Fly.

What's in Store

1. Quote of the Week

2. Workout of the Week

3. Something We Learned this Week

4. Recommendation of the Week

Apologies the newsletter is a day late. I unfortunately was dealing with the flu the past couple days.

Quote of the Week

Put another way, under promise and over deliver.

Workout of the Week

Wanna know how fast you can run a marathon?

While running along the Lake Shore Trail in Chicago, I met another runner matching my pace, so we decided to chop it up for a while. Turns out he was on a 20 mile run training for a 65 mile ultra in Ventura and he used to be a pretty elite marathoner. Having run Boston and sub 3 hour marathon at 4, he gave me some advice and workouts. He also introduced me to a “Yasso”. A speed workout where your results directly translate to 26.2 mile speed. Below is the Yasso

*The 800m should be your goal marathon translated to minutes and seconds. So if your going for a 3:30:00 marathon your 800m for a Yasso time should be 3 minutes and 30 seconds. It’s great benchmark during marathon training to see where you’re at.

Something We Learned this Week

There is a case for hitting the sauna before a workout.

Sauna prior to exercise can loosen your joints/muscles and essentially act as microwave warmup. Additionally it can also reduce your heart rate DURING exercise. This week I’ve been hitting the sauna before I run and it’s REALLY helped reduce the stiffness in my muscles in the first couple miles.

** Be careful to hydrate before the sauna and not spend too much time in there. Obviously you run the risk to dehydrate yourself prior to exercise and hit a wall mid workout.

Recommendation of the Week

When everything seems to go wrong—your work project falls apart, you get sick, or you get into a fight with someone close to you—it can feel like the world is against you. It's natural for stress and anxiety to build up when multiple challenges arise. However, life's experience teaches us that these difficult times are temporary. Here's here is my constructive/productive playbook that helps me navigate through tough times:

1. Establish a Routine: Taking control of your schedule is empowering, especially when external circumstances seem chaotic. Whether it's exercising at the same time every day, dedicating time to read, or enjoying a weekly happy hour, establish a routine. Even a small, consistent activity represents progress and can provide a sense of control.

2. Engage in Activities You Love: As adults, we often have less time for hobbies and passions we loved as kids. Revisiting these things can provide a refreshing escape and new inspiration. Whether it’s planning a golf trip with friends or securing front-row tickets to a concert, investing time in what you love can rejuvenate your spirit and passion

3. Set Short-Term Goals: Achieving goals is known to boost motivation, self-efficacy, mental health, life satisfaction, and resilience. Start with small, manageable goals to build momentum. This not only helps in regaining confidence but also propels you in the right direction.

By focusing on these strategies, you can start to alleviate the pressures of the moment and find your way out of life’s valleys more swiftly.

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This week’s password is “Fly.”