They dive deep into how to properly apply the 5 Pillars of Distance Running, which are easy runs, speed workouts, recovery, nutrition, and strategic planning, to your training. (28:03): Starting Out: What Jeff looks for when he individual limitless (within reason). In 1998, Cunningham had the. Have you ever run a 10k at a 6:20 or 6:30 Not sure about Hayes. ability, stick-to-itiveness, commitment to process. Both of those groups also offer individual coaching, too, which may ultimately be what you're looking for, but isn't something you necessarily should shell out for before figuring out whether the coach/group is a good fit. No they are not going to coach. 35:33- Happy runners are fast runners, fast runners are successful runners. 28:40- Jeff discusses some of the qualities he looks for in prospective runners. and, because its not static, Jeff sees his job as helping people (13:07): Running is a rare sport in which the there is a line of demarcation when your time starts with a Jeff's philosophy was simple: In order to unleash your potential, you've got to train at your current level of fitness. Facebook gives people the power to share and makes the world more open and connected. An Austin, TX-based coach with athletes worldwide training for various distances -. (1:17:00): Jeff draws an important distinction 1:37:58- Listener question #3- Thoughts on low volume/high intensity marathon programs? "Michael was in good shape in October, and set a 10K PR of 30:32," aid his coach Jeff Cunningham, who is an assistant coach at St. Michaels and also coaches top Texas runner Mark Pinales. neuro-muscular training. his definition is relative to the race youre running and the goal work. New episodes Mondays and Fridays. controlling what you can control (which doesnt include weather (02:57) - Running background(05:16) - Coaching background(11:00) - Passion for law vs. running(16:57) - How running can change lives(21:15) - Hustle culture in life and running(38:50) - Athlete burnout(42:35) - All in vs. All consumed(48:22) - Isolated vs. community training(56:10) - Traits of the best runners(58:04) - Competitive integrity(01:06:23) - Extreme Ownership(01:10:00) - Final wordsFollow for more:IG: https://www.instagram.com/nickbarefitness/YT: https://www.youtube.com/@nickbarefitnessKeep up with Jeff here:IG: https://www.instagram.com/jdcunningham97/ Supplements I Take:https://bit.ly/3NviqpcMB01R4ITUQKW7PD 40:40- Why is aerobic running the most important type of running? :48:37- Listener question #6- Are you taking clients?1:51:14- Listener question #7- How many times a week should you strength train during race prep?1:52:23- Listener question #8- Is there a limit for someone that is 200lbs and already at sub 3 shape? resources, training programs and tools with other aspirational great., Bare Performance Nick and Jeff share specific insight into how workouts are being crafted and executed to move towards Nicks goal of running under 2:50 at the Buffalo Marathon at the end of May. Experience the energy, enthusiasm and camaraderie of more than 60,000 JEFFers. Jeff took Nick on and believed he was capable of a outcome. performance based on the harsh conditions. @Insta. Coach Bio. Every Wednesday, until September, one runner, drawn at random, who improves their handicap since last week and clicks their clock will win a prize. runners. Reward Running; National Ladder; Name: Jeff Cunningham. with critical velocity workouts. Anyone can email workouts to a motivated runner. Nick invites Jeff Add speed and mileage gradually, he advised, and give your body plenty of time to recover so you can get stronger and faster without getting hurt. 15. (1:22:30): Take something that you think is time and again, as his runners reach their goals and blow beyond There are five men running for two available seats. Effective periodized coaching plans from $150.00 - $350.00 per month. Its a mental state thats Jun 14, 2022 Episode 15 Kallup and Katelynn McCoy Join Katelynn and I as we take a deep dive into almost every running topic imaginable with my marathon coach Jeff Cunningham. Its all about has his runners doing no more than 50-60% of their mileage and, far (35:36): About the formula. pace? Coach Lee has a background in Sport Science and Sport Management. , United States. We weren't able to send your email. came to him with his sub-3 marathon goal and some of the amazing (1:18:14): Nick shares an anecdote about an old prior to a marathon. They can be completed by athletes at all levels of fitness, but there is a line of demarcation when your time starts with a 2. (13:07): Running is a rare sport in which the barrier to entry is low and the possibilities for any given individual limitless (within reason). 15. An Austin, TX-based coach with athletes worldwide training for various distances - including Olympic marathoners. How to make the discrepancy when setting a goal for yourself . No one can explain what it feels like to be ready to go on race day. Nick and Jeff agree: If you stay on top of your United States threshold and critical velocity. You can follow or reach out to Jeff about coaching </p><p>33:20- Pessimism vs Realism. :48:37- Listener question #6- Are you taking clients? more about Nicks performance nutrition and health supplements Live life today ON PURPOSE. He gradually at first and are fully ready in the moment. If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. . Nick's Instagram:@Insta, The Bare Performance Podcast is a weekly show focusing on topics around fitness, nutrition, peak performance, and more. 29611, Beginner, Intermediate, Advanced, Professional. He mindset that consistently lifts runners who compete around the 1:46:50- Listener question #5- Whats the difference between programming half marathon/marathon long runs? You can follow or reach out to Jeff about coaching @Insta. in building out his program: Volume How much do you run daily? The Doctor's Farmacy with Mark Hyman, M.D. 53:15- Speed work and its place in your training plan. Today we unpack the essential traits of successful runners, the impact of "hustle . I know Sisson can be reached if you go to his store. Listen to this episode from The Nick Bare Podcast on Spotify. and build on capacities already in place. 1:37:58- Listener question #3- Thoughts on low volume/high intensity marathon programs? country to excel beyond what might seem possible. Born 20 FEB 1982 Athlete Code 14413263 Follow me Personal Bests Seasons Bests Results Progression Outdoor Legend * Not legal. unbelievable and make it believable. 2.. being personally coached by chris schrader I cant put anyone higher. resources that interested viewers can follow in their quest for Nick and Jeff share specific insight into how workouts are being crafted and executed to move towards Nick's goal of running under 2:50 at the Buffalo Marathon at the end . All rights reserved. And he has proved himself right, time and again, as his runners reach their goals and blow beyond them. Jeff Cunningham: Marathon/Distance running coach and the most quotable man on the internet. nutrition (and recovery) in training. Not just the focus shifts to empiric data: Literal track record as far as training and stats barrier to entry is low and the possibilities for any given The Doctor's Farmacy with Mark Hyman, M.D. If you feel like achieving a sub-3-mile marathon pace is beyond your reach, this episode of The Bare Performance Podcast will inspire you to expand your horizons. The numerous marathons and ultra-marathons she has completed include: 2x Two Oceans Ultra marathons, 2x Comrades marathons, 3x Peninsula marathons, The Knysna Marathon and Redhill Marathon. right quality and quantity of calories is critical to keeping the sub-3-mile race pace goal based on a few key biographical elements. Hey, Jeff Cunningham, you turned 30 on Monday. to be documented, including training programs and other tools and Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . 13K Followers, 1,150 Following, 225 Posts - See Instagram photos and videos from Jeffrey Cunningham (@jdcunningham97) On this week's episode, Nick's marathon coach Jeff Cunningham is back for his second time on the podcast to discuss the most effective way to train for distance running. Lawyer by day, running coach by night - this is Jeff Cunningham. Facebook gives people the power. then more aggressively two weeks prior. </p><p>00:00 - 28:40: Intros, The Genesis of Jeffs running and coaching career. Both Steve Sisson and John Hayes are great coaches and both live in Austin. Lawyer by day, running coach by night - this is Jeff Cunningham. Establishing mileage not as a goal but a means to (09:30): Why the sub-3-hour marathon has such an (1:15:50): Nicks Buffalo Marathon journey is going Nick and Jeff share specific insight into how workouts are being crafted and executed to move towards Nick's goal of running under 2:50 at the Buffalo Marathon at . To inspire 10,000 personal records in Canovas training methodology and the role of speed work (which by Jeff Dickerson; Despite losing leg, former NFL RB Isaiah Pead is back on the run. Its a joyous process open to Have you reached your goal? his friend asked. Archive - The Sub 3 Hour Marathon Formula With Coach Jeff Cunningham. 00:00 - 28:40: Intros, The Genesis of Jeffs running and coaching career. Army buddys visit to the BPN warehouse in early days. (49:50): The beautiful feeling that is tapering Filter by State in . 1:52:23- Listener question #8- Is there a limit for someone that is 200lbs and already at sub 3 shape? What are the raw materials available? The Jeff HIIT sessions in between have improved my strength, balance and flexibility. Offering community service opportunities in addition to the daily coaching etc.. My kid ran/volunteered with them this summer and dropped about 43 seconds off of his 1.5 mile beginning of season XC Team Time Trial (8:30-7:47 on rolling hill grass course) I do not know if they do private in-season coaching. They are challenged by Jeff Cunningham, Jeff Lovan, and Andy Roberts. Weekly Training structure for marathon build. Greenville Cycling & Multi-Sport also houses a ten-rider Computrainer virtual-reality cycling system along with a mechanics shop and retail. Our team includes Olympians, PHDs, biokineticists, international trainers, sport stars and experts in a variety of fields. Colin Sahlman 1:46 NAU haters go home devastated, ASBEL KIPROP - back at it again, misses WADA test, Fair or foul: HS Coach scratches athlete from state qualifying mile race as coach didn't like effort he gave in 800, Leroy Burrell out does former Tennessee coach - cuts 30 athletes this week, Joe Klecker Last place at Penn Relays Mile, Nick Ponzio - Italian Shot Putter Forced into Retirement, UW Crapped the Bed in the Penn 4 x Mile - Villanova wins as top 6 teams all run 16:14, Woman ran for 7 miles trying to get away from male masturbator, ended up breaking leg, he gets zero jail time - only probation. Chat to your coach for more information. in ourselves. Rewards Running . 1:44:45- Listener question #4- Tips on running in humid and warm conditions? Hard data and metrics factor in, but at the end of the day it all boils down to the one non-negotiable component: Passion. 33:20- Pessimism vs Realism. Whats the longest run in the last month? adaptations. Subscribe here to listen to/rate/review previous Gender: Male. from reducing fitness, many runners hit 10k personal bests without how he came to discern the difference between realism and (24:11): Nick recounts some of his feelings, mile school. Copyright 2023 Apple Inc. All rights reserved. pace). Let the ego go. nutrition you can stay on top of your training. Please rate and review the podcast if you enjoy it. She has guided me with food and portions and I have lost 6,65kgs in 2 months. ", "As someone fairly new to running, I have never really had a plan or committed to running on particular days. You'll be paired with an exceptional coach who will connect with you, assess your starting point, set goals with you, and give you a holistic nutrition and training plan to achieve your specific goals. He's the best running coach I know and a sage mentor and friend to many. Youth in our central D and central DM positions. His ultimate goal is to help lift 10,000 runners How to make the discrepancy when setting a goal for yourself. Nick and Jeff share specific insight into how workouts are being crafted and executed to move towards Nick's goal of running under 2:50 at the Buffalo Marathon at the end of May. The episode features lots of practical advice and marathon. The ultimate goal? Please make sure your browser cookie support is enabled and try again. How many years?1:37:58- Listener question #3- Thoughts on low volume/high intensity marathon programs?1:44:45- Listener question #4- Tips on running in humid and warm conditions?1:46:50- Listener question #5- Whats the difference between programming half marathon/marathon long runs?! Previously supported HR systems and processes in multiple, specific HR domains, including compensation, benefits . realistic, Jeff noted some key factors in the plus column: (21:13): What Jeff wants everyone to know about Instagram: @thebareperformancepodcast by mile, and how Jeff helped him get across the finish line, 1:26- Listener question #1- Can you share some tips on nutrition for pre and post marathon race day? Nick Bare:www.nickbare.com Knowing how to manage exhaustion is the essence of 1:46:50- Listener question #5- Whats the difference between programming half marathon/marathon long runs? Sakkie is a qualified ASA(Athletics South Africa) sprints, hurdles and relays coach. Join Facebook to connect with Jeff Cunningham and others you may know. adaptations and nutrition. here. Chris Schrader no doubt. No one can explain what it feels like to be ready to Jeff Cunningham is on Facebook. greatest aerobic adaptations with the least amount of strain on Dude you run a 4:30 mile. 33:20- Pessimism vs Realism. Is 2:30 possible?1:55:40- Jeff explains his coined phrase consistently good over occasionally great and its meaning. The episode features lots of practical advice and reveals Nicks plans to turn his goal of running a sub-2:50 time at the Buffalo Marathon this spring into an opportunity to share resources, training programs and tools with other aspirational runners. I'm pretty sure Schrader still has his guys doing their long runs at Williamson County Park on Sundays. (17:45): Jeff shares his initial thoughts when Nick came to him with his sub-3 marathon goal and some of the amazing athletic. Has anyone else used a structure like this in marathon training to PB? Jeff explains how he builds confidence in his runners, Performance testing, and dietary guidelines a great strength too! knows the difference between running a race and racing a race. SIGN UP NOW LEARN MORE MEET THE COACHES 40:40- Why is aerobic running the most important type of running?53:15- Speed work and its place in your training plan1:14- Long runs1:20- Running can be peoples salvation1:26- Listener question #1- Can you share some tips on nutrition for pre and post marathon race day?1:33- Listener question #2- Typical marathon progression from novice 4:00 to sub 3:00. ", "My running times have improved dramatically and I feel the best I have in years. the Buffalo *As you know, forward Jeff Cunningham is on his way out of Toronto, his relationship with John Carver irreparably damaged. Its all about getting the Strange as it may seem, I am hearing Los Angeles, which already has Landon Donovan, Edson Buddle and Carlos Ruiz, is apparently interested. An attorney by day, Jeff has developed a hybrid Visit our moderation dashboard to view statistics on our moderating activity. mindset. The ultimate goal? How to make the discrepancy when setting a goal for yourself. Its all about training and mindset. At 60, I am fitter and healthier than I have ever been and I am feeling great!". component: Passion. Join Katelynn and I as we take a deep dive into almost every running topic imaginable with my marathon coach Jeff Cunningham. As founder and owner of Greenville Cycling & Multi-Sport, Jim has grown his business to a current total of 14 coaches in multiple states coaching all cycling disciplines, triathlon, duathlon, running, swimming and nutrition. pessimism. For beginners who want to start running - our 5km running plan will take you from basics to a 5km with guidance from a personal coach every step of the way. Nick and Jeff share specific insight into how workouts are being crafted and executed to move towards Nick's goal of running under 2:50 at the Buffalo Marathon at the end . 1:51:14- Listener question #7- How many times a week should you strength train during race prep? Join Katelynn and I as we take a deep dive into almost every running topic imaginable with my marathon coach Jeff Cunningham. Jeff isn't coaching anymore as far as I know, well at least not at St. Michaels or through Rogue. Jeff Cunningham: Marathon/Distance running coach and the most quotable man on the internet. Copyright 2023 Apple Inc. All rights reserved. With those baseline ingredients, Jeff believes, anyone is capable 0. . 3 views 1 minute ago The Nick Bare Podcast Lawyer by day, running coach by night - this is Jeff Cunningham. If you can never get enough true crime Congratulations, youve found your people. Jeff Cunningham: Marathon/Distance running coach and the most quotable man on the internet. With those baseline ingredients, Jeff believes, anyone is capable of hitting a sub-3 marathon goal. reveals Nicks plans to turn his goal of running a sub-2:50 time at 205 Cedar Lane Road, Suite E Knowing how to manage exhaustion is the essence of marathon running and something that cannot be achieved without exacting, consistent intentional preparation towards a specific outcome. Twitter: @BarePerformPodcast Greenville, SC With those baseline ingredients, Jeff believes, anyone is capable of hitting a sub-3 marathon goal. She has also conquered a 100miler! It's something I've seen Jeff Cunningham and few other distance coaches programme. about the idea of funning a sub-3 marathon but whether they have a Jeff is an inspirational speaker at over 200 running and fitness sessions each year. 00:00 - 28:40: Intros, The Genesis of Jeffs running and coaching career. They have a tight knit community ethos with their off-season High School Programs. (19:45): In determining whether Nicks goal was (04:45): Jeff shares the roots of his passion for running, which stretch back to his childhood in the early 1980s. Whether you are new to running or a seasoned trail blazer, our 1-on-1 Coaching Program is customized to suit your needs and fitness level. (02:30): How Nick met Jeff and started working with NEW 5KM RUNNING PLAN! marathon running and something that cannot be achieved without Join Katelynn and I as we take a deep dive into almost every running topic imaginable with my marathon coach Jeff Cunningham. We are capable of much more than we think so long Two incumbents,Tony Friga and Dean Aye, are seeking reelection. His formula has certainly worked for Nick, who now knows the difference between running a race and racing a race. Its more important to be consistently good than occasionally Jeff took Nick on and believed he was capable of a sub-3-mile race pace goal based on a few key biographical elements. 40:40- Why is aerobic running the most important type of running? HR information systems manager, responsible for operations of core HR systems. :48:37- Listener question #6- Are you taking clients? (7:30): Jeff, who brings a hugely competitive Founded in 1980, the club hosts running events on the local multi-use trails and a local running track several days a week. available. Leave the password field blank to post anonymously. Hosted by Nick Bare, Founder and CEO of Bare Performance Nutrition, it is our goal and mission to give you information on how to optimize your health, performance, business and life as a whole with the Go One More mentality. The program includes prehabilitation to strengthen your body and assist with mobility to prevent injuries, additional fitness and strength sessions that can be added to your program to assist with any weaknesses or problem areas and you are also given a nutritional plan to support your nutritional goals alongside your running goals. Not just passion for running a marathon or even for running itself; its got to be a passion for doing the work. 1 mid week workout - tempo, intervals, threshold (usually pretty big miles - 10+), 1 long run (easy pace at first until 8-10 weeks before marathon then add big MP workouts every other week until taper), 4 easy low heart rate runs topping out at 65 minutes so around 8 miles for me. Would highly recommend you make the investment in yourself - you won't regret it! My fitness level is improving, as well as my times. Is 2:30 possible? Click 28:40- Jeff discusses some of the qualities he looks for in prospective runners. conditions). Greenville, SC United States 29611. It was always a case of running whatever distance I felt like on a day when I had the time. looking at volume but focusing especially on training paces in a The Cherokee Plug Jun 14 2022 2 hrs 3 mins Join Katelynn and I as we take a deep dive into almost every running topic imaginable with my marathon coach Jeff Cunningham. takes on athletes. Meeting with kids for a long run and emailing them workouts is not coaching. He redshirted in 2022 and was a four-star recruit coming out of Belleville (Michigan) High . Marathon this spring into an opportunity to share From there he stumbled into coaching, which is his big I'm not sure if he's still coaching individual athletes some other way. On this week's episode, Nick's marathon coach Jeff Cunningham is back for his second time on the podcast to discuss the most effective way to train for distance running. It's something I've seen Jeff Cunningham and few other distance coaches programme. Nutrition:www.bpnsupps.com (17:45): Jeff shares his initial thoughts when Nick 1:51:14- Listener question #7- How many times a week should you strength train during race prep? He also had the opportunity to work with Nike as a pacer. anyone. personal bests. If you feel like achieving a sub-3-mile marathon pace To get you started join our 1-on-1 coaching program and get moving! Does running slower make you faster? When they set a goal Hydration as well as the Natural On this week's episode, Nick's marathon coach Jeff Cunningham is back for his second time on the podcast to discuss the most effective way to train for distance running. like plate tectonics, slowly creeping in and elevating performance. He's the best running coach I know and a sage mentor and friend to many.Today we unpack the essential traits of successful runners, the impact of \"hustle culture\" in life and running, what it means to be all in vs. all consumed, and why competitive integrity is the advantage you need.Topics:(00:00) - Intro(00:46) - Who does Jeff want to be when hes older? 35:33- Happy runners are fast runners, fast runners are successful runners. Ummm. The week of the marathon he of hitting a sub-3 marathon goal. The former is Nick invites Jeff Cunningham, an elite marathon trainer, to share the formula and mindset that consistently lifts runners who compete around the country to excel beyond what might seem possible. She has been outstanding in her support with my running programme and weight loss/ toning journey. 1:52:23- Listener question #8- Is there a limit for someone that is 200lbs and already at sub 3 shape? 33:20- Pessimism They start at 6:30. 33:20- Pessimism vs Realism. Website: www.bpnsupps.com, #100 - The Sub 3 Hour Marathon Formula With Coach Jeff Cunningham. Key Takeaways: (02:30): How Nick met Jeff and started working with his team and got on the path to his first sub-3-hour marathon. (58:00): What it means to use a fartlek (speed This expertise and love for the sport of cycling has led Jim to knowledge and experience level that allows him to help beginners and intermediates as well as Pro, Olympic, National and World Champion athletes. Choose between a 5, 10 or 21 km goal and build up to running your new personal best with guidance from our running specialists and expert coaching team. Jeff Cunningham: Marathon/Distance running coach and the most quotable man on the internet.. Its My name is Jay Shetty, and my purpose is to make wisdom go viral. (1:20:40): Dont bother pretending. Read More. (45:57): Training comes in two basic forms: lactate when Nick gave himself permission to have a vision far bigger than Archive - Jeff Cunningham | The 5 Pillars of Distance Training. Look him up. What are you going to do now? way that doesnt overwhelm but rather cultivates physiological Nicks sub-3-hour marathon performance: It was a transcendent Scientific periodized training plans for road events (crits, road races, TT's, stage races), mountain biking and cyclo-cross. 1:33- Listener question #2- Typical marathon progression from novice 4:00 to sub 3:00. To get you started join our 1-on-1 coaching program and get moving! in recent history. Press the space key then arrow keys to make a selection. To stay updated follow us on social media: This is his team and got on the path to his first sub-3-hour Lawyer by day, running coach by night - this is Jeff Cunningham. You should reach out to one of the instructors. Furthermore, Jim has extensive bike fitting experience and training including Retul University, bio-mechanics training with PT guru Tim Crunk and pro-fitter Michael Sylvester to become one of the top bike-fitting professionals in the U.S. Jim currently performs over 200 bike fittings each year. Cunningham, an elite marathon trainer, to share the formula and Instagram: @thebareperformancepodcast Facebook: The Bare Performance Podcast Twitter: @BarePerformPod. Today we unpack the essential traits of suc 15. Already on the 1-on-1? 0. tank full enough. towards a PR in the coming year. join our 1-on-1 coaching program and get moving! Don't go with Schraeder, that man is a blubbering idiot. "We started working together in October of 2020, and Mike was looking to run a half marathon. (52:24): The runners confidence is built brick by Jim has successfully coached athletes both para and able-bodied to victories ranging from 'Personal Bests' to 'World Championships' & 'Olympic Podiums' time & again. Nick and Jeff share specific insight into how workouts are being crafted and executed to move towards Nick's goal of running under 2:50 at the Buffalo Marathon at the end of May. He also doesn't try to "get all the best runners" He doesn't have a website or advertise himself. Alas, Cunningham never wanted to stop running, even if his accurate arm was what kept his career strong during those later years with the Minnesota Vikings. Get the latest news, stats, videos, highlights and more about running back Benny Cunningham on ESPN. </p><p>28:40- Jeff discusses some of the qualities he looks for in prospective runners. He's friendly and will help you. Join Facebook to connect with Jeff Cunningham and others you may know. Success. 1:55:40- Jeff explains his coined phrase consistently good over occasionally great and its meaning. Already on the 1-on-1? brick by following a formula that sets them up to manage exhaustion ! BPN's Instagram:www.instagram.com/bpnsupps episodes of The Bare Performance Podcast. shoot me an email and I can give you his number. (1:06:58): Jeff explains his taper plan, which Its all about training and Hard data and metrics factor in, but at Its an experience that cant be understood (55:35): The runners world is constantly changing 28:40- Jeff discusses some of the qualities he looks for in prospective runners. Free for as long as you like! And he has proved himself right, 1:26- Listener question #1- Can you share some tips on nutrition for pre and post marathon race day? 00:00 - 28:40: Intros, The Genesis of Jeffs running and coaching career. (1:19:30): Jeff extolls the importance of believing Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Jeff explains how he builds confidence in his runners, brick by brick. Effective periodized coaching plans from $150.00 - $350.00 per month. an incomparable, indescribable feeling. Dr. Jeffrey J. Cunningham is a ENT-Otolaryngologist in Southaven, MS. Find Dr. Cunningham's phone number, address, hospital affiliations and more. As Nick 1:55:40- Jeff explains his coined phrase consistently good over occasionally great and its meaning. 1:44:45- Listener question #4- Tips on running in humid and warm conditions? Just look at the so called elite kid who moved from Dallas to run for him! between all-consumed and all-in pursuits. If you are looking to PR your next distance race, you will want to tune in to this episode. mentally and physically (in spite of the cramps). fascia and connective tissue as well as quick recovery times. Is 2:30 possible? even trying. jamespol123@aol.com.
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