Thursday, May 19, 2011

Change is good

The decision to change academies was definitely the right one for me. Now that I am back to training, I actually enjoy it again. It has been a very long time since I have felt that passion for training that we all know. Like I said before, I loved my old academy but it just didn't fit me. I think my style, my personality fits much better where I am now.

I think that I have progressed in my game more in the past few weeks of training there than I had in the last two years (albeit I have had a lot of time off the mats) at my old academy. I am finally getting the attention, encouragement and correction I need to progress. I am starting to get confident with the things I do well and that is allowing me to feel comfortable enough to reach out and expand my game, trying things I would normally never try. I played spider guard with a behemoth of a guy the other day and actually did very well, stifled his pass attempts and managed to sweep. Trust me, that never happened with my game, until then.

Being back on the mats has taken a bit of a toll on the body. Seems that my skeleton isn't used to the extremes we put ourselves thru in training. I aggravated a long time hip injury and just a few days after I hurt my shoulder when I let an Americana go too long before escaping. The funny part was my shoulder felt fine. Until the next morning. I was in agony, had to wear a splint for two days.

Don't worry. I think that I am beginning to acclimate pretty well. I have already seen huge gains in my cardio and strength. Plus, as an added bonus, I have dropped about half the weight I brought back with me from Louisiana. My gi pants are getting baggy and I'm finding myself fitting into things I have not been able to squeeze into for over a year. Too bad styles change. Oh well.

I'm very excited to be back in it again. And to top it off, the Mundials are just around the corner. I didn't get to go last year because I was out of state, but this time I will be there on Saturday and Sunday to soak up all the action and root for some friends competing..

Now that I'm back, its time to update my goals for the rest of the year, update some of my other information, and get myself back in the rhythm of writing about all this madness we love.

Tuesday, May 10, 2011

I'm Back

It has been so very long, the phrase "where do I begin?" seems to dwarf in comparison to all that I have to tell. In my absence from posting, and my absence from training for that matter, my life has changed dramatically and I am finally finding that "normal" again.

Let's see. My last post was about the Braulio Estima seminar I attended in February of last year. Yes, that's over a year without a post. Without a whisper, without really training at all. So, what happened in that year? Where did I go? What could have posessed my soul so deeply that I was unable to train? Who is asking? Well, since you are reading, I'll take it that you are asking. And, since we are such good friends, I will fill you in.

I did train again after that Braulio seminar. It took about a month or so for the back pain to subside. It was miserable. If you have the chance to opt out of a pinched nerve in your back, I'd recomend doing so. When I finally got over the pain I attended yet another seminar. This time at my (then) home academy. The seminar was held by Samuel Braga.

Samuel was one of my original instructors in BJJ, when our gym was Gracie Barra in Lancaster California. Since then he has moved on and has opened his own academy in Tennesee. If you are having difficulty in placing who Samuel Braga is, look back to the 2009 Mundials. In the featherweight finals agains Guiherme Mendes, Samuel performed the "shove heard round the world" when he took exception to the Atos team member performing their trademark sword gesture after the win. This momentary lapse in sportsmanship  is not indicitive of the man I know, of the instructor who taught me. Yet, I digress. The seminar was incredible and it also marked my last bit of training in California, until two days ago.

You see, my company (a large, areospace and defense contractor) has a location in Lake Charles Louisiana. This location had taken on a contract that they were not prepared to perform on. As a result myself and several others from all over the corperation were sent there to help get things in order. What was supposed to be just up to 90 days of work turned into almost an entire year. So what could have happened in that year away from home you ask? Well be patient. It's coming.

During this time, my marriage came to an end. Not because of the distance. You see, the relationship died long before I was sent away. I think it was the time we spent living independently that made us both realize that whatever we had, ended long ago.

Not one to dwell, and being ever so lucky, I found someone in Louisiana that I have grown to love so very much. I have never ben a believer in fate or destiny, but meeting this girl has made me start to question that. Sometimes we need to take the longest road to reach our destination; that way we truly appreciate it when we get there. And I sure do appreciate it.

I also discovered that while working in an unfamiliar town (that only has one BJJ school) it becomes difficult to perform at work, rebuild a life after divorce, find yourself again, and fall in love all at the same time. Add training into the mix and it becomes downright impossible. The school in Lake Charles was a nice place, full of good guys. I managed to get there about 3 or 4 times in the last year. I never quite felt at home there but I still value the time I spent there. So, Lake Area BJJ I salute you. Thank you for your hospitility!!! Truly a bunch of southern gentlemen.

I had fallen in love so much with the region that I was wanting to go native. I planned on starting my new life there. In fact I was in talks with my company to make that happen when it finally arose that they cannot afford me. And so, back to Cali I came. That was in February. So, after a few months of false starts, I have finally gotten into a rhythm and things are starting to go right.

Now that I am back, I have also changed academies. I had no real problems at my original school. In fact, I love my instructors and training partners there, but for some reason I just never really fit there. I had a great instructor and a great group of guys but it just didn't fit my personality. It was a very hard thing to make that change, but once I decided and realized that the move was what was best for me, it was very easy.

More to come on all that soon. For now, it is so very good to be back in it! See you on the mats!

Monday, February 8, 2010

Braulio, Bad Weather and Backaches

(2/5/10 6:00pm) Braulio Estima Seminar at Gracie Barra Huntington Beach

We have all heard the stories. Insert grizzled old man here describing the treacherous trek back and forth to school every day; uphill, both ways, in the snow, without shoes. Point being, they had it so very bad so how dare you complain about your own little inconveniences in this rather comfortable age in which we live. Well buckle in youngsters, cause I got a whopper (no not from Burger King....mmmm burgers).

On Friday night I attended a seminar put on by Braulio Estima. In case you don’t know who that is; he is an awesome BJJ competitor and won the ADCC last year. But we’ll get to him and the seminar later. I need to talk about the drive down.

I live in Palmdale California and the seminar was in Huntington Beach. According to MapQuest, to get to GBHB its 97.95 miles one way, so I am going to round to 100. It’s my story, if I want to take liberty with 2.05 miles I will.

Not only was it 100miles, it was 100miles with more than half of it on the 405. Anyone familiar with LA traffic knows that the 405 is a special little slice of hell. I refer to it as the world’s longest parking lot.

So, not only was it 100miles, it was 100 miles with more than half on the 405, and it was a Friday afternoon, when everyone and their uncle is either escaping to or away from the city.

Did I mention that it was raining? It was. So it was 100 miles, down the 405, on a Friday afternoon, in the rain. Beat that gramps! Yeah, that’s what I thought. You got nothin! MapQuest tells me that it should take 1 hour and 46 minutes. That is optimistic without the weather being a factor. So let’s do math, I left at 2:30pm and I arrived at the academy at 5:45, just before the scheduled 6:00pm start time. I will subtract 15 minutes for the quick stop I made into Jiu-Jitsu Progear and that puts my total, one way time at 3 hours. Yes, not a typo, 3 hours.

What could be worth spending 3 hours sitting in LA traffic, on the 405, on a Friday afternoon, in the rain? That’s easy, Braulio Estima. Braulio is a Gracie Barra black belt with more accolades than I can mention. Perhaps the most significant, recent, feat of his was his winning the ADCC Absolute last year. Beyond that, he is such a nice guy.

I won’t go into specifics about what we covered because I think people need to go see Braulio when they can and learn from the source. His seminar dealt with working in the guard primarily. I am always looking to fortify my guard game so this was great for me. We took good notes while there so that we would be able to remember the techniques we learned as well as the overall strategies that he gave us. Braulio has a unique way of looking at positions and submissions that I have never thought of but it makes so much sense once you hear it.

His enthusiasm for teaching and sharing his knowledge is so apparent. He genuinely enjoys helping everyone in the class learn something new. We counted 51 people on the mats and though there was zero extra mat space, he made it feel like a small group of friends. Braulio made a point to personally check up on everyone and it felt like one big private lesson.

I have to give some thanks to Professor Filipe “Jerry” Oliveira. He made us feel welcome and at home in a strange academy. He treated those of us from different academies as long time friends and was so very helpful. In fact, everyone at his academy treated us very well, so a big thank you to them.

Ok, so now the dark lining on this big shiny silver cloud. Somewhere during drilling techniques I managed to hurt my lower back. I have no idea how it happened. I was working with Dr. Evil and all of a sudden there was a little pain. That pain began to escalate and by the time we left it was horrible. I made the drive home (two hours this time) and got home at 12:30am.

I tried to get some rest but I could not get comfortable. I managed to get myself out of bed and in agony I drove to the urgent care at 5:00am. The doc there gave me a shot in the muscles in my back and sent me home with a prescription for Flexeril. All day Saturday I wrestled with the pain and tried to rest it as much as I could. Sunday was just as bad, if not worse. There were times that I thought I had broken my back it hurt so bad. I went back to the urgent care, during the Superbowl. This time they took x-rays and luckily they were clean. The doc said it could be a minor burst or slipped disk. Hopefully it’s just a pinched nerve or something. As I write this, it’s Monday and I am still in a great deal of pain. I will keep up my meds and hopefully whip this thing into submission soon. I hate how much I have been off the mats already this year and I don’t need another setback. Fingers crossed it’s just a pinched nerve or something and I can get back on the mats soon.

Bottom Line, if Braulio comes to an academy near you, pay the fee, make the drive and enjoy a fantastic BJJ experience with one of the most talented and nicest guys out there. He is making his way around the states so be on the lookout.

Tuesday, January 26, 2010

Rehab, Retention and Repetition

(1/25/10 6:30pm) BJJ

One of the odd things about training in a gym that has yet to open is the fact that most every night is like open mat. For me this proved to be a very good thing as I am still nursing my shoulder and back…back to health. The pain all day had been very mild which was a welcome change. For days it has felt as though the muscles in my back had gotten shorter and like someone had shoved a small rock underneath my shoulder blade. So, to whoever it was that shoved a rock in there…..a very sarcastic Thank You!

As far as training; I found someone else who just wanted to go light and we worked on drilling a few specific techniques. Armbar from mount, a neat side control kimura set-up from Braulio’s Invisible Jiu-Jitsu, and as always I worked on my guard retention.

After enough reps we moved on to specific training. I put myself into bad situations (mostly under side control) and worked to get back to guard or to reverse completely and end up on top all the while my opponent tried to pass to mount or submit. I forced myself to try a few different escapes. In live rolling I typically rely on the upa-shrimp-up to knees and shoot for a single leg. That escape has served me well but from time to time I am against people who can greatly out-wrestle me and I typically end up losing any advantage and end up back where I started. So for this session I really tried to work on getting to half guard and getting back to full guard.

I had a great deal of success with getting back to guard and I think that now I will be more apt to do the same in live sparring when against a formidable wrestler (of which we have many). Now I am not discounting the fact that I need serious help with my wrestling. If I happen to find that one gem in the rough that is smaller than me with even less wrestling skill I end up doing well. But most of the time I end up working from a bad position. I guess that should be another goal for this year, to improve my wrestling / judo.

When I got home my shoulder started to talk to me again. I dosed up, hit the sack and this morning it feels much better. I am debating between doing jits again tonight and risk aggravating it or to just hit 24 Hour Fitness with my temporary pass and just work cardio and such to save my shoulder. Decisions decisions.

Thursday, January 21, 2010

Feeling Un-Awesome

Ok, so far this year has not quite gotten off to the start I wanted it to. I started out with some kind of cold that just would not go away. Then I developed a pain in my shoulder / back that just continued to get worse and worse. Once the cold subsided and my shoulder was just unbearable, I decided to go to the urgent care to make sure nothing was seriously wrong. The doc took x-rays and thankfully they looked normal. He told me it is probably a spasm underneath the shoulder blade that is causing all the muscles around it to tighten up and guard it, thereby perpetuating more pain. It’s a vicious cycle. He prescribed Vicodin and Flexeril. The Vicodin is for the pain and Flexeril to relax the muscles. Cool. A few doses of these over the next few days should do the trick.

So I got home from the doctor on Tuesday night, popped my new pills, had dinner and went off to bed. It would seem as though two prescriptions were not all I got from seeing the doctor as I awoke at 0100 racing to the bathroom to vomit. I felt horrible. Then I performed encores at 0200 and 0330. Needless to say that was a miserable night. All day Wednesday I was in agony. I alternated between the sofa and the bed all day, trying to find some relief. I tried to keep my fluids up but it just was not working. I wasn’t even able to eat but a few spoonfuls of the chicken soup my wife made me. It seems as though I picked up some kind of bug at the urgent care that wanted to see me suffer for 24 hours.

This morning I am feeling 1000% better. I still have absolutely zero energy so I know I won’t train again tonight. My shoulder is still killing me so I am planning to get some real food in me and to resume taking those meds to hopefully heal it up. If I am going to miss training it might as well be to heal up so I can get back to healthy. I have not had one single week of being totally healthy at all this year. I can’t wait for that to happen! Mentally I am ready to conquer the world, physically…not so much.

So that is the scoop for now. I am sure that by the end of this month I will be back to 100% and will be able to get back on the path to world domination.

Sunday, January 17, 2010

Lets Get This Party Started Right

Goal Setting (1/17/2010)

Ok, it’s the end of the second week of 2010. Really, 2010? We have only had two weeks in this New Year and already there is so much to report. It has been a busy year thus far and this is the first real chance I have had to be able to sit down and put virtual pen to virtual paper. Since this is my first post of the New Year and I have had some time to reflect I guess it is time to announce my goals to the community.

Recap of 2009:

January started off like I had hoped and expected. There was a lot of BJJ going on until I went back to work and then naturally it began to curtail as the grind resumed. Still, I was optimistic and feeling improvements for the first time in a long time. It might just be a good year.

Then in February I suffered two strokes within 24 hours. Those were strokes 4 and 5 respectively in my relatively short life. To my friends under 30, shut up. I’m still young…ish. Anyway, these strokes landed me in the hospital and shaped the rest of my year.

While in the hospital, I was diagnosed with a PFO, a hole in my heart that allows small clots, less oxygenated blood and other nasties to circumvent the normal filtering process and loop straight to my brain. Yeah, it’s as crappy as it sounds. Well at the end of April I had heart surgery. I was free to return to action in the gym around July. Needless to say, six months of NOTHING really took a toll.

I spent many a night in the fitness kickboxing class to rebuild cardio and strength. That was a long, tedious and sometimes frustrating process. I felt a great sense of accomplishment after each session and now I am so very glad I did it. I can really feel the difference and I know it has helped me to lay a foundation for this year.

I did do more and more BJJ toward the end of the year and I even got my second stripe. Finally. I have been training off and on since October 2007 and I am a two stripe white belt. I am not complaining, just stating the fact. During all that time I have had strokes and other medical problems keep me off the mats for long periods of time. I am so very optimistic that 2010 represents the first year ever in which I will have no substantial interruptions in training so I can get where I should be.

So with all the off the mat stuff in mind, lets take a look at the goals I set for 2009 and assess where I have made progress and where I have not. My comments as of now are in blue following the asterisks.

2009 Goals:
  • Become a better BJJ player (Easy one eh?) *I think I did this one despite the odds
  • Train more consistently *This one was impossible because of all my medical drama
  • Attend minimum of 3 classes/week *As was this one
  • Attend Open Mat more frequently (it rocks) *I did attend more sessions when I could
  • Improve my guard game *This I fear was a point of regression
  • Make the Triangle my go-to submission *Also one I was unable to work on
  • Improve my conditioning *After 6 months off the mats and then 6 months of work; I feel that I am now better than ever
  • Fitness kickboxing classes *I did a ton of these to recover and rebuild my cardio. It worked
  • More cycling (Mountain / Road) *Only made it on a few road rides and NO mountain rides
  • • Keep my head in the “right” place *I think the time off helped my mental game. I don’t freeze nearly as bad anymore.
  • Get more photos during training *Not a single one
  • Write more *I did write more, most though was chronicling my heart condition and surgery
So now that last year is over and all the medical stories have gone by the wayside I can take a look forward. I didn’t want to overanalyze my goals for this year I just want to take it as it comes and enjoy being able to train and train hard. So, with all that in mind, here are my goals for this year.

2010 Goals:

  • Continue to Work on my Guard
  • Work Hard Enough to Deserve Promotions
    • Third Stripe
    • Forth Stripe
    • Blue Belt
  • Train BJJ 3 Times/week (Minimum of 156 Sessions in 2010)
  • Strength and Conditioning 4 Times / Week (Minimum of 208 Sessions in 2010)
  • Visit and Train at 4 Other BJJ Schools
  • Write More; 2 Posts / Week (Minimum of 104 Posts in 2010)
I think this is a doable list. In fact, I hope to add to it as the year progresses. Since this will be my first uninterrupted year of training, I don’t want to create a laundry list of unattainable items nor do I want to box myself in with a gaggle of restrictive goals. This is BJJ, we are supposed to be able to just flow right?

Now, keep me honest community. Hold me to the fire and help me attain these goals, help me to grow as a BJJ player and help me to grow this fantastic endeavor that has us all in its spell.

*PS: My original Professor, Kazeka Muniz is opening a new gym in Palmdale and I have left Fight Factory to train with him. The new facility will be as amazing as his instruction. So, if you ever find yourself in Palmdale California, stop by Premium Fitness and take a look.

Tuesday, November 3, 2009

2 Hours and 5 Rolls

(11/3/09 5:00pm) Fitness Kickboxing
(11/3/09 6:00pm) BJJ


Renee taught the class again tonight. And again, the "warm-ups" were rough. We started off with what I think were 50 squats before we started jogging. The warm-up period is always difficult and leaves me doubting that I will be able to push thru and finish. Particularly when we do sprints down the long sides with shuffles around the short ends. That little delight feels like it lasts for an hour and a half but I am willing to bet it is only like two minutes.

We worked some different combinations on the heavy bags tonight, which was a nice change. Over the past few weeks my left hook has been getting pretty strong and tonight we worked hooks on both sides and now my right seems to be catching up.

The end of the class was pretty mild as compared to normal. The ab work, though a lot of reps, was not too extreme and only included a handful of the normal torturous exercises. At the conclusion I went to the locker room to change and get ready for Jits.


I hit the mats just as the warm ups were hitting the to-the-wall and back phase. I looked around, saw Dr. Evil but someone was conspicuously missing. Where the hell is Neil. Ok enough of a jab at him for not showing up. I hope the Big Mac was worth it buddy!

We drilled a spider-guard pass. For this one, we gripped the pants, on the inside, shook off their foot-to-biceps control one arm at a time. You then drive one leg to the ground, never letting it go till you obtain stable side control. With the other hand you shoot under the free leg, drive your head to their thigh and reach back grabbing the belt to prevent escape. You then walk around, passing the trapt leg and establish side control. This was pretty nifty and I actually pulled it off twice in rolling. That is great for me because I typically suck at getting past spider.


My first round was with Paul, a big guy tipping the scales at 240+. Big, strong guy. I did pretty well against him. To my surprise, I was able to negate a lot of his strength. I even got to mount and threatened a choke by the end of the round.

Second round was with Dr. Evil. As always we had a see-saw battle. The first half I was in control and even caught him with a wrist lock from on top in side control. But then, I started to gas. As he later pointed out to me, this was like minute 116 of training for me so it is understandable. We finished out the round with him taking my back.

Third round was with Sarge (Ruben). Traditionally Sarge would always take my back right off the bat. This time though I did pretty well with my wrestling and even managed to win an exchange. Sarge is very strong and surviving his constant onslaught felt good.

Fourth was with Ian, our resident phenom. He would instantly trip me up with his slick spider-guard entries and I would be on defense from the start. He choked me from various positions in many different ways. At the end of the round he said something that I am going to try to remember. He said that when being attacked, you need to respond right away; when attacking, you can take your time and wait for openings. On defense I tend to wait for small mistakes or opportunities and sometimes I get too patient till I don't have anywhere to go any longer. So thanks for the advice Ian.

Fifth round was back with Paul. I was doing well again till I missed on a guard pass, got caught in an oma plata sweep attempt and rolled into the wall. Once trapt I was pretty well stacked and with his weight bearing down, I felt something in my left ribs pop. I verbally tapped and sat out the rest of that round (about a minute). The rib is just fine now, but at the time it really took my breath away.

Great night of training. I seemed to hold up pretty well with the double work-out. Just need to keep it going.

Death to the Fat Kid

No offense to any actual fat kids out there. I am not talking about you. This post is about me personally and is not intended to portray any other fat kids real or fictional.

About one year ago I wrote a post in which I talked about having lost 30 pounds (195 to 165) and that I was 15 pounds from my goal of 150 ( Since that time I have had some...challenges. I had a couple of strokes at the beginning of this year that kept me off the mats, followed by the diagnosis and surgery to repair a hole in my heart.

All in all the first half of the year was shot from an exercise perspective. I was not allowed to do anything but normal life minus exercise. That was pretty difficult for me but hey, it is what I needed to do in order to make sure I would be alright for a long time to come. So I followed doctors orders and in the process lost focus on my eating habits. Lets see, no exercise and eating too much, not a good combination. Lets just say that I backslid a bit.

I was down to around 165 last November and now I find myself at 178.4lbs a gain of 13-14 pounds. When I look at it in that perspective, 6 months of nothing and only a 14 pound gain, its not too bad. Only 2.5ish pounds a month. Needless to say I still want to reach my goal. I want to get down to my original planed weight of 150 and I am motivated to do so.

I have added a weight tracker to the right hand side of my blogs homepage. I will keep track on a weekly (at least) basis of my current weight and body fat percentage. My first post in there is:
  • Weight: 178.4
  • Body Fat %: 21.5
I am hoping that having it out there in front of me and in the eyes of everyone who reads this will help to keep me marching toward my goal. My biggest problem as of late has been my food choices. I have been eating out tooooo much and enjoying large portions of the wrong foods. I love you ice cream and I will miss spending as much time with you.

Bottom line, I need an accountability system and this is the right venue. Reporting progress or lack there of is a heck of a motivator for me. So I ask your help. Keep me honest and if you see me eating crap, call me on it. Help me kill the fat kid once and for all.

Monday, November 2, 2009

Kicking Off The Week On Tired Legs

(11/2/09 5:00pm) Fitness Kickboxing

I started this session with quite a bit of apprehension. I totally expected for my legs to barely work if they worked at all. Yesterday was the now fabled 50 mile road ride so I knew that I would just be spent.

I was surprised all day that I was not really sore at all. I had a little bit in my legs but my shoulders and arms bore the brunt of my residual soreness; what there was. I guess that ice bath really did help. Thanks interweb for all those videos of folks like Wand and Tito dunking themselves into freezing cold water after a workout. Finally something useful pulled off the idiot box (other than this blog of course).

We did basically the exact same workout as all of the sessions I attended last week. Starting off with 110 squats before we even started the normal"warm-up" phase. I started feeling it in my legs around squat #30, but I pressed on and completed the entire workout as normal.

Unlike Saturday morning, at the end of class I was able to prop myself up without collapsing into a heap on the mats. Progress. Tonight I actually felt as though I started to turn a corner and that I am in fact getting a bit fitter. It has been a long while of plateaus, road blocks and uncertainty about my heart. Now though, I think it is all starting to come together. So a big thanks to everyone who has helped me along the way to get to this point and thanks in advance for helping me to see it thru.

Sunday, November 1, 2009

On the Road Again....and Again, and Again

(11/1/09) Road Cycling
*I normally don't list my cycling workouts here but this one is special.

Sunday. Normally this time of year Sundays are for sleeping in and watching football. Not this Sunday. I was up at 0600 (would have been 0700 but my phone didn’t auto update with the stupid time change) and getting ready for a ride on my road bike with my neighbor Greg. We had been talking about going mountain biking together for just about as long as I have lived there (4 years now) but as of yet had not. On Halloween evening as my wife and I were sitting outside waiting for kids, Greg and his wife were doing the same. We got to talking and he suggested a road ride and for once, I had nothing else on the docket so I eagerly said yes.

Greg said we could take a normal route of his, do an out and back. Now I already knew that Greg was in much better shape and that he would be kicking my ass on the ride. What I did not count on was just how destroyed I was from Renee’s beatings at the gym all week. When I left the gym on Saturday I could barely walk or hold my arms up due to totally fatigue. So that was the state I was in prior to this ride.

We started out at 0800. I was on my slick little road bike and Greg was plugging along on his mountain bike. All was well until we hit the first little climb on Godde hill road (it is a big, steep, up and over) and that is when all the leg work from the week hit me. Lactic acid was flowing and I could not shake it. Greg pressed on and waited for me at the ends of various sections. I was dying the entire time but I pressed on and made it. I am very proud of that ride.

Here is the box score:

  • Total Distance: 50 miles (yes really….50!)
  • Total Time: 3.5 hours
  • Total Elevation change (climbing): 3,000’
That was pretty rough. When I got home I was physically spent and sunburned. I did the old fighter ice bath trick to try and alleviate the inflammation in my legs and lower back. Basically I filled the tub with cold water and Ice and sat inside. I sat there for 3-4 minutes. Believe it or not but I think it helped. I expected to be worse for wear today and instead I feel fine…..relatively. We’ll see how I feel after tomorrow night's workout!