Focus Please

QT: Looking Ahead to the New Year, What Are Your Goals for 2017?

I’ve never been shy in professing my love for big goals, and especially New Year’s Resolutions.

And as the clock continues to tick down and the start of the new year approaches, the topic of New Year’s Resolutions will be everywhere. This year, however, I won’t be making any New Year’s Resolutions.

Allow me to explain…

New Year, New Rules

At the behest of many people I look up to in the business/entrepreneurial world, I recently read the book 12 Week Year.
Great Book for the New Year


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Keith Freeburn Has Lost Some Weight While Chasing His Big Goals

Setting Big Goals and Tackling Them One Step at a Time with Keith Freeburn

Keith Freeburn keeps getting faster with age and experience, and he’s not planning on slowing down anytime soon. 

Keith Freeburn

Keith Freeburn

Using the 5k to Predict Your Marathon Pace?

I’ve long been skeptical of the race pace calculators that allow you to plug in your 5k time and then claim to be able to predict your marathon fitness.

I’m sorry, but I’m not buying it.

So when Keith said that he knows if his fitness and training is on the level for a marathon based on how his 5ks go, I had to dig in a little bit because I was definitely skeptical of that idea.

First and foremost, Keith doesn’t rely on those calculators/predictors to help him project his pace/finish time for a marathon. 

Instead, he knows that if he’s able to race a 5k and achieve a certain finishing time he knows his fitness is where it needs to be in order to give him his shot at his goals for the marathon.  Read more

Teal Burrell in the 2016 Olympic Trials

Teal Burrell Achieved Her Goal of Running in the Olympic Trails. What’s Next?

Today I’m catching back up with Teal Burrell, almost a year to the date after our first chat.

Teal Burrell in the 2016 Olympic Trials

Teal Burrell in the 2016 Olympic Trials

When I last talked to Teal, she had recently qualified for the Olympic Trials. That had been her big goal for a number of years, and was the namesake of her website (

Today’s Sponsor:

Road ID Affiliate

This time around, Teal was about a month and a half removed from the Olympic Trials and we spent the bulk of the chat talking about the trials from her perspective. We also talked about what her new goals are now that she’s run in the Trials, the benefits of keeping a running journal, some science talk, and a whole lot more! Read more

Is There a Problem with Striving for Perfection

“Perfection is not attainable, but if we chase perfection we can catch excellence.”

~Vince Lombardi

Raise your hand if this quote hits close to home because you tend to hold yourself to the standard of either “Perfect” or “Abject Failure”.

Guilty as Charged

Guilty as Charged

This is definitely something that I struggle with, especially when it comes to my running.

I’ve talked before about the half marathon where I set a 7 minute PR and instead of being excited at the result I was pissing and moaning because I missed my “A” goal by 5 fricking seconds.

Honestly, to this day I still beat myself up over the fact that I stopped at one point to pour water over my head, which definitely cost me more than 5 seconds.

But you know what, even if I had come in just under my “A” goal I probably would have still gone back and dissected my race to figure out how I could have shaved a few more seconds on that particular day instead of just celebrating the fact that I ran an excellent race on that hot and humid summer day in Central Florida. Read more

No. More. Excuses.

Excuses are Like Opinions, & You Know What They Say About Opinions…

“Start where you are. Use what you have. Do what you can.”

~Arthur Ashe

How many times have you wanted to do something (running or otherwise), but didn’t because you weren’t ready to start today or didn’t have all of the tools/knowledge you’d need to get the job done or because the something just seemed to be too much?

You don’t have to publicly shame yourself today, but it’s worth thinking about all of the times we’ve made excuses to stop us from taking action towards our goals/dreams/desires.

Actions Trump Excuses. Every. Single. Time.

Since I talked to Gary Stotler for the podcast a few weeks ago, I’ve been thinking about some of the parts of his journey.

Remember how he said it took him 18 months to take his first running steps?

18 fricking months! Are you kidding me?

When he got started on his mission to turn his health around, he didn’t waste time making excuses.

No. More. Excuses.

No. More. Excuses.

Gary started where he was. Read more