The RunRunLive 4.0 Podcast Episode 4-463 – Jason Karp – Sexercise  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4463.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-463 of the RunRunLive Podcast.  I’m writing this early in the week because I’ve got vacation time this week and I’m trying to get ahead as much as possible.  Those of you who have been listening for many years may remember that we used to push out a show every week.  I switched to fortnightly so I could have the off week to work on other projects.  That’s how I was able to push out the MarathonBQ, not so much by rigorously working on this other work on the off week but more by just creating some breathing room.  Some mental space. It’s going to be a tight week for me.  It was Labor Day long weekend up here in the States – so Monday was a holiday.  I hadn’t noticed this when I scheduled this vacation for Wednesday through Friday.  So I’m working only Tuesday this week and trying to cram a week’s worth of stuff into it. I’m traveling down to Pennsylvania, about a 7-hour drive from my house, with my wife to poke around a little.  Then we’re going to meet the Extra-Milers for a race next weekend. I am still not running.  I am still on my workout cadence of Swim, Bike, Lift.  And, I was able to locate my wetsuit.  I’m looking forward to shaking the dust out of that tonight and giving it a try at the pond.  The weather is starting to get a little colder.  It’s in the 50’s in the mornings.  Tropical storm IDA dumped about a ½ foot of rain on us last week.  So, the pond water is dropping in temperature.  The wetsuit also makes swimming easier and safer.  It’s designed for triathletes and give you flotation in the placed you need it to help your form.  And, if for some reason you get in trouble, there is no way to sink wearing a wetsuit.  You float like a cork.  So maybe I’ll go a little bit longer this afternoon. The knee feels good.  I feel good. I’m tempted to start running again.  We’ll see how this walk/run of the ½ marathon this weekend feels.  Today we have got a very interesting interview for you all.  I managed to corral Dr. Jason Karp to talk about his book “Sexercise”, where he explores the connection between fitness and sex.  And, probably not surprisingly, there are a lot of connections.  Fair warning, if you’re triggered by people having a frank discussion about sexual activities, (all very clinical and non-titillating), If those kinds of talks bother you, you might want to skip this one.  In section one we are going to talk about race volunteering.  And in section two I’ll continue on my mindfulness sessions and talk about how to keep from following your monkey mind into the ditch. I’ve taken this opportunity of a relatively stable and relaxed training schedule, combined with work from home, to begin a 30-day structured morning routine.  I’m following Hal Elrods’ Miracle Morning routine.  I’ve done it on and off for years, since interviewing Hal way back when on the podcast.   The routine follows the mnemonic “S.A.V.E.R.S”.  The first S is Silence.  This can be prayer or meditation.  I’ve been kicking off my days with 10 minutes of meditation.  The A and the V are Affirmations and Visualization.  I have selected a small group of affirmations I read through or recite and I have selected a simple set of goals and outcomes, like visualizing my knee healing, that I go through.  Then the next E for exercise, this is where I used to get stuck, because my training schedule was such that I would have some massive workout on the calendar and that would overwhelm the rest of the process.  This time around I’m simply doing a 2-minute plank every day during this morning practice and doing my actual workout later in the day after work. Then R is for reading, and I’m doing 10 minutes of some sort of reading.  Right nowI’m working through “The Untethered S