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5k Training For Optimum Speed and Endurance

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5k training should be a breeze, but only with these great tips and helpful planning guide.

Here’s what you need to know so you can achieve the promises of training for a 5k, which are speed and endurance. A lot of runners, even Olympics athletes, are big fans of this training.

5k training can be done for a 5k run or in combination with marathon training. It is also a great training option to get you off the couch, through a couch to 5k program.

The Best 5k Training for the Type of Runner You Are

The big question is, what kind of training is best for you? The answer lies in what kind of runner you are. 5k runners come in three main types. We have speed runners, we have endurance runners, and we have marathon runners. Speed runners are for aggressive runners or those who are after maximum speed. If you are this kind of runner, you can use this particular strength and use a training that revolves around your speed. But you of course still need some endurance to go with your speed.

But if you are an endurance runner, your goal is to go on for as long as you can. Your program can consist of long running intervals, but just the same, you have to incorporate speed training as well. But if you are training specifically for a marathon or your first real 5k run, there are several things you can try. But even before you begin, you have to choose as carefully as you can so you won’t waste time and effort on the wrong program.

Great Tips on 5k Training Programs

Here are some types of 5k training that you can try.

First, you might want to try using the treadmill in your training. A lot of runners have already experienced the proven benefits of running on a treadmill. Although stationary running may rob you of the real experience that you are after, this can actually bring several great benefits, such as better running economy.

Aside from running on a treadmill, one other venue you should try is the track. Track running is distinct from road running since the track is softer and the surface yields to your every stride. Even if you are not training for a track run, this can be a good training, especially with its long-term benefits of making your tendons more flexible.

You can also combine your 5k training with a 10k training program. But we recommend switching to a 5k pace during the last few weeks of training. You can also use your 5k program as part of a half marathon training as long as you know in which part to insert it. In doing this, it is better if the training for the 5k is done at the beginning of the entire program, followed by the half marathon phase and then the marathon phase.

Finally, in training for a 5k, you can do a last moderate to high intensity session a few days before the race, which provides your muscles with extra strength. The few days interval before the race allows the muscles to relax to just the right level of alertness optimum for a powerful run.

The 1:2 Ratio in 5k Training

So now that you know how to train, the next step is to decide on a specific workout.

One thing to keep in mind is the 1:2 ratio, which means that for one short workout, do two longer workouts. The idea of this kind of workout is to control your muscle tension. This tends to have a direct positive effect on your performance.

So now, you’re all ready to begin your training for a 5k. If you follow these tips and browse the site for more helpful information on 5k training, you’ll certainly reach your 5k running goals, and you’ll be ready to move on to the next level in no time.

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Source by Marius Bakken

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Why Hire a Home Theater Installation Company?

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With the economy the way it is now, everyone is trying to save a little money by do it yourself projects such as installing a home theater. However, there are some solid reasons to avoid doing it yourself in this case and they too involve saving money.

If you have just spent a significant amount of money on your brand new home entertainment system or if you are considering purchasing one, then installation is probably something you have considered too. “However, when you wonder why hire a home theater installation company when I can plug it in myself?” it is strongly possible you will not get the best use of your new home theater system, not to mention the wires that can make a home-theater look like a messy and temporary movie set. Surround sound is a wonderful audio addition to the theater system, but it involves proper placement of the (at least 3) speakers to get the most from it and the wires running from those brand new speakers should be well hidden (inside the wall is best).

Positioning of the Audio Equipment

An expert home theater installation company can help position the speakers to get the perfect sound and effects from them and make sure the wiring is expertly hidden from view.

Mounting and Design For the Home Theater

Wall mounted or standing flat screen TVs are common today but what if you do not want your TV to stand out. The picture frame surround for a flat screen is a marvelous addition which can be used to surround your brand new TV and make it look like a picture frame. Unless you are very confident of your do it yourself skills then a flat screen wall mounted TV is a hefty investment to lose due to poor mounting. A professional home theater installation company makes sure that your brand new TV is mounted securely at just the right level for perfect viewing.

What happens if you want something outstanding in the way of decor for that perfect home-theater you just bought? Well expert an home-theater installation company deals with designs as well. They can help you select the right mountings, surrounds, that suit your decor, and allows you to get the most from your super system.

Wiring and More Wiring for the Home Theater

If this is your first home theater entertainment system then, the perfect spot to place that theater may not be where the current outlet is. You can do two things then, you can either put the system in a less than perfect location, or you can have a new outlet run to the right location by a professional home-theater installation company.

A good home theater is a great entertainment investment for the average family or home, but to maximize the value from that investment expert installation is the best. A professional home-theater installation company can even help recommend the type of system that would suit your home and budget best if you desire that, or help you get the most from your state of the art entertainment system.

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Source by Hayi Mansoor

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Relocation Services From Packers Movers Delhi, India

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The entire process of relocation, whether it is home relocation or office relocation, is a tiresome and stressful time. It gives several unwanted and problematic issues. There are lots of things that have to be done during shifting or moving process. Packing of goods, arranging vehicles for transportation, loading and unloading of goods, unpacking and re-arranging them, etc all these tasks are very tedious and hectic. Often people become nervous while moving their home or office to a new destination. To get rid of all these unwanted issues, it can be helpful and beneficial idea to hire an efficient packers and movers company which can make your moving comfortable and hassle-free. By hiring the full services of an efficient moving company you can make your shifting easier and say good-bye to all your worries which come in your relocation process.

Services provided by an efficient Packers Movers India Company

o Packing of your household and office items

o Loading of your valuable goods on appropriate vehicle or container

o Unloading of your valuable belongings with utmost care

o Unpacking of your valuable belongings

o Rearranging of your valuable belongings

o Car Carrier and Transportation Services

o Sea & Air Cargo Services

o Local & International Shifting

o Freight Services

o Custom Clearance

o Insurance Services

o Parcel & Courier Services and

o Warehousing & Storage Services

If you too are planning to move your home or office to a new destination you can get benefited with these services provided by Indian packers & movers companies. You can choose one of them according to your needs and say good-bye to your shifting worries. There are several packing and moving companies running their offices in Delhi – the Capital of India. They provide full relocation and custom relocation services within the country and several neighboring countries. Packers and Movers Delhi based companies are gaining popularity rapidly because of their quality, reliable, and economical packing and moving services. They have a wide network of offices across the country and provide hassle-free national and international shifting/relocation services. They are known for their quality and excellent relocation services.

If you too are willing to relocate your home or office to a new destination you can hire an efficient Packers Movers Delhi based company to make your shifting easier, convenient and stress-free. Delhi moving companies have young staffs and workers who are expert in their job like packing, loading, unloading, unpacking, etc. While it comes to packing there expert professionals take utmost care and use appropriate material to pack your valuable belongings. While it comes to loading, unloading and unpacking, their expert workers take utmost care of your valuable belongings and take utmost care even a minor scratch in your goods.

Now, a question arises that from where you can find information about a packers and movers company? It is easy to find a moving company in this era of internet. There are several renowned packers and movers companies in Delhi and other major cities of the country who have their own website and provide information about their services. You can also ask for your relatives, friends or other people who have previously ever taken service of professional packing and moving company. But before selecting a mover company, you must examine its various factors; such as, reliability, type of services, cost of services, company experience, etc. Well, ready for moving, select an efficient Packers Movers India, and say good-bye to all your worries of relocation.

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Source by Michael Braganza

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How to Control High Blood Pressure – 5 Tips

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The force with which the blood flows in your arteries is called blood pressure. A normal blood pressure is around 120/80 mmHg. If you have a cardiac problem, the force may get stronger and the blood will flow with more pressure in your veins. As a result, the higher pressure puts more stress on your heart and veins. This may cause damage to your heart. In severe cases, patients suffer from a heart attack because of high blood pressure. Therefore, it’s important that you control your blood pressure with the following home remedies.

Get moving

It’s a good idea to exercise for at least 30 minutes in the morning on a regular basis. This can bring the reading down by up to 9 mmHg. However, you should keep in mind that you should take a slow start and then keep on picking up the pace as well as the frequency of your workouts.

If you don’t want to join a gym, you can go for a swim, jog or a hike. Actually, what you need to do is get moving. Aside from this, you can give a go to doing pushups, and lifting weights.

Change your diet

If you follow a good diet, you can reduce your blood pressure by up to 14mmHg. Ideally, your diet should include whole grains, vegetables and fruits. Apart from this, you may want to try fish, nuts, lean meats and dairy products that are low in fat. The food that you should eliminate from your diet should be fatty meats, fatty dairy products and products that are high in fat. It’s also a good idea to avoid sweetened beverages like fruit punch and soda.

Use less salt

You may want to use salt sparingly to keep your blood pressure normal. When you use too much salt, your body retains liquid. As a result, your BP goes up. According to doctors, you should not take more than 1.4 grams of salt per day. In other words, the maximum amount of salt you can take is half a teaspoon in 24 hours. As an alternative to salt, you can use herbs and spices.

Control your weight

Your weight has a significant impact on your blood pressure. So, if you are overweight, losing even a few pounds like 4 kg can help a lot. Therefore, we suggest that you keep an eye on your waistline. Ideally, if you are a man, your waist should not measure more than 40 inches. On the other hand, the maximum allowance for women is 35 inches.

Lower your stress level

Since this is a fast-paced world, it is difficult to slow down and unwind for a while. Stress is a result of the never-ending daily chores. So, it’s important that you get some time off and reduce your stress. As a matter of fact, stress raises your blood pressure putting you at a higher risk of heart attacks.

So, if you have been looking for natural ways to keep your blood pressure normal, we suggest that you follow the methods given in this article.

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Source by Shalini Madhav

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Tips on Choosing Plastic Manufacturing Companies

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Many businesses that use plastic parts are not going to necessarily manufacture those parts on their own. There are plastic manufacturing companies that can provide you with what you need, but there are many choices that are available. Like anything in business, you would want to make a wise choice so that your business would benefit from the relationship that you have with the company. Here are some tips that can help you to choose plastic manufacturing companies that are going to provide you with what you need consistently.

One thing that you need to consider is the type of material that is used. This is something that may vary from one business to another and not all plastic manufacturing companies are going to handle all types of plastic materials. Some of the different options that may be available through these companies include thermoplastic urethanes, molded polyethylene, polypropylene moldings and nylon molding. Of course, there are also many other options that are available and you should verify the fact that the company works with that type of material regularly and is able to handle it effectively.

Have you considered the location of the plastic manufacturing company that you are going to use? There may be one that is located in your general area and this can benefit you in a number of ways. In some cases, it will help to reduce the amount of time that it takes for you to get the products that you need. This is either because they are going to work with you as a local business or because of reduced shipping times. If you choose a plastic manufacturer that is not in your area, make sure that they are going to work with you as is necessary to keep you up and running.

Some plastic manufacturing companies are also going to offer other services which will help you in your overall project design and implementation. The engineering services that are available through these plastic companies may assist you in the creation of a design that is going to be right for you and your product. They may also be able to analyze the products to see if there are any improvements that are possible and can make any modifications that are necessary. Additional services that may be offered through the right plastic manufacturing company include assembly services. This may be of benefit to companies that would like to have a finished product, rather than the raw parts which will need to be trimmed, drilled or threaded.

There are many industries that can benefit from using the right plastic manufacturing company. These include the transportation industry, agriculture, marine, lawn and garden, exercise equipment, retail display and even the food processing industry. Many plastic manufacturing companies are going to cater to a number of these industries. You can either choose one that is going to provide plastic products to many industries or you may want to choose one that is more specific to your needs. As long as they provide you with a quality product in a timely fashion, you will be able to benefit by your relationship with them.

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Source by Adrian K Thomas

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Neglected Factors When Choosing Math Tutoring Services

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A lot of individuals are struggling at school most especially on subjects like math. Surely, some individuals are gifted with mathematical talents, but there are some who are having difficulties on this subject. This is why, more and more individuals are searching for math tutoring services.

When searching for such services, individuals need to consider numerous factors. For one, you need to check the credibility of the institution. Next, you need to make sure that their instructors are skillful and knowledgeable. And, you need to ensure that their teaching methods can accommodate your needs. Unfortunately, some individuals still cannot find the right service for their needs since they neglect other essential factors in choosing tutorial services. Below are some of the following.

Type of math lessons

One of the most factors that individuals neglect when opting for math tutoring services is the type of lessons they offer. Some individuals think that math subjects are all the same. However, mathematics is divided in different branches. Thus, there are cases when individuals choose the wrong tutorial service which can affect their goals and their finances as well. Because of this, it is important for individuals to know their need before opting for tutors.

Location

Another factor that is commonly neglect by individuals is the location of the service provider. Of course, there are numerous institutions that offer tutorial services. But, as mentioned above, some institutions can provide better services since they have the best instructors and teaching methods. Sadly, choosing tutorial services from distant places can be hard most especially if you have a hectic schedule at school. To avoid this, it is best to look for nearby service providers. Or perhaps, ask providers if they offer online tutorials.

Schedule

For some individuals, they also neglect the schedule of tutorials. Surely, most individuals who opt for such services go to schools. And, there are instances when they are required to do extra-curricular activities which can affect their schedule. So, it is important for individuals to make sure that they look for tutorial services that can match their schedule. Another option is to ask if tutors can provide you with flexible schedule to allow you to have sufficient time to accomplish personal obligations and chores.

Package deals

Finally, some individuals also neglect to ask about package deals. Most math tutorial providers offer different types of lessons. And, they can provide you with wonderful deals when opting for other services they provide. With this, individuals can cut down their expenses and learn more from reliable tutors.

These are only some of the neglected factors individuals need to be aware of in order to help them become better at mathematics.

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Source by William Anders

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Be Food Safe – Always

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Food safety is one issue that we should always keep top-of-mind. Here are a few basic guidelines to remember during this season of the noshes, nibbles, buffets, potlucks, and office parties that are key to food safety.

Wash Your Hands

Hand washing is essential. Hand washing in warm soapy water will eliminate many of the culprits that can cause food-borne illnesses as well as the common cold and flu. The Academy of Nutrition and Dietetics recommends washing your hands for at least 20 seconds before and after preparing food. Not sure how long 20 seconds is? If you sing or hum two verses of “Happy Birthday,” as you soap up, that should add up to the required amount of time you need to spend in the suds.

Safe Food Handling

In handling uncooked meat, fish and seafood take care to not splash or spatter any juices from the food onto other items in your food preparation area. In being careful to avoid spatter, you can limit the chances of cross-contamination. Cross-contamination occurs when uncooked protein food juices i.e. meat, fish or poultry are splashed onto the cutting board or colander where you will place produce; this will cross-contaminate and may create conditions that will cause a food-borne illness.

Produce

If purchasing pre-packaged salad greens, they have been washed in chlorinated water during processing. However if purchasing loose, unbagged greens, they should be rinsed in tepid or lukewarm water.

Fruits with rinds such as melons, oranges and pineapple should be washed before using to prevent any bacteria on the outside from being transferred to the inside when you cut into the fruit. Sturdy fruits and vegetables should be scrubbed lightly with a produce brush.

Keep Hot Foods Hot & Cold Food Cold

By keeping foods at the appropriate temperatures, you can minimize the risk of food borne illnesses. Hot foods need to be above 140oF and cold foods should be held at temps of 40 oF or below. Most refrigerators are at 40 oF or lower. Letting foods hold at temperatures between 40 oF F and 140 oF is not recommended-this range is considered the “danger zone.” It is considered the “danger zone” because this is the temperature range that will enable bacteria to grow and multiply rapidly. For example if you are using a slow-cooker, it is important to make sure the food you are cooking reaches a temp of 140 oF or above within four hours.

To insure that food reaches the recommended temperatures for doneness, I advise my clients to invest in a food thermometer. They are relatively inexpensive and will provide peace of mind. You’ll know the food has cooked to the recommended done temperature and you will reduce the risk of overcooking. Unfortunately it is a tough task to remedy overcooking.

On the Label

Read food labels and understand the dates on the packages. Sometimes when products are on special or appear to be a great value, that discounted price may be because the product is very close to the suggested use by date.

Products are often stamped or labeled with a date to give you an idea of when you should use the food to enjoy it at its best flavor and quality. Following are examples of the dating and what they mean:

  • “Sell-By” date tells the store how long to display the product for sale. You should buy the product before the date expires.
  • “Best if Used By (or Before)” date is recommended for best flavor or quality. It is not a purchase or safety date.
  • “Use-By” date is the last date recommended for use of the product while at optimal quality. The date has been determined by the product manufacturer.

By following these guidelines for food safety, you can serve up a healthy and enjoyable season of good eating for all.

Take Away: Safe food handling practices are important—they will ensure that everyone has good memories of the holiday for all the best reasons.

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Source by Michelle J Stewart

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NATMO Asia – Transforming the Landscape With Modern Asian Design

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Just when you’ve finally saved up enough to build your own home, looking for the best person to design and build it, while staying within your budget, is a tricky one. Enter NATMO Asia, an architectural firm that has been in the design and construction business for 20 years now. Architect Neil T. Monzones, a graduate of Mapua Institute of Technology’s College of Architecture and currently serving as Vice President for the United Architects of the Philippines, has been consistently designing and building structures that are well-planned and fit any budget requirement.

Arch. Monzones’ own home in Batangas is proof of how the contemporary 3-storey structure suits the trapezoidal shape of its lot. The house rises at an interesting angle, easily making it an outstanding feature in the community. With his signature round “holes” on the exterior and extensive use of glass both in and out of the house, the Monzones home never looks dated. One of the exciting features inside is a bridge that overlooks the living area and connects the bedrooms on the second level, as well as a loft perched on the third level of the house. A guest bedroom, currently being used as a multiple-purpose room, is built above the office space and separate from the main house, ensuring privacy for both homeowners and guests. The circular wall of one bedroom with its generous use of glass plates adds a thoroughly modern touch to the front part of the house.

Arch. Monzones’ genius came to full play with the renovation of a very small house in Sta. Rosa, Laguna. Originally a bungalow with two bedrooms of Lilliputian proportions, it is now a marvel of architectural creativity. Transformed into a spacious home good for a family of four, a roomy bedroom was created in the loft area with its own toilet and bath. A glass-encased balcony off the spiral staircase allows stargazing and enough space for a garden. The whole lower part of the house was extended but doesn’t go right smack to the maximum allowable space, a common mistake of builders who expand right up to the edge of the property and give a tight feeling on the exterior views. With this extension, kitchen and laundry areas are relocated at the back to give ample room for the living and dining spaces. Restraint and ingenuity, as well as a clever mix of materials, give this house just the right combination of efficient floor plan and style savvy. Now, this modern Asian house is the very model of what happens when you build a beautiful home (with a carport and pocket gardens on 3 sides to boot!) without breaking the bank.

Read more of NATMO at activephilippines.com

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Source by Rose Reyes

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Lands of Perpetual Spring

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Nature has created a huge variety of climates. From the steamy hot climates of tropical forests to frosty climates of Siberia and from extremely wet climate of parts of Hawaii Islands to rainless deserts of Sahara and Atacama. One really wonders at the great diversity of climates present in this world. Every climates has its pros and cons. Humans naturally want to reside in those climates which do not have extremes of cold and hot.

Such climates are very rare indeed. There are only a few places which have this type of climate. This climate is found in California in US, in Central Chile in South America, in parts of South Africa and in New South Wales in Australia. Due to their equable and beautiful climates they are lovingly called “lands of perpetual spring”. Now I shall elaborate my point by giving some examples.

Taking the example of California, the region is visited by cool pacific current during summers and warm current during winters. The result is that the region has no extremes of temperatures. The coldest month, at San Francisco is January with a mean temperature of 49 F (9 C) while the hottest month, September stands at 60 F (16 C) thus it has a range of only 11. The rainiest month is Jan. with 5 inches (125 mm) of rain while July is practically dry. Los Angles is a bit warmer but even there the hottest month rarely exceeds 70 F (21 C). Californian coast has the double advantage of proximity to Pacific Ocean and well timed ocean currents.

Cape Town, in south Africa is an other ideal spot. The summers are slightly warmer than those of California since the effect of ocean currents is not that pronounced but the winters are very pleasant indeed and average temperature of the coldest month is usually above 50 F (10 C).

In Sydney, Australia, the climate is similar, with warm sunny days in summer and mild temperatures in winter. Of all the different climates found in Australia, the Climate of New South Wales in general and that of Sydney in particular is very pleasant.

Another area of great interest to geographers and common people alike is the Highland area of Ecuador in South America. Quito, the capital of Ecuador, is a typical example of Land of Perpetual spring. Although it lies directly on the equator and one would expect hot and humid weather all the year round but the on the contrary the climate is cool and pleasant. The reason being that Quito is situated at an elevation of more than 10,000 feet (3000 m) above sea level and temperature is much modified by elevation. The result is that it has every month has a mean of 55 F (14 C). Compare this with the equatorial average of 😯 F (27 C) – a fall of 13 degrees Celsius.

This, in short, is a brief description of the areas which are called lands of perpetual spring for the shear beauty of their climate.

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Source by Waqar Awan

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Top 10 Attractions in Belfast Northern Ireland

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I hope that you are planning a trip to Belfast Northern Ireland and if you are you will be made very welcome. Belfast since the end of “The Troubles” has undergone a huge regeneration program and the city is now rather metropolitan in nature and there is a certain buzz about it.

Many people come to visit our capital city each year and I am sure they research quite a bit before their visit, but I thought I would include what I believe to be the top ten attractions to see. I have also ranked them by the priority that I would choose to visit them in. They are also close in proximity to each other and can be easily accessed by foot or by the local Metro bus. You can’t miss those as they are a striking pink and white colour and most of them start out their destination from Belfast City Hall, right in the centre of Belfast.

Here is the list I would personally recommend:

  1. The Ulster Museum
  2. Queen’s University
  3. Botanic Gardens
  4. Titanic Quarter
  5. Belfast Castle
  6. Crown Bar
  7. Belfast City Hall
  8. Linen Hall Library
  9. Odyssey Arena and W5
  10. Saint Anne’s Cathedral

Just to help you with your planned route, I would start with the Ulster Museum which I am sure you will be pleased to know is free to enter and enjoy. Then stroll through the Botanic Gardens and enjoy the beautiful gardens and the hothouse that has some very unusual plants and shrubs. Just a short walk away from that is the beautiful building that is one of the oldest universities in the United Kingdom, and most certainly worth a visit. Bring your camera as you can get some fantastic shots.

A 20 minute walk or a 5 minute bus journey will take you into Belfast city centre and then you should visit the City Hall which is a magnificent building to see and is also steeped in Irish history. Across the road from the main entrance to the City Hall is the very old Linen Hall library which has some of the most unusual and most interesting documents on Irish history.

A 5 minute walk from the Linen Hall library will take you to the best bar in Belfast, the Crown Bar. Enjoy a pint of the best Guinness you will ever taste as you take in the amazing interior, and if you are hungry, I strongly recommend the mussels. They are divine!

From there, it is well worth the 20 minute walk to see Saint Anne’s Cathedral. From outside there you can then hop on a bus and leave for North Belfast to see the Belfast Castle. From there you can see the old dungeons and get a perfect panoramic view of all of Belfast and Belfast Lough.

If you still have some energy left, then you need to get back into Belfast city centre and head to East Belfast and the shipyard where the Titanic was built. The Titanic walking tour is the one I would recommend most as you get a proper sense of the history of the Titanic. This is all within a fifteen minute walking distance from the City Hall.

Once you have finished that, then you are right beside the Odyssey complex, where you can watch Ice Hockey if in season, catch a film, have a meal or a drink and finally relax.

You can do all of the above in two days but I would suggest take three days and enjoy them. A camera is a must and I would also recommend a video recorder of some kind as you will want to relive the memories.

Just remember to enjoy Belfast.

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Source by Enda McLarnon