It’s like Jimmy V Said I Should Do

“Laugh, spend some time in thought, move your emotions to tears”. Those were the words of basketball coach Jim Valvano as he spoke at the 1993 ESPY Awards when he received the Arthur Ashe Award for Courage. Today, as I walked around Berlin prior to my participation in Sunday’s 44th BMW Berlin Marathon, I did was Jimmy V said I should do.

The hotel where I am staying is near the start/finish line. I wanted to be sure I knew my way there on Sunday morning so I walked to the start today. Along the way, I passed the Memorial to the Murdered Jews of Europe. The simplicity of the stone blocks of various heights had a starkness to it that almost requires anyone passing by to spend some time in thought about that event in the world’s history.

After the Memorial, I walked to the Brandenburg Gate which I will pass through on my way to the finish line. The gate dates to the 18th century and is a major landmark in Germany and Europe. It has been the site of some major historical events from World War II through the Cold War. Seeing the gate and realizing that I would be participating in another of the World Marathon Major events moved my emotions to tears. I am sure those tears will return and be streaming down my face as I run under this monument on Sunday.

And only about one hundred meters from the gate there are cobblestones in the road marking where the Berlin Wall once stood.

I freely walked across the stones where a barricade once stood to separate the city, and its people into East and West. As a child of the Cold War (I was born in 1955 so the city was separated when I was only 6 years old), I stood at that site and again spent time in thought of those who died trying to cross from East to West. There are pictures nearby showing the area from the time of the Walls – there were actually 2 with a separation between known as the “Death Strip”. So, escape from what was then Communist Germany was not just scaling a wall, but getting over one, across the 150 m wide Death Strip and over the other wall. Portions of the wall are in the area as a monument to the past. The wall was not very thick but it imprisoned so many people for so long. Again, I spent time in thought about the oppression of the people and the impact of the wall. As I looked at the wall and what it represents and how it has been placed for viewing throughout the city, I thought of what is currently happening in America with our Civil War statues.

My laugh came while at the race Expo. I went to the expo yesterday in order to beat the crowds at bib pick up. I had been traveling for 21 hours from the time I left my home in Hartford, CT until I arrived in my hotel room in Berlin. Yesterday was a quick in and out. Today was to roam around and see the expo. I had to chuckle as I thought of the universality of running and how the expos are all alike. After doing the outside loop of booths about upcoming marathons (I stopped to talk to those from the Dublin Marathon only to really listen to their accent when speaking), I went into the “bowels” of the expo – that center section belonging to the major sponsor (Adidas) and the their “official merchandise” offerings. I watched as throngs of runners and spectators clamored to get a shirt, or jacket, or cap with the race name and logo on it. I was contemplating getting the Limited Edition Berlin running shoe….it was soooooo light, and had that “new shoe” smell. I decided against the purchase but the laugh came when I realized that all expos are alike. Runners want all the same stuff, we grab handouts from the booths for other marathons around the world even though we have no intent on going. If we see something free on a table, we take it… and today, I was no different than any other runner.. .

So I guess I did have that full day that Coach Valvano told us to have EVERY day.

Would you get a tatoo of your Coach’s Pep Talk?

The ESPN Awards show, the ESPY’s, was on TV several weeks ago. However, the comments made by the presenter for the “Best Coach” award are still with me. It is not so much her words but more that the words of her college basketball coach had such an impact on her that she had her body permanently marked with those words. The presenter – I don’t recall her name- commented that all athletes have had a coach that helped the athlete become the best they could be. For this presenter, it was the late Pat Summit, famed coach of the Tennessee Women’s basketball team who told her players, “Left, right, breathe, repeat”. The presenter stated she even had that tattooed on her forearm.
There have been many great coaches who have inspired an athlete, or an entire team with the comments they have made. I recall reading the book “Coach” about famed Green Bay Packer’s coach Vince Lombardi who was quoted as saying “Winning isn’t everything, it is the only thing”. In searching my “On Demand” options from my cable TV service provider so I could get the name of that presenter, I came across a show that was just some of the key speeches from past ESPY awards. And then there is the coach in the movie “Bull Durham” who tries to inspire the team to win by reminding them of how simple the sport is…”you throw the ball, you hit the ball, you catch the ball.”
While not all these sayings from coaches are ones that will stay with an athlete throughout life, in my case, two simple phrases from my high school swimming coach have been with me since I was in the 6th grade. I did not go to the extent of having them tattooed on my body as the presenter did, but that does not mean the words of my coach have not been with me throughout my life.
When my family moved from Pennsylvania to north of Chicago, I was signed up for swimming lessons at the local high school. I had learned to swim with an American Red Cross course when I was younger but the classes at the local high school (New Trier East) on Saturday mornings, when I was in 4th grade, improved my swimming ability. I even won a T shirt from a year end event where the High School head coach was the judge and the criteria was not speed but form. By 6th grade, I was doing evening workouts with the high school team and the head coach Dave Robertson.
On many occasions, Dave (we never called him Coach or Coach Robertson) would tell the team two phrases which have tried to apply to my life. The first was “What I am to be, I am now becoming”. While that is something that one might think only applies in our youth, it has been a phrase that I have applied throughout my life. Whether my time in high school getting ready for my collegiate life, or as I entered the United States Naval Academy for my post-high school education, or even once commissioned and serving in the Navy for nearly 20 years as a commissioned officer in Active Duty, Active Reserve, or In-Active Reserve duty, the words of my swimming coach were always with me. They were with me when I married and when my children were born. Whatsoever it was that I was doing, the words “What I am to be, I am now becoming” were with me.
The other phrase from Dave (was “If not me, who. If not now, when?”. This has been something that I have carried with me more than the other phrase. Whether it is as I walked by a piece of trash that was not put into a trash can, or when there is need for volunteers to help at some event, the phrase “If not me, who. If not now, when?” has resonated in my mind. It is not really the sort of mantra that I have carried to my racing as something to get me to work harder toward a better finish. It has been a phrase that I have applied more to my non-athletic life and I believe I have been a better citizen than what I would have been had I not applied those words.
So for all those who have had a coach in their life, consider what that coach has told you over the years. You may find that some of those comments are those which you can apply to the whole of your life. In the case of the female basketball player that made the “Best Coach” award on the ESPY’s, this was true of the word Pat Summit told her. In my case, it was the words of my swimming coach from the early 1970’s that are still with me to this day.

Am I Dehydrated or Just Thirsty

A recent issue of a popular magazine for runners contained an article that challenges that just because you are thirsty it does not mean you are dehydrated. I am more trusting of those who publish articles in print vs just on-line as the former typically involves some peer or publisher review to verify the validity of the information presented in the article. I know that in the current day, we are dealing with “Fake news” but I believe the author, Alex Hutchinson, to have the needed credentials to write on the topic that is the subject of this article.

I am not going to write about whether or not you should drink on a run. In that same runner’s magazine was an article about offering un-solicited advice at the finish line (along with your finisher’s medal) and since I am not educated in human physiology, I will only offer you info on what I have read in hopes that you, too, will do your own research or testing to determine what works best for you. As has been said by George Sheehan “We are all an experiment of one”.

The author of the article is challenging the belief that fluid loss of greater than 2% results in degraded performance and that when we feel “thirsty” we are already dehydrated. Data presented in the article includes the fluid loss percentages of elite athletes and world record marathoners who have lost up to 10% body weight will running sub 2:04.

Research also presented discussed the data from 20k trail runners who drank a specified amount of fluids at a rate to replace fluid loss and those who drank as much as they wanted when they felt the need. The results were that the latter group were 2.6% dehydrated and that both groups had essentially identical finish times. The article does not indicate the number of subjects in the data.’

Dr. Timothy Noakes , MD wrote a book about the serious problem of over hydration in endurance sports. At, Drs. Ross Tucker and Jonathan Dugas (PhD in Sports Physiology) have articles about numerous topics related to fluid consumption and the impact on performance and as the cause of heat related illnesses. Many of their articles take a stab at the industry of sport drinks that emphasizes the need to drink their fluids.

So how much should you drink? It depends. Tests of cyclists determined even swishing fluids in the mouth can benefit performance, so it is not necessary to swallow. Learn what works for you during your training runs then apply that knowledge on race day. Avoid the “one size fits all” advertising that because a football team could not urinate that they were dehydrated and need a special drink to keep that from happening. People have died from drinking too much water.

For help achieving your running goals, contact me at

Like the song for Monday Night Football….Are You Ready for some Cross Country

School’s out for summer. No more pencils, no more books. No more teacher’s….well you know the words. But the singer with the weird make up forgot to add lyrics for getting ready for Fall XC. Summer has begun, time to start your training to prepare for XC in the Fall.

If you just graduated from 8th grade, you may not have a summer training plan from your high school coach. If you are in high school, maybe your coach did not give you a specific plan. Maybe the coach just said “Run a lot”. And waiting until “Captain’s Practice” in August is too late if you want to avoid injury and be a top 5 finisher for your team. If you think you can do it on your own without a plan by just going out for some long runs, just doing long slow running will just make you a long slow racer.

If you do have a plan from your coach, does it include interval training? That’s short distances at faster paces with a short recovery between each fast rep. Running 200m or 400m repeats with 60 to 90 seconds of recovery jog between is not just for the milers. Doing multiple reps or multiple sets of multiple reps will develop your ability to get out of the team box at the starting line and across the field quickly so you can leave the pack behind you as you enter the course where passing another runner is often harder to do.
Also include portions of your longer runs at a faster pace. The run that are done at an easy pace are intended to develop your body’s ability to generate energy from burning fat vs carbs. But, you need to train your body for the final quarter to half mile kick to the finish so include some portions of the long runs at a pace faster than your goal race pace.

Don’t forget about those rest days, either. Running every day is not good for you. Your body actually gets stronger and you get faster because of the rest days. Without them, you just continue to break down muscle fiber without giving it time to repair and heal the damage from the running. Rest days are good days for flexibility workouts and upper body and core strength training.

For the workout days, not every workout need be a running workout. You can’t become a faster runner if you just ride you bike but some cross training in the form of swimming or cycling is one way to get some aerobic conditioning while lessening the potential for an over-use injury or to just give you something to break up the routine.

If you would like some help with your summer training, contact me at or visit my website and fill in the “Contact” page.

It’s Not Like That TV Commercial About Cutting Grass

There is a commercial on TV that has the tag line “It’s not of fast you mow, it’s how you mow fast”. Like many really good commercials, you remember the commercial but can not remember the product being advertised. I often wonder if the ad agency gets credit or slammed by their client if the commercial “goes viral” but no one can remember the product

Anyway, I have been thinking about how that commercial might relate to the recent attempt to run the marathon distance in less than 2 hours. Back in the 1950’s, it was believed that humans could not run the mile in under 4 minutes until Dr. Roger Banister proved everyone wrong with a 3:59.4 on May 6, 1954. Lately, it has been the sub 2-hour marathon that has been the subject of studies. Mostly, it has been the analysis of the improvement in marathon race times and the extrapolation of the data on a graph and the estimation of the date when the sub two-hour marathon will be achieved. Like with all improvement, initial gains are large and as time progresses, the incremental improvements become smaller and smaller and harder and harder to achieve
Nike wanted to accelerate the timeline with a special project with hand selected athletes and all the support needed to achieve the goal. They selected the anniversary of Dr. Bannister’s run to try to achieve the sub 2-hour marathon. The runners were hand-picked. The course, a race car course, specifically selected because of the lack of elevation change. The time of day for the air temperature. There would be multiple pacers, not the same ones who started with the athletes who were trying to break the 2-hour marathon time. There was support on mopeds with fuel and hydration so the runners would not have to slow to get their drinks. It was never to be a world record, there are rules that dictate the conditions under which a world record can be accomplished. This attempt was to prove that the 2-hour marathon barrier could be broken. If it could be broken under ideal conditions, then maybe, just maybe it could be broken on a IAAF certified course.

I went to bed at 9 pm last night. The attempt was to begin at 11:45 pm EDT in the USA. For whatever reason, I woke at 1:38 a.m. It took no time for me to realize I had time to find the Nike website on my phone to watch the attempt. I found the site via the Facebook link but had to mute the sound so not to wake my wife. I saw them running but it was not the arrowhead shape of the pacers was not as it had been described in the pre-race post. I left the bedroom and went to the living room where I could bring up the sound and not disturb my sleeping wife. There was no clock in the image but as I saw the pacers fall away, I knew the finish line was close but I had no idea of the time. When Eliud Kipchoge broke the tape, I saw the clock but my bleary eyes thought it was only a quarter seconds off the goal. After some time, realized it was 25 seconds off the mark.

But, still, there was celebration on at the site and those, like me, who were awake around the world realized that a sub-2 hour marathon is possible and it will be a accomplished very soon. So, while the TV commercial stated that it’s how you mow fast, when it comes to the 2-hour marathon barrier, it now how you run fast, its how fast you run.

Debunking the Myths of Hiring a Running Coach

It’s not just the professional athlete, or even a fast runner who wins races who benefits from hiring a coach. If those barriers are keeping you from hiring a coach and making the move to improving yourself they are just myths; they really don’t exit.

Whether your goal for 2017 is improved health, weight loss, or running faster times than you ran last year; a certified coach can help you achieve those goals without draining your bank account or making you live a life of eat-sleep run.

MYTH #1: The fees for hiring a coach are more than you can afford. Coaching services can be as little as $20 per week up to several hundred dollars per month. Just because you are hiring a coach at the lower end of the fee structure does not mean you are getting lower quality coach (or that an expensive fee translates to the best coach for you). Research the coach you plan to hire. Anyone can advertise that they are a running coach. A fast runner that is a coach does not mean that person is good at helping someone else become a faster runner. Be sure to hire a certified coach. The primary credentialing organizations in the United States are the Road Runners Club of America, and USA Track and Field. Both organization have websites where you can verify a coach’s credentials.

MYTH #2: You may think that you are not a serious enough runner to justify the need for a coach. It is well known that professional athletes have a coach. Many “local elites” (always winning awards at local races) have coaches as well. Don’t think you are not “good enough” to need a coach or not good enough for a coach to want to help you. A certified, professional coach can offer q wealth of personalized information to you that will improve your performance, something that a friend, book, or magazine cannot do. A good coach will be one that realizes your improvement is not about them, but all about you. As you begin your on-line search, you will know from the potential coach’s response whether or not that coach is one that may help you improve. If you get a “cookie cutter response” or a list of “package deals with a price for each”; that coach may not be the right one for you. Consider also using a service that vets coaches that they then offer for hire. One such service is Training Peaks ( ). There is also a list of certified coaches available from Road Runners Club of America ( Coaches offered through the “Find a Coach” page on these sites have passed some initial examination as well as needing to re-certify at some frequency (typically annually) in order to be listed on the website.

MYTH #3: Your friends who run fast self-coach or use the training plans they found in books or magazines so you can achieve improvement doing what they do. It is possible to be successful with the use of one of these sources of training plans, but they do not work for everyone. Books and magazine plans often don’t tell you what to do if weather, family commitments, or business needs/travel result in a missed workout, or changes to the time/distance that was planned. Maybe the starting distances in the book/magazine plan are much more than your current running volume, or the paces are much faster than you can do, (even in your dreams!). Hiring the best certified coach for you provides you with the resources that gives you; a plan specific to your current level of fitness, will account for your family/work conflicts, and provide a solution for those days when you can’t get in the planned run as well as getting you back on plan toward your goal race.

2017 can be your year for improvement. Whether you are just starting, moving up to a longer distance event, or want to improve upon your Personal Best for a particular distance; hiring a certified coach will help you achieve those goals with greater probability than if you were to attempt to do that with the help of a friend, book, or magazine article that guarantees you will “Run your Best Race Ever”.

For more information on how I can help you achieve your running goals for 2017, contact me at

Hiring a Coach Is Like That TV Commerical for Car Insurance

Have you seen that commercial by the car insurance company with the woman who mentions that after several revisions of multiple spreadsheets, she finally found the perfect car? But, after a claim to her insurance company for a collision she wonders if all that research should have been for the car insurance company. Well, instead of spending your time looking at the “just for you” training plan available in magazines that are read by hundreds of thousands of runners, or look for “run your best xx race” on the internet, perhaps you should spend your time researching a coach who can write a plan just for you with your current abilities and race goals. And when selecting a coach, you want to be sure you get a good match.

So, what makes a coach a good match? For starters, the coach should be certified. Just because someone is a fast runner, that does not mean they know how to coach someone else to become a fast runner. Look for credentials and for those credentials to be current. But, while spending some time with “book learning’ or lectures then passing a written examination may be a necessary component of a coach, it is not sufficient to make someone a good coach.

Experience is a key component of a coach. Has your prospective coach been doing it for a long time or only just starting out. Not that just starting is something you do not want in your coach. Their other experiences may outweigh their recent move to becoming a coach for hire. Has your prospective coach coached athletes with similar abilities as yours, of similar age, or similar goals. Has the coach helped athletes with the race distances that are the same as yours?

What is the coaching approach? This may be hard to assess since one reason you are looking for a coach is because you feel you need to change the approach you have been using. With some questioning of the coach and independent checks of things said, you can understand the validity of what is being said. As the same questions of the different prospective coaches. Do you get the same answer? That may be an indicator that it is a valid approach. If you hear differing answers, some more questioning may be needed to understand why each thinks a different approach is needed for you to achieve your goals.

Probably the most important attribute of a coach that is a good match is one that is accessible to you. Whether a local or remote coach, how will the coach communicate with you and how often. Is it restricted to written means, such as email or text message, or do you have the opportunity for voice communications via phone or Skype ®? Is the coach accessible when needed or only for a specific period of time, or does your coaching arrangement even limit you to only xx number of contacts per week?

And lastly, can you end the relationship? No matter how good you feel about the coach at the start of the relationship, as time goes on, you may find things are just not working out as you planned. Do you have an out? Hopefully this does not happen because while you may be able to get your money back, your time to prepare for your race cannot be retrieved. Firing your coach is the last thing you really want to do. Hopefully, as part of your selection process you have learned of your coach whether it is all about you and your success or all about your coach and the coach success/financial gain.

While I would like to become your coach, I may not be the best match for you, but to discuss the contents of this article in more detail, contact me at 860 202 5229 or

The REAL Memorial Day Race

Memorial Day weekend is upon us. It has been observed every year on the last Monday in May since 1868 (at that time known as Decoration Day when the graves of the war dead were decorated with flowers). Many other things happen on this weekend, including a very famous race. It is competed over a longer distance than most races.

The race is the Comrades Marathon which has its origins in the desire of a single individual to remember the war dead from The Great War (now known as World War I). The descriptor “Marathon” is really not correct as a race with that name typically has an established distance of 26 mile 385 yards (42.195 km). Comrades is what today would be classified as an Ultra-marathon. The Comrades course varies from 86 km to 93 km (about 54 – 58 miles). It creator wanted it to be a race that would help all understand the sacrifices of those who died in the war so not only is it more than twice the distance of the established marathon, it is also competed on a very hilly course.

Upon his return from The Great War, Vic Chapman wanted to create an even to commemorate the fallen comrades and to a special comrade who had saved his life. After the war, returning soldiers created the League of Comrades of the Great War. Vic Chapman approached the organization in 1918 with the idea of a footrace between Pietermaritzburg and Durban in South Africa. I was not until 1921 that the organization granted Chapman’s request. The first event was held May 24, 1921. The League give him one pound Sterling to cover the expenses of the event (and they expected they would be repaid the money).

The start and finish alternate each year creating what is known as “up” years when the course is from the Durban on the coast to the inland town of Pietermaritzburg. On the “down” years, the course is predominantly down as it travels from Pietermaritzburg to Durban. 2016 is a Down Year.

While many of today’s events will still award medals to those who finish after the rules of competition’s stated course time limit is met, for Comrades, it is a strict 12 hour time limit. There is a race official at the finish who will shoot of a pistol to signal the end of the event. To prevent being swayed to delay sounding the signal by the sight of a runner racing flat out to cross the finish line before the gun is sounded, the official actually turns around so he is not facing the competitors when it is close to the time to sound the gun.

There are qualifying requirements for international runners. You can learn more about this event at
To learn more about how you can improve your running, over any distance, even as short as 100m, contact me at

Don’t Stress the Heat

After a week of rain and temperatures in the mid-40’s (F) in Connecticut, this week has been quite nice, even to the point of being “summer-like”. On Wednesday we went from a low of 39 to a high of 78 and Thursday some places in the state were over 80 degrees. After a few days running in this warm weather and thoughts turn to worrying about how hot the summer really will be and how it will affect my training for my fall marathon (Phili).

Our bodies are one huge radiator with the sweat glands, skin and blood vessels working together to help cool our bodies. But when the temperature of the air is higher, this cooling system has to work harder to keep us cool which means the blood that goes to our brain and muscles is being shifted to flowing near the surface of the skin to help dissipate excessive heat. When that happens, there is a depression of cerebral activity and a lowering of cardiac output and VO2 Max writes Matt Laye in the April issue of UltraRunning Magazine. Matt has a PhD in Medical Physiology and is an Assistant Professor of Health and Human Performance at The College of Idaho. With credentials like that, I paid close attention to what he wrote.

His article noted some of the things we can do to delay that degraded performance. Cooling the core with an ice vest is one method. We saw the marathoners at the Athens Olympics in 2004 wearing vests to cool their body before the start of their run from the Plains of Marathon to the Olympic stadium. I am sure those of us who were distance runners then can remember watching Meb and Deena winning Silver and Bronze. Most recently, we watched our Olympic trials athletes dealing with the heat of Los Angeles because the start of the race was later in the day to allow for better television coverage. The 120th running of the Boston Marathon this year was a warm one as well. Temps were in the mid-70’s as I recall.
Another way to cool the body before a training run or race in heat is to drink cold liquids. This has the drawback of filling your belly with a liquid that is sloshing around as you run and of needing to stop to get rid of that liquid later in the race once it is through your GI tract. The article says that data shows the ice vest to bring about the biggest improvement.

Acclimating to the heat is the best way to improve performance in heat. That can take up to 14 days of repeated exposure to heat to achieve the desired change. If you are training in a colder climate and racing in a warmer one, replicating the temperature and Relative Humidity of race day may mean you need to do some training indoors, in a room that is closed off and the heat is cranked up.

General teaching is that there is a 10-15 second/mile slowing for every 10 degrees F that the temperature is above 50 degrees F. So, when you do your training run in the heat, don’t stress over the slower pace. Do some math to estimate what your slower pace might be and use that as a guide for your training. And most importantly, be sure to be attentive to signs of heat related illnesses of Heat Stroke and Heat Exhaustion.

Be safe when running, especially if running alone. Make sure someone knows your route and when you will be back. Carry some cash so you can stop at a store to purchase a liquid if needed and certainly carry identification.

For more about training in the heat or running in general for running events from sprints to ultra distance or for sports that involve running, contact me at

Altitude Training without the Altitude

The benefits of training for endurance running events at altitude is well known and practiced. The runners from African countries that dominate the Abbott World Marathon Majors live at altitude. The elite runners in the United States move to Boulder, Colorado to train at altitude. And, while there may be differing opinions between educated physiologists about whether there is greater gain by going to altitude and staying there the entire training cycle or better gain by periodically changing altitude by several thousand feet, they all agree that there are benefits to endurance event performance by training at altitude.

That’s great if you are a professional athlete, but what about the rest of us. One product which can help mimic altitude training is Training Mask ®. As I understand the device, it creates resistance for your lungs and thereby improve performance. The Elevation Training Mask is designed to mimic the benefits of high altitude training. But, it is possible to get the benefits of altitude training without moving to Boulder and without the need of a device you wear on your face.

Before there was Training Mask ® there was the restrictive breathing techniques taught by my high school Spanish Language teacher at New Trier East High School in Winnetka, Illinois in the 1970’s. This teacher was built like a fireplug – literally, he was maybe 5 foot tall and quite muscular. He could be heard using his restrictive breathing techniques on the indoor 220 yd track in the basement of the gym after school each day.

Although I was a swimmer, he taught me the technique and I realized the benefits during a 3 mile run. The technique involves breathing in through pursed lips with a sucking sort of breath then a forceful expulsion of the air. The video shows how this is done. This technique provides a restricted intake of air. I would not recommend that it be used during any higher stress workouts, such as tempo runs or interval training, but it can be applied to shorter distance runs or for portions of longer runs.

My own experience in using the technique was when I needed to get from the site of an Scholastic Aptitude Test (SAT) back to my home so the family could leave for a long weekend in upstate Wisconsin. Through some mis-understanding on my part that a parent was coming to pick me up at the site, I turned down an offer for a ride home from a friend. After about 30 minutes of waiting and being the only one left in the parking lot of the school (what was then New Trier West HS), I realized I needed to get myself home. So I ran. It was only about 3 miles from the school to my home and I ran at an EZ pace but did not use the restrictive breathing techniques of my Spanish language teacher. I don’t recall how long it took me to get home but I do recall that I was able to run the entire distance and I was not very tired when I arrive.

To learn more about this restrictive breathing technique, or how I can help you improve your performance in running events of any distance or in other sports which involve running, contact me at