i tried the rolling ropes stuff yesterday, and that makes everything so much more fun. the best part is when your calves occasionally die, you can keep your HR up. i normally would start using KB to keep my HR up until my calves were good again, but this is better.
i'm doing 30 min JR about 3-4x/wk right now. i'm thinking of keeping it at this amount of time until after august 22, because there is a BJJ tourney in chicago that i'm considering.