Some training throws from today. Still dragging em a bit but we're learning @ Marquette, Michigan instagram.com/p/CjEhXw8unLD/…

7 Ways to improve your mental health that actually work: 1. Build Community 2. Don’t Expect Things to Feel Good all the Time 3. Seek Professional Help If You Need It 4. Get Off Your Phone and Do Real Things In The World 5. Read Books 6. Work in Intervals 7. Spend Time in Nature

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Showing Callum the view from the media deck today @ Superior Dome instagram.com/p/CjInUfWuh0h/…

It was a great day for a cross country meet down in Kenosha, WI. @ Wayne E. Dannehl NATIONAL CROSS COUNTRY COURSE at UW-Parkside instagram.com/p/CjdxUW0O5XJ/…

Our goals need to be authentic in order to have an impact. They need to reflect who we are and what actually matters. If we feel a disconnect between what’s displayed on the wall and what truly matters to us, our performance & motivation towards accomplishing the goals plummet.

Hitting some shot put this morning @ Superior Dome instagram.com/p/Cj8Mb9bOQQ3/…

Maxes, track workouts, snow, starts, and updating Vdec profiles on the bus...been a great week! instagram.com/p/Cj_GjG-OfO8/…

When coaching, often you have to let people figure it out for themselves. You can nudge them in the right direction, help them get in the right zip code, but it's got to be them putting the pieces together. That's how it sticks If you always provide the answer, it doesn't stick

GLIAC Cross Country Championships! They competed well today @ Willow Metropark instagram.com/p/CkjYpB9uoI_/…

Show up Work hard Strive for consistency over perfection Find joy in the activity itself Go on the journey with friends Play the long game, instead of chasing short term results Do that and you'll end up pretty dang good at whatever it is you are doing.

The best know how to rest. By framing rest as something that supports growth and adaption, you stop viewing rest as passive, as “not working.” And just like that, rest becomes as productive as an additional time grinding away.

Keys to sustainable success: 1. Consistency over perfection 2. Be a minimalist to be a maximalist 3. Have a quiet ego 4. Focus on the process, not results 5. Establish a secure but flexible identity 6. Stress + Rest = Growth 7. Do real things in the real world with real people

This week I learned from a sleep expert UCLA that if we go to sleep 1-2hrs later than usual we get none (zero) of the normal in-sleep bolus of growth hormone that night, regardless if we sleep in. In other words, keeping regular to-sleep times is as important as sleep duration.

There are no magic workouts and there are dozens of ways to train. With that in mind... • Trust your coach • Simply do the workout you're assigned • Take your easy days easy • Be ready to compete every time you toe the line Simple. Not easy, but simple. Let's go!

The 1600m runner should be able to... • Run a very good 3200m...one distance "up" • Run a very good 800m...one distance "down" • Run a solid 5000m/5k...two distances up • Run a solid 400m...two distances down Can you?

Embrace the shorter distances to run your best distance faster. 1600m runner: value the 800 and 4x400. If the 800 is your race, how fast can you run 400m and 200m?