The Truth

Don't Fight Your Body or Mind

  1. Don’t copy others – Don’t try be someone else. In order to prevent copying others you must understand who you are. Don’t fight yourself. If you are not a morning person, then don’t force yourself. If you are a night owl, then embrace being up at night. Listen to your body and plan your success and details of your day accordingly.
  2. Study Your Pain – When you push yourself you reach new levels of tolerance and pain. This is what you must study. Not where you are comfortable. Pain is your compass for you to gauge where your potential is. Most people underestimate themselves. They don’t give enough credit to how strong and creative they actually are.
  3. Repeat what you enjoy doing, modify what you don’t. – Pretty simple logically. You cannot just stop everything cold turkey. You need to experience life and be happy, but you have to look at what is not working and fix it. One idea to is to think about what is it that you wish you could stop doing and plan to do the exact opposite.
  4. Turn bad days into good days – You will mess up and you will fall short of your goals. Don’t give up. Never give up. You have to adjust. It is all about your reaction to the situation. These tests of failure test your passion to the goal of reaching your target. If you want it bad enough you will find a way.
  5. Develop a vision of yourself. Who do you want to be? First, create a vision of that ideal version of you. Second, grab some inspiration. Find some idols, mark you channels of motivation online, read your books. Build up your library. Third, get to work. Move into action and start to get things done. Fourth, finish. You are now the marker of your success. You have one mission and this is to complete your challenge you have designed for yourself.
  6. Don’t get stuck on URGENT. Move onward to IMPORTANT. Every moment in our lives we could justify something that is urgent and needs to get done NOW! We must realize that most of the time these items are fake impersonation of important. Rather, they just clutter our lives with appearing to be busy. The problem is that because of all these urgent matters at hand we never get to important and fail to reach our goals. Essentially, don’t fool yourself by bragging how busy you are. That is a joke of a method to displaying how important you are. Instead, stop doing for just doing. Pick the right stuff. Do the right items on your list. Focus on what is essential. Apply the Derek Sivers Hell Yes method.
  7. Set Limits on Yourself. This does not mean reducing your goals. In order to achieve your dreams you have to set limits. You are not able to do everything. You are not some cyborg robot that can work 24/7. You are human. Turn things down. Say no. Close the small doors and wait for that opportunity. I cannot tell you what the process is to make these decisions(see #1), but focusing on no more than 3 items tends to be a great place to start.
  8. Schedule time for yourself. You need your own space. Schedule it on your calendar. Your calendar is more than scheduling other people’s time. Schedule your own. Treat yourself right. If you don’t take care of yourself, then you cannot take of others.
  9. To Do List – people love checking off boxes, but many times we can easily remove 90% of what is on our list. They are not essential. They are meaningless tasks. Instead try the why to do. Why are you doing these things? If you cannot give a purposeful reason give it the old scratch off and move on. Trust me it will always be there later if you feel it is indeed of importance. Don’t get distracted with being busy for the sake of being busy. Getting things done is not essential. Getting things done for you is important.

Remember, the most powerful thing you can wear is confidence.

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Out Season Week 14: Reflection and Run Test with a Double BOOM BOOM

I finally got my butt moving for this run test. Fear is not even close to what I was feeling. I had to overcome a mental block like you would not believe.

A block knowing that I could have trained better.

A block knowing that I have been chicken to running outside since converting to treadmill training in my basement before it broke.

A block not wanting to see my final time.

A block in just not enjoying running period.

Today I got up and forced myself to the Y to run on the treadmill there. My last two run tests have been outside, but since I have been training on a TM over the last month I decided to stick with the TM. I got to the Y and after signing up for one of the new TM’s I made my way over to find a young couple taking the very one I signed up for. This made me mad, but I decided to just move to another treadmill. An older one.

I did my warm up and just was not feeling it, but tried to tell myself to get loose and focus. After one mile of gradually picking up speed, I stepped off to stretch and get ready.

I cranked the TM to 9 mph and tried to hold that pace at least until the 1.5 mile marker. That was the plan. My hamstrings felt tight, but I got into a real nice groove. A groove so nice that that TM decided to short out on me and turn off. I went from 9 mph to 0 in .5 seconds. Talk about a disruption of flow. I was about .3 of a mile in and had to quickly move to a new TM. Needless to say that a 6’4″ 220 lb man coming to an abrupt stop like that caused a lot of people to stare.

I moved down and started back up. There was about a 30 second lull in the running, but I figured that since I was only a little bit into the run it was not a big deal so I just continued forward instead of starting over. I was out of whack from this point on. I tried to maintain the 9 mph which my watch read as being sub 6:10 mile pace. I was doing good until around the 1.5 mile mark when I had to stop for a quick cramp stretch. I had a 10 second break in the action to stretch my hamstring. I know it is not recommended  but it is what it is. I had to move the pace down to about 8.5 and 8.0 mixed in back and forth to be able to finish and keep my hammie from going crazy.

In the end I hit my goal. I ran the 5K under 20 minutes. I was quite happy. I know that I would be able to do this even if I did not have to stop twice. I was at 19:28 so even if I slowed down a bit more I would have been under 20 with no stops. This was a great sign. Perhaps this is what I needed to reignite my running goals.

This is my second fastest time. Last year I ran 19:!4 at  4.21.12 : PROJECT RENEWAL 5K

I know with a bit more mileage and run focus I could get below 19:14 in a race. I need to seek out a race in about 6 weeks after this next training block of 6 weeks of run focus.

So, this is a double BOOM BOOM. I am quite happy with the results. Reaching goals is always a great feeling. The hard work and getting up every morning early has paid off.

Here is my Out Season Test Recap

Week 1: My time was 20:52 with a 6:43 pace
Week 8: My time was 20:33 with a 6:37 pace.
Week 14: My time was 19:28 with a 6:17 pace

A few things I have learned through the Out Season.

1. Mileage – I have gotten away from the notion of worrying about getting so many miles each week. Rather, I have finally begun to shift to work on the actual workout at hand. Run for 45 minutes with the intervals instead of just an easy 7 mile run. I am adapting my thought process to put in quality instead of quantity  Last year I thought the more miles, the better. It is QUALITY that matters and this Out Season has proven that idea.

2. Rest – You have to listen to your body. Even though I had workouts to do six days a week there were times when my life and schedule were just too busy to do it all. The body wears out if you don’t take care of it and sometimes that means taking an extra day here or there. The journey is long so if I have to sacrifice a workout here or there it is worth it to stay healthy and injury free.

3. Rest and Nutrition – Two more important things especially this time of year. Getting good sleep is huge. As I work on eating more balanced and eliminating foods that I don’t really need(this does not always happen :)) my sleep has improved. I realize the importance of getting enough rest. I also realize the importance of proper nutrition. They work hand in hand and do make a difference. Sometimes you don’t notice right away, but charting data long term you can see the results.

4. Spice It Up – during the Out Season I hit a low in motivation. I had to change things up. I did a CrossFit workout during my test week. Probably not the best week to do this, but it was needed. That change of pace changed everything. Sometimes we have to go against the grain, against the standard protocol and do something different to reignite our passions. I plan to do CrossFit once I am done coaching. It will be a good break of action from SBR(Swim, Bike, Run) and keep me going. The key will be balance and not wearing the body out. Don’t be afraid to try something new.

So there you have it. My first Out Season is in the books. I made massive gains that I am so proud of. I look forward to training hard and seeing where it takes me this year in my races. I will enjoy the rest of this rest week by mixing things up with some swimming and lifting and then move on to  a six week run focus training program before hitting up my Ironman training. Time to sign up for the races!

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Coffeechug Listography: I need to explore these, have you?

I am continuing to sort my notepads and eliminate all these massive volumes of pages of notes that I scribbled on tons of notepads. This post is based on two pages of lists of things I told myself to check out. I have not checked them out yet, but before I lose these notes I am typing them up.

If you any an recommendations or have used/heard/read about these please let me know.

1. Minecraft Project for Schools
2. Sekai Camera
6. socialbro
7. bufferapp
10.Robert Miller
12. Calm Counter/ Noise Dial
15. Nearpod
16. Monday Trick Shot
17. Move strawberry in water with mind
18. DOINK/EDCanvas
19. Amy Unell
20. Augment Reality Apps
21. Too Big Too Know – Weinberger
22. Teecino – I have used these products and they are AWESOME!
23. Lego Poetry
24. MJ Failure video
25. Star Wars Snowflakes
26. Lego Brick Race
27. Lego Brickshow
28. Teachem – free online teaching platform


40% of our actions are not based on decisions, but habits.

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Coffeechug Notes: Finding Your Zone by Dr. Lardon, Part 5: Stay in the now and be in the process

Here are my notes on part 5 of the book by Dr. Lardon which I highly recommend you buy for yourself by clicking the link above.

Check out the previous notes in the sidebar.

“I never stressed winning…….I want the score to be a by product of practice.” Wooden

The way to practice is to limit the focus of the mind on the task at hand.

Keep mind still and stay in the moment. Resist experiencing what Zen masters refer to as “monkey mind”, or noisy mind.

Children are great examples of not having monkey mind. Children teach us that the key to being in the moment is to have fun.

When we move our awareness from the moment into past/future is when we create anxiety.

Goals are the fulcrum that let us harness our energies and transform our efforts into achievements.

It is human nature to see goals in terms of results.

Result oriented thinking brings many problems.

Process oriented thinking is abut doing the best you can.

Result oriented is flawed because you can play perfect and still get beat.

10% of life is what happens to you, 90% how you react to it.

Get in the process by following 3 rules

  • always try to have fun
  • conserve energy
  • live in the process
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Coffeechug Notes: Finding Your Zone by Dr. Lardon, Part 4: Trust Your Brain, Keep It Simple, Stay Positive

Here are my notes on part 4 of the book by Dr. Lardon which I highly recommend you buy for yourself by clicking the link above.

You can access all previous notes by checking the sidebar.

“Those who think do not know. Those who know do not think.” Shunryu Suzuki Zen Mind

Keep things simple so you don’t clutter your mind. 

Trust your own innate ability.

Stay positive and believe in your ability.

There it is! Nice and Simple.

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Coffeechug Notes: Finding Your Zone by Dr. Lardon, Part 3: Transform Desire Into Will

**You can read parts 1 and 2 by checking the sidebar**

Here are my notes on part 3 of the book by Dr. Lardon which I highly recommend you buy for yourself by clicking the link above.

“The first step to becoming is to will it.” – Mother Theresa

Just put the hammer down!

One of the most common impediments is that we romanticize teh goals we seek, only seeing the end and not the whole process.

What is it we truly covet?
What is the nature of what we seek?

Do we conveniently forget about the relentless training, perseverance, work, and occasional humiliation that can be part of the process of achieving greatness?

Desire is transformed into will through a process that first starts with practicing the excercise of engaging in tasks that are mentally difficult.

Choose your goal. Study your goal

  • What does it take to get there?
  • What investments do you have to make?
  • What is the nature of what you covet?
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Coffeechug Notes: Finding Your Zone by Dr. Lardon, Part 2: Overcome The Odds

Here is a link to Part 1: Dreams

Lesson 2: Overcome The Odds

“Do not initially engage a competitor unless you are prepared.” Sun Tzu, Art of War

Why are we so pure/good in practice, but not in competition?

Before a big competition, it is important to eliminate the mind clutter, worry, and create a clear frame of mind.

If you practice anything long enough, it becomes automatic.

All performance tasks have some anxiety.

Anxiety is not something we should fear

  • we must embrace
  • mild to moderate anxiety is optimal for peak performance
Are you trained or untrained?
You must ask yourself:
  • How can I prepare?
  • How can I prepare to be better?
  • Who knows more than I do, and how can I learn from them?
Knowledge is power, and preparation gives us a greater knowledge on how we will react in battle.
Preparation is the fundamental building block for maximizing performance and getting in the Zone.

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Coffeechug Coaching Ideas and Motivational Thoughts

This post is just more insights, ideas, quotes and notes I have gather over time in my notepads. I will cite the source when I am able to and if not, then I will still share my notes. I have tons of notepads

John McKissick – There is no mistaking the great ones – they practice just as hard as they play.

What was Lebron reading? Click here

Keep The Heat On!
Get Sweaty Like A Boxer!
Knock Them Out First Round

5 Things in Basketball

  • Rebound
  • Defend
  • Dribble
  • Pass
  • Shoot

*If one of these does not work, then try one of the other 4!*

One of my favorite game day quotes I use when I know my team needs to play tough.

Competition is like wrestling a gorilla. You don’t stop wrestling a gorilla when you are tired. You stop wrestling a gorilla when the gorilla is tired. Be the gorilla. Rebound like a gorilla.

Drills – Ideas To Think About and Try In Practice

  • 3 Man with medicine ball or with basketball with water in it
  • 3 passes to get it down, not allowed to hit the ground
Every team will miss at least 1/2 of their shots so why don’t we spend more time on rebounding.

80% of rebounding is done below the rim

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