One of the things we did coming up through the ranks was running and fighting. Nothing says my lungs want to explode like fighting for 2-minutes and running laps for 2-minutes only to fight again for another 2-minutes all the way until we got to 10-minutes of this craziness. The thing is, running was more like a jog and that was your "REST PERIOD" during this drill. Master Richard Church told us that the first thing you should do when someone attacks you is "RUN" because if you are not there you can't get hurt. He further said that you should run for a 1/4-mile, if your attacker is still behind you, run for a 1/2-mile more. If he is behind you still, run a mile. At that point if your attacker is still relentless, it's time to turn and fight and thankfully you have done this drill so your body is used to being pushed like that. Good luck and have fun! Sifu Mike Meadows Chief Instructor of Huo Ma Pai Kung Fu 2309 Jefferson St. Roanoke, VA 24014 This e-mail address is being protected from spambots. You need JavaScript enabled to view it