Dithering on the Edge of Europe

(Total Length: 41 minutes) As we gear up for the Eurovision Song Contest 2026, let’s dive into this year’s songs and see which beats make our feet itch. Join me on a whirlwind tour of Europe’s cultural soundscape while we… Continue reading → The post CBDB Runs – JEFF to Eurovision 2026: Slow Miles, Big Beats (Sal Da Vinci, FELICIA and Eva Marija) first appeared on Unwrapp3d.

(Total Length: 31 minutes) A quick morning micro-run, with some seasonal, thrown in squishy mud noises from the soggy ground. The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (10 mins of… Continue reading → The post CBDB Runs – MICRO10: 10-min micro run to 155 BPM (Black Eyed Peas, Cage The Elephant, Chicago) first appeared on Unwrapp3d.

(Total Length: 65 minutes) We are back to jeffing in run-walk intervals. We walk while I chat, we run to the music. This gives us around a 3 min:30 sec ratio, but you do you. All songs are between 140 – 150 BPM. The jeffing run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song, but no audio guidance this time), a main jeffing session (9 songs), a cool-down walk (1 song) and a post-run stretch (1 song). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine    . (Songs by The Beatles, The B-52's, Paul Simon, Michael Jackson, The Police, Blondie, The Offspring, Billy Idol, Blondie, MAGIC!, Tracy Bonham, The Pretenders and Bruno Mars)

(Total Length: 69 minutes) The run includes a warmup walk (1 song), pre-run dynamic calf stretches (1 run), a log jeffing session (7 songs), a cooldown walk (1 song) and post-run stretches (1 song).  Just wishing everyone a wonderful Easter… Continue reading → The post CBDB Runs – JEFF: Gospel Steps: Easter Edition! We are running to Easter Gospel and Gospel R&B first appeared on Unwrapp3d.

(Total Length: 39 minutes) The run includes a warm-up walk (2 song2), pre-run dynamic stretches (1 song), a main running session (5 min of songs), a cool-down walk (2 songs) and a post-run stretch (4 songs). And for this 5… Continue reading → The post CBDB Runs – MICRO5: 5-min micro run to 165 BPM! Fast light steps &  Laurie Anderson’s Born Never Asked first appeared on Unwrapp3d.

(Total Length: 38 minutes) 160 BPM!! Boy, that is crazy!! Like maniac crazy! And that after my ankle incident not too long ago … yes, the very one I recorded like some cheerful documentarian of calamity, and I will play… Continue reading → The post CBDB Runs – MICRO5: 5-min micro run to 160 BPM  (BØRNS, The Delta Riggs, The Monkees and more) first appeared on Unwrapp3d.

(Total Length: 38 minutes)  I’ve been adding a few micro‑runs to my usual 2–3 outings. Short little jogs that let me (and hopefully you!) play with different BPMs without going full Forrest Gump. They’re great for focusing on one bit… Continue reading → The post CBDB Runs – MICRO10: 10-min micro run to 140 BPM (Crosby, Stills, Nash & Young, Macy Gray, ELO) first appeared on Unwrapp3d.

(Total Length: 53 minutes) This special episode is built entirely around creative and unexpected covers of Blackbird. All encountered on a Jeffing run! I drop in throughout the show with fun facts about real blackbirds! Their songs, their migration patterns,… Continue reading → The post CBDB Runs – JEFF: Run with the birds! Blackbird Covers (The Beatles, Bobby McFerrin, Crosby, Stills and Nash & more) first appeared on Unwrapp3d.

MICRO10: 10-min micro run to 140 BPM (Megan Trainer, George Ezra, Ed Sheeran and more) (Total Length: 35 minutes) We are continuing our micro-runs. And don’t worry, longer runs are on the way. They are just parking in a longer… Continue reading → The post CBDB Runs – MICRO10: 10-min micro run to 140 BPM (Megan Trainer, George Ezra, Ed Sheeran and more) first appeared on Unwrapp3d.

(Total Length: 34 minutes) The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (5 min song), a cool-down walk (2 songs) and a post-run stretch (2 songs).   For the 5 min… Continue reading → The post CBDB Runs – MICRO5: 5-min micro run to 155 BPM (For the Record, from 36 Questions) first appeared on Unwrapp3d.

(Total Length of 2 Runs: 46 minutes) Includes 2 micro runs of 5 min at 135 BPM, each one having a warm-up walk (1 song), some dynamic calf stretching (1 song), a main running session (one, specially selected, single 5… Continue reading → The post CBDB Runs – MICRO5: Two 5-min micro runs to 135 BPM (Tracy Bonham, The B-52’s) first appeared on Unwrapp3d.