
    • Workout Update: Stairs, Sickness, Races, Etc.
    • Workout on Mountain Today – 2 Times Up < 30 Mins.
    • Last 3 Workouts = 7 Times Up 1,256 Steps
    • Great Workout Today – Running Stairs and Running Flats
    • Couple Days of Workouts – Diet
    • Killer Stairs Workout
    • Stair Climbing Workout and Diet Notes
    • Stair Climbing Workout and Diet
    • Stairs Workout, Diet, Walking
    • Workout 2/5/12 – Stair Climbing About 2,000 Stairs
    • Stairs Workout 1/30/12 – 2 Climbs Up Mountain with Double-Stepping
    • Vindication!
    • Stair Climbing Workout 1-26-12
    • Banyan Tree Stair Climb – Bangkok Vertical Marathon
    • Practice for Banyan Tree Stair Climb – Timing
    • Best Workout on Stairs – EVER… No Knee Pain
    • Knee Still Good – 2nd Stair Climb Post Injury = Success
    • 1,256 Steps – and No Knee Pain!
    • Knee Injury!
    • Diet Gives Pulse Rate Nosedive – The Prequel to the Stair Climb Race
    • Diet – On the Path to Losing 10 Kilograms of Fat for Stair Climbing Racing
    • Easy Fast Walking and Upside Down Rowing Workout
    • Toughest Stairs Workout in 4 Years
    • Stair Climbing Workout Journal 12-26-11
    • Stair Climbing Workout Journal 12-25-11
    • Climbing Stairs Experiment #1 – Using Arms and Double Stepping
    • 2012 Goal – Become 1 of Top 100 Stair Climbers in World
• Category: Technology
  • Headlamp Reviews [Petzl, Black Diamond, Fenix]
  • Suunto Ambit2 R GPS Running Watch Arrives | Unboxing
  • Suunto Ambit2 R Glass Pitting – Broken
  • Suunto Ambit2 R Watch Band Strap Broken – Defective?
  • When Is the Suunto Ambit4 Release Date?
  • Nike Zoom Terra Kiger 3 Trail Running Shoes [Ideal]
  • Did Suunto Just Release another Smart Watch?
  • In-Depth Review of Nike Zoom Terra Kiger V2’s
  • Nike Zoom Terra Kiger V2 Trail Runners – FOUND!
  • Good Points and Bad Points – Suunto Ambit2 R GPS Running Watch
  • Apple Watch vs Suunto Ambit3
  • Elite Athletes! Apple iWatch or Suunto Ambit3?
  • Trail Running Gear – Ultraman Run 13.1 Waist Pack
• Category: Trail Running
  • Trail Running in Thailand | 1080p HD Video
  • My First 30 Mile Ultra-Run / Walk
  • Anton Krupicka | the Simple Life
  • Penang Hill Malaysia Trail Running | Yes, UP the Mountain
  • Training for My First Ultra Marathon – 50 kilometers
  • Ultra-Running, Running Trails in Krabi, Thailand
  • Krabi Climbing – Mountain Trail Weekly
  • Nong Talay – Ngorn Nak Mountain Trail Running / Hiking – Tub Kaak, Krabi
  • Ultra Running Basics | Michael Arnstein | 3 Videos