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In this recap episode, Lesley and Brad break down Lesley's conversation with intuitive eating coach Sabrina Magnan. They explore how disordered eating habits form, the power of self-awareness, and the role of travel and journaling in identity shifts. Whether you're looking to reconnect with your hunger cues or take small, consistent steps toward your future goals, this recap offers valuable insights and practical takeaways. If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co.And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:What intuitive eating means and why we lose it over time.The effect of diet culture on how we interpret hunger and fullness.How travel can shift perspectives on food, body image, and lifestyle.Why 80% of your thoughts might be stuck on repeat and how to change them.The power of journaling and visioning your ideal life.How to embody your future self through everyday choices.Episode References/Links:UK Mullet Tour Waitlist - https://opc.me/ukSpring Pilates Training - https://opc.me/eventsPilates Studio Growth Accelerator - https://prfit.biz/acceleratorCambodia October 2025 Waitlist - https://crowsnestretreats.comFast Like A Girl by Dr. Mindy Pelz - https://a.co/d/8DHMdDN If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/ Resources:·        Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-g·        Lesley Logan website https://lesleylogan.co/·        Be It Till You See It Podcast https://lesleylogan.co/podcast/·        Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/·        Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQ·        Profitable Pilates https://profitablepilates.com/about/ Follow Us on Social Media:·        Instagram https://www.instagram.com/lesley.logan/·        The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-g·        Facebook https://www.facebook.com/llogan.pilates·        LinkedIn https://www.linkedin.com/in/lesley-logan/·        The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  What happens is the diet culture and the way things are going, it changes our ability to listen to our body and understand when am I hungry? The fact that people have to tell us sometimes you think you're hungry when you just need a drink of water, the fact we have to be told this because we have become so disconnected from our heads to our bodies about when we are actually hungry, or if you're hungry, your body is saying hi, I don't have enough fuel to do the thing you asked me to do. So I really just thought it was really cool. Lesley Logan 0:26  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started.Lesley Logan 1:09  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the intentional convo I have with Sabrina Magnan in our last episode. If you haven't yet listened to that episode, go listen to it and then listen to this one, or stick around and then go listen to that one, because that's just like how podcast apps can work. You guys, today is April 24th 2025 it's World Immunization Week. I feel a pedestal from Brad coming in. World world of music. You guys, we're using our platform how we can. Brad Crowell 1:41  Maybe.Lesley Logan 1:43  World Immunization Week is an annual event observed in the last week of April. Aims to educate the public about why vaccines are necessary for the health of millions of people around the world. For numerous reasons, children and adults miss out on essential vaccines, which increases the risk of contracting various preventable diseases such as polio, measles and smallpox. The purpose of this week is to identify challenges and gain access to vaccines and overcome those barriers for the benefit the global populations. People now realize that unless everyone is safe from disease, no one is truly immune. Well, you guys were really fucking this up. So obviously, if you listen to this, you probably have done all your children's and your MMRs, but please check in if you are eligible for the boosters for measles, because depending on when you got your shots, you might have only gotten one shot, so you may actually need to do additional one depending on how around people you are, because this is like a huge thing. When I was in L.A., there was like a freaking whooping cough outbreak amongst the private school, and my client had been in my studio three times after her kid had whooping cough. Didn't seem to think to tell me, and I was like, you're exposing me to whooping cough. So there's just different things we have to be aware of. Also, if you are of a certain age, you might have to get your shingles vaccine. You don't want to actually get shingles. I promise you, there's like nerve damage that happens. It's very painful. So please educate yourself. If you come at me because you think it's causing things that have scientifically been disproven multiple times, I will not respond to you. I don't need to, but I do think you should go and educate yourself and make decisions that are right for you and those around you. Brad Crowell 3:20  Yeah, in Texas, we have a measles outbreak right now in the United States. There's a whole lot of people trying to figure that out. And the reality is, the people who are getting measles never got vaccine. They never got the vaccine, but because of it now it's one of the most contagious diseases ever, and because of it now it's putting people who may have gotten it 40, 50 years ago at risk because it, meaning the vaccine, 40, 50 years ago, at risk because science has changed over time. Things have changed and shifted and grown. I was listening to a podcast where they interviewed a woman who's, I can't remember, but she was a doctor at the NIH, and she was basically saying that what they found is that before 1968 they recommended to go get a measles booster. From 1968 to 1989 where we were born, Lesley and I were born, it was medicine generally said go get one dose of the vaccine, but you are, now they're saying you should have at least two. So I contacted my mom. Somehow I actually had two doses of the vaccine, right? But, otherwise.Lesley Logan 3:20  Typically, you would have gotten the one at, one as a kid and then one, you're. Brad Crowell 4:01  In the 90s, like 10 years later.Lesley Logan 4:08  Yes and then you would have gotten one when you went to school. That's how it went. Brad Crowell 4:21  That's what it was. So I got one when I was born, and then I got one before I went to elementary school.Lesley Logan 4:35  Yes, so go get your tetanus. When? If you don't remember, it's probably (inaudible). Brad Crowell 4:39  Go get a tetanus shot. You don't want to deal with that.Lesley Logan 4:42  No, they're preventable, you know. Brad Crowell 4:44  And honestly, all the way down to just the flu shot. Lesley Logan 4:47  Well, you know, here's the thing, here's, here's, if you're like, I'm against all these things. So Brad's brother and sister in law, so they had a third baby, and the third baby was born premature, and we were the only ones in the family who got to go see this little cutie pie because we had a flu shot. Like, it's not about you, it's about like premature babies and little kids and people with immune suppressed issues, that's why you get it, because you might survive it, but the person next to you who's dealing with childhood cancer won't. So think about other people. Brad Crowell 5:21  Yep, that's all. Lesley Logan 5:23  Sorry. Well, I guess I joined on the soapbox. Okay, I'm back from Pilates Anytime filming. We had so much fun. Those classes will come out in the fall. If you're not a Pilates Anytime, member, you can use L Logan for a 30-day trial. I have a ton of classes on there. You can just search out all of mine. They're really, really fun. And we have announced and space is filling up like crazy, because it's a very limited amount of people who can join us on the Mullet Tour in the U.K. So yes, we are coming to Leeds and Essex in September, and we are doing a Mullet Tour, which means business in the front, Pilates in the back. So business workshops in the morning, Pilates classes and workshops in the afternoon. It's gonna be a lot of fun. Brad Crowell 6:04  It's gonna be a blast. So go to opc.me/uk to get more information. We're past the waitlist at this point. Go find out the deets, opc.me/uk, and then at the end of the month, we're getting really close here, this is the 24th today, so. Lesley Logan 6:18  Three days, so you're just gonna go to. Brad Crowell 6:21  opc.me/events, opc.me/events Come join us for spring training. Literally, in just a few days, it kicks off. It's going to be 10 events over seven days on all four pieces of equipment. If you have a mat only, there's a mat only ticket. Otherwise, you come get the equipment ticket.Lesley Logan 6:35  It's really inexpensive and they're 30-minute classes with a 30-minute Q&A. So it's not just workouts. It's like, actually hangout sessions. Brad Crowell 6:43  Yeah, community, great questions.Lesley Logan 6:44  Asking the questions, where you actually (inaudible) with. All the OPC teachers and myself, I'm teaching like four of the classes, I think. It's just going to be a ton of fun. And we have team uniforms, guys, like baseball jerseys. We are ready to go. The dog has a uniform. He's a home rough. He's a bat boy, bat dog. He's all the things. Brad got a jersey. It's, yes, it's pink. It looks so cute. Brad Crowell 6:45  It's very pink. Lesley Logan 6:47  So go to opc.me/events to snag your spot before we kick off. There are replays on the classes who can't join live and what else, Brad?Brad Crowell 7:18  Yeah, so come join me for a free webinar. If you are taking clients, taking payments from clients, we want to help you. Want to support you. We want to share with you what we've learned over the last seven years of coaching people, over the last 10 years of doing it ourselves, we've literally had to be in the trenches doing the same exact things you're doing to grow your business, to meet new clients. How do I introduce myself? What am I supposed to say? I get tongue-tied. It's awkward. I feel like a salesperson. All these kinds of things. We were in the same exact position that you were in now. And because we realized that we had to get better at it, was we went out and we learned. We started studying with coaches for, I don't know, six years in a row, we hired coaches to help us with sales, copy, email writing. How do we, you know, say things, what should our website be, do, have? How do we become more known in our community? And we started Agency to share these things with you, right? And then, what that's allowed us to do is to then be alongside more than 2500 businesses just like yours over the past seven years, helping everyone solve these problems, and we can work with you to solve the same things. How do I get new clients? How do I actually fire a client that I hate? I need to fire the teacher for me. I really need help with my admin, all these kinds of things, insurance, etc, etc, etc. Anyway, free webinar. I want you to come join me for it. It's called the growth accelerator. Go to prfit.biz/accelerator. That's profit without the O dot biz slash accelerator. And then finally. Lesley Logan 7:27  We're going to Cambodia. We want you to come with us. Why haven't you signed up? This is your reminder. Go to crowsnestretreats.com and snag your spot. And let's go. Let's go to Siem Reap. I think it's like another thing I've been thinking about. You might be going why are we going to Cambodia? So if you've heard the town Siem Reap. Brad Crowell 9:05  Siem Reap. Lesley Logan 9:05  Siem Reap, that's where all the temples are.Brad Crowell 9:07  The Temples of Angkor. Angkor, A-N-G-K-O-R. Angkor was the, one of the largest civilizations, landmass wise, it was actually they controlled what we now consider Vietnam, Laos, Cambodia and all the way up through parts of Thailand. They would go to war with the Thai. They would go to war with India. They would go to war with all these, these places, right? It was a massive, massive civilization, and they built over 1000 major structures, and they're mostly temples. And then they were eaten by the jungle, and a thousand years later, they were, quote-unquote, rediscovered. And they are stunning, y'all, it's mind-blowingly cool.Lesley Logan 9:46  And if you go on some random cruise, they're gonna take you to three and we're gonna take you to way more than three, and we're gonna do Pilates, we're gonna do a Lotus Farm, and we're gonna go to a water village, and you're just going to learn so much and be so awed, like one in wonderment. Yeah, you'll be in wonderment, and it's gonna help you.Brad Crowell 10:04  You'll just be so odd, it's just gonna be so weird. Lesley Logan 10:06  Yeah, you mean awed. Anyways, come, crowsnestretreats.com.Brad Crowell 10:11  Yeah, if you want to stay an extra day or two, we love to go to a waterfall. We love to go see elephants.Lesley Logan 10:16  The waterfall and the elephants are on the extra day. Brad Crowell 10:18  Yeah, those are extra afterwards, because they're longer day trips and we can't fit them into the full retreat so.Lesley Logan 10:23  They're like full on days. Brad Crowell 10:24  Yeah, so come hang, it's gonna be mind-blowing. Go to crowsnestretreats.com, crowsnestretreats.com. But before we go any further, we did have an audience question this week. EliyaManson-p4k on YouTube says, "Fasting changed my life. It's my superpower! I've noticed that when I fast, the more I move, the better I feel. Plus, my motivation to get up and be active is higher. Does anyone else have a similar effect, or is it different in some way?" It's a very interesting comment.Lesley Logan 10:53  Yeah. So this is on a video we did a live with Noor from Jade Pilates Studio, about, about Ramadan, and so it was like, can you do Pilates during Ramadan? And it was such a really, was a really cool conversation. I've had nothing but great compliments and comments of people being so excited to learn about this. So thank you, Noor. I'm not a fasting expert, expert, and also the way they fast for Ramadan is very different than a fasting program. So Mindy Pelz, P-E-L-Z. Mindy Pelz, if any of you know her email, please help a sister out. Mindy Pelz, she wrote the book Fast Like A Girl, and it is super, super informative about how women specifically can and should fast based on their cycle. So that to Eliya, of course, you're feeling that, especially if you're fasting in the way that benefits your hormone cycle. She has tons and tons and tons and tons of research about fasting, what it can do for us. It's actually incredibly healing. So it doesn't surprise me that you're getting faster at things, you're moving better. Brad Crowell 10:55  But you've also been practicing fasting. Lesley Logan 10:59  Yeah. I mean, I'm gonna, I've kind of stopped. It's Cambodia, it's really hard. Tour was actually not the problem. Tour is easy. Cambodia is hard because you kind of go to bed early, and you wake up early, and then we eat on the schedule. So it's really hard for me to fast when the schedule of the group is different than what mine is. Brad Crowell 12:21  That's fair. Lesley Logan 12:22  But now that we're back, I'm getting back into it. And so by the time you're hearing this, yes, I'm back to fasting. So what I do is, if you look at how she sets it up, where I am in my cycle, Mindy Pelz, depending on where you are in your cycle, if you have one, you don't want to fast too long during a progesterone season, it will stress you out. So 13 hours, 14 hours is kind of the max on those days. But then there's other days of your cycle where you, like, 15 to 17 or 18 hours is really effective and like repair and helping. If you have any pre-diabetic stuff, there's this really great stuff. I don't want to take away her science. Go read her book. It's so good. You can listen to an Audible. It's really great. So I hope that helps Eliya and gives you more information to like even take what you're doing up another level.Brad Crowell 13:09  Love it. Well, stick around. We'll be right back, because we're going to dig into a really interesting conversation about our relationship with food with Sabrina Magnan as soon as we are back. Brad Crowell 13:21  All right, let's talk about Sabrina Magnon. Sabrina is an intuitive eating and food freedom coach who helps women break free from disordered eating, binge eating and food obsession. After struggling with her own body image and restrictive eating, she discovered the power of self-awareness and mindset shifts. Now she's on a mission to help others let go of food rules and build a healthy relationship with their own bodies. And she shared a lot about her story. I think my favorite part of her story is that her life-altering epiphany moment happened due to travel. And I love that. I think it's great.Lesley Logan 13:58  Yeah, that's why we love travel. I think travel teaches you so much about yourself and and really forces you to get a little bit more flexible around things. Brad Crowell 14:07  So if you listen to the episode, her story is that she went to Italy in her teens. And in her teens is when she was literally going down the path of eating disorders, because she had been a really competitive athlete and then stopped, and when she stopped, she was terrified that she was going to put on weight as a teenager, and she went to Italy. And she said, in Italy, nobody went to the gym for incessantly, no one was freaking out counting calories. Lesley Logan 14:34  Remember in 2020, when they were trying to get everyone to stay home. And the Italian, like the Italian leaders, were like, why is everyone so like now training for a marathon? What is going on? There are these running grannies? What are you doing? Because it's like not a thing.Brad Crowell 14:47  What was like the mind-blowing shift for her was seeing another culture and how they approach food, how they treated it, and how they enjoyed food, where she never enjoyed her food, she was like so intense about it all the time, and that changed her world. So I love that. I think it's amazing.Lesley Logan 15:09  Well, I think even, like in Cambodia, my dad gets so mad because they're like, constantly feeding him, and he's like, they're just bringing more food. They just brought more food. I just ate. I just ate. And he would always lose 10 pounds. The reason is, is yes, it's more outdoor lifestyle. So you're like, you move around a bit more, but when you eat there, you're not on your phone, and the portions are not huge. Of course, you can have seconds or thirds if you want to, but you are enjoying the taste. The food is very flavorful. There's also all these different things that you're going to dip in, and you use your hands. And so I think that's what makes it interesting when you're here in the States or other Western cultures, where the media has made women think that the smaller you are, be obsessed with being smaller, because then you're too busy trying to be smaller to realize we're taking your rights away, like that kind of thing, that's very much what it is, or enjoying your food. And so that leads into what I loved is that she said, we're born knowing how to eat intuitively. Brad Crowell 15:23  Right. Lesley Logan 15:23  And we lose this over time. So when you're a little kid, you're like, eating, and then you're like, done. And they're like, no, come finish your food. And actually the kid is full, they like, I'm done here, you know? And so what happens is the diet culture and the way things are going, it changes our ability to listen to our body and understand when am I hungry? The fact that people have to tell us sometimes you think you're hungry when you just need a drink of water. The fact we have to be told this because we have become so disconnected from our heads to our bodies about when we are actually hungry. And so I really enjoyed that she has taken on so much research and learning understanding about trusting our bodies so we're not restricting, we're not calorie-counting, we're not ignoring hunger. If you're hungry, your body is saying, hi, I don't have enough.Brad Crowell 16:44  Fuel.Lesley Logan 16:44  To do the thing you asked me to do. So I really just thought it was really cool and so true. Intuitive eating means blending what your body is telling you along with your emotions and your rational thought.Brad Crowell 16:54  Yeah. I mean, it was really interesting to listen to how her story shaped where she is today. She also shared that you have to be intentional about the life that you want, otherwise you end up repeating the same patterns. And this is definitely something that we've talked about on the pod before. Lesley usually talks about it when it comes to dating, have you to learn from the person you dated. You end up dating the same person over and over and over again until you learn the thing that you're supposed to learn before you can move on to the next person, right? So in line with that, she said, and instead of, hey, just letting life happen to me, I started getting intentional about, okay, what do I actually want to create with my life now that I've had this change in my perspective? She said, most of our thoughts are on repeat. I don't really understand the science, but the two of you had a really funny back and forth about like, how do we know that 80% of our thoughts are the same today as yesterday? How do we know that we have 60,000 thoughts a day? I don't know how to actually measure that.Lesley Logan 17:47  Oh, they already did that, did that, did that, did that, did that, did that. What does a person watch? I don't understand. But anyways. Brad Crowell 17:56  And unfortunately, most of these thoughts are negative, right? Self-deprecation. And it's easy to get stuck in that negativity cycle. She asked herself, hey, if I could create the life that I want, if it had a blank slate, if the rules didn't apply, and I could just, like, start over and be there, what would my life look like? What would it be for me? Right? And she said, this is when she started to journal. She started to pull things to like, write things down. And she said, hey, every day, this is the kind of stuff where you're starting to notice, I want my life to be like this. Add that to the list, right? And then it'll help you see what you actually want to be doing, where you actually want to be going. And she said, living into that vision helped her see small, tangible changes begin to take shape in her life, so that she could be eventually where she wants to be going. And, you know, I love that. I think this is like just another way of saying, you know, the small, tiny habits, small steps forward are going to help you get there. And also, I've heard this 100 times, but what would the decision be if I wanted to be, you know, a successful business owner, laundromat, if I wanted to be a successful laundromat owner and I had a decision to make, what would a successful laundromat owner's decision be? I should make that decision, right? So you're putting yourself in the place that you want to be before you then make the decision, because you're going to look at it through a different lens than you might, your gut might actually say, and so you, this is really helpful. It's a great way to kind of see life through a different perspective.Lesley Logan 19:27  I mean, I just think, first of all, she was super, super sweet. And I also remember she's like, being it until she sees it to be a puppy owner. So I really hope she and her partner, by this time, have gotten a dog. No pressure. Brad Crowell 19:37  Yeah, no pressure. Lesley Logan 19:38  But I think you're ready.Brad Crowell 19:41  No pressure, Sabrina. All right. Well, hey, stick around. We'll be right back. We're going to dig it into some action items the Be It Action Items that she shared, you're not going to want to miss it. Be right back. Brad Crowell 19:52  Welcome back. All right. Let's dig into those Be It Action Items that we got from Sabrina Magnan. What bold, what executable, what intrinsic and what targeted action items can we take away from your convo with Sabrina? She started talking about manifesting, right? And we were just kind of talking about parts of this, like future-casting, how we make decisions as the person that we will want to be one day. This is also the be it till you see it, you know, stuff. She said, hey, you've got to be really clear on what it is that you want. You need to define your goal, right? So whether that's a career milestone, a lifestyle change, or even a pet, that's what she's going after. She said, you have to embody the mindset and actions of the person who's achieved it. She believes that a lot of people think once they hit that goal, then I will feel this thing, but that is so backwards. And I laughed when she said, it's not like your brain changes when you achieve the thing, right? Your brain is going to be the same brain now as it is when you achieve the thing, unless you're intentionally trying to change your brain now. Lesley Logan 20:53  And also, if you haven't really set yourself up, like, if you're someone who has, like, a fear of making decisions, and then you somehow get someone to believe in your laundromat business, and they're like, here are the keys to your laundromat business, but you didn't ready yourself as a person who makes decisions, good fucking luck keeping your laundromat business, because you have to have done that. So you got to change the brain to be ready for the thing you want to have when it comes. Brad Crowell 21:16  You have to be ready to make decisions now before you get those keys right? Instead of waiting for the success to change, you become the version of yourself who attracts it today. Ask yourself, what does this person who already has achieved this thing do every day, and then make space for it now. Start taking those actions and make yourself ready to receive those wins now, you know. What about you? Lesley Logan 21:39  This is really cool, because this is where, if you're like, okay, guys, we've heard that one before. I think you have to hear things multiple times before you make a decision on making a change, right? Brad Crowell 21:47  Like 17? Lesley Logan 21:47  Like, at least. So this one is really unique. We have not heard this one before, which is, take a piece of paper and do two columns. So a left side, you put the old me, and on the right side, you're gonna put the future me. And on the old me, this is where you can list up the thoughts and habits and emotions you want to leave behind. So all that negative self-talk, I'm a failure, I'm not good enough. And then on the right side, all the things that you want to have in the future, the future you like, how you think and emotions you have. And then you could have this ability to interrupt the pattern, because now you get to act like, oh, these are all the things that I want to embody. So this is what I need to be acting as if, participating, going back to her other Be It Action Items. So I really love this, because one of my clients, shout out to Meredith, I said, hey, babe, we were supposed to, she only has a session on Tuesdays, and we're driving back from Colorado, and I was supposed to text her when we're getting back so I could teach her. And we got back a little later than we expected. And so I, like, was like, hey, I, the only time I have this week is 8 a.m. tomorrow, which Meredith doesn't, is not a morning person. And she goes, great, I'll see you then. And I was like, okay, so I saw her a.m., she was on time. She was ready to go. And I said, wow, this is really early for you. She's like, well, I am a healthy person. I'm a person who makes healthy decisions, and a healthy person would work out at 8am so this is why we're here. But I really liked it. It's like she did the old her would never have said yes to that. Brad Crowell 23:14  Never. Lesley Logan 23:15  The old her is doing the 9:15 and that's early. And the new her is like, nope, nope. I'm gonna do it 8 a.m. I'm up. I'm gonna work out. I'm gonna do it. So I just think that this is a really cool thing. Two sides paper really helps you on that goal setting and getting clear on what you want and who you want to be. Sabrina, I can't wait to hear what your dog's name is. Just putting that out there. Lesley Logan 23:34  Y'all, how are you going to use these tips in your life? What was your favorite part or your takeaways? Thank you also to those who've been leaving amazing reviews of the Be It Podcast, I know they don't make it easy to leave reviews. You have to go find how to do it somewhere on your phone, in a tiny print, and all of you are over 40, so you can't read it. I get it, but thank you for going through the efforts of doing it. It means the world to us. I love reading it. My team literally shows me every single review. Brad Crowell 24:00  Every single one, y'all. Lesley Logan 24:01  Not a single one. Brad Crowell 24:02  We celebrate every single one. So thank you for leaving those. Lesley Logan 24:05  And if you haven't, yet. Brad Crowell 24:06  If you haven't. Lesley Logan 24:07  This is your reminder. This is us guilting you, yeah, don't take that joy away from me. Go leave that review. Brad Crowell 24:14  Don't take our wins away from us, okay? Lesley Logan 24:16  Until next time, Be It Till You See It. Brad Crowell 24:18  Bye for now.Lesley Logan 24:20  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 25:03  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 25:08  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 25:12  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 25:19  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 25:22  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

CW: 9/11, Death, LonelinessIn which we bid our final farewell to a new friend, we ponder homosexual subtext, and we get a whole lot of crying Follow us on Twitter: @TwoGaysPod

In this episode, Craig Dalton and Justin Bowes reflect on the lead-up to the Unbound Gravel 200 race, sharing insights into the unique training approach adopted to prepare for the challenging event. They discuss the strategic training block, the importance of quality over quantity, utilizing power meters for training effectiveness, and the significance of recovery in a compressed time frame. The conversation dives into the pivotal four-day mini camp, highlighting the benefits of stacking workload and the nuances of balancing intervals and endurance rides.  Support the Podcast Join The Ridership  Key themes include strategically structuring training around time constraints, leveraging prior endurance experience, the impact of power meter training, optimizing recovery for peak performance, and the mental challenges faced leading up to a formidable gravel race like Unbound. Key Takeaways: Strategic training plans can be tailored effectively to accommodate time constraints and previous endurance experience. Balancing interval workouts with endurance rides is crucial for building strength and endurance for challenging events. Utilizing power meters can provide valuable insights into training progress and help optimize performance. Adequate recovery periods are essential for the body to absorb training load effectively, leading to improved performance. Mental preparation and breaking down the race into manageable segments can help athletes. Transcript: [00:00:00] - (): Craig Dalton: Justin, welcome back to the show, [00:00:02] - (): Justin Bowes: Craig. Thank you for having me. It's good to see you again. [00:00:05] - (): Craig Dalton: Post Unbound. We did it. [00:00:07] - (): Justin Bowes: That's right. You did it. Yeah, you did it a big way. [00:00:12] - (): Craig Dalton: I appreciate you coming on board and being my muse to help me tell my story. I feel like you were an integral part of my life for a while this year. **** - (): In our last episode, we talked about kind of what the run up to my non cycling related vacation looked like. And maybe we pick up the story post that vacation. [00:00:33] - (): Justin Bowes: Sure. Yeah, it was, we discussed on the, on the first pod that, we, we were having a little bit uncharacteristic buildup, um, not only because you had some, prior work, obligations with, as far as travel, but we were starting quite late, um, as well. **** - (): So we had to, be a little creative in how we wanted to, to approach your training. So, right when you were, uh, leaving, we had really built up your training load, um, because obviously we knew that you were going to be leaving and you're gonna have time off the bike. You weren't gonna be. **** - (): Completely immobile. I mean, you were, we're going to be able to, do some running and walking and some lifting and, and, um, a few stationary bike sessions in there and things like that, but it's not the most ideal unbound training, especially when you're training for the 200 and. We're only a couple months into it or, a couple of months out from it, I should say. **** - (): And so, uh, the thought behind, how I wanted to structure your training was to take advantage of the, the, the amount of time that you did not have to train. And so where a traditional buildup would have multiple big ride days on the weekends, um, not only that, but then also, during the week, You would have your meat and potato interval session, but also bookend it with some big endurance rides on the front and the back end of it, but you just didn't have that available to you. **** - (): So, um, I needed to make sure that we were going to take advantage of not only the lack of time that you had available to you, but also you're, you're no stranger to endurance, um, athletics. So you had a background that I could work with. And that makes all the difference. If you were just coming to me off the street and say, Hey, can you get me ready? **** - (): And less than four months, for a 200 mile gravel race, the hardest 200 mile gravel race in the world. It would, that would be a different story, but thankfully you, you had some background in endurance, so it wasn't. A foreign concept to your body. [00:02:48] - (): Craig Dalton: It was interesting in my training block leading up to Cuba because we really didn't do a lot of meaningfully long rides, but I also understood like, I'd never really done meaningful intervals before. **** - (): And clearly like the workouts you were prescribing to me that were one hour in duration. Pretty tired afterwards. Like I felt like I really gassed myself because now that we're looking at a power meter and we're really saying it's not like perceived level of exertion. It's like, here's the exertion you need to achieve. **** - (): Um, and it was really, I mean, frankly, it was like, I was burying myself on a lot of those workouts, which was very different than anything I'd been done doing in the, the decade before, to be honest. [00:03:32] - (): Justin Bowes: Right. Right. And I mean, it's, it's the old adage, quality over quantity. And again, I, I keep coming back to, the time crunch. **** - (): I mean, that's what we were up against. And so I really wanted to make sure that, the lead up to your trip to Cuba, but then also once you get back, we added enough low to you. to your training so that, um, the break was needed. And so your body would be able to absorb all of that load while you're gone because, yes, you would still be active, but you weren't training. **** - (): And so it allowed your body to recover from all that. And by the way, Um, Craig did an amazing job, um, of hitting all of his workouts. Like, I want to say there's less than a handful that were just kind of like, didn't nail them perfectly, but it wasn't for the lack of trying by any means. Um, and so, um, with that, and you brought up the point too, it's just like, you've never trained with power before, and so there was just, that was just another element to the training that we had to kind Yeah. implement. It wasn't like, Oh yeah, I've been training for years with power. So I know what my zones are and why and all of that. So kind of helping coach you through, the use of the power meters and, and the importance of that. **** - (): I think it gave us a really good detailed picture of where the training was going and you could see. Yeah. and ultimately feel, yourself getting stronger, after each week, things just got better and better and better. So once you got back into the country, then it was time to start, we'll continue on the interval workouts, but we're going to start introducing, the longer sessions as well. [00:05:21] - (): Craig Dalton: Yeah, yeah. And I remember like I definitely felt tired when I left for that week off, um, and unfortunately not incredibly refreshed after my quote unquote vacation, because there's a lot of running around with the family, but coming back and looking at the training calendar, we had a couple of things up in the air, but we knew like that next six weeks was going to be a big build of long rides, endurance rides, and continuing on some of the interval work. [00:05:47] - (): Justin Bowes: Right, right. And so, had, had things been different as far as scheduling of the trip and things like that, we may have flipped the script a little bit and did all of your big rides be, on the front end, and then do all the more structured training, the higher, shorter, sharper stuff on the back end. **** - (): But I just felt like with your background and what we wanted to accomplish with Unbound, um, it was better for us to, to stack those. shorter, sharper workouts on the front end and then give yourself time to relax or, absorb. And then once you came back and we figured out, some pieces as far as like, Hey, when can we get out and do back to back big rides? **** - (): And I want to talk about that too, because I think it was really important, um, in the buildup, um, for the race, um, those, those four days of just, some really good rides, but it, it, it, It was working and from my standpoint, I could see, the fatigue building, but your recovery was also taking, it was, it was working as well, and so it was like, we'd stack the work on you. **** - (): But then the recovery days were structured so that, those. again, your body absorbs that work. And the cool thing with watching you is he can, you, Craig, he can handle a lot of work, so I'd be looking at your workouts, every day. And I'm like, he's, he's doing this, like he's actually absorbing all this workload. **** - (): And that's where it was really starting to fuel my confidence. And what you were going to be able to, um, accomplish at Unbound was, not only is he nailing all these workouts, but he's also recovering on the backside of it too. And that was just, again, it was fueling my confidence for you to egg you on to say, Craig, you can do this. **** - (): Like we're in a really good position. And I didn't want to get down into all the weeds with you as far as like what I was seeing, right? Right. Because ultimately it's just like, I just want Craig, you to understand you can do this. So it was really cool from my standpoint to see. [00:08:03] - (): Craig Dalton: Yeah. It's interesting. As you talk about, like, if, if we had given more time that you might've done the longer rides earlier and then that kind of high performance stuff later, right. **** - (): I kind of feel like I might've struggled with confidence With that approach, even though like, obviously I would've had massive workouts six weeks back. [00:08:24] - (): Justin Bowes: Yeah, yeah. . But I [00:08:25] - (): Craig Dalton: kind of, I kind of like the, the idea that we were progressively testing me Yes. On these harder and harder weekends towards the end. **** - (): Right? [00:08:34] - (): Justin Bowes: Yeah. And I, and definitely by design , but at the same time it, it, it worked out, I think, better than I even. had hoped for because, again, in theory and on paper, I'm looking at what I want you to do, but ultimately it's what can your body and, now that we're getting deeper into it, what can your mind and your body do? **** - (): Handle. And so that's where, that's where, the coaching science and the coaching art kind of, blur the lines together of like, okay, this is what I expect him to be able to do, but this is what I'm seeing him, doing. And it's just, it's a really cool kind of blend of, the science and the art coming together. **** - (): And again, it just stokes my confidence. And hopefully that comes across in my communication with you is like, I'm really excited. I can see this happening. And this is why I believe that you're going to be able to, perform this, um, crazy, crazy event. So [00:09:39] - (): Craig Dalton: yeah, I think what was good for both of us was knowing that, and I'd said to you early on, knowing that I kind of put myself and you behind the eight ball starting late. **** - (): Yes. But that, I had this, I could make a four day. Kind of mini camp whenever we needed it in May as like this option to really kind of do some big volume. [00:10:01] - (): Justin Bowes: Right, right. And that was, that kind of gave me, that was kind of one of those moments of like, okay, good, at least. We, we, we've got it to where, it's in our back pocket. **** - (): I've got that card to play. Um, it's going to lend itself really well. And, fortunately it was, you were really flexible on, when that could actually happen. And that, that definitely makes a, a big impact because, within the month of an event like, the 200. **** - (): Like, we can't miss days. We can't, there's like no makeup days or anything. And each day is just that much more important for the next and the next and the next, and. Um, yeah, having you be able to go out and just knock out these four days of, big rides and, when we were talking about how we were going to do that, when a lot of, I don't want to say a lot, when, when most people have that kind of that opening of like, Hey, I'm going to do a, a mini camp, whether it's a long, four day weekend or in the middle of the week, however it works out, they're so excited to go and put in the big miles, they're, they've got free time. **** - (): They've got the, the hall pass to go and just train. That's awesome. That's great. But the biggest mistake made by most people that do that is. They go out and do a seven or eight hour ride, on day one, and they're not used to that. And on day two, day three, they're just like, yeah, two hours here, three hours there, whatever. **** - (): And if that, because they just completely blew themselves to the moon on day one and weren't ready for that. And so, so I prescribed to you that we'll just stair step ourself into the, into that block so that. We get the most bang for our buck out of that, that mini block of training. And. It worked. **** - (): It worked well. [00:12:03] - (): Craig Dalton: Yeah, I think that was definitely a critical weekend for me. I think I rode four hours kind of mixed terrain with a buddy of mine on Thursday, four, maybe five hours on Friday and then eight and a half or nine on Saturday and followed up by two or three on Sunday. [00:12:21] - (): Justin Bowes: Yeah, that was, again, it was, it was a big, um, big chunk of time in the saddle. **** - (): Um, and it was a big, um, bite on your end. I mean, to take, to, to put in that much time, but again, it just, it, it just speaks to the training that we did leading into it helped. your body absorb those big days. And once you, once you came out of that, to me, like I didn't want to, I didn't want to like pile on just like the raw, raw cheerleader, like, Oh my God, he's going to do this sort of thing. **** - (): I, I was, I was, I internally, like on this side of the screen, I was like, hell yeah. Like this is, this is going to work. Like he, he's going to He's going to do okay at this. [00:13:12] - (): Craig Dalton: I think I got a hell yeah. In the comments and training peaks, [00:13:15] - (): Justin Bowes: you probably did. Yeah, [00:13:17] - (): Craig Dalton: that's sad. I think that for me, that Saturday ride was the one that I reflected on, on game day, because it was 10, 000 feet plus of climbing in. **** - (): Very, very challenging terrain. Like in fact, like I forgot, cause I don't go so far north as much like coming across pine mountain and up San Geronimo Ridge, things that the locals around here might understand, like it was just super rocky and this was like six, seven hours into the day that I hit just these trails that I just forgot how steep they are and how rocky they are. **** - (): So when I came home from that. And was able to get on the bike the next day. I was like, okay, like it was only 77 miles and I'm doing a 200 mile race, but I did the elevation and I can guarantee some of those miles were a lot harder to come by than what I'd experienced in Kansas. [00:14:13] - (): Justin Bowes: Yeah. Um, I mean, just quickly for the listeners, just kind of given, give them some numbers behind the, uh, that particular ride. **** - (): I'll, I'll preface this by saying, even the professionals in the 200, they're not going to be able to go out and mimic. an exact 200 mile, day. And so it's just, it's just, that's a big day for anybody. And so if you can get in, for you, we're, we're targeting, like, we had the kind of the, um, beat the sun, uh, goal. **** - (): Hey, I'd like to get in, under 15 hours, just a couple, just high level. This is kind of what I want to do. So when you were able to clock in at over eight and a half hours in the saddle with, over 10, 000 feet of climbing. And coming in with a TSS of over 400 in under 80 miles, that's a big day. **** - (): And you're right. It's it's it, of course it's not, a hundred miles or even 125 miles or anything like that. Like, most people will, who do the 200 who have serious training behind them. They're going to be pushing that 150 mile, training day on one of, on their last big. **** - (): Uh, training block, but you being able to get out there and produce the power that you did, the load that you were able to accumulate and the efficiency. I should note, the efficiency factor that you were able to, um, uh, complete this ride in again, it was just like, it's just pure gold in the bank, like, not even cash, like gold, like, it's solid, it's, it's, it's tangible, like, he's going to be able to reflect on this ride when things maybe get a little dark in Kansas and be able to say, I, Look what I did. **** - (): Like, I can do that. And so when you have a ride like that, Craig, it's, it's, it's really good. Um, and it's, it's hard to quantify from a coaching perspective to an athlete until they actually do it of like what that truly means, um, to the end goal. **** - (): Yeah, yeah, I think it's so important [00:16:24] - (): Craig Dalton: to have those just tough tough days to reflect back on and put in the bank and I feel like when I, when I got to Kansas, I had sort of maybe a 90 percent confidence interval on my ability to complete the event. I knew, as you said before, I knew that I had Done everything that was asked of me pretty put a pretty solid effort in, but there was always that little bit in my mind saying, like, I've never ridden in Kansas. **** - (): I don't know what the terrain's like, and I've certainly never ridden more than 130 miles. Right? [00:17:00] - (): Justin Bowes: Right. And that brings up an interesting, question that I don't know. I've, I don't think I've posed to you since to to unbound, but like, mentally. That week leading into it, where was your head at? Like you, you've touched on like, Hey, I've never ridden in Kansas. **** - (): I've never ridden the 200 miles, kind of speak to, mentally where, where you were at leading into the race that like that week of. [00:17:27] - (): Craig Dalton: Yeah. I think it was a little bit all over the place. Like I started seeing footage of the actual terrain and I started actually, let me step back for a second. **** - (): They talked about the North course being chunky. And when I think about chunky, I think about where I ride at home, but I realized in retrospect, it's chunky at home, but 15 percent grades [00:17:50] - (): Justin Bowes: and [00:17:50] - (): Craig Dalton: Kansas chunky is chunky, but 6 percent grade, so it felt a lot different. Um, so that's a point on the chunkiness. **** - (): And then second, I started to see some of the more, um, minimum a maintenance roads and they had these great dual tracks that. We're pretty hard pack. Yeah. And I was, I was definitely conscious that conditions could change and good God, if you were in the Facebook group, the, the amount of meteorologists that came out of the woodwork was pretty insane that week leading in, but there's definitely some rain on the calendar. **** - (): Right. Yeah. [00:18:23] - (): Justin Bowes: No, I just felt like I may have oversold, um, the northbound course as being as chunky and technical, um, but I think, I'd rather you go in. With a higher level of like, Oh, okay. **** - (): This could be pretty rough. Um, as opposed to, Oh yeah, the North course is fine. Yeah, it gets chunky in sections, overall it's fine. But then you get there and you're like, Whoa, I was, you did not warn me about this. You did not, my expectation was down here. And now it's like, what is happening? **** - (): I [00:18:55] - (): Craig Dalton: think what it left you with, Justin was just an awareness of. This could go wrong for my equipment if I'm not careful. And I'll get into a little bit once we start talking about the ride itself, like how I rode the race. [00:19:10] - (): Justin Bowes: Yeah. Um, [00:19:11] - (): Craig Dalton: but once I got to, I, I got out to Kansas on Wednesday night, got to Emporia on Thursday, did my first group shakeout ride for 15 miles on Thursday, actually in the rain. **** - (): Um, Start, it was nice to just get the bike on the dirt out there and start to get a sense for it. You start to understand, in any grid shaped race or race course, the 90 degree corners are what you have to be aware of because Right, while you may have good dual tracks when you're coming around a corner, it, it can be very much marbley, kind of gravel in the middle. **** - (): So it was good to sort of just. Test the cornering a little bit, so to speak. [00:19:53] - (): Justin Bowes: Yeah, it's, yeah, a lot of gravel races. You just have that natural, flow of the course and, and everything, but yeah, out in Emporia, it truly is. a hard right, a hard left, and, and, if you get out of that line, um, or, you, you find yourself, drifting out of that corner or out of the race line and into the, the, the sides of the course. **** - (): Yeah. It can get, it can get pretty chunky and it's, and not only that or loose too, but not only that is just the amount of. Shrapnel being thrown up at you, with that, that many cyclists, on a course, um, yeah, it's, it's tough. [00:20:40] - (): Craig Dalton: Yeah, exactly. So then Friday I hooked up with the, my, my crew in the house. **** - (): I was staying with shout out to Doug Bucko and Phil. Uh, we did a little ride in the town we were staying in and then I went into the, um, the meat, mandatory media event. Yeah. That lifetime was holding, and it was interesting because I did glean some perspective there as well, because they talked about how they felt like the first 28 miles of this race was going to be incredibly fast and actually that turned out to be a useful tidbit. **** - (): Um, After the race started, so we can talk about that in a little bit, but I sort of, I did a little ride on Friday, felt good. The equipment felt dialed in retrospect. I sort of had tire size envy a little bit because it was weird because I normally ride like a 47 at home. And, um, we talked about this early on. **** - (): You're a big fan of the IRC Boken and the biggest they come in is a 42. And I was like, well, I'm riding my titanium unicorn. I've got a front suspension fork. Like I don't need all that volume. And it, it seemed interesting to me to kind of go to something a little bit faster rolling potentially. But the big tire guy in me, when all the pros were talking about running 50 started to get a little bit jealous. [00:21:55] - (): Justin Bowes: Right. Yeah, it's, it's, it's so personal. Like, um, yeah, I can give you my recommendations and, what I've seen work, for myself and other athletes and competitors and things like that, but it's, it's, yeah, it really comes down to your comfort level of, You know what you, what you, what you can ride and what feels good underneath you and, and things like that. **** - (): And I, yeah, I'm, I'm all about my IRC tires, but at the same time, yeah, I couldn't help but be a little like, [00:22:28] - (): Craig Dalton: Hmm, [00:22:28] - (): Justin Bowes: 50 would be pretty nice, and I did [00:22:30] - (): Craig Dalton: talk to the IRC guys and they said, Hey, the guys are from Japan are here. Yeah. And I'm making them listen to all these pros who are talking about fifties. [00:22:39] - (): Justin Bowes: Yeah. [00:22:42] - (): Craig Dalton: So I feel like, like Thursday, Friday was all going swimmingly. And then through like being part of a larger group, my dinner on Friday night, we didn't end up sitting down to like maybe seven 30 or eight. Yeah, which is later than we had all intended by a few hours, right? I had been drinking a bunch of electrolyte stuff that I had picked up in the the expo area and For whatever reason and I don't really think I wasn't really in my head about the race because I was very kind of just at peace with Where I was at and what was going to unfold was going to unfold Friday night. **** - (): I had a horrible night's sleep. I had a headache. I just kind of couldn't go down, which definitely rattled me, getting up at 4 30 AM to start eating on Saturday morning. [00:23:30] - (): Justin Bowes: Right, right. Yeah. It's, it's tough. Um, yeah, it's, especially when you're with a group of people at a big race like that and, Emporia, I mean, they do an amazing job trying to absorb. **** - (): Influx of what, uh, 12, 000 plus people with support staff and racers. And, but yeah, with dining options being as limited as they are, um, and then trying to, get a group to dinner or prepare dinner, whatever that case may be. Yeah. It's, it's, it's tough. And. I'm, I'm of the belief, I've always had this, in the school of thought of, it's not the night before, it's two nights before, um, as far as like your most important rest, um, and, recovery time and things like that, because even if, Craig, even if everything went perfect on Friday night, The enormity of what you're about to do on Saturday morning will keep you from having a restful night's sleep, it's just, yeah, maybe, maybe you fell asleep a little bit quicker, but, just knowing that, oh, my gosh, I got to get up at 430. **** - (): I've got to have, double check this triple check that. I've got to start eating like immediately. I got to, make sure, everything's functioning. And so it's even with the best laid plans, it's always going to be, um, um, a rough night. So, but, again, objectively looking at it. **** - (): And I think I shared with you on our call the other day was, if somebody just tossed this file in front of me. Um, and just said, Hey, tell me what you think, without any context or knowing who it was or anything like that. It's like, this guy had a great race and it was indicative of, um, again, I think just your confidence of, being prepared and knowing it is what it is at this point and yeah, you, strapped in and got to work. **** - (): So. [00:25:31] - (): Craig Dalton: Yeah, yeah, I think, I mean, I felt great about my equipment going in. I spent way more time thinking about hydration and nutrition than I ever had before, and I was, I was really jazzed with the way the First Endurance EPO Pro High Carb Drink worked for me. So to give some perspective, I used two 12 ounce bottles of the high carb drink, and then I had a use way backpack with water in it. **** - (): And my plan was at every opportunity to refill those bottles. I would refill with the. The first endurance high carb mix that kind of annoyed maybe my, my compatriots a little bit. Cause I was like, Oh, I got to dump this powder in. And by the way, for any product designers out there, I need a product that will encapsulate a serving of first endurance. **** - (): That's better than a plastic bag and faster to pour into [00:26:24] - (): Justin Bowes: a bottle. **** - (): So you felt like **** - (): the, **** - (): the first endurance high carb. That was. That was good for you. [00:26:31] - (): Craig Dalton: Yeah. Yeah. So I was using that, uh, trying to goal was to drink a bottle an hour and do Right. A goo or something in addition to it. So Right. Aiming around, I think 85 to 90 carbs an hour. Mm-Hmm. . And I had, I had trained on that on every one of my long rides. **** - (): Exactly. [00:26:48] - (): Justin Bowes: Yeah. And some people will say, well that's on the low side now, but, um, and, and it. It is, but at the same time, if that's what you're training with and that's what your body's used to, and again, being able to get through all the training sessions the way you did, why, why change that, and, and try to like go all pro and be like, I'm getting 120, 130 grams, of carbs per hour. **** - (): And then all of a sudden, you're two hours in and your body's like, I. Don't know what this means, and just let's just shut down on you. Um, you were, you were talking about, um, you touched on it really quick on, um, your bike and everything. Talk a little bit more about like the equipment that you did, end up using, for the race. [00:27:33] - (): Craig Dalton: Yeah. So I was using, it's basically my standard setup at home with the exception of, I was running 700 by 42 tires as IRC Bokens. Uh, as we mentioned before, I did have the RockShox suspension fork on there as well as a dropper post. I considered taking the dropper post off, um, because I didn't think it was going to be warranted, but I'm glad I did not. **** - (): I'm glad I left it on. [00:27:58] - (): Justin Bowes: Interesting. [00:27:58] - (): Craig Dalton: Okay. Part of that rationale was nothing new on game day philosophy. Um, but I, I can go on and on and on about dropper posts and in the context of unbound. It certainly enabled a heightened level of comfort during any of the technical sections. So little Egypt and right. **** - (): Call reservation. And then oddly, like on the more, on the longer kind of just gentler downhills, it just allowed me to really get in sort of a chilled out yet arrow position. [00:28:33] - (): Justin Bowes: Okay. [00:28:34] - (): Craig Dalton: So it, it, it turned out really well. And. Obviously there's like a slight weight penalty, uh, with it, but it just provides me so much comfort when I go downhill and so much confidence that, I was like, I'm just going to leave it on. **** - (): And I'm totally glad I did. [00:28:51] - (): Justin Bowes: Nice. No, I, I don't think we talk much about droppers when it comes to, to unbound. I don't think that's like any, in any of the, like the hot topics it's, it's, it's all tires and and now that they've banned, arrow bars, from the pros and stuff. I mean, it's just like all the focuses, your, your number. **** - (): Uh, holder now, so you can keep it flat and arrow and all of that. Um, and then your tires and, and wheel choice. Um, but yeah, dropper, like I think it makes a lot of sense, especially, just from a positioning standpoint. of just giving you your body a different position for that long of a period, because if you think about how being in a static cycling position for, 13, 14, 15 hours, being able to mix it up and know that you can, like you said, just have a little confidence boost and just like a different position for those descents. **** - (): Taking some pressure off your lower back, off your hamstrings, the glutes, all of that. I mean, the little things like that really do add up, especially over that course of, that type of distance. [00:30:01] - (): Craig Dalton: Yeah. Yeah, exactly. I do feel like at this moment I should, I should make one admission to my, my training progress. **** - (): I will say like the one area, Justin, where I felt like I failed down and fell down when fortunately it didn't bite me in the ass is while I did do a ton of foam rolling, I wasn't as committed as I should have been to my foundation back exercises. Truth comes [00:30:27] - (): Justin Bowes: out. Um, it's funny because I, like I doubled down on my foundation, uh, back exercises, the, the month leading into unbound, um, I've, I've always had a really strong back, um, partly from, swim background and everything. **** - (): But, um, as we've gotten older, um, things are just a little bit, they make themselves a little bit more aware and a day like, unbound granted, I did the hundred, not the 200. Um, it's still, It adds up. And so I was just like, I'm doubling down on my, my foundation work. So instead of, a minimum of twice a week, I was doing it four plus times a week. **** - (): And, um, I, I, I definitely felt a difference. Um, Just finishing and standing in the finish corral with everybody. And it was like, wow, I can actually like stand straight up, normally, normally you have that pre or post race kind of like slouch and slump and you're like, and have to like come back up to, um, vertical, uh, slowly. **** - (): Um, but yeah, big time. So interesting that you mentioned that. Um, [00:31:42] - (): Craig Dalton: So yeah, a hundred percent. It was not a recommendation to not do those things to anybody listening to what [00:31:46] - (): Justin Bowes: Craig did on. [00:31:47] - (): Craig Dalton: Yeah, exactly. So talking about race day, I mean, so, we got, it was surprised, like it was very hassle free to kind of get to the start line. **** - (): Yeah. Probably got there maybe a few minutes later than probably could have gotten further up in the Peloton if you, if you will. [00:32:03] - (): Justin Bowes: Okay. [00:32:04] - (): Craig Dalton: If I got there a few minutes early, but we were there maybe 20 minutes early and we got right to the basically to the 14 hour flag, which is where we decided we were going to start. **** - (): Cause it was important to me. I know from, from past experience, it's important for me to kind of get swept up and make miles when miles are easy. And so I was pretty adamant with the career that I was with that, like, for me, this was like an imperative. Like I, I definitely wanted to start there and ride in a big pack for a while. [00:32:35] - (): Justin Bowes: Yeah. And, we, we, we did touch on this, um, a little bit that, while you, you definitely need to be with your people, and be with those people that are going to, you. get you through those first, couple hours. Um, but be cautious of not getting swept up in the moment, of, of what Unbound is. **** - (): And for, for anybody who's never been to Emporia on race day, um, I mean, it's a, it's a big deal and you, it's very easy to get caught up, even the days leading into the race of, Oh, we can go do another shakeout, right. Or let's spend five hours at the expo on our feet, because we're having so much fun and we're talking with everybody and things like that with, without much thought of like, Oh, by the way, the biggest race of your life is, two days away and you need to like, Chill and relax, but, um, I, I totally agree. **** - (): Like, you, when. You have to take advantage of those easy miles. Um, with, with, with the caveat that, Hey, I don't want to get swept up and do too much too soon. But I also want to, as you say, make, make hay while the sun is shining. Right. Um, and, and put it away. So when things start to turn south a little bit, no pun intended, um, it's. **** - (): It's you're further up and you're further along and you're feeling better than, had you been too conservative and held back. [00:34:07] - (): Craig Dalton: And maybe, I mean, maybe because we couldn't get farther up, it was actually kind of a, the pace felt very pedestrian. The first 28 miles to me, like, I never, I never had to really, put in any meaningful effort to cruise. **** - (): And I, I was watching some videos this last weekend about it. And a guy who had done it in 12 hours. And I saw the difference of what the 12 hour pace looked like in the 14 hour. And I was like, maybe if I'm like totally nitpicking my day out there, maybe I should have been up a little bit further, but there's something to be said for like, I definitely had a chill first 28 miles. **** - (): And then. We hit, we hit the first technical section and it was interesting. I was definitely conscious of my equipment because I had weirdly, like I'd seen flats like barely out of town. [00:34:59] - (): Justin Bowes: I was like, [00:35:00] - (): Craig Dalton: God, I don't, I don't want to have a flat, there, people are flatting all over the place. **** - (): We would hit these, the, uh, the technical descents and you'd sort of, You have to ride in one of the dual tracks. We're kind of the safest way there. And there was a little rocky kind of drop offs. Nothing too technical if you had a clean look at it, but as you were riding in a group, sometimes you're inevitably forced into a line that you wouldn't have opted into. **** - (): I think that's where you risk, flatting or crashing. [00:35:28] - (): Justin Bowes: Yeah. And I think that's where most people get in to the big trouble is, they try to, they try to switch those lanes. When they really shouldn't. Um, and that's, a couple of things, a lot of those dual track MMRs, we'll have like a, a big grass section down the center of it. **** - (): Yeah. And the grass looks inviting, but it hides a lot of stuff in there, whether it's, a rut or a. Bigger, nastier rock that's been kicked out of the track into, it's just laying there. And so that's where I think people really make the mistake of like, Oh, this line's going faster on the left. **** - (): So I'm going to hop from the right side to the left side or vice versa. And that's where the cuts happen. And the, even crashes just because they hit something that they weren't expecting and things like that. [00:36:18] - (): Craig Dalton: Yeah, that 100 percent started to be a necessity to do those cross lane jumps for me. **** - (): Like, as we came out of the other side of the, the first technical section, like, you would just see one group moving up and another. Kind of fading back on a climb. And I was definitely conscious of that middle section. Like this is when it could go all wrong, you feel the need to kind of keep joining groups with forward momentum. **** - (): And yes, I was very pleased that, um, my, my buddy Doug, Was right there with me. I had kind of no sense because I was just sort of focused on saying, with that group in the first 28 miles. And when we came through the technical section, it was great to see his enthusiastic face pull through. And I was like, this is awesome. **** - (): Like, cause I, we hadn't written together, but once or twice. So it was great to see that. We could potentially spend a bunch of time together. So from mile 30 to mile a hundred, we were riding together and riding with groups. Um, it's interesting and unbound cause the amateurs can use arrow bars. **** - (): So you would see these guys and girls who would kind of maybe go slower on the hills, but once you got on the downhill or a flat, they were happy to have a train of people behind them. And I was, I'm not ashamed to say I was taking advantage of that as much as possible. [00:37:35] - (): Justin Bowes: Heck yeah. Yeah, yeah, yeah. No. Real quick, before I forget, um, I think on the first pod that we did, um, you were asking me about the climbs. **** - (): Um, and, cause I had given you some description of like, punchy, um, death by a thousand cut because of just the, how many there were, succession and things like that now that you've done it, like what, what was your overall, um, Observation as far as like the climbing was concerned. [00:38:07] - (): Craig Dalton: Yeah. I mean, everything's so short relative to what I'm used to. And I knew that was going to be the case going in, but on the plus side, you can always, you can generally always see the top of them. So you kind of knew, and you could measure your, you could gauge your efforts. When I, I think about sort of towards mile a hundred, it started, we started to get to some that required a little bit more effort. **** - (): And actually this was, One of the, probably the darkest mental moment I had was I kind of, I lost Doug's wheel. He caught some good wheels. I was behind someone, uh, who was not moving as efficiently and we kind of separated. And I, I thought to myself, I don't feel like I want to make this effort over the top of the hill to bridge this gap. **** - (): But I was also staring down the barrel of like the one guy I know in this race is now riding away from me. Right. Um, there's a little bit of a dark moment there, but to your question about the hills, like, I was comforted that I could always see the top. I knew they were quite short relative to what I'm used to riding, and it was really a matter of, for me, there was maybe, I think, three times. **** - (): I ended up getting off on the last 25 percent of a climb or last 15%. Okay. Because I gauged that I could do it, but I felt like I was going to go into the red too much. And it felt prudent to just hop off real quick and walk. [00:39:32] - (): Justin Bowes: And that was, that was pretty late on though, right? [00:39:35] - (): Craig Dalton: Yeah. Yeah. [00:39:36] - (): Justin Bowes: Yeah. It wasn't like mile 30 and you're like, okay, I'm going to start saving. **** - (): Yeah. [00:39:41] - (): Craig Dalton: Not at [00:39:41] - (): Justin Bowes: all. Not [00:39:42] - (): Craig Dalton: at [00:39:42] - (): Justin Bowes: all. Yeah. [00:39:43] - (): Craig Dalton: Yeah. So it was interesting. I was, I, there was a lot of mental gymnastics between mile 100 and one 48, which was the, the second checkpoint for us. Cause I had lost Doug. Um, it was starting to get hot. It was just. I talked to a few people and you probably mentioned the same thing to me. **** - (): Like you can't think of the totality of the 200 miles you have to do. You really just need to break it down into chunks. Yep. Right. So I started really thinking about, um, our crew chief, Phil, who was a godsend out there. He had such great. Support for us at the aid station. We had an easy up. He had everything imaginable. **** - (): I knew he had bottles on ice for me. So I jokingly referred to miles 100 to 1 48 as project Phil. [00:40:30] - (): Justin Bowes: Okay. [00:40:31] - (): Craig Dalton: And. Everything I did either was a positive effect towards Project Phil or a negative effect. So if I was, if I found a good wheel or I was riding well, I was like, okay, we're making progress, we're going to get to Phil. **** - (): And if I, fell off the pace or something, I was like, this is a serious blow to Project Phil. And I, it's funny. I started sort of naming a few of the characters that I would ride behind and, There is a guy, a guy I was calling the orange crush because he had an orange jersey. [00:40:59] - (): Justin Bowes: Okay. [00:41:00] - (): Craig Dalton: And every, he was like one of those arrow bar guys. **** - (): Right, right. Which was quite helpful. And then, at one point, um, at one point I got a really nice, um, Uh, I've started following a guy with a, with a beat the sun patch on his hip pack. [00:41:16] - (): Justin Bowes: Okay. [00:41:17] - (): Craig Dalton: And I was like, that's a good sign, actually. Like if this guy is, has clearly beat the sun in the past, this is probably a good sign. **** - (): So, got into a rhythm that mile 110. Or 112 water stop I'd forgotten about. And that was absolutely a godsend because, um, I need it. I just needed some relief and the volunteers there and everywhere were just phenomenal. So they poured a bunch of water over my head and just kind of cooled me down and filled me up and set me on my way. **** - (): And so I got to mile one 48 and my buddy Doug was sitting in the chair. With Phil and I was like, this is great. Like, I wasn't expecting to catch Doug again. Right. So it was, that was a nice sort of mental jump. And, he, he had run outta water, so he wasn't feeling that great, but he's like, I'm gonna, I'm gonna head, he'd been there a little bit, I don't know how long, but Phil had taken care of him, got his bike all tuned up, and um, he's like, I'm gonna head out, but I suspect you'll catch me. **** - (): And in my head, I didn't know whether that would be the case, but yeah, I ended up heading out of town and catching up with Doug, um, which was great to just know that I had someone to ride with. And he rebounded quite well for that last, um, the last 50 miles of the race. So we were very simpatico. [00:42:37] - (): Justin Bowes: Nice. Did, um, I didn't, I didn't ask you this, but, um, just talking about the aid stations. Did you have, did you give yourself like any treats, like something to look forward to in the aid stations or did you just keep it strictly business? I had a vision [00:42:51] - (): Craig Dalton: of a lot of treats. I asked, I asked, uh, Phil to get me some gummy bears. **** - (): Okay. Unfortunately, all the gummy bears melted in the sun and he, he did have everything. Like we had like sandwiches, he got a pizza from Casey's and I, I just, I felt like my nutrition was working. And so I was kind of like, besides some, um, Lay's potato chips, it's like, I'm just going to stick with the program. **** - (): I never rolled in feeling like super hungry or anything. So I was like, I'm doing something right. So why don't I just keep doing it? [00:43:28] - (): Justin Bowes: No, that's great. Yeah. I know, from other athletes that I've coached for the 200, they always, we'll have. I mean, yeah, the Casey's pizza is clutch. Like I think everybody knows, like if you're coming to the Midwest, um, you got to get a Casey's pizza in your aid station, um, or, a cheeseburger or, potato chips seem to be like, high on the list as well. **** - (): Yeah. That's, that tends to, uh, be a really fit, good favorite, just because, I mean, it's like the salt you want, the starch and the carbs and all of that goes down really easy. And then usually like a Mexican Coke to, to, to wash it down with. So how were your, um, timing wise, how long did you stop? [00:44:12] - (): Craig Dalton: Very little amount of time. I think my, my ride time was just under 13 hours, 30 and my total elapsed time was 14. [00:44:22] - (): Justin Bowes: Yeah. So two, two dedicated aid stations and two water. Yeah. And I stopped [00:44:28] - (): Craig Dalton: at both, I stopped at both aid stations. I honestly think at mile one 12 at that neutral aid station, when they were pouring water on me, that might've been longer than my checkpoint to stop [00:44:40] - (): Justin Bowes: looking at your file. **** - (): I think you're right. Yeah. Yeah. [00:44:44] - (): Craig Dalton: Yeah. So, yeah, it was a bit crazy. Like, I just didn't, I, like, I know myself, like I know I just need to keep going. So I didn't, I sat down for a minute and, Phil was great. He was like there with lots of stuff, but I was like, let's just swap the bottles out. He put some ice down my back, he put my pack in the cooler, like, to get ice water on it. **** - (): And, uh, after a few things, lubing up the chain, et cetera, making sure the bike was all right. Yeah. It just felt like it's time to go. [00:45:12] - (): Justin Bowes: Yeah, no, that's good. I, that's, definitely, um, a word of caution to, athletes, especially new to the 200 of like, unless you're in a bad state, in a bad way, uh, you want to minimize the amount of time you hang around in the aid station, just because your legs start to. **** - (): revolt a little bit and they don't want to cooperate, and so the, the shorter time you can, uh, the quicker you can get in and get out, um, with giving yourself enough time to resupply and not forget anything is always going to be better than just, standing around for, 10 plus minutes, John, John with everybody and things like that. **** - (): Cause if you don't need to, man, Yeah. A hundred percent. Get back after it. So. [00:46:01] - (): Craig Dalton: Yeah. Yeah. And I think, at that second aid station mile one 48, I think Doug was a lot more conscious of the idea that we could beat the sun than I was. I think the last, the last 50 miles had been a little bit mentally hard on me. **** - (): I was not in a dark place by any means, but I'd kind of was like, this is what it is. Like I gotta, I'll pedal as far as I can pedal and as fast as I can pedal and it is what it is. But. He, he had never beat the sun before. And I think he saw it as a really great opportunity. And as we had talked about as my kind of, my number one goal was to finish. **** - (): Second goal was to finish healthy. And third goal was to beat the sun. Right. It was great to know it was out there. And the funny thing was my, my Wahoo was, it had 54 climbs as the listed number of climbs. And I believe by aid station two, by checkpoint two, we've done 52 of 54 climbs. [00:47:00] - (): Justin Bowes: Right, right. Yeah. [00:47:02] - (): Craig Dalton: Which is pretty, it's pretty crazy. So we've done like, close to 10, 000 feet of climbing already. And I think they maybe have listed it as 11. Anyway, negligible amount of climbing over the next 50 miles. So I was like, well, that's, that, that feels good to know that most of it's behind me. And, and, and everybody had said this, like getting to checkpoint two Was really the hardest part, right? **** - (): And you just need to ride back to Emporia. [00:47:25] - (): Justin Bowes: Yeah, exactly. I mean, there's always there's always going to be, a Joker station or, segment. Um, generally, it's like the Kohola, uh, Lake climb. Yeah. Um, and, For those who don't know, um, or didn't follow the weather or anything like that, we had pretty optimal conditions all day. **** - (): I mean, we started, um, cloud cover, cool, nice, favorable breeze, um, all of that. And, for us in the 100, it wasn't until we really got closer to Kohola Lake, I mean, it was like. After the aid station, which, we shared, um, there in council groves, um, the, the clouds were starting to thin out and you could, you see a little bit more of a shadow underneath you and everything like that. **** - (): Um, but it, you guys were in it a little longer, the heat, the sun and everything like that, but it still wasn't like in 2021 where it was just essentially a hairdryer. on your face, the entire day. Um, and so with the Kohola climb, that can always be a spoiler. Um, and I think I mentioned this to you on our call the other day. **** - (): It was like a lot of people, as soon as they get over that climb, you're roughly, inside the last 25 miles basically to, to the finish and. Yeah, your climbing's essentially done too and people like, oh, this is great and just like get on the gas and in a 10 mile span They're completely shattered and on the side of the road because they just completely underestimated You know, whether it be the previous 70 miles or the previous, 180 that you just did are in your legs and Any extra efforts can really put a Put you in the box really quickly. **** - (): And a lot of people's wheels fall off after that Cahola climb. Um, because they're like, Oh, we're done. Yeah. Yeah. But you're not done. You still got some mileage ahead of you. Yeah, [00:49:27] - (): Craig Dalton: exactly. I think we were, we were looking over our right shoulders at the sun and looking at it kind of starting to go down and we're like, we do need to keep going pretty efficiently [00:49:41] - (): Justin Bowes: to [00:49:41] - (): Craig Dalton: make it. **** - (): And, you go, you continue riding the dirt roads and then you go under the highway. And then you're at the university and you've got that final paved climb before the finish line. Yep. Um, and we're like, we've, we're like, we're going to do this. We're going to do this. [00:49:57] - (): Justin Bowes: Yeah. [00:49:58] - (): Craig Dalton: And I think we ended up finishing like 15 minutes to spare before the sunset. [00:50:03] - (): Justin Bowes: No, it's, it's, it's awesome. And I think, uh, to, to put it in context, um, this is the first year. That a lot of people were nervous about it because The start time had been pushed back, uh, to accommodate the new, uh, starting protocol with the, the pro men. Then 15 minutes later, the pro women, and then essentially a half an hour behind them, you all started. **** - (): So I mean, taking away 30 minutes doesn't sound like a lot, but when you're up against the sun actually setting on you, it, it, it comes quickly. Like you said, I mean, you had 15 ish minutes to, in your pocket, um, that could have easily gone one way or the other, um, quickly. So, yeah, [00:50:53] - (): Craig Dalton: yeah, you, you could, you could see to your point earlier about the aid stations, like you could have very easily burned 15 minutes sitting around on your ass, having a pizza, [00:51:03] - (): Justin Bowes: totally. **** - (): And I mean, and not 15 minutes at one, you could do, Seven here, eight there. And in, in the grand scheme of things in a 14 hour raise, what's seven minutes. Right. Well, add that up and all of a sudden you're, you're finishing in the dark. [00:51:21] - (): Craig Dalton: Yeah. Yeah. So a hundred percent. So, yeah, I mean, I haven't finished. **** - (): Crossing the finish line was, was great. I mean, riding down commercial street with, um, with Doug was just fantastic. That's so cool. Have us, yeah, have us both meet our goals and the crowd were great. And we've got our names announced and, uh, Yeah. It just like, it wasn't lost on me the entirety of the experience. **** - (): The town was wonderful. It's it's, it's obviously a grand spectacle of the gravel cycling community. Right. So I think coming down that I was, I was generally genuinely emotional, just felt very fulfilled with my day and effort to have it conclude before sunset and, come down that finishing line shoot. **** - (): It just. It felt great. [00:52:10] - (): Justin Bowes: Oh, I bet. I mean, I, I did share this with you, uh, the other day. Um, not only did I have you, have you, uh, competing, but I had, uh, one other in the 200 and another one in the a hundred and as a coach, even though I was racing, I still have like, you know, The best I could compare it to is, being a father of three, it's just like, it's like you're looking after your kids, right? **** - (): You're nervous for them. Yeah. And, um, and so after I got done and cleaned up and went about the rest of my day on, on, on Saturday and everything like that, now I turn my I turned my browser to the race results to see, how everybody's faring out there and projected times and, and things like that. **** - (): And when I, when I popped open my laptop and, and pulled up the results and you were still on a course, obviously, but, uh, just seeing your splits come in and everything, I was just like. Damn right, like, look at this guy go, like, he's, he's actually doing this and, um, we can talk about it all the time, as coaches of like, I know that I was giving you the proper training, and you were executing the training and things like that. **** - (): But you never, I mean, there's so many variables that can show up on race day and, Mechanically, uh, correct me if I'm wrong, you had a clean race mechanically, right? Yeah, [00:53:30] - (): Craig Dalton: totally clean. Yeah. [00:53:31] - (): Justin Bowes: And for that to happen just by itself is amazing. And then on top of that, you hit your nutrition and hydration and everything just, it worked, and so, um, with, with a race like unbound, You know that something's going to go wrong, somewhere, some way, something's going to happen. And it's, it's, it's such a rarity to have a clean run, especially on your first time, not knowing what to expect and, and all of that. Um, but for you to be so successful with that, um, And it was just, yeah, as your coach and now as your friend, um, I'm just super excited for you. **** - (): I was just, I was over the moon, um, excited to see your finishing time and, and, uh, to, to just hear, hear it in your voice and, and at first it was, it was just in text messages back and forth, but just, getting the tone of like, Your satisfaction with everything was just, it's, it's huge. And yeah, it was awesome to, to be a small part of that. [00:54:37] - (): Craig Dalton: Yeah, no, it means a lot. It's been, it's been a great journey working together. It's been very fun. I, I haven't had proper coaching in ages. Um, and I recommend it. I recommend you, I recommend fast cat. It was just, it was enjoyable to just Go through a process, see improvement, uh, along the way, build confidence to do something that I'd never done before. **** - (): And frankly, that I was, a bit scared of this whole journey started because I wanted to do something that scared me. Um, and, and to come out the other side of it, just, I'm very grateful for the entire experience, the last six months [00:55:18] - (): Justin Bowes: Oh man, Craig, it's, it, again, it's been a privilege and Just exciting to, to, to see how you developed and just your professionalism with, with regards to your training and, accepting some new guy that you've never met before, be like in charge of this craziness. **** - (): Um, and, um, yeah, it just, you, you didn't flinch. Um, I, I appreciate you being cautiously. Questioning about hate, why are we doing it this way? Why, where are we going? Um, why would you have me do this instead of that? Um, I mean that, it wasn't like I ever thought, Oh, he's questioning my ability or anything like that. **** - (): He just generally wants to know why we're doing the training that we're doing. And, um, and I appreciate that. Like I love, when, when, when my athletes are like engaged. To the point that they want to know, I mean, it's, it's nice to when you just blindly follow the plan, but, when, when you're so engaged and you're so invested in the outcome of this goal that you've set for yourself and you're like, Hey, I just want to know what's going on and. **** - (): It, it just, it tells me again, it's just another little, box to check, with, with my coaching hat on of like this, this athlete is he, he's invested, like he cares and he wants to do what needs to be done to, to, to succeed at this goal. And that makes a big difference on my end, um, because then I know, yeah, these are going to be hard workouts and they're going to put them in the box a couple times. **** - (): But because he wants it and he's, he's, he's wanting to follow the plan, um, and be consistent with it, he's going to do really well. And, um, yeah, it showed. So, um, one, one final question. If I can, um, and I, I touched on it on our call the other day is like on a scale one to 10, how would you rate this overall experience from training to the event to your, your overall experience with, with Unbound here? [00:57:34] - (): Craig Dalton: Yeah, I said it last week and I think I'll stick to it. It's a 10 out of 10 for me. Okay. And. Yeah, the only, I hesitated a second there, Justin, because I might've knocked it down to a 9. 5 because I, again, like I watched someone else's video and I was like, Maybe I could have pushed a little harder early on, but it's in the grand scheme of things, neither here nor there. **** - (): Like, I think again, like the, I learned a lot along the way. It was fascinating, working with a power meter, thanks to SRM, uh, using their power meter pedals. It was interesting to me going carb journey and trying to figure out, would that work for me? Along the way, everything was, great on the training. **** - (): Like we had to cram a little bit, but that was all good. The family was super supportive of it. And then, getting to Emporia and having that bluebird of a day, um, was something, that it couldn't have counted on at all in terms of the weather. The, the mileage came easy and fast. The technical elements of it were no issue for me whatsoever. **** - (): And I felt like I had the right bike to take a few hits harder than I might have wanted to, to keep the pace going, but never had any issues there. And then to, to ride with my buddy Doug and have the experience with the, the whole crew. We had a number of guys doing the hundred and one guy doing the three 50. **** - (): Great to make some new friends out there within the houses we were staying at. And the overall experience, yeah. 10 out of 10. [00:59:06] - (): Justin Bowes: Nice. Okay, good. Yeah, it's, it's, it's, yeah. When, when you shared that with me the other day, um, yeah, I got off our call and I was just like, Um, I was just like, all right, I, I, it just, it's, it's, it's so rewarding, um, to see an athlete just like check all those boxes and, feel good about, what they accomplished. **** - (): Um, because yeah, I can put together the plan for you. Um, but it's ultimately all on your shoulders to execute. Yeah. Take care of all this, the variables outside of the training plan that is, you know, recovering responsibly, being, diligent to, the consistency of, following the plan and all those little things that I can't, I can't even like begin to. **** - (): Yeah. Help you with, that's just your wife, and so, um, again, Greg. Congratulations. It's, it's so cool to, to see and, and have a time like that. Um, I'll, I'll give the listeners, a little, uh, number crunch here real quick. You're right. I mean, you were just in under, um, 1330 at 1327 for 203 miles. **** - (): Um, TSS, obviously off the charts with 645, um, that's, to be expected for sure. Um, average speed, I mean, just over 15 miles an hour for the 200 miles over that type of terrain is fantastic. Um, your normalized power, um, was so good. Um, Yeah, it was just the only thing that we didn't capture was heart rate. **** - (): Um, [01:00:48] - (): Craig Dalton: yeah, I failed to talk about that. I was so mad for so long that my strap wasn't working. [01:00:54] - (): Justin Bowes: It's the worst when it's on and there's just nothing you can do about it. I kept [01:00:59] - (): Craig Dalton: thinking like by the first aid station, I would take everything off and recover it, which I did. And then it still didn't work. Yeah. **** - (): And like halfway through. The next segment, I just like ripped it off my body and shoved it in my pocket. [01:01:12] - (): Justin Bowes: Yeah. I mean, just, I mean, that's, that's one like little nitpick on my end and sense of like, it would just been really interesting to see, um, the correlation between your power and the heart rate and where, I mean, it ultimately, it was always going to drop off and start to decouple, but you know where that was for you. **** - (): Um, because then, for me, I can go back to the training and say, okay, yeah, this is, this is white. We went as far as we did and, and all of that. So, oh yeah, yeah. I mean, so there's, there was one less than ideal thing, pop up out of here and it was stupid heart rate monitor. So. [01:01:51] - (): Craig Dalton: Yeah. **** - (): In the grand scheme of things. [01:01:53] - (): Justin Bowes: Yeah. [01:01:54] - (): Craig Dalton: Justin, thanks so much for coming back on board and helping me recount this, uh, this event or this experience that's going to be in my memory for a long time. [01:02:02] - (): Justin Bowes: With that, is there an Unbound in your future again or too soon? [01:02:07] - (): Craig Dalton: It's a little too soon. And I think I mentioned to you that last week, it's hard to imagine having a better day out there. **** - (): Then, then I had all things considered and with so many great events out there that I would love to do in time away from the family. I don't, I don't know if unbound would be it again. [01:02:26] - (): Justin Bowes: Yeah, no, that's fair. That's fair. [01:02:27] - (): Craig Dalton: Yeah, [01:02:28] - (): Justin Bowes: no, I mean, it's hard to go out. And, as, as good as you did. And like you said, I mean, uh, another experience would it, taint this one, and in the sense of like, next year is like, flats on flats on flats or, body shuts down or, whatever the case may be, or the worst weather ever. **** - (): I mean, so yeah, go, go out on top. [01:02:50] - (): Craig Dalton: Yeah. Yeah. I'm going out on top, I think on the 200. For me, it's either like. Go shorter and actually like, see what it's like to race an event. Cause I don't, the 200 miler, like it's hard to consider it a race for me. It was really about managing my way across the finish line as efficiently as possible. **** - (): Or going the other way, which has always attracted me, which is like the bike packing. route and, trying some of the real long distance stuff longer than 200 miles. Sure. [01:03:18] - (): Justin Bowes: Yeah. The, the 350, the XL crew, that is, that's next level, man. Yeah. I, I, I always, I always like tease myself, like, that would be so cool just like to push your limits. **** - (): Um, And, and, and see what that's like, um, for that distance and everything. But then reality kind of sets in on me and like, you, you're not going to do that. So I'll stick with my hundred. I love my hundred distance. [01:03:44] - (): Craig Dalton: Yeah. Yeah. I feel like there is like an overnight riding experience that I need to have as that next unchecked box. I've sure I've done like the team racing 24 hours, but I've never done. Sort of a self supported overnight. [01:03:59] - (): Justin Bowes: Yeah. Yeah. [01:03:59] - (): Craig Dalton: Straight through. So I am, I am curious about that. Why don't we leave it at that? **** - (): That'll be a mystery. And if, if, and when I decide to do something crazy like that, we'll chat more about it. [01:04:09] - (): Justin Bowes: Heck yeah. Love that. [01:04:12] - (): Craig Dalton: Good to talk to you, Justin. [01:04:13] - (): Justin Bowes: Craig, it was great seeing you and congrats again, man. It's awesome. [01:04:17] - (): Craig Dalton: Thank you.      

In this new episode from Girls Gone Hallmark, hosts Megan and Wendy dive into the drama of episode 8, "Lose Yourself," from season 2 of "The Way Home." The Lingermore party takes an unexpectedly turn, leaving viewers on the edge of their seats. Nick's discovery of Elliot's journal adds an intriguing layer to the storyline as tensions rise between Kat and Elliot, we are left wondering if they can overcome their differences. Tune in as Megan and Wendy unpack the emotional highs and lows of this captivating episode. Which is better 1814, 1999 or 2007? Email us at meganandwendy@gmail.com. More Hallmark Talk? Join Our Girls Gone Hallmark Facebook Group Join our Girls Gone Hallmark Facebook Group! Tons of great people - just like you - who love Hallmark movies. We're talking new movies, favorite movies, actors, Hallmark gossip, and so much more. Free to join, so click the link below or search "Girls Gone Hallmark" in Facebook Groups. Don't miss out on: Girls Gone Hallmark - Hallmark Movies Fan Group Catch Up On The Way Home Podcast Episodes from Girls Gone Hallmark "The Space Between" Season 2, Episode 1 "Hanging By a Moment" Season 2, Episode 2 "When You Were Young" Season 2, Episode 3 "Wake Me When September Ends" Season 2, Episode 4 "Long Time Gone" Season 2, Episode 5 "How to Save a Life" Season 2, Episode 6 "Somewhere Only We Know" Season 2, Episode 7 Jen Pyken Does It Again Jennifer Pyken is an Emmy-Award Winning Music Supervisor for "The Way Home." In each episode of Girls Gone Hallmark, you'll be treated to a behind-the-scenes look at the songs played during the show. "Starlight" by Muse "Misery Business" by Paramore "Thnks fr th Mmrs" by Fall Out Boy Where to Watch "The Way Home" Hallmark Channel will premiere new, original episodes on Sunday nights. "The Way Home" will stream the following day on Hallmark Movies Now and Peacock. Wondering Where to Watch Hallmark Movies? Our current favorite way to watch Hallmark Channel movies is via Frndly TV. This app has 40+ channels, both live and on-demand, including all three Hallmark Channels! Our favorite feature is the 72-Hour Look Back which allows you to scroll BACKWARD in the guide to watch or record anything you might have missed over the last three days. You can start a 7-day free trial and see which channels are available here!

Matt and Jake praise Jason and Kylie Kelce, Arch Manning opting out of EA College Football, Lebron hitting 40 points & more

(IND) Akhir tahun? Waktunya buat recap episode dulu gak sih? Seperti biasa, Pak Kucing bakal ajak kalian buat cerita-cerita dikit mengenai berbagai episode Pod-Cat Show yang sudah rilis di 2023! See you in 2024 for more amazing podcast episodes!

John links up pop-rock band Fall Out Boy, and producer Neal Avron, to talk about their latest studio album ‘So Much (For) Stardust'.  Emerging from Chicago's hardcore punk scene in the early 2000's, Fall Out Boy rose to fame with hits including ‘Sugar, We're Goin Down' and 'Thnks fr th Mmrs'. Constantly innovating, their eight studio albums have seen them embrace all sides of music, including R&B, and electro-pop. For their latest record ‘So Much (For) Stardust', they return to their roots, working with producer Neal Avron.  Chatting with Patrick and Neal, the conversation covers the band's approach to the early stages of demoing, their collaboration with a full orchestra and some of the best players in the business, and how they divide different writing responsibilities amongst each other. Tracks discussed: Love From The Other Side, Heaven, Iowa, So Much (For) Stardust LINKS TO EVERYTHING TAPE NOTES   linktr.ee/tapenotes  Listen to ‘So Much (For) Stardust) here. Fueled By Ramen, Elektra Music Group Inc. Intro Music - Sunshine Buddy, Laurel Collective GEAR MENTIONS Native Instruments Kontakt Native Instruments Guitar Rig Audiomovers Listento Fender Strat Orange Amps Dave Smith Poly Evolver Synth Ensoniq Fizmo Synth Roland TR-66 Rhythm Arranger Neumann U 47 1176 LA-2A Slingerland Drums Guild S-100 Guitar Gibson Les Paul Neve Console Splice OUR GEAR https://linktr.ee/tapenotes_ourgear HELP SUPPORT THE SHOW If you'd like to help support the show you can donate as little or as much as you'd like here, (we really appreciate your contributions :)  Donate Or you can join us on Patreon, where among many things you can access full length videos of most new episodes, ad-free episodes and detailed gear list breakdowns. KEEP UP TO DATE For behind the scenes photos and the latest updates, make sure to follow us on:  Instagram: @tapenotes  Twitter: @tapenotes  Facebook: @tapenotespodcast   YouTube: Tape Notes Podcast Discord: Tape Notes Patreon: Tape Notes To let us know the artists you'd like to hear, Tweet us, slide into our DMs, send us an email or even a letter. We'd love to hear!  Visit our website to join our mailing list: www.tapenotes.co.uk TAPE NOTES TEAM Will Brown - Executive Producer, Engineer & Editor Tim Adam-Smith - Executive Producer Will Lyons - Editor Nico Varanese - Videographer, Editor Guy Nicholls - Production Assistant Jessica Clucas - Production Assistant Katie-Louise Buxton - Production Assistant Learn more about your ad choices. Visit megaphone.fm/adchoices

Of je nu oud of jong bent, een gebroken hart komt overal wel eens voor, waarschijnlijk nog de laatste weken toen jij hoorde dat KINK FAST stopt met wekelijkse afleveringen. Daarom speciaal voor jou een aflevering met muziek voor de gebroken harten.    Dit met flink wat muziek van o.a. Hawthorne Heights, Mom Jeans, Tigers Jaw, Fall Out Boy, Mayday Parade, Lagwagon en Knuckle Puck. Daarnaast duiken Bart en Lesley weer in de tijdmachine, dit in 2015 het jaar dat het album That’s The Spirit van Bring Me The Horizon uit kwam.    Vergeet verder niet dat het deze week de stemweek van de KINK FAST TOP 100 is, dus zorg dat je voor 2 december jouw stem uitbrengt op www.kink.nl/voting. De KINK FAST TOP 100 hoor je iedere maandag van december op KINK DISTOTION.    Wil je KINK FAST live beluisteren op de radio, dan kan via DAB+ (blok 7D) op maandag om 16.00 en zaterdag om 17.00 op KINK DISTORTION.   Playlist: 01. Machine Gun Kelly ft Halsey – forget me too 02. Mayday Parade – Miserable At Best03. BOYS LIKE GIRLS – Love Drunk 04. Knuckle Puck – No Good 05. Tigers Jaw – Never Saw It Coming 06. Hawthorne Heights – Ohio Is For Lovers 07. Lagwagon – Razor Burn 08. New Found Glory – My Friends Over You09. Fall Out Boy – Thnks fr th Mmrs 10. Mom Jeans. – Scott Pilgrim vs. My GPA 11. Bring Me The Horizon – Throne  

Of je nu oud of jong bent, een gebroken hart komt overal wel eens voor, waarschijnlijk nog de laatste weken toen jij hoorde dat KINK FAST stopt met wekelijkse afleveringen. Daarom speciaal voor jou een aflevering met muziek voor de gebroken harten.    Dit met flink wat muziek van o.a. Hawthorne Heights, Mom Jeans, Tigers Jaw, Fall Out Boy, Mayday Parade, Lagwagon en Knuckle Puck. Daarnaast duiken Bart en Lesley weer in de tijdmachine, dit in 2015 het jaar dat het album That’s The Spirit van Bring Me The Horizon uit kwam.    Vergeet verder niet dat het deze week de stemweek van de KINK FAST TOP 100 is, dus zorg dat je voor 2 december jouw stem uitbrengt op www.kink.nl/voting. De KINK FAST TOP 100 hoor je iedere maandag van december op KINK DISTOTION.    Wil je KINK FAST live beluisteren op de radio, dan kan via DAB+ (blok 7D) op maandag om 16.00 en zaterdag om 17.00 op KINK DISTORTION.   Playlist: 01. Machine Gun Kelly ft Halsey – forget me too 02. Mayday Parade – Miserable At Best03. BOYS LIKE GIRLS – Love Drunk 04. Knuckle Puck – No Good 05. Tigers Jaw – Never Saw It Coming 06. Hawthorne Heights – Ohio Is For Lovers 07. Lagwagon – Razor Burn 08. New Found Glory – My Friends Over You09. Fall Out Boy – Thnks fr th Mmrs 10. Mom Jeans. – Scott Pilgrim vs. My GPA 11. Bring Me The Horizon – Throne  

This week on the pod Amanda and Kristina get into grief - the grief after a loved one passes and the grief that comes with growing up and living life away from your family. We dive into what grief looked like in our families growing up, the different ways grief manifest, and how we cope with grief.  - Link to Dia de los Muertos episode (Apple Podcasts): https://podcasts.apple.com/us/podcast/glowing-up-latina/id1610661635?i=1000585629271 Link to Dia de los Muertos episode (Spotify): https://open.spotify.com/episode/66y9L1kTaQK1xNcB2FJdBN?si=f24d17494dac46f4 Link to Dia de los Muertos episode (YouTube): https://youtu.be/dmyH_GCMXFY - Show us some love on Instagram @glowinguplatina Got an idea for an episode? Email us at glowinguplatina@gmail.com If you love us, spread the love and share the show! We'll be forever grateful

Hold on to your gaming chairs, folks! We're about to cast a spotlight on the murky depths of the World of Warcraft (WoW) community. Prepare to embark on a wild journey where we tackle the glaring differences in player interaction between Classic WoW and Retail, armed with our personal experiences and real-life examples of toxic encounters in Classic WoW. Ever wonder why the Classic and Wrath PvP dungeon challenges can leave such a bitter taste in your mouth? We've got the answers. We delve into the psyche of the WoW community, and how the structure and attitude of player base can drastically sway your gaming experience. If you're intrigued, don't miss out on our tale about a bunch of gamers whose firsthand experience of this disparity left them shaking their heads. But the gaming world isn't all gloom and doom. Join us as we navigate the heart-pounding terrain of healer-finding in Classic WoW, and the curveballs that higher MMRs players often face.Finally, we round up our discussion with insights on the unique opportunities offered by Classic WoW streaming. If you've ever wondered how time differences and social interactions between players in Europe and America influence the WoW community, we've got you covered. And for a dash of drama, listen in on a tale about a hunter who threw a fit when we gave him the cold shoulder. All this and more awaits you, as we unravel the cloak of toxicity that sometimes taints the World of Warcraft. Unplug from the usual and plug into the unexpected with us!Hope you all enjoy and hope you relate to any of these stories. And I will speak to you all in the next episode!Support the show here:https://www.buzzsprout.com/1196870/supportpatreon.com/Pigandwhistlehttps://www.buymeacoffee.com/PigandWhistleSocials :Twitch : https://www.twitch.tv/pigandwhistletalesYoutube : https://www.youtube.com/channel/UCAOi6rHO3x90lOmmb82Jv1wWebsite : https://www.pigandwhistletales.com/Instagram : https://www.instagram.com/pigandwhistletales/Facebook : https://www.facebook.com/PigAndWhistleTalesTry out Buzzsprout yourself! https://www.buzzsprout.com/?referrer_id=1154066Listen to the podcast on other platforms:https://www.listennotes.com/podcasts/pig-whistle-tales-from-azeroth-gabriel-nsa902LrQVw/https://www.podchaser.com/podcasts/pig-whistle-tales-from-azeroth-1315927https://open.spotify.com/show/5ZTkLtQvRSm4PStUfZquWkhttps://podcastaddict.com/podcast/3032607The Music at the start is from Tony Catch they do many amazing cover songs for games you can find the link here: https://www.youtube.com/channel/UCHiF0dAkbpPMtQSwvAxcapQThe Gaming BlenderHave you ever wanted to design your own video game?Listen on: Apple Podcasts SpotifySupport the showSupport the show here: https://www.buzzsprout.com/1196870/support patreon.com/Pigandwhistle https://www.buymeacoffee.com/PigandWhistle

Looking for a unique and challenging gravel cycling experience? Look no further! In this episode of the podcast, host Craig Dalton introduces the founders of Gray Duck Grit, an exciting grass roots gravel cycling event in Southern Minnesota. Joining Craig are Kris Jesse, Nate Matson, and Mark Jesse, who share their passion for gravel cycling and the origin story behind Gray Duck Grit. Kris Jesse discusses her journey into gravel cycling, inspired by a friend's social media post, and her background in distance running. Mark Jesse, having participated in the Day Across Minnesota event and other ultra-endurance events, shares his love for gravel cycling's magical moments in solitude. They also delve into the details of the challenging 240-mile Day Across Minnesota event, which takes riders on a scenic route from Gary, South Dakota, to Hager City, Wisconsin. The founders highlight the unique aspects of Gray Duck Grit, including atypical distances and the creation of an ultra-endurance event. They discuss the beautiful terrain of the Driftless region near Northfield, Minnesota, where the event takes place, and the challenges riders may face, such as unpredictable weather and relentless winds. The episode wraps up with a discussion about the event's inclusive atmosphere, its charitable aspect in supporting Fraser of Minnesota, and a warm invitation to join the Gray Duck Grit experience. Topics discussed: Introduction of Gray Duck Grit founders The inspiration behind Gray Duck Grit  The Day Across Minnesota event  The challenging terrain of the Driftless region  Weather conditions and preparation  Inclusivity and the event's charitable aspect  If you're a gravel cyclist seeking an unforgettable adventure and an opportunity to push your limits, Gray Duck Grit is the event for you. With its scenic routes, challenging terrain, and an inclusive atmosphere, this event promises an experience like no other. So, buckle up, find some dirt under your wheels, and join the Gray Duck Grit community. Episode Sponsor: Dynamic Cyclist (code: THEGRAVELRIDE for 15% off all plans) Support the Podcast Join The Ridership  Automated Transcription, please excuse the typos: [00:00:00]Craig Dalton: Hello, and welcome to the gravel ride podcast, where we go deep on the sport of gravel cycling through in-depth interviews with product designers, event organizers and athletes. Who are pioneering the sport I'm your host, Craig Dalton, a lifelong cyclist who discovered gravel cycling back in 2016 and made all the mistakes you don't need to make. I approach each episode as a beginner down, unlock all the knowledge you need to become a great gravel cyclist. [00:00:28]Craig Dalton (host): This week on the podcast. I welcome the founders of a grassroots cycling event in Southern Minnesota called gray duck grit. It's happening this upcoming October 6th and seventh. Yes. I said two dates in there because there's multiple distances. They're offering a 333 mile race, a 222 mile race. Uh, 111 mile race. And a 69 mile race. Each of these distances has a significance. That we'll learn about during the conversation with this trio. This is the first time I've had three guests on at one time. There's a lot of fun. I wanted to push the podcast out as early as possible. To give anybody in the Southern Minnesota and surrounding area, an opportunity to jump on this event. It looks like a lot of fun. It's presented by the angry catfish bicycle shop and has a lot of great local sponsors and supports a great cause. Before we jump in i do need to thank this week sponsor dynamic cyclist The team at dynamic cyclists offers video based stretching and strengthening and mobility routines focused on cyclists. As you can imagine from their name. They just recently dropped an updated injury prevention program. The one I like to follow, which is the six week low back injury prevention program. It's always timely. Getting an update from my friends at dynamic cyclists. Because it reminds me that I have absolutely no excuse. To not fit these 10 to 15 minute routines into my day. I waste 10 or 15 minutes doing something not productive for my body. So it's a constant reminder that I should be stretching. I've dedicated myself this year to try to strengthen my lower back. In particular to improve my longevity as a cyclist for these long gravel cycling events. And I've found the stretching routines, particularly the injury prevention routines of dynamic cyclists to be super helpful. It's very focused on what we need as gravel, cyclists for me. It's tight hip flexors. It bands everything around my low back seems to draw everything in a tight bundle if I'm not careful. So having access to a content catalog of different stretching routines has been super important to me and motivating to just kind of frankly, get off my ass. And do the stretching I need to do. If you're interested in giving it a shot, dynamic cyclist always offers free access to, I think, a week's worth of content. For you to check out what they're doing. I'm on an annual plan. If you're interested, just use the code, the gravel ride, and you'll get 15% off. You can do month by month. If you're just someone who wants to do it in the winter. Or they've got a pretty affordable annual plan. That's just kind of the easiest thing to do. To make sure it's always there. When you need it. So head on over to dynamic cyclists.com and remember the code, the gravel ride for 15% off. So with that business behind us, I want to welcome mark Jesse, Chris, Jesse, and Nate Mattson to the show. Hey guys, welcome to the show [00:03:44]Kris Jesse: Thank you. It's great being here. . [00:03:47]craig_dalton-q2xxdhaa3__raw-audio_gray-duck-grit-ii_2023-sep-06-1110pm_the_gravel ride pod: So let's get started by just, let's go around the room, maybe starting with Chris and just talk about, um, a little bit about your backstory and then we can get into, I'm going to blub it, flub it every time. Gray duck grit. [00:04:03]Kris Jesse: Great at grit. You got it. Um, I would love to start. Uh, it's kind of funny. Um, I fell into gravel cycling from, um, just seeing a post on Facebook. A friend of mine, he was going to ride this crazy ride across Minnesota. 20 some miles, um, called, um, the dam day across Minnesota. And, um, my background really is, uh, distance running. And so that is where I came from. Um, that's my passion. Um, I'm reaching Saturday. I'm heading to Utah tomorrow now, where it'll be my almost 40th marathon. And so I'm really, uh. runner at heart. And I thought, Ooh, I can do this, this gravel, uh, cycling. And so, um, after seeing his post, signed up quickly and then did my first 50 mile gravel ride and sold my race registration for that long one. So really it is, uh, that's kind of my cycling, uh, background a couple of years ago, but now just fell in love with it. Like it's my peaceful time. Um, uh, as you'll hear, Minnesota has amazing gravel, uh, to ride and to be, um, had, and so I just love it. I'm falling in love with it and kind of transitioning to just cycling. So that's my, my background. Um, [00:05:24]Craig Dalton (host): Well, I've got lots of questions about Minnesota, I'm going to table them for a minute to allow everybody to introduce themselves. So Nate, how about you? How did you get into cycling? Do you have a running background as well? [00:05:35]Nate Matson: Uh, wow. I do actually a little bit. Um, so I actually have a triathlon slash running background and, uh, it's kind of a curious fitness person and I, I fell into gravel cycling because I got injured and I couldn't run, so I leaned more into cycling. And through this one specific friend of mine, he, he also did the dam the day across Minnesota. And he was like, yo man, you should come out with me and we'll start gravel cycling together. So I got in with him, we started going out almost every weekend. And that is how I met Mark was actually on a gravel ride. So there you go. And, uh, I can run now, but I run a lot less and I cycle a lot more. [00:06:23]Craig Dalton (host): All right, Mark, your turn. [00:06:25]Mark Jesse: Yeah, I, uh, you know, Chris, Chris is a friend of ours who, who did sign up for the dam. Um, that was sort of my introduction to gravel cycling as well. Um, and, uh, it just. I went out and participated in the dam and 2019 that was my first big ultra endurance events and gravel cycling. Prior to that, it was a 50 miler with alongside Chris, as she mentioned, and it was. During that 2019 day across Minnesota that I realized how magical gravel cycling is and, um, you know, being in the middle of nowhere, not having any bearings as to what direction you were headed. All I knew is I was following, following this trail of blinking red lights and, um, it was, I would look up and all I could see were stars and it was one of the most magical. Moments I've ever experienced on a bike and yeah, go ahead. [00:07:31]Craig Dalton (host): Amazing. I'd love to just learn a little bit more about Day Across Minnesota, because that seems like it's, you know, it's the origin story of, for the three of you, and it sounds like you had friends who were drawing you into it. How long of a ride is it? And what is it? What is the experience like? [00:07:46]Mark Jesse: It's, it's a 240 mile distance. It starts in, it started, um, it is no longer for the record. Um, but when, when it was in existence, it started in Gary, South Dakota, and you would make your way across the state of Minnesota and you would end up in Hager city, Wisconsin, um, and Trenton Ragar is the. Race director. He is also the current race director of the filthy 50, which he was his first events. And, um, and I believe that started in 2013, um, uh, the filthy 50. So the dam was a five year event that took place and I participated in 2019 and 2020. [00:08:28]Craig Dalton (host): Okay. And how long does an event like that take a sort of average cyclist? [00:08:34]Mark Jesse: Well, you know, my first year, it took me 22 and a half hours. Uh, there is a cutoff, um, of 24 hours. So the expectation is that you would, to get an official finish time, right? You would need to finish, it starts at midnight on Friday and it would end on mid at midnight the, uh, the following day, Saturday. So that was the format. Um, and it was, it was pretty, it was a pretty amazing event. [00:09:00]craig_dalton-q2xxdhaa3__raw-audio_gray-duck-grit-ii_2023-sep-06-1110pm_the_gravel ride pod: And with those kind of early experiences that drew you into the sport, did you subsequently travel outside Minnesota to do events to kind of get an idea of what the flavor was in other territories? Or have you mostly been participating in Minnesota based events? [00:09:15]Mark Jesse: I. Haven't done a ton of official, uh, races or events outside of Minnesota. I did the Redfield Rock, Redfield Rock and Roll down in Iowa, my hometown or my home state, um, last year, and that was a heck of a challenge. Um, but I did a lot of other, um, I did some gravel cycling in Florida. I've done some gravel cycling in California and, um, mountain biking, uh, in Arizona and Oregon and places like that. Um, so I've done. Um, some cycling, some pretty long distances as well, um, over several days, but nothing necessarily official in other states as of yet, but I definitely plan on doing more of that because how can you not, there's just so much to be had now, right? [00:09:59]Kris Jesse: hmm. [00:10:04]Craig Dalton (host): to those longer Distance events right from the get go, whereas a lot of people come into the sports, you know, being conjoled to do their first 25 miler and then 50 miler, et cetera. So it's going to be interesting as we talk about your event, the distances that you offer as they're a little bit atypical from what I see out there in the world, with the exception of some of the, you know, the well known ultra endurance races. [00:10:30]Mark Jesse: Well, I think that has a little bit to do with our running background. Um, I, I also came from the running background. I, I have 17 marathons under my belt, I guess. Um, so the, our fitness level was there, I think. And so it was a, it was a, wasn't the difficult transition to make, um, because we had motors. We just had to. You know, adjust the legs a little bit and get those legs and those muscles used to pedaling as opposed to running. So it wasn't a difficult transition. And I grew up on bikes, typical 80s era child did, you know, so. You know, it wasn't, I was very comfortable on the dirt growing up in Iowa on a, on a giant RS 940, 12 speed on gravel was a lot more difficult than riding a high end carbon gravel bike on, on, you know, the gravel around most anywhere else. Right. [00:11:28]Craig Dalton (host): Yeah, yeah, for What made you guys think about coming together to put an event on? I mean, you've participated in events, you've seen the hard work, but there has to be something that really made you have this burning desire to put in the hard hours, the money, etc., to create an event. [00:11:48]Nate Matson: I'm going to give this to Mark, but I just want to say before he gives a very official answer that we were, we were just having a lot of fun riding our bikes together, you know, and, uh, we, we knew that we were riding with some really good people and we just loved, loved that the way it made us feel. And, uh, I saw marketing sort of a glimmer in his eye. So when, so when he started talking about this ride, uh, when he invited me to be part of it, it was not really, I mean, it was a surprise, but it also oddly made sense to, [00:12:26]Craig Dalton (host): Got it. [00:12:27]Mark Jesse: Yeah, that was, you know, I didn't know what was going to come of this idea I had to, um, consider doing something like this. Um, you know, it all, it all went, it all dates back to, so the, here's the official origin, uh, origin story going back to 2018, I was running the Anchorage. Anchorage mayor's marathon in Anchorage, Alaska, along with Chris here. And I was experiencing some heartburn, um, during the first few miles and it, and it subsided, I took some Tom's because Chris would, would carry Tom's with her as, as we run marathons. And so I took some times it subsided, but, um. And, and I ended up finishing, but I was really sluggish. Um, and when I finished the, the world was spinning. I thought I was going to kind of faint or pass out, but I just sat next to a food truck and gathered my bearings. But to make a long story short, about two weeks later, I went for a run, just a recovery run. Um, that was maybe a week later and I ran two blocks and I. Thought my heart was gonna pop outta my chest. It was just not good. And I knew something wasn't right. So I, I went to the doctor and, um, it, it, I just ended up having, um, essentially I was diagnosed with a 90% blockage of my coronary artery. And, and here I ran that marathon with that blockage. Um, so, you know, it was a miracle that I even survived it. And, um, had a, had a stent placement. Um, and I. Fully recovered, but it was during that when they were reading, anytime you go in for something like this, they, they read all the possible outcomes and that really freaked me out. I, I, and so I made this promise to myself that if I, if I make it through that. I want to focus more, not just on myself and to, you know, be in better health. It was a genetic thing for me. It wasn't because of my diet. It wasn't because of my fitness, I wanted to do more for others while I had this time, um, available to me moving forward and. I didn't know what that meant, but I knew that I wanted to do something. And so then it was just a couple of years later, um, doing the dam, I wanted to prove to myself that, Hey, I'm not, I'm not be, you know, I'm not too far gone. I can still do this. You know, I'm not, I don't, I didn't want to live my life in fear of never being able to participate in something I loved, which was that, that endurance, um, activity, because, you know, it was through running that I fell in love with endurance sports. Um, not just what it does for me physically, but it's, it's cathartic, it's therapeutic, you know, um, just like it is for people who ride bikes, you get out there and, and you forget, and you, and you solve a lot of the problems that you're, you're going through and that you're experiencing. Um, it's just a very special thing to experience. And so, um. That was the, the, um, the start of it really. And, um, COVID came and went, I saw some events come and go. And then the day across Minnesota, the, the gravel event that really, um, caused me to fall in love with gravel cycling, um, they announced Trenton announced that it would be their last event in 2021. And, um, or their last year of doing it. And I just felt like, you know what, there was a void that could be filled. And, and we are by. No means trying to be the damn, um, that isn't our intent, nor is that our goal. But I do feel like there is a demographic of, of cyclists out there that would truly appreciate what I appreciated in, in doing an event that is an ultra endurance events. So that's what we have created. And. Um, it started out by doing some Strava group rides with some of the friends that I, I, I followed on Strava. I announced it, um, a couple of weekly rides and lo and behold, I, I, I met some new people. Um, and I met Nate, I met a guy named Greg Simogyi, um, in the process. Sam and some other people. And, um, it was just a great experience just meeting these people who basically we like the same band, you know, and you're not strangers when you like the same band, you know what I mean? [00:17:00]Craig Dalton (host): Yeah. Exactly. Well, thank you so much for sharing that story, Mark, and thank God you're still around to share it. It is a takeaway, I think, for all of us to think about, you know, how big of a void, if you're an endurance athletic participant, how big a void it create in your life. To not be able to do that thing, because as you stated eloquently, for so many of us, it's rolling meditation. It's where we process a lot of things that go on in our lives. And I know as someone who's faced challenges in my life, like the idea of managing the rest of my life without endurance athletics would be a real difficult pill to swallow. [00:17:44]Mark Jesse: Exactly. I mean, when I'm having a tough day, when I'm stressed out, the very first thing I think about as, as far as how am I going to deal with this, this stress, this anxiety, this pressure I'm feeling, I got to get on my bike. I got to go. And it's, it's the pressure relief valve. Um, you know, radiators have them. Why can't we have them? Um, so, um, you know, it's, it's, um, you know, on, on those days I go out on my bike or when I was running, I'd go run and I finish up, you know, after 25, 30 miles on my bike, it's rainbows and butterflies after that. So, um, it feels good. [00:18:23]Craig Dalton (host): there something specific about Northfield, Minnesota? Is that where y'all live? Or is it just where you knew of amazing terrain? [00:18:34]Nate Matson: I'll, I'll take this one and Mark, please interject or Chris. Um, so Northfield is awesome. First of all, it's a great, it's a great little city that it's a college town with. Coffee shops and a lot of green space, and there's a great bike biking culture there. Um, but it's also close to what is known as the Driftless region, uh, of Minnesota, which basically, uh, it's not just Minnesota, by the way, it's Minnesota, Iowa, Wisconsin, parts of Illinois. And basically there were icebergs around this part of the world, uh, uh, during the ice age, except in the Driftless area, there weren't, so it's a very like specific little region. And that is full of caves and rivers and valleys and buttes and really, I think it has like more freshwater streams than anywhere else in the country. And it's just like this little pocket, this little area and Northfield sits right on the edge of that. So it's kind of like the gateway to this really beautiful sort of bucolic scene. And uh, it's a, it's a gravel cycling haven for sure. It's wonderful. [00:19:45]craig_dalton-q2xxdhaa3__raw-audio_gray-duck-grit-ii_2023-sep-06-1110pm_the_gravel ride pod: gotcha. So if you're a gravel cyclist in Minnesota, in sorry, Minneapolis, you might on occasion go down there as a starting point for a [00:19:52]Kris Jesse: Right. [00:19:52]Nate Matson: Totally. So Northfield, uh, is about 45 minutes. [00:19:55]Mark Jesse: from Minneapolis. So it's, it's [00:19:57]Nate Matson: So it's, it's a really, it doesn't take all day to get there. You just, you know, put your bike in the back of your car. You drive down, you can have a great ride. Mark and I were down there last weekend. So it's, it's an awesome place to be. And they have the infrastructure for cyclists there. [00:20:13]Mark Jesse: infrastructure and [00:20:14]Craig Dalton (host): all those geological attributes you described sound wonderful for gravel cycling. How does it actually translate to What the terrain feels like when you're riding, what kind of gravel, how would you describe it to people coming from out of state or out of the area in terms of how they would equip their bike and what they should expect? [00:20:33]Mark Jesse: it was really [00:20:34]Nate Matson: Well, it was really fast last weekend in parts, you know, uh, we were cruising. Uh, and at the, so when you're, there's also lots of farm roads and fields. So you can be. You know, being passed by combines and tractors, uh, one minute, then you can go down in these valleys. And you might experience something completely different. Uh, and, uh, Minnesota is known as a pretty flat state, but in the Driftless region, it's constant hills. Um, I think the, the, the 333 mile route that we have that, which Mark will talk about, I think that has almost 20, 000 feet of climbing. So, cause it's just constant up and down and up and down. And in those hills, like it can get pretty. Pretty chunky, pretty chunky. But what's really cool about the water runoff is the, the, a lot of the roads never really, uh, flood or wash out. You might get wet, but you won't have to carry your bike. [00:21:25]Mark Jesse: you won't have [00:21:26]Craig Dalton (host): Okay. So Mark was sort of describing how, you know, his passion for the sport, you guys started to get together. You find other members of the community. You have this interest in maybe putting on an event. What happens next? You form an entity. Do you set a budget? How do you get the original, the first version of the event off the ground? [00:21:50]Mark Jesse: Well, I, you know, we, we get, you get together at a bar over some drinks is how you do it. Right. That's, that's the right way to do [00:21:57]Nate Matson: That's what happened. [00:21:59]Mark Jesse: but before I did that, I, I reached out to Trenton, the filthy, filthy 50 and Dan race director. And I asked to get together with them and just go over my idea. And, and I figured if he liked it, then it gave me, it was going to get, and he may not know this and, and I apologize Trenton, but if, if he liked it, um, it was my green light to, to move forward. And, [00:22:24]Craig Dalton (host): can can I interject and ask a question about Trenton and the dam? Was it, he was just sort of tired of doing it or was there some logistical problem with doing the event? I'm just sort of curious what, since it was such a important event in your lives to see it end, if you understood what the end story of that event was. [00:22:45]Mark Jesse: I, I would, I hesitate to really comment. I just know that the, he had, you know, he's, he's, you know, uh, middle aged. He has a lot going on. Uh, he has, you know, a wife and kids, um, and he's, he's, he's a dad. And so, you know, he, he probably wanted. Maybe part of that back and, and already, you know, really 50. That's a very successful event. That's that sell, they sold out, I think, in, in less than 24 hours, a thousand registrations this year. So it's very popular. Um, and, and he's. Killing it with that event and um, you know, maybe he thought that it was something that you know, it isn't done done I don't think he he did announce that it was gonna be the you know, the last year But I get the impression he isn't done done with it. I have a feeling it could be resurrected at some point and the website still exists so and he does Encourage people to do it on their own, um, and, and he will record, uh, you know, um, any times in, in the record books or, you know, official times. So, you know, it is still a thing, um, it isn't gone forever, but, um, you know, I have a feeling it might come back. I don't want to suggest that it will, but, um, but yeah, that's, that's sort of, um, what I do know about, you know, it not being around. I, I don't want to. Speak for Trenton, but [00:24:12]Craig Dalton (host): got it. No, thanks for that with what I've seen about gray dot grit and the number of distances you do that first night at the bar. Maybe you had more than enough drinks because instead of just saying we're going to do 100 kilometer race. You actually offered a bunch of different distances and they're not short distances. [00:24:32]Mark Jesse: I'm a bit obsessed with the number three. I don't know if you could tell, um, you know, three ones, three twos, three threes, three is, you know, and numerology represents completion, uh, three strikes in a baseball game, three outs, um, nine, nine players, three outfielders. You know, nine innings, it's, it's, it represents completion. And, and I kind of being a baseball geek growing up, um, I, I, uh, it just made sense to me that, why not, you know, uh, 111, that's, that's no walk in the park. The 69 or that Nate and I rode last Saturday is no walk in the park. It's going to challenge you. [00:25:17]Nate Matson: We thought it was going to, you know, we thought it was going to be 70 miles. And we were both like, this is so much harder than we thought it was going to be. It was a reality check for sure. [00:25:29]Craig Dalton (host): So for the listener, just to put a pin in it, you've got a 69 mile race, 111 mile race, 222 mile race, 333 mile [00:25:39]Kris Jesse: Yes. [00:25:40]Nate Matson: Yeah. And as he's telling us these numbers over a beer, again, I could see his eye glistening. Like you could just kind of tell, like it's, it's happening, you [00:25:49]Mark Jesse: It's the mad scientist look. [00:25:52]Nate Matson: like, we can make this [00:25:53]Kris Jesse: And Craig, that doesn't mean I'm always like, what about a 50 miler? What do we think? And I'm not giving up that yet, that request. [00:26:03]Craig Dalton (host): I'm just imagining the kind of orchestration required, and I've seen the start times on your website from, I think it was 10 a. m. Friday for the 333, 9 p. m. for the 222, and then you start the next day for the 111 and the 69 Is the idea that theoretically everybody should be finishing around the same time? [00:26:25]Mark Jesse: Yeah, that was sort of the, the idea, right? Is that no matter when you started, you could be riding next to someone who just is a, is like they, they, they don't even know where they are because they're riding in the three 33 and, and you're, you're in the last 10 miles of your, your one 11 or your 69 mile route. Um, so to have that, you know, there is something special when. You know, by by the time you're coming around through the road to Burma, which is a section of the route just north of Northfield, um, When you, when you're coming back home, um, in the last 10 miles, um, there's something pretty cool anytime you come across someone on a bike and you know that they're doing it too, right? And so there's that instant bond that you have with that person and you've never met them before. You don't know their name and you may forget their name, but you're a brother now, or you're a sister of theirs because it's when you're out there, your family. [00:27:27]Craig Dalton (host): When you're starting at the, at the 333 mile distance. Are you offering aid stations? What type of infrastructure exists for those riders who are going to be doing it 24 plus hours? [00:27:43]Nate Matson: we, we definitely had aid stations and I would say last year was also a learning experience for what we need to offer writers and when in the sort of level of support that we should give them. Uh, I don't know, Chris, if you want to talk [00:27:56]Kris Jesse: I can, [00:27:57]Nate Matson: we learned a lot last year. [00:27:59]Kris Jesse: did. We did. I do the nutrition for the aid stations and I think what's unique about Great Oak Grit is that we do actually have, and we are thoughtful about our nutrition. I know, you know, and that's kind of what some gravel races are about is you're on your own and you know, we may supply a water stop. Or, you know, throw out some pizza or donuts or whatever. But, um, you know, so we are, uh, thoughtful about our aid stations and, um, have like, um, like peanut butter and jelly sandwiches and pickles and things like that, that we had last year. Um, this [00:28:34]Craig Dalton (host): so even if I'm out in the middle of the night somewhere, [00:28:37]Kris Jesse: Yeah. So you will, you'll find us. Yep. Yeah, we'll have an aid station for you. And this year, um, we are, we were sponsored, we're sponsored by Kodiak and so we'll have like protein balls and then NOM nutrition and they're right out of Utah, um, Salt Lake City, kind of a new hydration. And so we'll have that, um, we're going to be really purposeful about the, and thoughtful about that long distance. Distance, yeah, nutrition, and so we'll have these aid stations set up for all the distances and, um, yeah, we'll have things like that and the finish and start. So we're really excited that we're able to do that, [00:29:15]Craig Dalton (host): that's great. Yeah, it's interesting as you sort of think about the spectrum of like bikepacking, [00:29:19]Mark Jesse: packing [00:29:20]Craig Dalton (host): Grand Depart, just start and fend for yourself. To something like this, where maybe somebody who may be a little bit intimidated to go off by themselves and forage and worried about, you know, if they're going to get the nutrition and hydration they need to be able to do an event like yours and have that infrastructure around, maybe a good starting point for people who want to. Attempt their first ultra distance event. [00:29:43]Mark Jesse: their first [00:29:44]Nate Matson: definitely, [00:29:44]Mark Jesse: Right. Definitely. Yeah. [00:29:46]Nate Matson: we also have fire pits. So [00:29:48]Mark Jesse: Minnesota in [00:29:50]Nate Matson: in October is cold and you never know, uh, what the weather's going to be. It could be, it could be 60 degrees. It could be 30 degrees. So it, it, we really don't know yet. So we're prepared. Um, but we had, we started a couple of fires last year and that was one of the things that riders, especially the 333 riders, where they were. By the fire just sitting there, you know, uh, heating up and we could tell that why not let's keep doing [00:30:18]Craig Dalton (host): Yeah. Yeah. [00:30:19]Nate Matson: a vibe. [00:30:20]Mark Jesse: the year before our first event, um, so this would be 2021, yeah, 2021, uh, that very weekend, it was 70 degrees and sunny the weekend of, uh, you know, a year prior. So in Northfield and, um, you know, it ended up being a little bit colder than that. Um, but, um, and it, it does definitely impact at what. You as, as a cyclist and what you should prepare for. Um, but we're going to assume that we're going to have 70 degrees and sun this year. Um, and, but if we don't be ready, you know, [00:30:58]Craig Dalton (host): Was there, um, was there a reason for choosing an October event date? [00:31:02]Mark Jesse: it's beautiful. It's peak autumn foliage in Minnesota. So if you geek out on autumn foliage, if you appreciate, if you like Thomas Kincaid paintings or Bob Ross paintings come to Northfield in October, because you're going to see it. And you're going to see it like every other turn. It's absolutely beautiful. [00:31:23]Kris Jesse: that's another, in this region, this area, Craig, it's so beautiful. It's, it's just that fall crisp and you see, you know, you just look out in the leaves and the trees and it's really nice, [00:31:37]Nate Matson: It definitely has like Sunday morning PBS specials. You know, vibes when you're riding around, it's just really beautiful, you know, and there's tons of farmland and you'll be cycling past cows and [00:31:51]Craig Dalton (host): Is it a lot of, a lot of farm roads or are you getting onto narrower trails? [00:31:57]Mark Jesse: There's some pretty narrow roads. Um, there's some roads that you're going to go down and it's like, how, how do, how do cars pass each other on this road? You know, um, they're pretty, we have some MMRs, um, and, uh, yeah, some, that's the thing about it is despite how, um, remote it can be and how narrow some of the roads are, um, when it, it isn't a course that's going to punish you as far as the surface. Um, and, and we love unbound, um, but we're not going to, you know, if there's a storm the night before, you're not going to have to hike your bike three miles. Um, it drains very well. So, um, there's, there's the course, the distances are going to punish you more than anything. Um, the surface will not [00:32:42]Nate Matson: And the wind potentially, the wind can definitely be brutal. Um, and relentless until you get into a valley, then you get some, uh, some peace, but if it's a, if it's a windy day, that can be. [00:32:56]Mark Jesse: like any, like anywhere. [00:32:57]Nate Matson: any ride, but there's not a lot of tree cover in parts of the ride, so you're really open. [00:33:03]Kris Jesse: I always say if you're not cursing the race director halfway through your ride, they didn't do something right. [00:33:10]Craig Dalton (host): yeah, that's for sure. I haven't done an endurance event that I haven't wanted to curse the event organizer. Uh, man. So as you guys were thinking about creating this event, and maybe this goes to kind of Minnesotan cycling culture, were you thinking about, we're building a race and we want a competitive front end. We want lycra clad athletes to come all over this. Or did you have a different orientation? And maybe if it's differs from year one to year two, let me know. But I'm just curious because there's kind of, there's no right or wrong answer here. It's just curious, like what the intention was. [00:33:47]Mark Jesse: The intention was to get people to push themselves beyond what they think they're capable of. Because that's what my experience was. When I did the dam the first year in 2019, I had no idea if I could do it. And when I finished, I realized that was the hardest thing I've ever done in my life. And then like, two days later, I'm, and I was thinking to myself, I got to do that again. And I did it. And I improved by five hours on my time the following year. And I realized I can't be the only one who feels this way. I'm also not the fastest, you know, out there. I'm a middle of the pack type of rider. Um, there are people I know who are far faster than I am. I ride with them pretty regularly. Um, Our motto and, and our, our mindset is you should ride your ride, ride your ride. That's literally everywhere on our social media, on our website, because it isn't up to me to tell you, Craig, how you should ride. Um, coming from a different background, a different experience, life experience. Some people are overcoming cancer. I'm coming from my own health issues, as I've talked about. Um, people ride for, uh, uh, for every person out there is a different reason that that person's on a bike and we want them to take away from our event, whatever it means to them, if you want to race it, race it, take first, make a name for yourself, do something that, you know, is going to the event. Thank you. You know, make you happy. If you just want to finish, do that. If you don't know if you're going to finish, do it anyways. Challenge yourself, push yourself. Exactly. Even more reason to do it than the person who might podium. [00:35:40]Nate Matson: And Mark will be there to cheer on every one of them too, by the way. It's kind of a magical thing to see Mark at a finish line. It's its own meme waiting to happen because he's there cheering. Literally every person on who crosses the finish line. It's, it's so great. [00:35:58]Mark Jesse: I can't, I want to see every person finish. Like every single person. I truly, I truly give a damn about every single person that's out there. Um, I'm thinking about what they're experiencing. I'm hoping that they're experiencing what I experienced. I'm hoping they don't experience what I've experienced in the dark moments because you do go to dark places literally and, and, and mentally as well, but it's how we come out of those dark places that changes who we are and, and, um, and we're, we become better for that. [00:36:29]Craig Dalton (host): What's the rough breakdown between the different distances, if you guys had to guess, in terms of the number of participants? [00:36:37]Mark Jesse: it dropped significantly as, as we go, you know, you know, we're, we're like right now about half our participation, just over half our participation or registrations thus far this year with our new 69 mile route. We didn't have that last year. This isn't, this is a thank you and ode to those who did participate last year because we only had. 69 official registrations last year. So that's why we have a 69 miler. Um, it isn't for what maybe other people might think it is. It is because we had 69 participants for the record. Um, but when you go past and when you get past that, yeah, it starts to drop off. We have about half of that for the one 11 right now. So, um. And, and then, you know, the 222 I think is our crown jewel, quite honestly, because you get pretty deep into that driftless region and you're going to be riding overnight. Riding overnight is, is something I think anyone who's, who's thinking about, um, you know, going beyond that 100 mile distance. It's, it's just surreal. I can't even describe it. I can't find the words to describe it. It's so special to me. [00:37:48]Craig Dalton (host): I to say, that's the slippery mental slope I've been going down lately. I've done plenty of night riding. But I've never asked my body to ride completely overnight, short of a 24 hour kind of team mountain bike event. And there's a curiosity there from talking to other people I know about like, what will happen when I have to ride all night? [00:38:11]Kris Jesse: Right. [00:38:12]Nate Matson: and there's something just so spooky and beautiful about rolling out in the middle, uh, of the prairie, basically, or the farmland with crystal clear skies. It's the moon, the stars, and you're, you're just kind of like, to Mark's point, you just take it in and you never forget it. And then just seeing them kind of roll out into the darkness. We're all wondering, I hope this all goes okay for everybody because, because they literally disappear. It's amazing. [00:38:45]Craig Dalton (host): Yeah. [00:38:45]Mark Jesse: And, and that's why, you know, uh, where was I recently? I had on a damn jersey. Um, and I can't remember where it was. It was at an event and Oh, a young, a young guy came up to me. He's like, I want one of those pointing at my Jersey. And I'm like, Oh, I can't do it anymore. They don't, they don't sell them anymore. You can't get it. You know? And so, but he knew what having that Jersey meant. Um, and, and every, every time I see someone with that Jersey on, and this, this, the dam can't be the only event like this. Right. Right. But. Anytime you see someone with that kit on, there's a respect level. You know, it's kind of like You know, something that it's like you've been through, you've been through something together. It's a bond. [00:39:33]Craig Dalton (host): I think that's one of the interesting things in digging into your event. You guys starting out with these four distances, I think it creates sort of this aspirational journey for athletes attending to say, Oh, I'm going to do the 69. Oh, that went well. I think I can do the 111. I think I can do the 220 and just sort of inspiring people to go up. So not surprised at all to hear that kind of percentage breakdown between the different ones, but it's going to be curious to see how it changes over time. And from return participants, do they come back and do the same thing or are they changing their distances? [00:40:11]Mark Jesse: We found that there are, uh, a good number of people who, who didn't, uh, the one 11 last year and they're, they're trying for the two 22 this year. Um, or maybe they're doing the one 11 last year and they dropping down to the 69. Um, you know, it goes both ways, but I guess the, the, the idea behind it for me was. To especially this year with a 69 miler is to send a message that, Hey, we know we're not the 30 mile distance. We know we're not the 50 mile distance. There are plenty of other events and group rides that do offer that throughout the spring and summer months. We're towards the end of the season. Um, and we're hoping that people can maybe work up to that. And, and if the 69 miler seems like a lot, maybe we can be the final hurrah for you this year. Um, and, um, but you know, we're at the end of the season and, and people who are looking to do something beyond what they did last year, or maybe they haven't done a 200 miler this year or ever, maybe the 222 is what they're, they're, um, hungry for. [00:41:17]Craig Dalton (host): exactly. As the athletes complete the event, what kind of experience do they arrive to in Northfield when they hit the finish line? Are you building a kind of festival type atmosphere? [00:41:30]Mark Jesse: It is, it's definitely fest, it's definitely festive. Um, you [00:41:35]Craig Dalton (host): know we get Mark's hug first, [00:41:37]Nate Matson: It's Mark with a [00:41:38]Craig Dalton (host): then, [00:41:39]Nate Matson: bullhorn. It's Mark with a bullhorn. First of all. [00:41:42]Mark Jesse: yeah, uh, if, yeah, we should hand out earplugs as they're crossing the finish line, cause I feel like I am, they're kind of almost turning away from me, their heads to maybe, [00:41:52]Nate Matson: No, it's great. [00:41:53]Mark Jesse: I get excited about it, you know, I'm passionate about it, which is why we're here, but, um, because I've been there, I know what that feeling is and it's just like. Such a relief. I'm so glad this is over. And then it's just, we just want to be, we're all happy. One of the, one of the, um, one of the, my favorite moments is, is a gentleman who crossed from last year is, he crossed, he was one of the last people to finish. Um, maybe the last, within the last dozen or so people who finished and He finished, I, I ran up to him as I did with all the other, uh, finishers and I put my arm around him and his head was hanging. And I'm like, Oh, this, he's not in a good place right now. And maybe he's even upset. What's he going to say to me? How dare I, you know, kind of like I was expecting, expecting something negative. And he looks up at me and he says to me, you, you are proof that perception can become reality. And I had no idea. I like tears. I just had tears because I, I felt that from him, you know what that meant. And then he reaches in his wallet, who I've never carried my wallet with me, but this gentleman had his wallet on him and he reached in and pulled out a hundred dollar bill and handed it to me. He's like, I love what you're doing and I want to do more. And he said, you're changing gravel cycling. And obviously more tears. So that was very, it was very unexpected. Um, but it was, it was very special. And that's one of the moments I remember the most. [00:43:31]Craig Dalton (host): Amazing. If a listener was attending this year's ride in October. Is there anything else you'd want to share with them about how to prepare to be successful at the event? [00:43:46]Mark Jesse: That's a tough one. Be prepared to do something that you've never done before. Um, it's, it's as, as. Difficult as it can be physically, it's just as much mentally, but at the end, when you finish, you're gonna, it's gonna be one of the most rewarding experiences, I think, that a lot of people ever experience in their life. Um, you know, we do have big aspirations, um. We, um, we just want it to be, we, we're, we're sharing our, our, you know, our labor of love with the world we're, we're creating something, our own flavor of gravel. Um, this is our version of what a gravel, what, if we were to, you know, if we wanted to do an ideal event or create one, this is our version of it. Um, you know, we want to, we want to be all inclusive. We want to, um, you know, we give women 20 percent off their entry automatically just because you're a woman, because we want to create that diverse space. We want it to be an all inclusive event, as inclusive as we can be, despite the challenge, right? We realize that the challenge itself is not necessarily inclusive. It isn't all welcoming. Right. But we're hoping that people can understand and they get our message that, Hey, it's okay to challenge yourself and to push yourself. There's nothing wrong with that. Um, that's a healthy thing to do. And, um, That's, you know, that's what we want people to, I guess, maybe get out of it is, is that, that experience. And, um, as far as the prep, just, you know, put it in as many miles as you can. And, you know, quite honestly, we had, I had a cyclist email me the other day saying, Hey, you know, I signed up for this, this distance this year. And they, and they did participate last year. Right. But he's like, I signed up for this distance this year and I just don't have the training. I didn't, I'm not where I thought I would be. When I signed up, is there any way I could drop down to the, to the, you know, shorter, shorter of the next shorter distance and I gladly obliged him and, and made that accommodation for him. Um, you know, that's, that's what this is about is being able to, to, um, you know, do, do what you can do and, um, Yeah, let's ride your ride. [00:46:11]Kris Jesse: And watch the weather. [00:46:14]Nate Matson: I would say prepare for the weather too. Pragmatically be ready for anything almost, you know. Especially if you're flying in from another state. [00:46:24]Kris Jesse: Yeah. [00:46:25]Nate Matson: Be prepared for 72 or 32. [00:46:30]Kris Jesse: Or both. [00:46:31]Nate Matson: Or both! Yeah! [00:46:33]Mark Jesse: You could, there is a possibility of, of, yeah, maybe one day there, you know, we had a 20 degrees swing from yesterday's weather to the, to today. Yesterday it was in the 90s and, and today it was, I think it may have hit 70, maybe not. [00:46:50]craig_dalton-q2xxdhaa3__raw-audio_gray-duck-grit-ii_2023-sep-06-1110pm_the_gravel ride pod: Yeah. Well, guys, I love the energy of the three you are putting out there in the world. Um, if the event translates through your love of what you've intended to put on and what you're putting out there to the Minnesota cycling community and anybody who comes in to sample it, I'm sure it's going to be an amazing event this year and I can't wait to hear about it after the fact. [00:47:12]Kris Jesse: Thank you, Craig. [00:47:13]Mark Jesse: Yeah, thank you. We, we just. Yeah, we're just trying to build on, on everything that people here in Minnesota have already, you know, the foundation it's, it's rich, rich history of cycling with, with all the companies that have come out of here. Um, the, the cyclists, uh, you know, current pro cyclists as such as chase work, who's out there. He took second at gravel worlds just recently. Um, he's a great ambassador of the sports and he's a great, you know, home hometown talents. [00:47:42]Kris Jesse: my coach [00:47:43]Nate Matson: And her coach, [00:47:45]Kris Jesse: think he's a great guy. [00:47:48]Mark Jesse: but, you know, instead of just, you know, solely focusing on ourselves. Um, as athletes and endurance athletes and gravel cyclists, you know, we want people to know that, you know, this is a fundraiser. This is, you know, we are giving a portion of the proceeds to Frazier of Minnesota, which is a mental health nonprofit, and they, um, help families, um, who have, um, You know, children with autism, um, they have a school for those individuals as well. Um, they also help other people with mental illness and other disabilities. So, you know, when going back to, if I could just say just briefly, going back to why and, and that promise I made, that's the doing things for others. [00:48:28]Craig Dalton (host): Yeah, [00:48:29]Mark Jesse: Um, so yeah, you're gonna, you know, we, we do charge a fee. But know that every person involved with this event is a volunteer. I didn't pocket a dime from last year. In fact, I paid a little bit, you know, out of my own, out of my own pocket at the end of the day. But the point was, was we wanted to do something good for the community and give back in, in meaningful ways that, you know, in ways that are going to leave, you know, positive ripples throughout our communities. [00:48:56]Craig Dalton (host): Yeah. Thanks so much for making sure that you mentioned that because I was remiss and not asking you about the Frazier charitable donation and just another, another reason to flock to this event. Everyone. [00:49:10]Mark Jesse: Oh, well done. [00:49:13]Nate Matson: Uh, man! [00:49:15]Mark Jesse: We have a spot Open [00:49:16]Nate Matson: Perfect! Yeah! Thank [00:49:20]Mark Jesse: so, yeah, and, and people can find out more these, if they just go to www.gr grit.com. That's our website. You can find us on Facebook at GR Grit, Instagram on at gr grit. Um, and just check us out, you know, um, we just, we, we want people to, uh, It's just, we're just trying to share what Minnesota has to offer and, and continue that, that amazing community that is already here and share that with the rest of the world. [00:49:46]Craig Dalton (host): Thanks you guys. Have a great evening. [00:49:48]Kris Jesse: Greg. [00:49:48]Mark Jesse: Craig. Thanks for having us. [00:49:52]Craig Dalton (host): That's going to do it for this week's edition of the gravel ride podcast. Big, thanks to Nate, mark and Chris for coming on and telling us all about. Gray duck grit. It sounds like an amazing grassroots event out there in Minnesota. I love the challenge of those various distances. I wish there was something like that in my neck of the woods. Just something that year after year I could go back to and kind of up the distance and challenge myself in different ways. You'll hear from another upcoming podcast. I'm super curious about riding overnight. As I mentioned briefly, I've done it in some 24 hour. Mountain bike races, but I've never fully written the night. I've always sort of been part of a team and jumped in and done a lap or two while it's dark out. Anyway, go check out gray dot grit on the website. You can learn everything you need to know. And if you do it, make sure to ping me. I'd love to hear about it. Big, thanks to this week. Sponsored dynamic cyclist. Remember use the code, the gravel ride. You get 15% off any of their plans and they've got a free one week trial. So no excuse other than like me laziness for not stretching, but give it a try. I think you'll enjoy it. If you're interested in supporting the show, ratings and reviews are hugely appreciated and go a long way in the podcast game. Also, if you have a moment share this podcast with a gravel cyclist, you know, that's another great way to help out as well. Until next time. Here's to finding some dirt under your wheels   

The lads watch a fun little movie with their good pals Gregg and Gregg, and no-one is traumatised at all. CW: Swearing, violence, sexual content, family trauma, family death, childhood trauma, alcohol, blood, violence against children, knives, armed forces, torture, starvation, dehydration Follow us on Twitter @podsontour, Instagram @ladsontourpod and Tumblr @podsontour Find us at ladsontourpodcast.com JJA Harwood is Guy Chapman (@JJAHarwood) Fay Evans is Lucas Rossi (@onlythegirl) Sam Ferguson is Artem Volkov (@samkferguson) Ruaraidh MacDuff is Gregg Roumbax (@RuaraidhMacduff) Nate Rae is our DM (@NateRaeRae) Cover artwork by Fay Evans

As Fall Out Boy said, Thnks Fr Th Mmrs! Nature Strip & Eduardo 'hung up the boots' on Saturday after failed runs in the Concorde Stakes, so Blake & Nick reflect on some of their epic battles across the past five or so years. While the old dogs have stepped away, there is now space for some fresh blood to step up to the plate. The boys chat about who their Horse Of The Spring might be, as well as some riders to follow while Jmac is out injured. Sit back and enjoy!Support the show

EP922 Fall Out Boy - Thnks fr th Mmrs

Another huge ep as we discuss each track from the 2007 rock album "Infinity on High" by Fall Out Boy! Released in 2007, "Infinity on High" was Fall Out Boy's third studio album, and it quickly became one of the most successful releases of the year. The album debuted at number one on the Billboard 200 chart and spawned several hit singles, including "This Ain't a Scene, It's an Arms Race" and "Thnks fr th Mmrs." Join us as we take a closer look at the making of "Infinity on High," dissect the album's most memorable tracks, and discuss the lasting impact that Fall Out Boy has had on the world of pop punk and emo music. Whether you're a die-hard fan or just discovering this iconic album for the first time, this is an episode you won't want to miss. The Daves I Know (Kids in the Hall) - https://www.youtube.com/watch?v=8nvzEqsZIGo Fall Out Boy - Golden (AOL Music Live) - https://www.youtube.com/watch?v=-bvfadOigEY Resident Evil 2 Trailer - https://www.youtube.com/watch?v=xtxJtQa6VSw The Super Mario Bros. Movie Trailer - https://www.youtube.com/watch?v=TnGl01FkMMo

We are delighted to welcome two wonderful ladies to Hearts of Oak. We have followed the great work of the Vaccine Control Group from the beginning of the Covid chaos, so the founders Rachael and Diny join us to discuss the journey and growth of this assemblage that seeks to show and oppose the lies of the mRNA experimental gene therapy injection. The people originally allocated by the pharmaceutical companies to be part of a control group for the SARS-CoV-2 vaccines, have almost all been vaccinated now meaning that the official, long term control group for the Covid vaccine research no longer exists. In to this gap stepped Rachael and Diny who had a vision to collect the long-term health data of the vax-free from every country, to provide the missing control group to the SARS-CoV-2 vaccinated; thus enabling independent and transparent, comparative analysis of the mass vaccination policy. It has grown exponentially all across the world as it meets and addresses a need, not only does it record the data for the unvaccinated, it also acts as a declaration of your 'pureblood' status and participation in the control group. This is a call to action for every SARS-CoV-2 vaccine-free individual in the world to join together in the most important study of our time – this is your opportunity to do something incredibly important for the future of your children by standing up to be a valuable and active participant of the world's largest and truly independent control group. Link to Robert Verkerk PhD study discussed during the episode... - Self-Selected COVID-19 “Unvaccinated” Cohort Reports Favorable Health Outcomes and Unjustified Discrimination in Global Survey: https://ijvtpr.com/index.php/IJVTPR/article/view/43 “The Vaccine Control Group is a worldwide, independent, long-term study that is seeking to provide a baseline of data from unvaccinated individuals for comparative analysis with the vaccinated population, to evaluate the success of the Covid-19 mass vaccination program and assist future research projects. This study is not, and will never be, associated with any pharmaceutical enterprise as its impartiality is of paramount importance.” Get involved today at the following links... - Website: www.vaxcontrolgroup.com - Pre-registration page for new Covid injected participants to join: https://members.vaxcontrolgroup.com/preregister - Community: https://www.vcgwiki.com/index.php/community - Telegram: https://t.me/joinchat/vYOoXyzT-VY1MDc0 - Twitter: https://twitter.com/VaxControlGroup?s=20&t=wNQcGsiNz2SvbaQkEX4OLg - Facebook: https://www.facebook.com/groups/493614538559474 - GETTR: https://gettr.com/user/CGCoop Interview recorded 6.2.23 *Special thanks to Bosch Fawstin for recording our intro/outro on this podcast. Check out his art https://theboschfawstinstore.blogspot.com/ and follow him on GETTR https://gettr.com/user/BoschFawstin To sign up for our weekly email, find our social media, podcasts, video, livestreaming platforms and more https://heartsofoak.org/connect/ [0:22] Hello, Hearts of Oak. Interview just coming up, looking at the vaccine control group and I had the delight of bumping into Rachael and also Diny at the event in Derby, the comedy podcast event. They were there with a table, a vaccine group table. And it's something I came across way at the beginning as I was trying to work out how you get past these mandates and also looking at what data was being collected on on vaxed. I came across this group, fascinating group. So I had a really great interview with both Rachael and Diny talking about what the group is, why it's needed, about the mandates being dropped and whether the group is still needed, how it can be used as a [1:09] control group for whatever is coming next. So it's not just a one-off, it can be used for other things, how you can support them with a £6 a quarter to get those cards, which you need to get. And, by that £6 a quarter you help fund what they are doing. Talk about how they're now all over the world, about the telegram groups, how people can share information, their Zoom calls you can be part of. So much to talk about and great to catch up with them on this essential venture they have started, from nothing. So I know you love hearing from Rachel and Diny.   So thank you for joining us, Hearts of Oak. And it is wonderful to have two people, an organization that I have wanted for months and that is Rachael and Diny from the Vaccine Control Group. Thank you both of you you for joining us today. [2:02] You're welcome. Thank you for having us. Great to have you and I bumped into you both in Derby and [2:09] great to see you're stalled and I've followed what you've done as of many tens of thousands, if not hundreds of thousands. We'll get into all of that but the details are there, the website is there and we'll put some of the Telegram links as well in the description, Vaxcontrolgroup.com. If I can maybe first ask how you both came to the point of launching, this initiative, this project, which is something that none of us thought we would ever need, but maybe separately how you came to be at the point of overseeing such a mammoth task? [2:48] (Diny) I'll start off. It was basically a meme that people who weren't vaccinated were saying, I'm in the control group because we obviously knew that there wasn't a control group for those people who'd been vaccinated because the control group had been vaccinated. And because I'd been part of starting a local freedom cooperative in Eastbourne and we're trying to get ways to do things in lockdown, try to find what we could do to try and fix things. And we realised with this meme that there actually wasn't a control group. And because my husband's a database developer and very experienced with data, we sort of talked and said, well, actually, we could do this as a group. We could actually set up our own control group, but there are only a small amount of us, about 70, and it wouldn't have really worked. We realised we needed it on a global scale. So we said, well, why don't we just create a database for the world and get everyone in a control group who's not vaccinated, as you do. So we just got about writing one, creating it, and in a spare room in our spare time. [3:56] Put some of our savings into it, and just sort of got started. And we were just writing the questions when we met Rachael. (Rachael) Yep. So I'm Rachael. I was working as an A&E nurse for, well, when all of it kicked off really in March 2020. So yeah, it's a pretty crazy story in itself really. I come to the realization that what we were being told wasn't all the truth. And I ended up leaving my job and I didn't really know where to turn. If I was the only one that felt like I did. And I came across somehow the Stand in the Park groups. So that's when I found Diny. So she was in my local Stand in the Park group. And I heard about this control group idea and just really couldn't wait to be involved, really. So that's when I came and came and sat down and helped them with the questions to get going. So I went from there really. [4:52] Rach, because we've had NHS 100, we've had Alan from Together Declaration, we've had lots of groups, but some people were impacted more than others. And I guess, Rachael, you were one of those people who was really impacted because this was mandatory for you in your employment. (R) Well, I'd already left by then actually, Peter, but it was a massive impact on me. I'd say my whole world flipped upside down. So in the beginning, I was completely terrified along with my colleagues about what we were going to see and what was to come. I went through the whole thing of not having PPE. I was fighting to wear a mask at work at one point. We were debating whether to move out and protect our kids, all that crazy stuff. And it wasn't until I actually left work for a few weeks and started reflecting on what was going on and my mum started asking me a few questions and it was her health as well that I started looking into natural ways of helping her that made me realise that everything I was taught wasn't the truth and made me [5:54] question everything really and that's when I decided then that I couldn't go back. So I actually handed my notice in early 2021 before the vaccine rollout came. [6:04] Wow. Wow. Can maybe let me ask you to explain there may be some of our viewers and listeners, I don't know where they've been if they don't know what the vaccine control group is, but they may have missed it. So for those of our viewers and listeners who have missed it, can you explain what exactly it is? [6:25] (D) Can I start? it's in two parts really. So at the heart of it, we are collecting the data of those people who've chosen not to take the vaccine, the COVID vaccine, to look at their long-term health outcomes. It's a multi-generational study because this is a multi-generational problem. [6:43] The people who've been vaccinated now who go on to have children and their children, we don't know what this is going to do to them. So we are studying the health outcomes and that is the really, really important long-term aspect of what we're doing. It's behind everything. It's health sovereignty really. It's you being able to know what's going to happen and having the choice. I won't say about what the next stage is, but I'll let you talk about the other aspect of the community. (R) So we realised quite quickly actually when people started joining, because originally we didn't even market it or really share it that much, it just spread by word of mouth and people just started joining from everywhere really. It's incredible. And by the time we knew it, we had different groups of people in different countries. And so that's when we started up our Telegram groups. We thought we needed somewhere that people could come and chat and ask us questions as well. Because in the beginning, we were really, really asked a lot of questions, you know, who are you that are taking our data? We were really mistrusted in the beginning. They thought we were a government scheme.   (D) We're not. [7:47] Could have been part of the Nudge Unit number 10 or something. Who knows? [7:51] (R) People still get, we still get that though, from people that haven't heard about us. And that's fair enough, you know, we're happy people are questioning everything. But back to the telegram, so we started off with a few telegram groups and they just grew and grew and we realized we needed different language groups, different speciality groups, we needed like parents, university students, NHS workers at one point, that was you know a really cool group at one point and so we just expanded from there and we wanted to give back to those people that are constantly giving, us their data every month because what they're doing is really, really invaluable for everybody for the future. We wanted to give them support back and then we started to set up Zooms as well so that they originally started as Q&A Zooms so that we could just answer to everybody who we were and what we were doing and why and just so they could get a feel for us and meet us and ask us any questions. And they turned into a sharing and caring Zoom. That's what we call them now. So people from all over the world join. We've got a bunch of regular people who we've really made friends with over the years and they tell us what's happening in their own countries. We hear what's going on on the ground and we've formed a really good friendship group from that and we support people that are lonely. And yes, but just growing really lovely community really. So that's the second part. Yeah and... [9:12] No, no, go for it.   (D) The third part, which is, it's kind of turned into a monster of itself, is the cards. So our, idea initially when we very first started this was that we knew that people who haven't been vaccinated traditionally keep that quiet, but this was something much bigger than that. This was, you know, for the COVID vaccine, we felt that everyone should stand up and say, look, I haven't been vaccinated against it. I've got good reasons. Whatever those reasons are, they're my reasons, they're good reasons. We need to stand up, be proud of that because it's our choice and show other people that they don't need to hide as well. So we came up with the idea of these cards, which are sort of, you know, it's to be visible. That's the main reason. But the other reason was that we know, both being moms, we've each got three children, that kids can be coerced into vaccinations in schools, especially with things like the HPV. And in fact, my daughter didn't have it. And, you know, we had very sort of strict words about, you know, when they try and talk you into it, you know. So we decided that we needed to help them in some way. And that was to put on the card. [10:20] 'Must not be vaccinated'. And the idea is that this can act as a shield. So if someone's trying to coerce you, it was mainly for the children, but obviously any adult can use it too. They can say, look, you know, I've got this, I can't be vaccinated for this, I, you know, I'm not supposed to have it. No one's going to go against that. You know, it just gives them that extra bit of security. Adults have been using it too, though. It's been absolutely amazing. People have used it in all sorts of situations, but also they've used it in situations where the vaccine's been mandatory. So health workers have used it to keep their jobs in all sorts of countries, not just the UK, but countries like Australia, which is crazy. People have used to get into hospitals to see, their loved ones when they haven't been allowed into hospital. People have used it to get into other countries where vaccines are mandated. Even now, people are still using it to get into, the United States. It isn't an exemption of any sort. It is simply a card that helps you be visible in your right to not take this particular vaccine. But it just gives you confidence and power in your own rights, that's, you know, that's, it's not accepted by governments at all. [11:30] Or anyone. It's not, you know, we were very careful to make sure it didn't try and look like any kind of vaccine pass because we didn't want it to be a fake pass. You know, people said, or you're making a fake pass. No, it's not trying to be, it's not looking like one. It is simply what it is. And that's a card of membership for our cooperative that says you are unvaccinated, but also it's a little shield that you can use to say, look, this is, you know, don't come near me me with that needle. [11:56] One of the things I love about it is, and I pick up on some of those individual things, but that many people complain. People are good at sitting around and being frustrated and venting that frustration with friends and family and it's kind of round that table in the pub and going there for an hour and unloading everything that's happening. But there are very few people who actually think, well, this is a problem, but maybe we can do something about it. You're obviously individuals who've decided this is the problem, we could bitch and moan about it, but actually we could try and find a solution. It probably would have been easier just to sit and moan about it. What kind of spurred you into, we need to come up with something that fixes the issue that lies in front of us? [12:45] (R) That's an easy one and I think lots of people relate, but it's our children. Diny said we've got three children each and we saw their future being destroyed and them, not being allowed access to what they would want to do in the future, being unvaccinated, you know, not being able to travel, not being able to do the college courses they wanted potentially. So we felt really strongly that we need to do something in order to fix their future. So yeah,   (D) we weren't having it. We were just like, no, we're not having it. This is our kid's future and everyone else's kids, they're not going to screw it up for them. So we decided to fix it or try. None of us have ever expected to be in this situation. So you try solutions and there's some work, some don't. But I remember talking to a friend and he had written, he had got a solicitor to write a letter to the school telling them what would happen and he would go for every single teacher who is involved in forcing that. He maybe had the finances to do that. But what you're provided is a way that everyone can do it. They don't need to have access to legal, which is costly, but simply by getting this, it is a way. And I'd encourage and tell us about this, how people can actually give it, it's free. [13:59] But I would encourage everyone to actually sign up and it's what, 5, 10 pounds, a quarter ? Tell us about that because everything costs money to happen. And I, as not part of the scheme, can encourage all our viewers and listeners to make sure and pay for it because nothing comes for free. Tell us about that side. [14:19] (R) Do you want to say that, ? (D) Yeah, okay. So when you join the vaccine control group. [14:26] The vaccinecontrolgroup.com, you don't have to pay at all to start with. Anyone can join for free, put in your data. I mean, you know, we're asking for your data. So it's a bit weird that you would actually have to pay for it. That is an unusual concept to have to pay to be in a study. So, everyone can be free if they want to be in the majority of people are, they don't pay to to participate. However, we are a cooperative, and we've got a cooperative model in that those people who want to fund us who want to help keep this going for, you know, we're expecting 30 years. And it does cost a lot. It's, we've got a team now, it's not cheap to do. Our idea for a funding model was that they would become members at it's £24 a year, that's £6 a quarter. So that's less than a cup of coffee taken out once a month. Our aim is to keep it as accessible as possible. We just need to keep this going. We're not looking to make loads of money out of it. We simply need to keep the thing going. That's all it's about. So yeah, it's six pounds a quarter. People can cancel any time they want. Those people who become associates of the control group, they get sent the plastic printed card. Everyone who is a free participant gets a digital version of it, which does exactly the same thing. So the benefit is that you are simply helping to fund this really, really important study going onwards. (R) And allow it to remain independent. (D) Well, yeah, that is the main important thing about it. Yeah. [15:53] That we're completely independent, because if we were to ask for funding from anyone else, and people have said, well, why don't you go to universities, ask for the funding? We have heard all the stories about who funds them. We don't want that. So we're not getting funding from anywhere other than our participants. And that's, you know, we're really, really strict on that.   If it came out that Pfizer were sponsoring that wouldn't be very good. [16:17] (D) That'd be awkward.   (R) Definitely not. [16:21] Tell us about the cards when people sign up and they pay the £6 a quarter, they get the cards. That must and probably remains a mammoth endeavour to get those cards out. I remember sitting and looking at the telegram groups and some people saying, I got my card in a week and others saying I'm in Australia and I'm so waiting on mine.   That's a huge process to get those out worldwide.   (R) Yeah it's taken us a long time to learn all this. Obviously we started off with no knowledge whatsoever of what we were doing and we bought our first few card machines and we got the printing right and everything but yeah we ended up getting a franking machine for the postage a couple of months in just because we were the post offices were literally saying no we're we're not doing it anymore because we would turn up with so much post and they just refused to do it and we were we were spreading it around different towns and different post offices just so that we could get them sent but we ended up having to do that ourselves so yeah it's been a massive learning curve and then we've had you know people get in touch saying I want a card in my language I want it in my language so we always went back to them and said well if you can provide a translation for us then we'll be happy to create that so we've now got. [17:29] I can't remember how many now 15 or 16 yeah something like that and we're building them still. So, so yeah, that was that was fun learning how but we had our kids working with us in the beginning, we had six card printers in one room at one point when we moved out of Diny's spare room, got a little office room and we had all the teenagers printing them for us and posting them. (D) So they loved it. They really enjoyed it. We paying them a little bit for it. And they thought it was absolutely wonderful. [17:56] Yeah, wasn't it because when you start something you want success, but you don't know what success will look like. And then when something does pick up, you think, it was easier before. What was that when it started to really take off? And you said you didn't publicize it, but it was just spread because everyone was trying to find a solution to this. And suddenly you get the orders in. [18:18] What was that like? As you said, wow, this this is really impacting a lot of people. [18:24] (R) Yeah, it was it was the success stories that really did it for us. And I remember just reading some of them in the beginning. I was managing the telegram groups in the beginning. We've got a lovely lady doing that for us now. But yeah, we actually created a telegram group specifically for those stories. And they're just amazing. You know, just heartfelt stories of people that could go and visit their dying relative when they weren't allowed before. And that, you know, every time we heard one of those, it just kept you going. (D) Yeah, but we could actually make a difference to people's lives in other countries. It's just, it's mental. (R) Yeah, we didn't expect that. And did you expect other initiatives to happen in other countries because in theory you'd set up something and think well we'll provide for the UK and people who need it and then suddenly requests come from all over. I assume you were not expecting a worldwide demand. [19:17] (D) We wanted it because we realized that the only way that we could actually show what was definitely happening to those people who haven't taken the vaccine was to show it all over the world in, different geographical locations, in different socioeconomic locations. And if that same thing, that same outcome was happening in Alaska, in France, in Italy, in Africa, then you've got a trend because one of the limitations with the study is that it is anecdotal, it's self-reported. And we know that. So we've talked to an awful lot of people. We've had amazing people giving us brilliant advice, people with doctorates and health professionals. And we were told that we need to get quantities of data, ideally over a million people, so that we've got large amounts in all those different areas that show that there's a trend of, we're either all doing really well or we're all dropping dead. Either way, we've got to show a trend and we need people to do that. [20:11] Tell us how the control group, because I think people initially come into this thinking, I want to kind of pass out of jail. I want a card out of jail. I don't want to get out of this. And then you realize actually there's much more to it than simply having that card behind that, which in effect is the purpose of the group, is a vaccine control group where people, enter their information each month. About that kind of the information people give and then the I guess the difficulty of actually keeping that data, bringing it together and then having it so you can use it to report later on. [20:51] (R) Yeah, so I'll explain a little bit about what we ask. So first of all, we ask for baseline health conditions, for example. So when somebody signs up, it's, you know, what medical conditions might you already suffer with so that we can see kind of what their baseline health is. And then every month we ask them a short questionnaire. And when we first put that in, it's all being re-changed now. Now so we'll explain about what it's changing too but we ask have they had COVID, the severity of the illness, were they hospitalized, what medications they take, what supplements they take, if they test, if they wear masks, for how long, any discrimination. We ask people to report if they've been discriminated or you know sacked from their employment for example because of their vaccine status. Have I missed anything? [21:39] (D) Just trying to think, no.   (R) It's hard because we're just redoing everything so that's like old stuff to remember. But that's kind of what we asked for in the beginning and we have had some people have a look at the data so far. So early on we had Dr Rob Verkirk of ANH, he came in and had a look at the data and he actually wrote a paper that got published. When was that published? [22:03] (D) Oh goodness me. Anyway, it was published. It was published. It's on our website. We will put the link in the description. It's a good thing about doing pre-record. We will put that link in the description. So, send it to me and it will be there. (R) Thank you. So, basically, he came and had a look at all the data and compiled it into a paper and he uploaded it to ResearchGate, which is like an open... Oh, can't even... ...Episodes? No, I've forgotten what the word's called now. [22:36] (D) Preprint?   (R) yeah that's it, a pre-print server and they're quite easy to upload on a pre-print server really because it's not you know a journal or a peer-reviewed journal for example, but it actually got taken down which we weren't expecting so they literally removed it and I can't even remember the reason.   (D) I think it was the Daily Mail put an article about it and that, kicked off, it was literally as soon as the article came out that it then came out again so   (R) Yeah, but the paper showed basically that the unvaccinated were doing quite well. So we had, quite low rates of hospitalization if people were suffering with COVID. It showed that all over the world people are really taking care of their health. So I think it was something like 70% were taking vitamins and supplements regularly to try and keep well. We also found out that, quite a high percentage of our database have had vaccinations in the past. So that really kind of screwed up their       (D) anti-vaxxer thing, not the anti-vaxxers they're looking for. [23:42] I find actually that the government have made me, anti-vaxxer is the one who turned that up because I had no issue all the way up to now and it's only at this point that the government need to look at themselves for why there is any pushback because it's their fault. So thank you Matt Hancock for making me now be suspicious of anything coming from the Department of Health. I guess that's the same for you and I guess that's a story you're finding throughout. (D) Yeah, we did actually ask, would you be willing to take vaccines in the future? I forget exactly what specific ones we asked about, but there was quite a high proportion. I think it's like 50% of people said they'd be much more cautious and probably say no to any kind of vaccine in the future.   (R) Even travel vaccines and such. (D) Yeah, so they've actually made anti-vaxxers through this. Tell us what has been the journey for you two in connections, in meeting people, and because this has, I guess, spawned a whole new community, a whole new group of connections and friendships and networks that didn't really exist. And I find sitting interviewing people and I thought, I wouldn't even have given that person the time of day, but now we find that there's something that unites us and you focus on that. So what has it been like for the two of you? [25:09] (D) Been crazy actually. I mean, at the very beginning of this journey, we had an awful lot of, who the hell are you? What are you doing? You know, you blue-haired freak have had quite a lot of scammers and grifters and oh my goodness. Yeah, which is, I mean, one of the reasons why we are on every single Zoom call so that people can ask us questions. And the first load, there were people [25:30] asking us questions. But we did have a lot of doctors talking to us secretly, which was quite funny. So doctors and scientists, they talked to us, but we weren't allowed to tell anyone they were talking to us. And so we came home to say to people, look, you know, there are lots of doctors that actually like what we're doing, support what we're doing, but we can't tell you who they are, and they're not going to say anything about it. And so we've had this really weird relationship with people. And, you know, obviously, we've had our participants, and they've been absolutely wonderful and incredibly supportive. But I think it's this last sort of six months, all of a sudden, people have realized that we're not grifters, scammers, we are truly actually doing this. I think there was also the worry that we were going to fail, that we were just a couple of idiot mums who were having a go at something we know nothing about, which we didn't. But we have learned so, so much. It's incredible because we have spent hours talking to doctors, scientists, researchers. We are learning everything we possibly can to make sure we do this incredibly well. And suddenly people have realised that and realised that we are serious. We're not just faffing around doing something for our kids, we're going to fix this for our kids and we're going to do it the best way we know how. And so people suddenly, I don't know. [26:44] If they respect what, I think they respect what we're doing, maybe not us, but they respect what we're doing now and they understand that we are doing this properly. So from the medical perspective, we've been to a lot of events now and people have welcomed us and they're, talking to us and they're actually outwardly saying that they're supporting us now as well, which is lovely, which gives our participants a lot more faith in what we're doing too. So, It's been interesting. [27:09] Scary, because this is, I mean, I'm a science fiction writer, you know. I'm not used to dealing with PhD scientists. You know, it's, yeah, Rachael's a lot more medical and it's easier for you. (R) But we haven't let any of it change us, have we? And that, you know, it's just brilliant. We're just us and we're just who we are. And I think that's why people relate to us as, well, because we're not trying to be anything we're not. We always say we come from nothing really and we're just a couple of mums but we've managed to do what we've done. (D) And we admit when we don't know what we're doing but we always go and find out from someone who does know what they're doing. We get advice.   (R) Or we learn or we do live blood analysis courses. [27:51] So we know what's going on.   Well yeah you could write a whole science fiction novel in the last three years but that's a good material anyway for that next one.   (R) I think she wrote it before this. (D) Well, I kind of wrote what I wrote was actually leading up to the world turning into this. So yeah. [28:12] Tell us about the data because I had actually, yeah, our next interview, actually just before this is Amy Kelly from Daily, DailyClout. And they've obviously published, that massive publication with 50 case studies of all different areas. And you look to that and you realize that what the data you're collecting isn't available. No one has certainly known in the echelons of society, known in the medical profession, known in the tech companies have thought of pulling together this data. And there are only a few countries actually that have, I mean, UK and Israel, seemingly that data is thrown up all the time, because other countries aren't collecting it. So what you're doing will be absolutely essential with that data. So tell us more about that because that is going to be extremely important going forward. [29:09] (D) Yeah, it's absolutely essential. And that's why after having our data analysed, initially, we realized there were lots of gaps, lots of things we could have asked better because we didn't know, you know, we did the best we could. But actually, you know, a year and a half down the line, we know [29:26] where this is going, the landscapes change too. So we're in the middle of and almost about to, relaunch a much more extensive questionnaire with much, much deeper questions. (R) Yeah, when we started we had no idea what kind of adverse events we were even going to see at all. We could guess, but we didn't have a clue when we wrote our questions. So we've really dug down into what we need to look at now and we're going to have a massive section on pregnancy and fertility going forwards as well as heart issues. We came from, I think, the top headings of medical conditions such as heart, blood, lung conditions and now we've we've dug right down, we've got over a thousand different conditions people can select going, forward so we'll really be able to look at the data more clearly. And part of the relaunch going forward, the database developer is building some kind of warehouse that people can, data analysts can basically plug into. So we really want the data to be more available to everybody and we've only managed to get one paper written so far going backwards just because we're a small team and it's a lot of work. And we want to be able to push out data way more easily and readily. And another aspect of it is there's never, you know, there's never the data, the raw data. [30:42] So, you know, when you read something or look at a publication, for example, you can never really dig down to the raw data that they were looking at when they were analysing. And we want to make it as available as possible. So analysts in the future will be able to just plug in, we'll obviously make sure that they're trusted and they're doing it for good reason and they'll be able to plug in and analyse and put out way more publications going forward and they'll be able to spot trends in the data, look at certain aspects of the data. [31:12] Which is what's happening to pregnant women, for example. And I forgot to mention one of the most important things. And the most? We're not, well, yeah, it's all anonymized, definitely. But we're inviting those that have taken COVID vaccines in. So when we relaunch, we're officially inviting those that have had any number of any different COVID vaccine into the study so that we've got our own comparative cohort. And so again, we can support them that have been injured or regretful and you know, realized they've been lied to. So that's the huge change that, we're going to now. (D) And even possibly the people that are happy to continue them, we're hoping that they'll want to say, well, prove me wrong and also provide their data. [31:56] I think that's essential people who have taken it because if, I mean, one of the demos was at, 10 days ago was for the vaccine injured and there were eight different people speaking about the devastating effect it has had on their health and their family and their lives. [32:12] One, that story is not really told. But two, it's vital that they can begin to put in their information to this because you will at least be willing to listen to them and allow them to put in that raw data and assess it where no one else is giving them the time of day. So I think it's, really quite essential and important as you're growing to add that facility on. [32:36] (R) Yeah, and as well as that important data, the community needs to expand and grow as well. And we've had vaccine injured people come and join our sharing and caring zooms with our regular participants. And it's just been absolutely amazing seeing how the understanding is growing and they're listening to each other. and we just want to bring people back together again and unite people. [32:58] Yeah it is.   So the best way, I want to touch on where we're going with it, but the best way for people to follow you on the website will have links to the Telegram groups and people can join those Zoom sessions can they?   (R) Yes they're open to absolutely everyone. On the community part of the website there's a menu on the left that says Zooms. Anyone can come and chat to us, we do them twice a week, we're always there. Yeah, different time zones. Yeah, different times a day. Yeah. And we also do community events as well. So we invite people on with, normally, it's normally to do with health and wellbeing, but it can be any interesting topic really, so that we can learn from people and they're open to everybody as well. So you can sign up to come along to one of those and ask the speaker questions. [33:48] Okay. Can I ask, looking forward, because people, I actually did think at one point, well, maybe it's all going to go away and we'll all be left alone. I don't think that will ever happen. So tell us what, because you put this together because you were faced with an issue, we were all faced with an issue. We're now told that's gone away. So you can now, certainly regarding travel and movement and possibly employment that's beginning to change. Where, does that leave you and what you're doing with the vaccine group? [34:27] (D) Still really important because people have been vaccinated and we don't know without studying what the outcomes are going to be for those people and their children long term. So that. [34:39] You know, you can't take the vaccine out of people, at least not that we know of yet. So that's going to be there for generations to come. So that hasn't gone away. And actually in the UK, things seem quite easy. In other countries, it really hasn't gone away. It's, you speak to people and it's still quite horrendous. And with what we're doing, the way we've designed it is that, yes, we're studying the COVID vaccine or the effects at the moment, but you don't know what else is going to come along. And actually, because we are a control group, we could effectively be a control group for anything that comes along. So while people are entering all of their health data, if suddenly people start to take the M-Pox vaccine, for example, well, if we've got loads of people who have and loads of people who haven't, and we've got people who are willing to study our information, our data, our anonymized data, fully anonymized. [35:29] Then there's nothing to stop us being a control group for everything else that they might want to throw at us, for the next big pandemic that Bill Gates has promised us. It's round the corner, being dropped on us from a balloon somewhere near you. (D)Yeah. You know, you just don't know what's going to happen. (R) and we're pretty flexible. You know, we've been flexible since the beginning. We literally change our plans every week, depending on what we hear on our Zooms, whatever the landscape is, whatever people need. You know, we really think about that and take that, into consideration. And that's one of the main things that we get from the Zooms as well as, you know, making friends and supporting people. It's what do people need? Yeah. And we go with it, don't we? Yeah.   (D) And also all of the systems, the database, it's not an off the shelf system. It's been written from scratch, every bit of it. So we've got, we started off with just my husband writing everything day and night. [36:22] He's still doing it, but we've got a small team around him also doing that now. And so because it's, it's everything is designed specifically for this and for what we're doing and for what we want to do going forward. We can adjust it and alter it to be whatever it needs to be going on, just so that we can show what we need to show. That's the truth. And I think therefore it's essential that there may be people watching who have been part of it, who have paid that six pounds a quarter, which everyone should be doing if they're part of it, and they may be thinking, you know, it's probably run its course and maybe I should just cancel. But certainly from my point of view, my viewpoint, it's essential. As you said, it's in effect, it's a blank slate that can be used for whatever is coming. And that means that it is vital for people to continue to support it by inputting data, but also with that financial support. [37:20] (D) Yes, yeah, absolutely. I mean, we understand it's hard times for everyone, which is why we've made it as cheap as possible. And also, you know, there's the free option and most people do go for that. We don't feel that we're asking too much by hoping that some people will feel that it's worth paying for because this could show, that the unvaccinated are doing brilliantly or it could show that actually we're all dying. But if that's the case, we want to know, we need to know whichever way it goes and we will show whichever way it goes. We need to know that information for us and for our kids. If it looks like the children who have been vaccinated they're not able to have children. They need to know that but they're not going to know that until those children have grown up another 10 years or 15 or however long it takes, you know, to find that out if this study stops. [38:10] You know, because we can't afford to fund it, then you're not going to find that information out, because no one else is doing it.   And to repeat how important it is, I only learned with my, interview with Amy Kelly that one of the studies they did was that Pfizer had started a control group for those who weren't Vax, so placebo group, and those who were getting the Vax. And that was going to run for, I think, two to three years. Then after four months, they just jabbed everyone. It defeats the whole. And when you hear stories like that, you realize that everything we thought was true about how these companies operate, actually threw that in the bin and it's purely about a rush to market. And therefore the data you have is essential because it's possibly unique and these companies don't have it. [39:03] (R) Yeah, exactly. And one thing we've learned just from doing this, which I didn't have a clue before, being a nurse even, that a lot of the studies that they do aren't even given a placebo anyway. They're giving a different treatment. They don't give them saline. They give them a different vaccine, for example. So there's never really a true control group. So what we're doing is unique. And we're completely independent. We're not biased at all. We're not funded by anyone. So this is the future for science. That's how we see it. It's a future where people can fund a truly independent thing, put their data in, and then we can find out what's going on in regard to anything, any treatment. [39:42] (D) And the users have a vested interest in it because they're part of it. They're the ones who are funding it. And because we're a cooperative, those who are associates, they're the people that we listen to for what we need to do. They're the ones who steer us. [39:57] Have you been surprised at the lack of vocal support for those who have chosen not to have this? Because I mean, for me politically, kind of on the right, I've been quite shocked at the, voices have only been on, well, people should kind of have freedoms, but really we need to jab them anyway. And all those freedoms you kind of think on the right, actually that collapsed. And as I found politically on the left you had a lot of calls for restrictions, for freedoms for individuals that traditionally, so the whole thing has got messed up and mixed up which has been great fun to watch. But for you, have you been surprised and expected, I guess, high profile figures to have stood up and spoken out and they've just remained silent? [40:49] (D)Yeah, I think we've been disappointed.   (R) Yeah, and we've actually spoken to some people and Diny's quite strict with them sometimes, you know, high profile people with big influences and she's like, you know, you know the truth, you know the right thing to do, now get out there and say it and you're quite good at doing it. (D) I get quite arsey with them.   (R) Yeah, a bit disappointed with the lack, yeah, definitely (D) But I can understand it as well because people are genuinely terrified. People are actually frightened that people who haven't taken the vaccine are going to infect them and kill them. They genuinely believe that because the media has done such [41:24] A good Psi-op on them. They genuinely are frightened for their lives. And so they see people like us as, well, I don't know what they see it as, but you know, we are potential killers for them, which is it's just bizarre. I mean I vaccinated my children up to a point and then I started to realize what was going on. And so [41:45] I stopped vaccinating them. They've had a couple of the MMR separately, but not all of them. So I've been awake to this for quite a while. And I know that you've got to keep quiet about it. You don't say to people, my kid hasn't had the HPV and they haven't had all the MMRs. You just don't say that because people automatically have been trained to be frightened of you. So I wasn't surprised of the reaction, but I'm angry at a lot of the high profile celebrities who have woken up and just don't want to lose their income through this. Because people like us, we've all given up, everything we were doing. Yes, we're actually working full time for this now. So we do take an income from it, just to be clear on that. We didn't initially because we were volunteers and everyone was volunteering, but you know this is full time, we have to live. But you know, initially we'd all had to step away from careers like everyone else had because we just couldn't carry on working because of, well Rachael chose to leave it. I lost most of my work because of everything and loads of people have lost so much through all of this. (R) And that comes back to that and that's you know about thousands of people all around the world standing up and being part of a group and being proud of the fact that they're unvaccinated. (D) And being honest about the fact that they're not being vaccinated. [43:12] Because I always give people a benefit of the doubt and now I'm just pissed off at people because we've all got something to lose. We're all in difficult situations. Most of us don't have a big pile of money that we can fall back on. We do live extremely tightly. And for people to say, yeah, but you know, they're a movie star or star, they would lose a contract. Well, what about us in our small flats, whatever, living that are struggling day to day with the kids, school runs and all that? We have something to lose as well. I think our media and society make it that if you're famous you've got a lot to lose but if you're the little guy you've got nothing to lose but often it can be the other way round. [43:56] (D) Yeah, absolutely and a lot of the celebrities have also taken, well we've been told that they've had the fake passports which also doesn't help the situation. Situation. Yes, I can understand that you don't want to give up this thing that you've worked incredibly hard for. But at the end of the day, this isn't like anything that's ever happened before. (R) And it's not only what you're going to lose now, it's looking to the future. If they realise what we're heading into, none of us can have anything. (D) Yeah, and they don't want to look into the future. People just don't want to see, you know, this is this is now it's going to go away. It's fine. I can understand it. I don't like it, but I can understand it. Closing your eyes doesn't make you away. Can we finish just last point looking, you talked about having children, I've got two kids as well, two boys. And it's interesting conversations that as a parent you have with children, especially trying to protect them from the indoctrination, they have around what's happened the last three years. [44:59] But I think by getting the card, it's a great conversation topic with your children and then you talk to them about why this is needed and make sure they're prepared because my, worry, many parents worry, is that the parent tells the school it does not want this, but, the school thinks it knows best. And hey, the parent will thank them anyway so they just do whatever to the child. And that's why I think it's vital to train your children, to educate them and to prep them so they know how to respond, how to argue. So it's not just us as parents arguing for them, but actually put in them. And I think that part of the advice control group allows you to, I guess, teach them this so they can carry that forward. (D) Yeah, absolutely. And on the other side of it, you can actually use the card, for example, to say, look, we're actually doing something good for society. We're not doing nothing. We're not sort of not taking this and not helping the situation. We're actually, contributing. Yeah, contributing our data so we can, you know, see which way it's going. So they are actually doing something. It's not doing nothing. (R) Yeah, in terms of our children, they're both they're all home educated. (D) Yeah, so Well, mine have dipped into school and out actually during the pandemic. (R) Yeah, I literally dragged mine out of school and I quit my job. [46:20] So, yeah, they haven't been back since, bless them. But we've got a lovely community around us and we've been, you know, muddling in and helping and teaching them between us all sorts of skills. Yeah, I think mine thought probably I'd gone a bit crazy at the beginning because I'd completely flipped around what I was saying at home. [46:39] And I actually took my eldest daughter to one of the first protests that was happening in London. And it was then that she burst into tears when we got there and saw the enormity of it. And that's when she realized that what I was saying was right. But you do have to be careful with children and protect them. You know, you can't tell them, you know, you don't want to scare them, do you, with what's happening? (D) No. But then on the flip side, they're being scared to death by what they're seeing in the media. But yeah, but actually, my eldest was at university during lockdown. And oh my goodness me, she was in one of the universities facing the one that had the fences being pulled down, well fences put up and then pulled down. And she actually had one of her friends commit suicide during it because of all of this. So the whole landscape's changed for the kids and they can either be terrified of COVID and whatever comes next, or they can be terrified of what's going on around them, but supported by people looking to a positive future of trying to do things to make things better. So we're, although, you know, it's, it's scary telling them all about this. And we do, you know, to different degrees, because they're all different ages, but they can see that we're doing something about it. And actually we're having a lot of fun doing it. It's, It's hard work what we're doing. It's sometimes heart-breaking, but we do make the most of having a laugh a lot. [48:05] Yeah. We have a lot of fun.   With what we faced, you need to laugh. I know when we do our news reviews on Saturdays, we try and look at something which is funny at the end because it could become very depressing and demoralizing and you need to use humour too. And that's why the event, Derby, was great, in comedy to just laugh at everything and stop yourself getting too depressed. (D) Yes, definitely. It's been wonderful talking to you and I know our viewers will go and make use of the website. Rachael and Diny, thank you for your time today. (R&D) Thank you so much. Thank you so much for having us. Thank you.

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2023.01.10.522962v1?rss=1 Authors: Virtala, P., Kujala, T., Partanen, E., Hamalainen, J. A., Winkler, I. Abstract: A crucial skill in infant language acquisition is learning of the native language phonemes. This requires the ability to group complex sounds into distinct auditory categories based on their shared features. Problems in phonetic learning have been suggested to underlie language learning difficulties in dyslexia, a developmental reading-skill deficit. We investigated auditory abilities important for language acquisition in newborns with or without a familial risk for dyslexia with electrophysiological mismatch responses (MMRs). We presented vowel changes in a sequence of acoustically varying vowels, requiring grouping of the stimuli to two phoneme categories. The vowel changes elicited an MMR which was significantly diminished in infants whose parents had the most severe dyslexia in our sample. Phoneme-MMR amplitude and its hemispheric lateralization were associated with language test outcomes assessed at 28 months, an age at which it becomes possible to behaviourally test children and several standardized tests are available. In addition, statistically significant MMRs to violations of a complex sound-order rule were only found in infants without dyslexia risk, but these results are very preliminary due to small sample size. The results demonstrate the relevance of the readiness of newborn infants for phonetic learning for their emerging language skills. Phoneme extraction difficulties in infants at familial risk may contribute to the phonological deficits observed in dyslexia. Copy rights belong to original authors. Visit the link for more info Podcast created by Paper Player, LLC

2022 was quite the year for the podcast: first full year with Garrett, a name change, our 100th episode, and so much more! Join us as we look back on some of our favorite first-time-watches, conversations, and more from the past 52 episodes. We also do a little gift swap in the holiday spirit. Let's take a hit and pass that spooky shit into the new year!New episodes drop every Tuesday, subscribe so you don't miss out. Rate us 5 stars while you're at it! Next week, we're continuing or nostalgia and recapping our 2022 highlights from the pod. Follow us on social media for updates!Stalk Garrett on social media:TikTokTwitterInstagramLetterboxdYouTubeStalk DeVaughn on social media:TwitterTikTokInstagramLetterboxdYouTubeSpecter Cinema Club Original Theme by Andrey Kinnard

Effects of Planetesimal Scattering: Explaining the Observed Offsets from Period Ratios 3:2 and 2:1 by Tuhin Ghosh et al. on Thursday 24 November The observed deficit and excess of adjacent planet pairs with period ratios narrow and wide of 3:2 and 2:1, the nominal values for the corresponding mean motion resonances (MMRs), have intrigued many. Previously, using a suite of simulations, Chatterjee & Ford (2015) showed that the excess above the 2:1 MMR can be naturally explained if planet pairs, initially trapped in the 2:1 MMR, dynamically interact with nearby planetesimals in a disk. We build on this work by: a) updating the census of discovered planet pairs, b) extending the study to initially non-resonant as well as resonant planet pairs, c) using initial planet and orbital properties directly guided by those observed, and d) extending the initial period ratios to include both 2:1 and 3:2. We find that 1) interactions with planetesimals typically increase the period ratios of both initially resonant and non-resonant planet pairs; 2) starting from an initially flat period ratio distribution for systems across 3:2 and 2:1, these interactions can naturally create the deficits observed narrow of these period ratios; 3) contribution from initially resonant planet pairs is needed to explain the observed levels of excess wide of 3:2; 4) a mixture model where about 25% (1%) planet pairs were initially trapped into 3:2 (2:1) MMRs is favored to explain both the observed deficit and excess of systems across these period ratios, however, up to a few percent of planet pairs are expected to remain in MMR today. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.05138v2

Effects of Planetesimal Scattering: Explaining the Observed Offsets from Period Ratios 3:2 and 2:1 by Tuhin Ghosh et al. on Thursday 24 November The observed deficit and excess of adjacent planet pairs with period ratios narrow and wide of 3:2 and 2:1, the nominal values for the corresponding mean motion resonances (MMRs), have intrigued many. Previously, using a suite of simulations, Chatterjee & Ford (2015) showed that the excess above the 2:1 MMR can be naturally explained if planet pairs, initially trapped in the 2:1 MMR, dynamically interact with nearby planetesimals in a disk. We build on this work by: a) updating the census of discovered planet pairs, b) extending the study to initially non-resonant as well as resonant planet pairs, c) using initial planet and orbital properties directly guided by those observed, and d) extending the initial period ratios to include both 2:1 and 3:2. We find that 1) interactions with planetesimals typically increase the period ratios of both initially resonant and non-resonant planet pairs; 2) starting from an initially flat period ratio distribution for systems across 3:2 and 2:1, these interactions can naturally create the deficits observed narrow of these period ratios; 3) contribution from initially resonant planet pairs is needed to explain the observed levels of excess wide of 3:2; 4) a mixture model where about 25% (1%) planet pairs were initially trapped into 3:2 (2:1) MMRs is favored to explain both the observed deficit and excess of systems across these period ratios, however, up to a few percent of planet pairs are expected to remain in MMR today. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.05138v2

Effects of Planetesimal Scattering: Explaining the Observed Offsets from Period Ratios 3:2 and 2:1 by Tuhin Ghosh et al. on Wednesday 23 November The observed deficit and excess of adjacent planet pairs with period ratios narrow and wide of 3:2 and 2:1, the nominal values for the corresponding mean motion resonances (MMRs), have intrigued many. Previously, using a suite of simulations, Chatterjee & Ford (2015) showed that the excess above the 2:1 MMR can be naturally explained if planet pairs, initially trapped in the 2:1 MMR, dynamically interact with nearby planetesimals in a disk. We build on this work by: a) updating the census of discovered planet pairs, b) extending the study to initially non-resonant as well as resonant planet pairs, c) using initial planet and orbital properties directly guided by those observed, and d) extending the initial period ratios to include both 2:1 and 3:2. We find that 1) interactions with planetesimals typically increase the period ratios of both initially resonant and non-resonant planet pairs; 2) starting from an initially flat period ratio distribution for systems across 3:2 and 2:1, these interactions can naturally create the deficits observed narrow of these period ratios; 3) contribution from initially resonant planet pairs is needed to explain the observed levels of excess wide of 3:2; 4) a mixture model where about 25% (1%) planet pairs were initially trapped into 3:2 (2:1) MMRs is favored to explain both the observed deficit and excess of systems across these period ratios, however, up to a few percent of planet pairs are expected to remain in MMR today. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.05138v2

Effects of Planetesimal Scattering: Explaining the Observed Offsets from Period Ratios 3:2 and 2:1 by Tuhin Ghosh et al. on Wednesday 23 November The observed deficit and excess of adjacent planet pairs with period ratios narrow and wide of 3:2 and 2:1, the nominal values for the corresponding mean motion resonances (MMRs), have intrigued many. Previously, using a suite of simulations, Chatterjee & Ford (2015) showed that the excess above the 2:1 MMR can be naturally explained if planet pairs, initially trapped in the 2:1 MMR, dynamically interact with nearby planetesimals in a disk. We build on this work by: a) updating the census of discovered planet pairs, b) extending the study to initially non-resonant as well as resonant planet pairs, c) using initial planet and orbital properties directly guided by those observed, and d) extending the initial period ratios to include both 2:1 and 3:2. We find that 1) interactions with planetesimals typically increase the period ratios of both initially resonant and non-resonant planet pairs; 2) starting from an initially flat period ratio distribution for systems across 3:2 and 2:1, these interactions can naturally create the deficits observed narrow of these period ratios; 3) contribution from initially resonant planet pairs is needed to explain the observed levels of excess wide of 3:2; 4) a mixture model where about 25% (1%) planet pairs were initially trapped into 3:2 (2:1) MMRs is favored to explain both the observed deficit and excess of systems across these period ratios, however, up to a few percent of planet pairs are expected to remain in MMR today. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.05138v2

En este episodio, Andry, Fri y Rach discuten cómo se sienten con respecto a la nostalgia, qué cosas las hacen querer revivir el pasado, y por qué la nostalgia anticipada se siente como tener FOMO del presente. Acompáñenlas en el season finale de esta etapa a go down memory lane, desde Santa Claus y su rol en el judaísmo, hasta las cajas que nos rodean el día de hoy, y a entender por qué la tristeza de la nostalgia es algo positivo. Este episodio está cuchi. Recordar es vivir, entonces recuerden seguirlas en Instagram @waitquepod, subscribirse en YouTube, y comprarles un café. Lo recordarán por siempre.

The orbital architecture and stability of the μ Arae planetary system by Krzysztof Goździewski. on Sunday 25 September We re-analyze the global orbital architecture and dynamical stability of the $mu$ Arae planetary system. We have updated the best-fit elements and minimal masses of the planets based on literature radial velocity (RV) measurements, now spanning 15 years. This is twice the RVs interval used for the first characterization of the system in 2006. It consists of a Saturn- and two Jupiter-mass planets in low-eccentric orbits resembling the Earth-Mars-Jupiter configuration in the Solar system, as well as the close-in warm Neptune with a mass of ~14 Earth masses. Here, we constrain this early solution with the outermost period to be accurate to one month. The best-fit Newtonian model is characterized by moderate eccentricities of the most massive planets below 0.1 with small uncertainties ~0.02. It is close but meaningfully separated from the 2e:1b mean motion resonance of the Saturn-Jupiter-like pair, but may be close to weak three-body MMRs. The system appears rigorously stable over a wide region of parameter space covering uncertainties of several $sigma$. The system stability is robust to a five-fold increase in the minimal masses, consistent with a wide range of inclinations, from 20 to 90 deg. This means that all planetary masses are safely below the brown dwarf mass limit. We found a weak statistical indication of the likely system inclination I~20-30 deg. Given the well constrained orbital solution, we also investigate the structure of hypothetical debris disks, which are analogs of the Main Belt and Kuiper Belt, and may naturally occur in this system. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.04542v2

In Episode 379 of MayaCast Kip and Tom continue talking about all the exciting new changes for the Steel Phalanx, this time with the new fireteams and some army lists from Kip. Check out Infinity The Game at infinitythegame.com Thank you to all of our generous Patrons helping us out and supporting the show at Patreon. Full show notes at https://mayacast.com/

The orbital architecture and stability of the μ Arae planetary system by Krzysztof Goździewski. on Monday 12 September We re-analyze the global orbital architecture and dynamical stability of the $mu$ Arae planetary system. We have updated the best-fit elements and minimal masses of the planets based on literature radial velocity (RV) measurements, now spanning 15 years. This is twice the RVs interval used for the first characterization of the system in 2006. It consists of a Saturn- and two Jupiter-mass planets in low-eccentric orbits resembling the Earth-Mars-Jupiter configuration in the Solar system, as well as the close-in warm Neptune with a mass of ~14 Earth masses. Here, we constrain this early solution with the outermost period to be accurate to one month. The best-fit Newtonian model is characterized by moderate eccentricities of the most massive planets below 0.1 with small uncertainties ~0.02. It is close but meaningfully separated from the 2e:1b mean motion resonance of the Saturn-Jupiter-like pair, but may be close to weak three-body MMRs. The system appears rigorously stable over a wide region of parameter space covering uncertainties of several $sigma$. The system stability is robust to a five-fold increase in the minimal masses, consistent with a wide range of inclinations, from 20 to 90 deg. This means that all planetary masses are safely below the brown dwarf mass limit. We found a weak statistical indication of the likely system inclination I~20-30 deg. Given the well constrained orbital solution, we also investigate the structure of hypothetical debris disks, which are analogs of the Main Belt and Kuiper Belt, and may naturally occur in this system. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.04542v1

Effects of Planetesimal Scattering: Explaining the Observed Offsets from Period Ratios 3:2 and 2:1 by Tuhin Ghosh et al. on Monday 12 September The observed deficit and excess of adjacent planet pairs with period ratios narrow and wide of 3:2 and 2:1, the nominal values for the corresponding mean motion resonances (MMRs), have intrigued many. Previously, using a suite of simulations, Chatterjee & Ford 2015 showed that the excess above the 2:1 MMR can be naturally explained if planet pairs, initially trapped in the 2:1 MMR, dynamically interact with nearby planetesimals in a disk. We build on this work by: a) updating the census of discovered planet pairs, b) extending the study to initially non-resonant as well as resonant planet pairs, c) using initial planet and orbital properties directly guided by those observed, and d) extending the initial period ratios to include both 2:1 and 3:2. We find that 1) interactions with planetesimals typically increase the period ratios of both initially resonant and non-resonant planet pairs; 2) starting from an initially flat distribution of systems across 3:2 and 2:1, these interactions can naturally create the deficits observed narrow of these period ratios; 3) contribution from initially resonant planet pairs is needed to explain the observed levels of excess wide of 3:2; 4) a mixture model where about 25% (1%) planet pairs were initially trapped into 3:2 (2:1) MMRs is favored to explain both the observed deficit and excess of systems across these period ratios, however, up to a few percent of planet pairs are expected to remain in MMR today. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.05138v1

Effects of Planetesimal Scattering: Explaining the Observed Offsets from Period Ratios 3:2 and 2:1 by Tuhin Ghosh et al. on Monday 12 September The observed deficit and excess of adjacent planet pairs with period ratios narrow and wide of 3:2 and 2:1, the nominal values for the corresponding mean motion resonances (MMRs), have intrigued many. Previously, using a suite of simulations, Chatterjee & Ford 2015 showed that the excess above the 2:1 MMR can be naturally explained if planet pairs, initially trapped in the 2:1 MMR, dynamically interact with nearby planetesimals in a disk. We build on this work by: a) updating the census of discovered planet pairs, b) extending the study to initially non-resonant as well as resonant planet pairs, c) using initial planet and orbital properties directly guided by those observed, and d) extending the initial period ratios to include both 2:1 and 3:2. We find that 1) interactions with planetesimals typically increase the period ratios of both initially resonant and non-resonant planet pairs; 2) starting from an initially flat distribution of systems across 3:2 and 2:1, these interactions can naturally create the deficits observed narrow of these period ratios; 3) contribution from initially resonant planet pairs is needed to explain the observed levels of excess wide of 3:2; 4) a mixture model where about 25% (1%) planet pairs were initially trapped into 3:2 (2:1) MMRs is favored to explain both the observed deficit and excess of systems across these period ratios, however, up to a few percent of planet pairs are expected to remain in MMR today. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.05138v1

The orbital architecture and stability of the μ Arae planetary system by Krzysztof Goździewski. on Monday 12 September We re-analyze the global orbital architecture and dynamical stability of the $mu$ Arae planetary system. We have updated the best-fit elements and minimal masses of the planets based on literature radial velocity (RV) measurements, now spanning 15 years. This is twice the RVs interval used for the first characterization of the system in 2006. It consists of a Saturn- and two Jupiter-mass planets in low-eccentric orbits resembling the Earth-Mars-Jupiter configuration in the Solar system, as well as the close-in warm Neptune with a mass of ~14 Earth masses. Here, we constrain this early solution with the outermost period to be accurate to one month. The best-fit Newtonian model is characterized by moderate eccentricities of the most massive planets below 0.1 with small uncertainties ~0.02. It is close but meaningfully separated from the 2e:1b mean motion resonance of the Saturn-Jupiter-like pair, but may be close to weak three-body MMRs. The system appears rigorously stable over a wide region of parameter space covering uncertainties of several $sigma$. The system stability is robust to a five-fold increase in the minimal masses, consistent with a wide range of inclinations, from 20 to 90 deg. This means that all planetary masses are safely below the brown dwarf mass limit. We found a weak statistical indication of the likely system inclination I~20-30 deg. Given the well constrained orbital solution, we also investigate the structure of hypothetical debris disks, which are analogs of the Main Belt and Kuiper Belt, and may naturally occur in this system. arXiv: http://arxiv.org/abs/http://arxiv.org/abs/2209.04542v1

Cyberpolitik: The Internet of Yesterday and Tomorrow— Bharath ReddyThe foundation of the internet was built on three pillars:Reliance on the private sector, Light regulatory oversight, Free speech and a free flow of information. The hope was that these values would also be accepted as the internet would be accepted across the world. However this utopian vision is far from the reality of today’s internet. Gradually the internet has become less secure, more fragmented and less free. Authoritarian regimes across the world have been able to leverage control of the internet to shape narratives that strengthen their control. The US needs to recalibrate and adapt to this new reality. So begins the Council on Foreign Relations report titled “Confronting Reality in Cyberspace: Foreign Policy for a Fragmented Internet”. The authors propose a three-fold approach to confronting the new reality in cyberspace. Firstly, they recommend that allies need to come together to preserve a trusted and secure internet based on international standards. This includes working towards a shared policy on digital privacy, tackling cybercrime, and helping developing nations build cyber capacity. Secondly, there should be discussions and negotiations with adversaries to avoid cyber operations against nuclear command, control and communications systems, election systems and financial systems. This includes holding states accountable for cyber threats originating from their territory. The last recommendation involves getting the domestic house in order, which includes building cyber security talent, minimising domestic cyber security risks and prioritising digital interests in national security strategies.The predictions of the end of the global internet are growing quite common. The predictions for a fragmented internet range from a splinternet to a bifurcation between a Western and a Chinese internet. With these possibilities appearing more likely each day, India needs to rethink its own approaches to cyber security.Matsyanyaaya #1: Fission Factor: The Big Bet on Small Reactors— Aditya RamanathanWhile the world’s attention is drawn to the Zaporizhzhia nuclear power plant, where Russian and Ukrainian forces are facing off, there are potentially more significant developments underway for the future of nuclear power. In July, the United States’ Nuclear Regulatory Commission (NRC)  announced that it would certify the NuScale 50 MWe small modular reactor. NuScale’s reactor is only the seventh design which the NRC has ever approved in the history of nuclear power. It is also the first small modular reactor (SMR) that has received the green light in the United States. China is presently ahead of the US in SMRs. A couple of weeks before the NRC announcement, the China National Nuclear Corporation (CNNC) began the construction of an SMR demonstration plant in Hainan Province. CNNC calls the project the first “commercial onshore small modular reactor” in the world. Once the 125 MWe reactor is up and running, CNNC claims it will be capable of powering 526,000 households. The SMR PromiseThe International Atomic Energy Agency (IAEA) defines SMRs as reactors with up to 300 MWe capacity. As the name indicates, SMRs are much smaller than traditional reactors and modular in their design. For instance, the NuScale design is touted as being only  “about 1 per cent the size of a traditional power plant’s containment chamber, though it delivers 10 percent of a plant’s power output.” SMRs are modular for two reasons. Firstly, assemblies and components can be pre-fabricated on a factory floor and then put together on site. Secondly, additional units to t can simply be added on site to increase capacity.Proponents of SMRs have advocated their widespread adoption for several reasons. For one, SMRs need much lower initial investments and fewer operators and specialists to run them. Two, unlike traditionally large nuclear plants, finding the right patch of real estate for an SMR is much simpler. Three, proponents say SMRs are well suited to serve small communities and provide a reliable base-load for renewables. Four, the modularity of SMRs allows them to be easily scaled up as the needs of a community grow. SMR proponents argue that these reactors are safer because they are far less susceptible to human error and rely on passive safety features. For instance, NuScale designs don’t require external power sources to operate the cooling systems for their cores. Finally, if an accident occurs, the consequences with an SMR are likely to be much less severe than in previous nuclear accidents. While both the CNNC and NuScale reactors feature novel designs, they nevertheless draw from proven technologies. CNNC describes its Linglong-1 design as being a pressurised water reactor, while the NuScale design is a light water reactor. Both reactors appear to use clever design and engineering to simplify traditional reactors. This is a sensible approach to getting SMRs approved and operational. However, other companies are experimenting with more radical designs. The Ultra Safe Nuclear Corporation (USNC) has designed what it calls a Micro Modular Reactor (MMR). The MMR eschews water altogether, using helium as a coolant and transferring heat through molten salt. MMRs also use a ‘Fully Ceramic Microencapsulated’ (FCM) fuel, in which small kernels of Uranium fuel, each about 1 mm across, are encased in layers of ceramic and silicon carbide. According to USNC, this makes the fuel much safer to use and transport, gives it greater temperature stability, and makes it impossible to repurpose for military purposes. In April, the company started running a pilot plant for the production of FCM fuel. USNC expects demonstration units of the reactor itself to be operational by 2026.  Besides these there are several other SMRs under development, including so-called micro-reactors from start-ups like Oklo and NuGen as well as designs from established giants like General Atomics. Finally, there are companies pursuing larger reactors like the so-called pebble-bed design as well as the Bill Gates-backed TerraPower’s molten salt design.Nuclear RealitiesFor all the promises of SMRs, it’s worth keeping in mind that they are still a long way off. Even if SMRs are all they claim to be, it may be another two decades before they dramatically impact the global energy mix. Until then, renewables and traditional nuclear plants will remain important sources of low-carbon energy. There also remain many uncertainties around SMRs, many of which feature completely unproven designs. As with every other means of power generation, there are also likely to be some downsides. For example, a Stanford-led study concluded that SMRs could produce much more nuclear waste than traditional reactors. The study looked at designs from NuScale, Terrestrial Energy, and Toshiba and concluded that these small reactors would experience greater neutron leakage, which would, in turn, create more radioactive material. While such studies are by no means conclusive, they highlight how little we will really know until prototype SMRs run for years. SMRs are also likely to be subject to the same political and social uncertainties that afflict traditional nuclear power. The supply of Uranium fuel remains highly politicised and dominated by the Nuclear Suppliers Group (NSG). And popular perceptions of nuclear power appear to be poor. Nuclear engineers may point out that the chances of a major radiation event at the Zaporizhzhia plant are very low, despite the ongoing fighting in its vicinity. However, popular perceptions are unlikely to make much allowance for expert opinion. Matsyanyaaya #2: How can the US-India iCET Succeed?— Arjun GargeyasI know we talk about the intersection of technology and international affairs in this newsletter. This time I’m trying something different, elucidating the possibility of a new technology in India which can become the global standard and shake things up in the international E-commerce arena if implemented perfectly.Over the last few weeks, we met with Mr Sanjay Jain, a member of iSPIRIT and an engineer closely working on developing the India Stack applications. This was to understand better the newly launched Open Network for Digital Commerce (ONDC) and how it functions. The ONDC was launched by the Department for Promotion of Industry and Internal Trade, Government of India as an e-commerce aggregator. The primary objective was to challenge the monopoly of E-commerce giants like Amazon and Flipkart while providing the local sellers a platform to be equally competitive. After having a couple of conversations with Mr Jain, who brilliantly explained the system’s backend, India had a sense of opportunity to set a global standard through which E-commerce operates. What is it?ONDC is a massive network that acts as a facilitator for buyers and sellers. It is not a platform such as Amazon. It is built on leveraging the network effects and positive externalities of E-commerce platforms, while aggregating all existing platforms to be on the same network. It is currently developed on the Beckn Protocol, an open-source software protocol. Now, for comparison's sake, it is similar to the National Payments Corporation of India (NPCI), which handles all UPI transactions. Why has it been introduced?One of the main reasons for introducing ONDC in India is the movement toward E-commerce while making it inclusive and accessible to the country’s large population. There is also the movement from platform-based to network-based technology in the E-commerce domain so that users are not locked into a particular platform only and can choose from multiple options. Including local merchants, sellers and buyers to make the network have over 15,000 retailers is another key objective of the platform itself. Increasing the share of Indians using E-Commerce (from 9 crores to 25 crores) and improving geographic coverage of E-Commerce (covering 75% of PIN codes) remains the core idea behind ONDC.How can it become the E-commerce domain standard?ONDC mainly revolves around two principles: Bundling and Interoperability. It helps separate the buyers and sellers while aggregating both on a single network. It addresses lock-in and unbundles E-commerce’s buying, selling and logistics aspects. Sellers need not register on an existing app but can come together with others to create seller apps with other retailers (location-specific retailer aggregation or delivery-specific services can have their platforms for end users to choose from). There’s no centralised payment processor, but seller-side apps determine the commission for whoever decides to get onboarded.Can India use ONDC and implement it in different countries just like its digital payments system? ONDC can soon be a perfect solution for preventing monopolies in the E-commerce domain. It can also provide local entrepreneurs with a perfect opportunity to reach the end users directly without being bullied by big firms who prefer to prop their own businesses.  The US has long been talking about breaking up Big Tech. Now, in the E-commerce space, ONDC has a shot (albeit a very long one currently) to become a credible alternative to the existing model (concentrated with a few giants who have captured the market) that other nation-states can use. With that, ONDC has the possibility of improving India’s own international reach (like UPI), thus helping the country gain some diplomatic heft in the E-commerce space. Our Reading Menu[Book] From Space to Sea : My ISRO Journey and Beyond by Abraham E. Muthunayagam.[Report] Green energy depends on critical minerals. Who controls the supply chains? by Luc Leruth, Adnan Mazarei, Pierre Régibeau and Luc Renneboog.[Article] Technology and the construction of oceanic space: Bathymetry and the Arctic continental shelf dispute by Daniel Lambach This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hightechir.substack.com

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Sering mengikuti olimpiade matematika sejak kecil, guest kali ini justru memilih profesi dokter sebagai jalan hidupnya. dr. Achmad Arrizal, MMRS, atau yang biasa dipanggil dengan Ica, merupakan teman SMP & SMA saya yang sedari dulu dikenal unggul dari segi akademik. Ingin tahu perjalanannya dalam menjadi dokter? Yuk kita simak di episode #SIRAM kali ini. --- Support this podcast: https://anchor.fm/steffi-melati-achlam/support

Bulan Ramadhan merupakan bulan penuh berkah, namun pada tahun ini yaitu 2021 kita mengalami masa pandemi Covid 19 yang terjadi di seluruh dunia. Oleh karena itu kami Ikatan Alumni FK Unisba berinisiatif untuk membuat kegiatan kajian atau tausyiah mengenai kejadian covid 19 di Bulan ramadhan bersama 2 pemateri yaitu : 1. dr. Ricca Fauziyah, Sp.A ( Tips menjaga kesehatan anak selama bulan Ramadhan ) 2. dr. Ayu Prasetia,MMRS.,Sp.KJ ( Memelihara kesehatan mental dengan berpuasa )

Bulan Ramadhan merupakan bulan penuh berkah, namun pada tahun ini yaitu 2021 kita mengalami masa pandemi Covid 19 yang terjadi di seluruh dunia. Oleh karena itu kami Ikatan Alumni FK Unisba berinisiatif untuk membuat kegiatan kajian atau tausyiah mengenai kejadian covid 19 di Bulan ramadhan bersama 2 pemateri yaitu : 1. dr. Ricca Fauziyah, Sp.A ( Tips menjaga kesehatan anak selama bulan Ramadhan ) 2. dr. Ayu Prasetia,MMRS.,Sp.KJ ( Memelihara kesehatan mental dengan berpuasa )

Disclaimer: Diese Folge enthält einen relativ betrunkenen Dave in den ersten 15 Minuten - inklusive einer etwas zerfetzten Stimme. Aber keine Sorge, das gibt sich danach dann wieder. Dieser Umstand hat einen Ursprung: Die geile Abifeier, auf der ich war! :D Außerdem spreche ich über den schönen Junggesellenabschied eines Freundes, die neue Rammstein-Single, das neue Red Hot Chili Peppers Album "Unlimited Love" und mehr. Viel Spaß! Disclaimer: This episode contains a relatively drunk Dave in the first 15 minutes - including a somewhat ragged voice. But don't worry, that goes away after that sequence. This circumstance has an origin: The awesome graduation party I was at! :D I also talk about the nice bachelor party of a friend, the new Rammstein single, the new Red Hot Chili Peppers album "Unlimited Love" and more. Enjoy! Song of the day: Fall Out Boy - Thnks fr th Mmrs (https://youtu.be/onzL0EM1pKY) All 'Song of the day' choices in one Spotify playlist ► https://bit.ly/TGP_OST Dieser Podcast ist indirekt Teil meines bilingualen YouTube-Kanals German with VlogDave mit mehr als 48000+ internationalen Abonnenten. Hier findest du eine Übersicht, wo der "The German Podcast" verfügbar ist, inklusive des RSS Feeds. Dir gefällt THE GERMAN PODCAST? Cool! Auf meiner Patreon-Seite (https://www.patreon.com/thegermanpodcast) kannst du diesen Podcast mit nur 5€/Monat direkt unterstützen und hilfst, regelmäßige Folgen zu ermöglichen! Du möchtest alle Links zu meinen Kanälen, Tätigkeiten etc. auf einen Blick sehen? Kein Problem! Folge mir auf Social Media, um keine neue Folge zu verpassen (und einfach, weil du verdammt neugierig bist): ► Instagram ► Twitter ► Patreon ► Discord ► Meine Lieblingssongs auf Spotify Du möchtest mir eine E-Mail schreiben? Klicke hier! Mein Podcast Equipment (*Affiliate-Links; pro Bestellungen über diese Links bekomme ich von Amazon ein paar Cent Provision. Für dich ändert sich nichts, der Preis ist dadurch nicht höher. Vielen Dank für diese indirekte Form der Unterstützung!): Mic* ► Shure SM7B Preamp* ► Cloudlifter CL-1 Audio Interface* ► Steinberg UR 22 Audio Recording & Editing ► Audacity, Adobe Audition Impressum © The German Podcast

Fll T B mnth cncld wth "Thnks fr th Mmrs." Let us never speak of this band again. For the final FOBruary we're joined by Hayden of For Your Health. Hayden shows up around 1:43:55. Follow For Your Health: https://twitter.com/foryourhealthoh Support us at https://www.patreon.com/155pod  

To quote Fall Out Boy, "Thnks fr th Mmrs!" Chamar and Andrew are back with yet another episode as we discuss episodes 12 and 13 of season 1 of the https://en.wikipedia.org/wiki/Static_Shock (Static Shock) series. Static is wrapping up his first season with some nostalgia on and off screen. As always, we are here to ask the big questions: Does the story make sense? How does it compare to the comic? Is it a good addition to the universe? And most importantly, what was the cause of World War 1? Also, follow Yet Another DC Animated Podcast on https://linktr.ee/yadcanimatedpod (social media) or check us out at https://www.forgottenentertainment.com/yet-another-dc-animated-podcast (Forgotten Entertainment).

Part 2 ng aming throwback episode! Bakit pa ba may cream or star sections? Ano ang investigative projects/performance tasks? Nag-role play din ba kayo ng Romeo and Juliet? Drop us some feedback/topic suggestions: https://forms.gle/2aJYZk4UKMuLC77B9 Leave us a voice message! Baka isama namin sa episodes: anchor.fm/all-is-well-the-podcast/message

High school never dies. Samahan niyo kami as we travel back in time to recount some of our fondest high school memories — from haircut inspections to intrams to school clubs. Ikaw, anong kwentong high school mo? Drop us some feedback/topic suggestions: https://forms.gle/2aJYZk4UKMuLC77B9 Leave us a voice message! Baka isama namin sa episodes: anchor.fm/all-is-well-the-podcast/message

Dan's Song of the Week is "Thnks fr th Mmrs" from The Maine (Fall Out Boy cover)! What's your favorite song from The Maine? Tell us in the comments down below! Like the video if you enjoy this content and subscribe with notifications so you never miss a thing! Tune in every Thursday at Midnight ET on idobi Radio for all new premiere episodes: https://idobi.com/ More free music content including playlists, written/video reviews, social media, interviews + more: https://linktr.ee/spinningthoughts --- Support this podcast: https://anchor.fm/spinning-thoughts/support

Jim is joined by Arian “A2K” to discuss recent wins in the WeLikeDota League as well as on QoP, succeeding in unconventional ways, Jim's experience on a new team, some post-TI roster shuffles for Liquid and Quincy Crew, hero of the week Marci, and some silly Noobs ask Noobs questions.

Welcome back to The 3rd One Sucks: Sophomore Slump! We're continuing our pilot run through Fall Out Boy's discography with "Infinity on High"! Join us as we decide which record is the best and which one sticks a piano ballad between two absolute bangers for no good reason. Listen along at home at: https://open.spotify.com/album/2Fd3LbDN1VzQj1BDb8gk4j Timestamps: 1. "Thriller" - 10:40 2. "The Take Over, The Breaks Over" - 14:08 3. "This Ain't A Scene, It's An Arms Race" - 17:42 4. "I'm Like a Lawyer with the Way I'm Always Trying to Get You Off (Me & You)" - 21:14 5. "Hum Hallelujah" - 24:45 6. "Golden" - 28:36 7. "Thnks fr th Mmrs" - 31:08 8. "Don't You Know Who I Think I Am?" - 34:32 9. "The (After) Life of the Party" - 37:24 10. "The Carpal Tunnel of Love" - 41:07 11. "Bang the Doldrums" - 44:09 12. "Fame < Infamy" - 47:40 13. "You're Crashing, But You're No Wave" - 50:50 14. "I've Got All This Ringing in My Ears and None on My Fingers" - 54:29 Contact us at: twitter.com/the3rdonesucks the3rdonesucks@gmail.com The 3rd One Sucks: Sophomore Slump is hosted by Dan and Sun. Mixed and Edited by Dan. Intro/Outro Music and Show Art by Dan. The 3rd One Sucks is a Retrograde Orbit Radio production. Find more great shows like this at www.retrogradeorbitradio.com

An absolute blast of a year. Thank you everyone for all of your support! 

Fall Out Boy released this song in 2007, singing “Thanks for the memories even though they weren't so great…” Our experiences and memories shape so much of our outlook, so let's take a look back to look forward on this episode of Talking Cents. MoneyWorks mymoney.worksMoneyGuide getreadyforthefuture.com/moneyguide

PPKM darurat akan diberlakukan pada tanggal 3-20 Juli 2021 di daerah Jawa dan Bali. Yuk kita simak informasi mengenai situasi pandemi terkini di Jawa Barat mulai dari ketersedian tempat tidur sampai donor konvalesen sebagai upaya pengendalian COVID-19 di masa PPPKM darurat bersama Kepala Dinas Kesehatan Jawa Barat dr. Nina Susana Dewi, Sp.PK(K).,M.Kes.,MMRS

The Amateur Hour crew discusses the Goff/Stafford Trade. Which team got the better end of the deal? The Detroit Lions with their new head coach PC Principle? Or the LA Rams? Do you have to look at this as a long term or short term deal? This deal strikes up the argument of what the Houston Texans believe Deshaun Watson is worth and what Deshaun Watson should actually be worth. Then finally, the Amateur Hour Sports Talk crew takes a trip down memory lane, discussing individual teams Super Bowl Moments, our favorite Super Bowl moments and the worst Super Bowl moments. What comes out on top? Philly Philly? Tyree head catch? Pete Carrol not running the ball on the one yard line? All that and more! So make sure to take the time out of your drive to work to dive in with us!

Apa itu Nebulizer - Bersama dr. Shanti Sutji Setiaman Sp. KFR. MMRS

Apa itu REHABMEDIK by dr. Shinta Sutji Setiaman Sp.KFR, MMRS Host : Ps. Yakub Tjia

Take a trip down memory lane with the Kings! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/toxic-kings/support

Good evening soy bois. Here it is! The third annual Real Life Spooky Extravangaza! We had a great time recording this one and we appreciate those of you who were kind enough to send in your stories. Happy Halloween, hope to see you guys soon. --- Support this podcast: https://anchor.fm/kills-and-chills-podcast/support

It's happening! Today we cover the song from which we got the inspiration for our podcast name. Thnks fr th mmrs, everyone. We promise these ones are great and a lot about the movie "Closer". It gets raunchy. Feat. Some sweet Daisy meows. See if you can catch them all! There are two. Theme Music: "You Can't Fail" by Density & Time

This week Chris and John both bring some good ol' England facts, with Chris's being more Royal centered and John's being more beef centered. Gabe make us realize perhaps we have Joe Biden to thank for all our favorite Pop-Punk hits. We compare political figures to bread for some reason. | Submit "facts" for us at our website www.abolishunits.com | The intro/outro music of our show is "Never Far" by James Hunter USA, who you can find anywhere you get music under that name or under their new name, New Weirdos.

Join Christian and the bois as they bring the fabled Trevor on for a wild adventure of skateboarding mishaps, car disasters, and a heated discussion of "who crawled across the road at the Texas State Fair?" Want to get more of the bois antics? Follow tnsa_podcast to see what's going on.

We talk about Kanye.

KFLS - Talkshow From Home Tanggal 10 Juli 2020 at Zoom, 20:00 - 22:00 WIB Tema : Ask Me Anything 16 Guest Star : dr. Dolly Irbantoro, MMRS.

Global First Power (GFP), Ultra Safe Nuclear Corporation (USNC) and Ontario Power Generation (OPG) recently announced that they had formed a joint venture called Global First Power Limited Partnership. That venture will build, own and operate an installation called the Micro Modular Reactor (MMR™) at the Chalk River Laboratories site. MMR™ nuclear plant Mark Mitchell and Eric MGoey joined as guests on Atomic Show #278 to provide depth and background information about the technology and the project that was not included in the press release. Mark is USNC's director for the MMR project. Eric wears two hats, one at GFP and one at OPG. For GFP, he is the director of outreach and communications. For OPG, he is the director of remote power generation. We talked about the project's genesis and the joint venture's mission of proving through doing that the system design can be licensed, manufactured, assembled and operated in a cost-competitive way. Eric provided a brief overview about OPG. He explained that it is committed to providing clean, reliable power both to grid-connected customers and to customers in areas that are not connected to the grid. He described how OPG has a current charter to serve markets throughout Canada and into the United States, and how it hopes that the MMR project will open new markets to the company. For this first of a kind project, the MMR is a 15 MWth, 5 MWe power system with essentially two main plants. The nuclear plant is a helium-cooled, fission reactor-heated system that circulates helium through a heat exchanger. The adjacent plant is a conventional steam plant that circulates water through a heat exchanger/boiler and a steam turbine/condenser. Between the two plants is a molten salt heat storage system that acts to buffer heat supply and steam demand. It gets heated by helium that has passed through the reactor. Hot molten salt transfers heat to boil water, creating high pressure steam to turn the turbine. This arrangement allows the supplied grid to rapidly respond to load changes while enabling operators and control systems to vary reactor power output in a more gradual and efficient manner. The reactor heat source differs from other high temperature gas reactors. It uses the same Triso coated particle fuel often chosen for gas cooled reactors and some molten salt cooled systems. Instead of using a random graphite matrix material to produce fuel elements from Triso particles the MMR uses USNC's patented Fully Ceramic Microencapsulated (FCM) fuel. That innovation replaces random graphite with densely packed silicon carbide (SiC) as the matrix used to produce fuel elements. According to corporate literature on this feature, FCM fuels can retain fission products without failures at temperatures approaching 2000 C. MMRs are designed to operate for 20 years between fuel system replacements. While we talked a bit about the technological specifics, most of my conversation with Mark and Eric revolved around business considerations, the importance of developing manufacturing competence, the importance of effective cost controls and the importance of transparent engagement with regulators and potential customers. Your participation in the comment thread is always welcome. If questions arise that need more details, I will seek assistance from the show guests. I hope you enjoy listening.

We discuss 11 of our most noteworthy Walt Disney World attractions that are now extinct in this Sidecar Adventure with our resident WDW-ologist Alisa! We briefly cover updates on Seaworld's not so socially distanced reopening. Show notes: Full list of the retro attractions & videos: https://bit.ly/30MCf5u -------------------------- Site: orlandoadventureclub.com Our Tees: etsy.com/shop/Orlandoadventureclub Instagram: @Orl_AdventureClub Facebook: @ORLAdventureClub -------------------------- Intro/Outro music: The Teaching Robot by the talented Danny Baranowsky --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/orlandoadventureclub/message Support this podcast: https://anchor.fm/orlandoadventureclub/support

NOTE: We recorded this podcast last week, without mention of the George Floyd protests. It has become clear that the conversation about systemic racism and oppression must continue in the days that have passed, and the days to come. Please visit...

Ths wk w dscss th ht sngl frm 2007, ff th bnd's thrd rcrd, nfnty n Hgh!Check out the lyrics at Genius.com, please sponsor us.Tweet about the show using #FOBcastJo: @ghostofjoCaitlin: @CGRRRRRRRRListen to the FOBcast Pairing Playlist here!Join The Orange Groves Discord Server to talk with us about FOB or literally anything else! Our music is by Matt (@NiceWizardMusic) and our art is by Carly (@cawhly)

Special episode on Things Fall Apart Radio Host-Maddie

Lauren and Lindsey talk about their Thanksgiving experiences this year, Lauren's birthday, and a big first for Oliver. We had MAJOR technical difficulties - the site we use to record malfunctioned a ton, so we greatly apologize for any moments where quality isn't at its best. We did our best to edit it lol. @swearingmamas facebook.com/groups/swearingmamas teespring.com/shop/swearing-mamas patreon.com/swearingmamas Intro: So Basic - Panda Forces --- Support this podcast: https://anchor.fm/swearingmamas/support

In this episode Jesse kicks around the insane idea of actually moving forward as opposed to looking backwards....

Герои хип-хоп-культуры рассказывают о своей любимой музыке. На этот раз сокровенными треками с тобой делится Basic Boy. Треклист выпуска: My Chemical Romance - The Sharpest Lives | Basic Boy - Бладлайн | Jay Rock, Kendrick Lamar, Future & James Blake - King's Dead | Linkin Park - Step Up | Moderat - Rusty Nails | J Dilla - Last Donut Of The Night | Blur - Tender | James Blake - Limit To Your Love | The Jimi Hendrix Experience - All Along The Watchtower | [В урну: Дима Билан - Молния] | Queen - Bohemian Rhapsody | James Blake - Can't Believe The Way We Flow | Fall Out Boy - Thnks fr th Mmrs | [5 минут назад: Lil Baby & Drake - Yes Indeed | Saluki - Тупик | LIZER - Корабли | Rammstein - Amerika | Simon & Garfunkel - Scarborough Fair] | ЛАУД - По пути домой | ABBA - Lay All Your Love On Me | [Декодинг собственной персоной: Basic Boy - Цветком]

With Jordan's college graduation on the horizon, the girls reflect on their college experiences. They talk about what surprised them, what they've learned, and whether or not it was the best four years of their lives. Follow the show on Twitter @SToDoPod. Got questions, corrections, or requests? Just wanna say ‘Hi’? Email us: shittodopod@gmail.com If you like the show and want to support us, please consider donating to our Patreon: https://www.patreon.com/WeGotSToDoPod --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/we-got-s-to-do/support

Ep#2 From Selling Books to Flipping Apartments with Vinney Chopra   Achieve Wealth Vinney Chopra  Title : From Selling books to Flipping Apartments with Vinney Chopra     James: Hi, audience, welcome to Achieve Wealth Podcast and my name is James [00:12unintelligible] today, we're going to be talking to Vinney Chopra who has been in many podcast that most of you have heard, but I strive to make my podcast different from everybody else. I'm going to be asking different questions.    But at a high level, Vinney Chopra has done more than 200 million multifamily portfolios, you know more than 3,100 apartments under management. He spent a lot of money on his internet education, it's been more than 37 years and he's also a motivational speaker with more than 10,000 speeches given. He's an investor, educated motivator and well known for his smiles, welcome to the show. Hey Vinney, welcome to the show.    Vinney: Thank you, thank you so much, James.     James: [01:00crosstalk] something on your introduction, you can continue giving your part of the production.     Vinney: Oh, totally; no you did a fine job. I came from India with seven dollars, some of the friends know me and I'm a mechanical engineer and sold books, encyclopedias, just to let your audience know and also, I became a promotional speaker.   We've been investing in single-family homes, James, for over 35 years and just found out that a single family is not going to get us where we wanted to go. As a family with two children and my wife and I, we moved to California near San Francisco. A lot of people talk about real estate here somehow, you know, and of course, the houses have gone in value, a rental property is beyond, have gone in value.    Then I got stuck; I became like, you know broken in 2004 in California. And at that time, I had to make a decision, do I sell single-family homes and make money that way or do I do something different? And I wanted to do something different so that's when the world of syndication hit me and multifamily and I've never looked back; it's been an exciting journey.     James: Good. Well, you are like me, I started single-family. I'm an electrical engineer, I came into the US, somewhere in 2008 and we were here before that but 2008 was when we fully relocated here. It's basically a mind-blowing thing on how much you can achieve in the US.    Vinney: Yes. Yes.     James: So question for you; when you came with six dollars or seven dollars in your pocket, did you come in as an engineer or did you come in as a student or how did you come up?     Vinney: You know, I came as an engineer. I was working for Larsen Toubro so actually I resigned there so I had just the qualification of a mechanical engineer, but then I came here to go to George Washington University as a student of MBA in marketing.    James: Okay.    Vinney: Yeah.     James: I did my MBA too but I did it before I came to the US. So question for you; when you're a single family, I mean, I have my own perception about single-family and multifamily, but why not you tell me what is the difference that pushed you from single-family to multifamily? What was that point?     Vinney: You know, the big thing was, we were owning every money. I have the amount, you know saving Streamwood will go ahead go to Arizona go to this place that place buy you know, single-family homes, 450,000, 180,000 like that and then lease them. Actually, we used to do the master lease in that one with the option to sell, the option to buy actually, back then and we'll get a little bit higher down payment from the residents, but then they started looking into staying in our home as if they're going to buy it in two years, by fixing their credit and things like that.     But what I found was that a lot of these buyers were not able to buy after 2 years, first of all, so the property was still in my lap. And then we were living in California so it was quite tough to manage them so 10%, 8% of the rental was going into the management companies anyway who were living there. Then I was able to do my own contractors and everything because they would charge me too much money so I try to make contractors and keeping them in my iPhone and if they tell me there is something needed in their apartment like in Arizona or in Georgia or in Texas,  I'll go ahead and send my own contractors and make deals with them.     So it kind of involved me more than I wanted to and yet at the same token when the boiler went out, James or something went out, it was total cash flow gone, you know the whole end of the year you work hard a little bit, but then at the end, nothing happened. So that's why multifamily made sense to me; like in 2004, where if I buy 20 units and if one person leaves, I still have 19 intact there or two people leave, we have 18 intact economies of scale all that stuff.     James: Yeah, so I think just to clarify some things that we may have touched; the lease option is basically an option to buy when you get a single family and basically it's a very good model single-family rental because now the tenant could have a higher down payment and they are taking care of the house like their own house, because they think that they're going to be owning it in two years and for us, we think that they're going to take care of this in two years, but sometimes it doesn't work that way [05:54crosstalk] single family I think, you are talking. A lot of times, you make a lot more money in single-family in terms of cash on cash return if you buy it right out, I would say, right?[06:06inaudible] you can have a big cap X and wipe out your entire cash flow and I see the big money you make in single family or the more stabilized cash flow you make is when people are staying there for long term.     Vinney: Yes. Yes.    James: [06:21unintelligible] two years, four years that they don't disturb you anymore, then you start making money [06:24unintelligible] in one, two years, you are not going to be making any money in a single-family.     Vinney: Yes, that's so true James.     James: Yeah, but one thing I realized is I try to do the lease option in Texas and I realized in Texas, they have some kind of six months restriction or they just don't allow lease options in Texas.    Vinney: Oh, I see I see, I didn't there. Yeah, I didn't. That's really good information over there. So let's go to multifamily; I mean, why did you choose this asset class? I mean I try to make this podcast independent of asset class because, for me, any asset class goes in cycles so why did you choose multifamily?     Vinney: Very good point, you know, I think being an engineer and you are also an electrical engineer, we have a logical mind, right? So when people told me that you know, hey, do you want to go into office space? I started learning about office space, and I said, okay, what are the factors that will really affect that office space if the business leaves or their business goes down and they have a five-year lease? Then, of course, you know if they don't pay your rent, I mean, they can't pay rent if the business is going down and things like that, kind of made me realize that I'm stuck with that resident or that tenant, I should say in the commercial lease that I'm thinking. And then we looked at Hospitality again the hotels and all that. I looked at in the industrial but something which really made sense to me was multifamily apartments.    Because in apartments my paycheck was not based on one tenant, that was the biggest thing which kind of logically made sense to me. That I had 100 tenants in 100 unit; my first one was only 14 units as many of you people know and 14 units, next one was 109 units, right away and it just made sense, logically. Even if we have two three four people leave, it doesn't matter because we have so many others, you know to take care of the residents and take care of the mortgage and expenses and everything.     The other factor, James, was also the value-add function, that was a huge factor. The value-add was amazing because you are able to do forced appreciation, is the word we use now, in multifamily as compared to like leasing a building for 10 years or five years, five years plus, five-year clause with a small appreciation; you can only do so much.  So the numbers don't really work that high with IRR and the return on investment. I find with the multifamily by increasing the rent and increasing the NOI, decreasing the expenses, you're able to bring the value of the multifamily much higher than a commercial building I could make so those things kind of made sense to me.    James: So one of the challenges in multifamily is, I mean as many income streams, you can see rate but one of the challenges in multifamily that I've seen and a lot of operators have seen is basically a property management. Because now, I mean compared to office, office is you know, that's high vacancy and all that but you're dealing with professional tenants [09:58unintelligible] here, you're dealing with class B and C, I'm sure that's a focus that you are looking at as well. So how did you solve that property management problem? Because that's a big problem.    Vinney: You know, it is a huge problem, James. You are 100 percent, right and your audience would really like to look into this one because we did hire, by the way, a well-established company out of Dallas when we bought in Midland, Odessa areas there; the nearest one was Dallas and they did a fine job, by the way, they did a fine job.    The only trouble was that we were not really getting hold of the situation of cash flow because they were doing cash and accrual together and that can mess you up very badly because what they are saying then is, at the end of the month we say, "Oh, how much cash did we make?" They said: "We made this much, oh, by the way, you can't touch it. You cannot touch it because we have so many bills from this month, we need to pay yet." They're going to come next month so they keep 10,000 per month in the balance and give us this small to give to the investors, I mean that was really, really sad.    So anyway, the other thing was, they were spending money like nobody's business because it's not their money anyway. Every dime, everything was being charged, which I can understand; every travel, everything. I mean, they bought something for the thing, they charged it, right? So that's when my partner and I decided: "Oh my gosh! We're not gonna do it."    So we hired a professional consultant who had great Property Management skills and she was also teaching; also, by the way, we paid her 35,000 at top, 35 or 30 thousand. We always believed in paying the money to learn from the very best people; that's what happened with me with Trowbridge, with Kim Taylor our syndication attorney who's done 26 syndications, 27th now; my big fund, 50 million dollar fund, they have done that too.     But the thing is I believe to get from the master, learn from them quickly and then apply just quickly apply that you know. That's what we did; we started our own management company and we have never looked back.  Of course the hiring and keeping the morale up, I would say, having the challenging issues.    James: When HR issues, right? So now [12:38inaudible]    Vinney: Exactly; we didn't have it before, we have an accounting department, big one, accounts payable department right here. Then we now have with Moneill Investment Group, Moneill Management Group, we have a full HR person full-time, benefit person and payroll in a consultant.    James: How many staff do you have in your [13:03inaudible]    Vinney: We have 67 full-time staff right now, we are thinking to hire more so if we're going to go higher and then of course as we sell, we just sold two properties. I'm so happy because we had some pretty big paydays, you know last few times, you know, and so we are selling some assets but we are looking to buy more too.     James: So how's the structure of your property management? So you say you have 67 staff, do you have a CEO for your property management?    Vinney: I'm the CEO of the company, but then I have asset managers or team leaders, we call them, asset manager or team leaders and then there are Community managers at each property. Like we own 10; we owned eight now over there in the [13:53crosstalk] yeah, they are Community Manager or Property Manager.  We don't use the word property manager, we use the word community and we never say apartment complex, we always say community, Moneill communities.     James: Oh, that's good.     Vinney: Yeah. Moneill Premier Communities; that's how we promote ourselves.     James: Yeah, and we call our tenants, residents right?    Vinney: We always call our tenants residents; residents lifestyle of the Moneill communities that kind of thing. We bring cafes, we bring dog parks, we bring a lot of great stuff, media centers. Every time when we buy an asset, I put 10,000 easy into the restructuring of the leasing office, you know, and buy brand-new computers, brand-new everything, brand new desks, all that because it just says a lot to the residents; that a new company is taking over and they are not slumming it, you know, they're going to invest in to the property.    James: You don't have Regional Managers; you have Asset Managers and you have Community Managers.    Vinney: We do; every property has Community Manager then Assistant Community Manager or leasing agent, we call it slash leasing agent, plus lead maintenance that will be the lead tech and then the fourth employee or team member at that property is called porter or helper.    James: Who does the Community Manager report to?  Vinney: The Community Manager reports to the Asset Manager; team leader or asset manager.     James: You are doing exactly like what we do; we spend a lot of the office and our office looks really nice, new computer, we take care of our staffs and all that. So among the amenities that you have installed, you have 3,100 units, which community do you think is the most appealing to class B and C residents?     Vinney: Okay, good point. You know we made a lot of money in Midland Texas, by the way. We were making 45 thousand dollars net-net every month, literally so that is a Premier Community Cornerstone; we sold it, by the way, now and we gave our investors 40 percent IRR, 40 percent returns per year for years and three months in a row.    James: No, no my question really, is the community; is it the dog park is better [16:29 crosstalk]    Vinney: Oh, I see.    James: The community that you think is the most valued by Class B and C [16:36crosstalk]     Vinney: I would say you can get good mileage, I'm so glad you said it, curb appeal. I would say definitely flagpoles; I buy these flagpoles from Georgia, these are 30 feet high. Flagpoles, not just 20 feet slim ones, I pay $700 per flagpole, but they make a statement. I mean people going [00:17:00unintelligible] by the road, they look at it, they say, "Oh my god! Wow! How beautiful it's like and four of them." I always put four, I never put two. And then I buy the biggest flags like, 8X4 or whatever they are so they fly high and we change the flags also every 3 to 4 months; we have different colors, things like that. So curb appeal is big in my thing, right?     The second thing we do is definitely get the restructure or do new flooring if you need to, for the resident Center or office, the leasing office because that needs to really show class; class is important and then, of course, the furniture, right? For the residents Media Center, I go to Del company dell.com. I have a business account and I buy for $483 all-in-one, 24-inch, these big monitors, which is already included with that CPU and also $483, beautiful. And then I buy desks, very beautiful ones, you know, I may send some pictures to you and that way, it gets also the residents can use that anytime. Keurig machines, always Keurig machines, K-Cups, cookies, an ice chest, you know, all that so that you know, that is big but then dog parks, let's talk about that.    Some people have talked about dog wash, I have not instituted that at all yet, but dog parks, yes. We are very cheap, $99; $99, you could buy these beautiful dog waste green, whatever the stations we call them and we put them six seven eight of them all around the community right away, that's shows.   And then also I am very big in bind sign. It's been big in signs and the best things to get it is actually from Amazon. I'm buying my products from Amazon like crazy. I have, you know, like set up each of my properties even the lights fixtures, I'm finding them 40% cheaper on Amazon compared to [19:29unintelligible] supply, HD Supply.     James: Correct. Correct.     Vinney: It's amazing.     James: So what about in the miscellaneous income right? So in your miscellaneous income, you have your covered [19:40unintelligible]     Vinney: Yes.    James: I know what other things like insurance and all that, which miscellaneous income gives you the most bang for the buck?    Vinney: Okay, the number one, which I do it right away from the get-go, is the utility reimbursement, utility reimbursement drop systems is my number one priority and I go to the hilt. I try to get to the maximum; 90% collections of my bill after water, trash, pest control, and gas all that Because electricity is given to the residents, individually meter, but then I'm very big in also looking at our vacant units electricity bill, how much are they and outside lighting. If the sensors are not working, I buy the sensors right away because we don't want the outside exterior light to be burning 24 hours, they need only come to on dawn and dusk so that's a huge part.   You were asking me some things about what other facilities, playground. Playgrounds are great.    James: What about the washer-dryer income, do you tend to buy washers and dryers?    Vinney: Oh, big time; I have written most of my properties brand new contracts if they are expired. I get paid about six to seven thousand dollars as a sign-up bonus. At Cornerstone, I got 35,000 sign up bonus, by the way, for bringing cable inside my community. So I gave to this local company my contract for cable for all the residents and they gave me 35,000 bonus and I've done that several other places also.    Now in New Houston, I have one property, we charge $20 per resident for cable; it's all central and then we pay, I think we make about half of that is profit, by the way. But I love the coin Max new machines, which are the card reader machines; card reader, no more coins. So whenever you actually get in to buy a new property, you talk to the rep of that Community, even though they have already five more years or ten more years still coin max lease is there but you could ask them to change the machines and make the laundry, we call it clothing Care Center or like that nice fancy name or laundry, clothing center.    James: Under a contract, they allow you to change?    Vinney: Oh, yeah. Oh, yeah, you say: "Oh my God! These machines are no good, they are breaking down."    James: What if I tried to terminate the whole contract first?    Vinney: Well, I don't think you can terminate, they have strict laws and all that but they would love to help you and work with you. That's what I did, by the way, and they will help you paint and all floating also, I use some of the money from them to do that. Like the property I just sold [23:04unintelligible] Nasa; very nice property, beautiful gardens everything and the seller put in 3.6 million into it, renovating it when I bought it. But the laundry facilities, both of them were like shambles, totally shambles so I took up on that and got brand new machines, brand new everything so it was nice.     James: What about the interior rehab; usually, what's your budget and what do you think is the mix the most bang for the buck?    Vinney: Okay, I would say the fixtures; see the thing is like I find of course counter-tops, kitchen counter-tops and the bathrooms many of the bathrooms, I even changed them put the one single shell in there or some times I even do the tiling, depending on the community.    James: Are you talking about the back-splash?    Vinney: Back-splash tiles in the bathrooms also; that works pretty well. And you can buy these really cool ones which look like you have put like 20 different tiles, but they're in a mesh so you just put it in there and put grout in there and it' quickly done; it's amazing and it's beautiful.    James: And it comes in square sizes, right?    Vinney: Exactly. But we do try to do the light fixtures; that's a big one in the bathroom like in some of my nicer communities, we are putting these lights, LED lights, like when the water comes out, the lights come. And then switches, it's very cheap; you could buy these switches and then put USB in there, that's all.     James: I actually think I should try this; how much does it cost the switch with the..?    Vinney: Not that bad you go for bulk; I always put Google; whatever I want, I put Google and try to save your Amazon Beats somewhere else and I buy them 200-250. Sometimes even the Chinese; oh my gosh! I came across a supplier in Atlanta, they've got a big warehouse and they can sell what I can buy at Home Depot for whatever, 1495, they gave me for 695, oh my gosh! So every dollar saved is a dollar earned.   I tell my teams, I tell my community managers, I taught them now. I said you got to get three bids and then after you find out and you want that company to do it, ask them for 18% off again on top of it. James, most of the time, I get that 18 to 23 percent odd number; it has to be an odd number. I tried it nine years back and ever since I've been doing it and it's so important that you tell them: "Hey, I really appreciate you, I like your work, everything but our budget does not have that." Bring it back to the budget and then they would love to do it because they have these full-time employees and if they don't have a job, shew!    James: I mean when you have a big amount of a number of units, they are willing to really work with you so that's really good.     Vinney: They really do, they really do, exactly.     James: So you use vinyl flooring, I would say?    Vinney: Yeah, we do faux, those are really great; you can cut them, you could put them, they are very durable and some of them, I think we work with several different vendors and they give us really good things. Please, also some of your audience, if you are looking at me or seeing, please ask your district manager to give you some of their remaining flooring in the warehouse; they will deep discount them.    James: Oh, really?    Vinney: I don't mind.     James: Why not?    Vinney: No, I mean, we did it in some of my renovation deals just recently. They said: "Vinney, okay, we'll sell you at half the price."   I said: "I'm fine, sure."    James: Do you sell vinyl plank or do you do vinyl roll?    Vinney: Okay, vinyl plank also and rolls also, we do both.     James: Okay, depends on whoever gives the cheaper, right?     Vinney: Yeah and depends on if it's a 'B' asset in a nice area that way.    James: What about advertising? What do you think is the most effective advertising [27:42unintelligible]      Vinney: I am so glad you're asking me, James.     James: I know the details, right?   Vinney: You do, you know, you are a great performer, I can tell already, you know. See the thing is, 81 percent of the residents when they are looking into moving into a community, they Google search. When you Google search apartment in Angleton, for example, Texas where my assets are and other places, you will come to my property first; wow! Why? Because apartments.com has 81 percent of the market and I actually, worked with them and they gave me a discount of $150 per month to get all the assets as a bulk so I tried to do that. It's good to do master businesses and you know preferred vendors we call them.     James: Okay, so use apartments.com or?    Vinney: Apartments.com, our own website, Craigslist, we do everything; oh, yeah, all three.    James: Do you do Google AdWords?    Vinney: OK, Google AdWords; we haven't done that much because what we find is that, most of the time people are able to drive-by; I'm very big on drive-by that's why I buy those flag poles and everything and then we do Master canvassing the business. So we give 5 percent off and I would love to send you some--you know, my daughter actually Monica is very much involved in our business now and she is the graphic genius and she's actually taking care of all my CEO responsibilities, I love that. But the best thing is that she designs and our graphic artist in the Philippines,  they design a lot. Also, by the way, I can put you in touch with them, they've been with me like for the last 5 years, let's say, you know because my Moneill Investment Group, Management Group is only 4 years old.    I started four companies, first of all, I can say four you know, like ideal investment, ideal management, with my partner. We did 14 syndications, then I did 12 syndications in two years and two months in my Moneill Investment Group in 2014, November, I started that. We were in 67 employees like that within the two-year span but I didn't count my old payroll, by the way, that was about another 35 before so in total, we had about over 100 at one time.     James: So you basically have given up on third party property management company?    Vinney: Oh, no, no way. No way because again, I don't want to sound very arrogant; they do a good job, but they have profitability built in every place. I mean, even the contractors I hired, it's amazing how much kickbacks to get in this whole business. There is profit profit profit profit; they charge you 30% for the materials, they charge you 30 to 40% above the labor even 50% above labor. You know, it's amazing.    James: Just so much because it's not their baby.    Vinney: No, it's not. That's the hardest part; you can find some great property management companies, but you have to work so hard to find them because the thing is, it just will not work for them. You know, I mean, you got to get honesty; honest people are there, they are there.    James: but do you think this property management company used---I mean what I've heard is, you have to still be a very active Regional Manager type of even though you give it a third party, you can't just leave it to them.     Vinney: No, you cannot; see the thing is, actually that's how I teach my students also to work with smaller property management companies because they will like to give you more weight. You have to learn the business; the idea is to make your own property manager, it's not rocket science. It seems like that way, it's not that bad at all because once you hire Property managers who have 15 to 20 years of experience, that's what I decided in my new company, right?    I said I'm not going to hire people who are like two years three years four years because they are just learning; I want to pay a little higher amount, but let's hire some better quality managers who know the fair housing laws who have gone through several CCIM, you know other property management32:35crosstalk] yeah, right exactly, who know the situations and then we train them, by the way now. So in our company, Monday at 2 PM and Friday at 2 PM, every week we train our team through Zoom meetings all across our properties, that's their set time.     James: So, what do you train them on?     Vinney: All different topics; like leasing 101, taking care of the MMRs and how to do this, how to do marketing, how to do all this and we record all that. So now we are designing a Property Management Academy from my Online Academy, which is going to be multifamily management Academy. I already have the domain name that I got five years back because I knew I'll be doing that.    James: That's very good. So, let's go back to a different topic other than the property management side of it; let's go to Asset Management, buying deals, acquisition, right? So, is there a deal that you thought was a bad deal and you walked out of it and later you realize it was a good deal?     Vinney: You know, that's a good point, James. I would say that once I walk out of there, I don't keep any contact with a broker because once I make a decision, I'm fast, quick, you know, I mean, I think Grant Cardone says that, yeah, I follow him little.  But the thing is he says winning--no, he didn't tell me; he tells his audience that you got to really do your due diligence even before you put 'LY'. Once you put 'LYs' go with a letter from my broker also, by the way, because whenever I get a pocket listing, I send it to, Brandon Brown LMI Capital, my broker and he underwrite it.  He gives me everything I need to know; I also give the address to my insurance agent and he gives me the real cost. Also then we go to the assessor's office, we find out the property tax also in real terms, what it's going to be. Those are the big, three things that you need to close on the property. I'm happy to tell you that I've closed on all 26 syndications on time and never faltered from LY to contract to closing.    James: That's good; that's a quality of a good buyer [35:14inaudible]     Vinney: People like that; like in Houston, I started buying and there was no property in the county I wanted to buy, James. I went to the big Cheese's and I shared with them, you know, I'm a broker in California, my humble opinion, I know you're saying in the area I want to buy that there's nobody there, there's no listing. Would you please call the buyers who you sold to five years back and tell them, are they interested in selling to this Indian chap who wants to buy their properties? I said that to ARA, to Marcus Millerchap, to Houston property; all these people, within three months, I started getting listings, bucket listings. I mean. they were just coming from every which way and I was syndicating, every second month, I was closing a deal.   James: Do you like Houston mark?    Vinney: I love it. I love it. I think if anybody's listening to me, you're missing the boat if you're not in Houston, especially after Harvey; rents went up, they stabilized, I own 10 properties there. I've sold two already, one to Sienna Willa; just to let your audience know, just to kind of give them a little taste of it, 3.550 I paid, three million five five zero but it had 16 unit burned down. Sixteen units, one building was burned down so I bought it and we just sold it for 8.6 million.    James: Wow! That's awesome.    Vinney: My investors are loving us and everything and I knew I'll double their money in four, three to three and a half years or something which I did so that's exciting. So Houston is there, just that it's not oil dependent as it used to be. It's medical, big medical center, IT, NASA and Retail Center.  So those are all very positive things along with oil also some portions of it and petroleum and gas and all but Houston is the way.     James: So really, let's switch back to slightly different more personal stuff so why do you do what you're doing?    Vinney: You know what, I don't need to do anything, to be truthful. We are fully, fully very well settled, everything and I just have passion. I'm 67, by the way; I'll be 67 in August, August 27, please send me flowers- just kidding - when I was doing W2 job, James, I would really get up at six thirty seven, quarter to 7:00, 7:00; I'm up at 4:30, I'm up at five o'clock now, doing my miracle morning, doing my chanting and listening and yoga and all that and my exercise and I'm on the vision board now for the next 25 years.    James: Wow!    Vinney: Up to 92; I'll be 92 then but you got to have that passion and I'm so passionate. What would I do, otherwise watching TV, looking at all these news that I cannot do anything about it or volunteer? I love to do a lot of volunteer work, which I'm doing but the key thing is how much can you do?    You got to have the passion. So my real passion right now is that 50 million dollar fund to buy quarter billion dollar in real estate and then sell and then teach. I think my passion also is now I've been a motivational speaker all my life; 37 years career in motivational speaking and fundraising, that's what my business, by the way.   I only worked like four months in a year for 37 years, real work; each month I had almost fun, my life has been like that. So with my teams of people, I can delegate quite well, I can compartmentalize quite well and I just enjoyed traveling. My family goes out for four, five, six, vacations and I come into my office and just crush it.     I have a lot of topics I want to talk more and I do Master coaching now also for such a small price. I get people telling me, you should be charging 40,000, 50,000 easy for what you are giving us and I charge five, only five so it's ridiculous.  But I'm not here to make money, my money comes from Acquisitions.    James: Absolutely; I think that's important because the audience needs to know sometimes people do stuff not for money, right? I mean, yeah, we do it for money but there's a lot of 'why' behind it.    Vinney: Exactly; you know the family, the education.  I mean, why I got into real estate was to give good education to our children, you know, he went to Berkeley, Monica went to UCLA, not a single loan. No, nothing; Mom, Dad took care of everything, you know like that. Retirement, other things, buying, you know.    James: Family is the time when...    Vinney: Yeah, charitable trust all that, you know and building schools, all the good stuff, it's so important in life. So as you asked me in the 'whys'; I am so fired up at this stage in my life and I feel that I have a lot more years to give.    James: I think you're thinking you can contribute a lot more to humanity, right?     Vinney: Surely; and the passion also James, if you don't mind, it's with youth. I also own Youth Academy, youth multifamily Academy, youth school training, all that. My passion is to teach students from high school level to even College levels to really get into the entrepreneurship model. Getting into designing an LLC, forming a Wyoming LLC and cheaply, very cheaply but then saving the money and getting it to the 401k and all that and starting a business on the side as they are learning so that by the age of 21- 22 to have a duplex they own themselves. They could live in one side and the other side, the resident will be paying for there and it will be free and clear.     James: [41:47inaudible]    Vinney: You know, that's my passion and I want to convert my lectures into Spanish, Indian language and French and Italian like that.     James: So we are coming to the end so I know you have to run somewhere but one question; do you have like 3,100 units and [42:08unintelligible] operator, is there any funny story from tenants that you can share with the audience?    Vinney: Oh my God, lots of them; oh my God James.     James: The funniest ones?     Vinney: The excuses we get from the residents, you would not believe. I mean, they said, oh we wrote a check and the dog ate it. I know this is ridiculous. What! You say, what! Oh, yeah, I had the money order and this happened that happened; we get so many different ones.     Now, we do texting; we do texting, by the way, through our software we could text, we can get them to opt-in and then we can text them, rent is due on the first, it's late on the fourth, but then they have all the sobbing stories. I mean, again, I have a bigger heart but my property managers, they align me. They say, Mr. Vinney, you got to just not give because we have to be fair housing laws, right? You have to be only fair, you cannot give any preferential treatment to anybody.     But you know, we do have within our company, I would love to mention, you know, we have like a grant we established. So that's where some of our team members need some extra money, we are able to do it through the grant. Harvey happened, we donated, my wife and I donated, into the grant for our team members and we got them trucks, we got them other stuff and cars and things like that, you know, because they were helping us.    You know, it's no fault of theirs that Harvey came and they lost their vehicles and things like that but funny stories, oh my gosh! And oh, wait a minute, not only just the residence; I know, I know, I mean, how about even the team members too, we have lots of community stories. One thing I would like to say that is no matter how difficult the situation comes, we should always take a first look at it because things happen for a reason.     We need to listen to what they are trying to say, we got to just listen and then find a win-win situation. And many times if we do that way a lot of times the residents feel better, they do, the team members feel better and you every aspect, vendors. I get really antsy when they're not doing their job correctly and this and that and shoot out some emails and all that but then I say, "Hey I was a little bit harsh, I apologize but we need to get it though."    James: So how can my listeners find you?     Vinney: Oh sure; actually, we have two different, very nice; they could text the word 'learn' 4 letter word to 4 7 4 7 4 7. So they can just text that and my team members will be able to send them my academy information, what's entailed, some testimonials; I'm getting testimonials like crazy from my students who have crushed it within three months, they are buying like 200 units and 150 units, raising two million dollars by using my deck of the cards, credibility kit and all the things and scripts. But then the other one is syndication; if they can text the word syndication to 474747, they can reach my team also, and that is to partner with me. They can also invest with me, partner with me on the GP side and invest as an accredited investor in the fund.      James: Good, thanks Vinney for joining me today. Basically, my first podcast and was really happy to have you here and my audience, you know, hope for me to bring more quality content to you guys.  As I said, I'm going to ask different questions, not the normal high-level questions, we want to go deep into the details.    Vinney: I would love to, James if I can refer any way and get congratulations to you. If you want me to hit certain other aspects even just going deeper for your audience as you get their questions, I would love to spend time with you.    James: Yeah, I mean, I think that's important because a lot of podcasts goes super high level and you want to learn. I mean, if I want to spend [46:41crosstalk] I want to learn as much as possible in this.    Vinney: That is so true, that's missing, I think you know. I know my friend Whitney has started syndication and we are going to do there also because people want to listen and they say what can I apply it right now.    James: And for those who do not know, we launched our book this week, Passive [47:02inaudible]    Vinney: Congratulations, I'm so proud of you.     James: Yeah. Thanks, in two days, we have international bestseller because even in Canada, we hit number one too so that was...    Vinney: I love it. I love it. That's so wonderful, congratulations.    James: You can go to Amazon and get it and there's a free audio-book which will be announced at the end of this podcast.    Vinney: Awesome. Well, I'm buying it right now, I'm going to go to Amazon. Hey guys, everybody, buy James book. Yes. Yes.  James; We have 21-star reviews right now and a lot of really good reviews, I didn't expect. It was a small [47:34unintelligible] project, you can't make money selling books.  Vinney: No you can't, it's like parting knowledge, that's so true.     James: I want to make sure my passive investors get educated as well because it's just mixed makes it much more better.     Vinney: Totally, totally, alright James. Thank you. Thank you so much.  

The guys reminisce about their 3 best and 3 worst memories from college.Twitter: https://twitter.com/EWFpodcastInstagram: https://www.instagram.com/ewfpodcast/Four Michigan Tech grads sit down once a week to talk about what's on their minds. New episodes Monday @ 9 AM EST on Spotify, iTunes, YouTube and SoundCloud!

Josh and Marcus briefly discuss Game 5 and what went wrong (everything) before remembering their favorite moments from the season. Then they look ahead to possible draft prospects, debate KD vs. Kawhi as the better fit in Brooklyn, and talk about possible back up big men options. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Josh and Marcus briefly discuss Game 5 and what went wrong (everything) before remembering their favorite moments from the season. Then they look ahead to possible draft prospects, debate KD vs. Kawhi as the better fit in Brooklyn, and talk about possible back up big men options. Learn more about your ad choices. Visit megaphone.fm/adchoices

Leo, Bcom, and Kat are back to talk about week 9 of the Winter 2019 anime season. Bcom raves about his early experiences with Sekiro: Shadows Die Twice. Kat went to see Us and encourages people to go see it. Leo saw Captain Marvel, and felt pretty meh about it. Kat is disappointed that Mob Psycho II episode 9 didn’t stick to its guns and walked back the dramatic climax of last week’s episode. Instead it introduced a variety of new elements that had us feeling a little narrative whiplash.  We argue a bit over whether Run With the Wind’s latest episode was too overdramatic, and come to several different verdicts. We meet “two” new sisters in Kemurikusa who start to complete the puzzle about the mysterious past of the show, and Kat begins to lose her mind over the disparity between her opinion on the show and Leo’s. We watched The Promised Neverland and…Ray has fetus memories, which Kat brilliantly refers to as plot spackle. Yeah. Moving on, Kat’s cat takes issue with her making blatantly racist requests of Bcom during our JoJo Part 5 discussion and viciously attacks her on Bcom’s behalf. Kat calls Narancia a hick, and Leo engages in some serious hick gate-keeping and gives us a lesson in true hickness. We finally reach the point of Domestic Girlfriend where Leo began to lose faith in the manga, and when Bcom starts to get a sense that this anime is reaching for heights even stupider than he expected. Kaguya has its first truly connected three-part episode, which impresses us on the one hand, but the content of the main gag leaves us questioning if the same jokes couldn’t have been executed in a smarter way. Finally, Leo gets to reveal an important fact about Dororo that he’s known since last podcast, and wishes we had known this information from the beginning of the show.Recorded March 25, 2019. Timestamps:2:35 - Nonsense (Sekiro: Shadows Die Twice, Jordan Peele’s Us, Captain Marvel, Mysteria Friends)13:25 - Mob Psycho 100 II (Ep. 9)27:35 - Run With the Wind (Ep. 20)41:45 - Kemurikusa (Ep. 9)50:10 - The Promised Neverland (Ep. 9)1:01:02 - Commercial Break1:03:41 - JoJo’s Bizarre Adventure Part 5: Golden Wind (Ep. 22)1:23:12 - Domestic Girlfriend (Ep. 9)1:39:00 - Kaguya-sama: Love is War (Ep. 9)1:52:34 - Dororo (Ep. 9)Check out our podcast network, Anime Radicals. Find out more at www.animeradicals.com.Twitter: https://twitter.com/NerdomandOtheriTunes: https://itunes.apple.com/us/podcast/nerdom-and-other-nonsense/id1203061952Google Play: https://play.google.com/music/m/Iuqfigskscnxqhhatxmfyrec7gi?t=Nerdom_and_Other_NonsenseStitcher: https://www.stitcher.com/podcast/nerdomandothernonsense/nerdom-and-other-nonsense-anime-podcastSpotify: https://open.spotify.com/show/6LOseApaNZgoaZaqqpeNvIDiscord invite: https://discord.gg/REwr8uT

  In episode nine of Addiction Medicine: Beyond the Abstract, we are joined by Dr. John McCarthy, an associate professor of psychiatry and volunteer clinical faculty at the University of California Davis. In his recent study, Dr. McCarthy and his colleagues examined the significance of serum methadone/metabolite ratios (or MMRs). In particular, they looked at the changes in these ratios for the expecting mother throughout pregnancy and sought to use these ratios to objectively guide methadone dosing. To read the full article, click here. 

We roast one of us to a crisp, how do you talk to friends, did we fight, callbacks to SourceFed, who killed Stan Lee, our first mobile phones, how do you ship safely, what anime gets us drooling, did we read books, South Asian history, high school decisions, how would we want to die, where are we from, dessert islands, our forever song, alone with monsters, our last meals, and we get real deep and introspective - It's the last GR8 M8S Podcast episode! CONTENT WARNING: Some Strong Language. Listen at your own discretion.Your M8S: Josh (@abangpinoy) | Binaya (@binsintheair) | Olivia (@8bitolive) | Brandon (@brndn.le)FOLLOW us on Twitter @GR8M8SPodcast | On Instagram @gr8m8spodcast | Got Questions? Use #GR8M8SPodcast | FIND us at gr8m8spodcast.wixsite.com/heym8 | LISTEN to us on almost everything! Just search 'GR8 M8S Podcast'. Leave us a rate and review on iTunes, and share us to your friends! Thank you for the love!Music: "Impartials" by Mystic State. Go support Mystic State at soundcloud.com/mysticstateAcoustic covers of "Unconditionally", "The Only Exception", "Hey There Delilah", and "For Forever" by abangpinoy.

Provides an overview of how MMRs are designed, and implemented to help improve their quality and educational value. Read the accompanying article:http://onlinelibrary.wiley.com/doi/10.1111/medu.13234/full

On this day five years ago, James created a monster the likes of which he curses every day: the Tranquil Tirades. In this, the fifth anniversary special of the Tirades, James decides to take a few more years off of his brain's life by going back over every bad movie he has reviewed, ranking them from "pretty bad" to "revolver-to-the-temple awful." Enjoy. He sure as hell didn't. Music in this episode: "Everybody Get Dangerous" by Weezer (the Tranquil Tirades opening song), "Take the Long Way Home" by Bloodhound Gang, "Gotta Get Away" by The Offspring, "Duality" by Slipknot, and "Thnks fr th Mmrs" by Fallout Boy. Please visit http://tranquiltirades.wikia.com.

On this day five years ago, James created a monster the likes of which he curses every day: the Tranquil Tirades. In this, the fifth anniversary special of the Tirades, James decides to take a few more years off of his brain's life by going back over every bad movie he has reviewed, ranking them from "pretty bad" to "revolver-to-the-temple awful." Enjoy. He sure as hell didn't. Music in this episode: "Everybody Get Dangerous" by Weezer (the Tranquil Tirades opening song), "Take the Long Way Home" by Bloodhound Gang, "Gotta Get Away" by The Offspring, "Duality" by Slipknot, and "Thnks fr th Mmrs" by Fallout Boy. Please visit http://tranquiltirades.wikia.com.

On this day five years ago, James created a monster the likes of which he curses every day: the Tranquil Tirades. In this, the fifth anniversary special of the Tirades, James decides to take a few more years off of his brain's life by going back over every bad movie he has reviewed, ranking them from "pretty bad" to "revolver-to-the-temple awful." Enjoy. He sure as hell didn't. Music in this episode: "Everybody Get Dangerous" by Weezer (the Tranquil Tirades opening song), "Take the Long Way Home" by Bloodhound Gang, "Gotta Get Away" by The Offspring, "Duality" by Slipknot, and "Thnks fr th Mmrs" by Fallout Boy. Please visit http://tranquiltirades.wikia.com.

On this day five years ago, James created a monster the likes of which he curses every day: the Tranquil Tirades. In this, the fifth anniversary special of the Tirades, James decides to take a few more years off of his brain's life by going back over every bad movie he has reviewed, ranking them from "pretty bad" to "revolver-to-the-temple awful." Enjoy. He sure as hell didn't. Music in this episode: "Everybody Get Dangerous" by Weezer (the Tranquil Tirades opening song), "Take the Long Way Home" by Bloodhound Gang, "Gotta Get Away" by The Offspring, "Duality" by Slipknot, and "Thnks fr th Mmrs" by Fallout Boy. Please visit http://tranquiltirades.wikia.com.

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Join us as we go inside gospel music with our special guest, gospel recording artist William Taylor

Join us as we go inside gospel music with our special guest, gospel recording artist William Taylor