Superior 50k has been a quick trip before but this was the quickest yet.  From the time I left home until the time I got back was 32 hours.  

Two worlds collided for the first time and it was so much fun!

Many years ago, before I had any kids, when I was just a kid, my new bride and I moved to Dallas, TX (July, 2002).  I was fortunate enough to get a job as an instructor at a young baseball academy in Dallas called D-BAT (January, 2004).  Four years and two kids later we moved back home to Minnesota to be closer to home (July, 2008).  D-BAT has been a big part of my life ever since, even though many people in my life now don't know much about my experience or involvement with D-BAT in the beginning.

Shortly after moving back home and starting over, I ran my first Superior 50k (May, 2010).  Another kid, a few jobs and almost 30 ultramarathons later, D-BAT finally opened it's doors within commuting distance from my house.  They have since opened more than 180 academies worldwide. I was fortunate enough to be named the General Manager at D-BAT Chaska (February, 2025).  It has been a wild ride so far and every day my job is to serve, connect and lead in the Southwest Metro, Minneapolis.  I've said many times, there is no tired like D-BAT tired and I still think that to be true, even after many long distance endurance events.

This was my 12th Superior 50k finish and I hope to complete many more before my ultra career is over.  I did this one on pretty much no training, at least no long runs.  I relied on my fueling and strategy from Ouray last summer and it served me pretty well.

I got to the Mountain Inn around 4pm, checked in to event, mingled a bit and headed back to my room.  I hadn't drunk that much water in months but I hydrated like a boss!  The Knicks closed out the Celtics even though I didn't stay up for the whole thing.  I was in bed by 8 and up Saturday morning by 5:30 for a 7:00am start.  

​I went down to check back in with a cup of coffee and had all of my gear laid out from the night before.

The start is always fun and I haven't toed the line more underprepared physically ever but I was still confident I could find a way to avoid major incident and get back to Lutsen in one piece, primed for a solid recovery. 

I decided to not carry my phone or any way to tell time as I wanted to get lost in the North Woods.  My goal was to cover ground as well as I could and make it to the finish in under nine hours.  Spoiler alert, I made it in 7:47:54.

I felt pretty good on the road and got in line once we crossed the roaring Poplar River.  My plan was to blow through Oberg on my way out and stop at the 2nd aid station, Sawbill for a full refuel and that's what I did.  On the way back I blew right through Sawbill and stopped at Oberg for a full refuel.  I did not have drop bags.

Ouray taught me that I can travel long distances without refueling.  The temps were perfect for the 2025 edition of Superior.  During the week leading up to the event I mentioned a number of times that cold and dry would be ideal and that's what we ended up with.

For most of the event I was locked in on what I was doing and happy to be enjoying the woods running my own race.  With about 10 miles to go I locked step with a guy who was wanting to chat.  I chatted it up too and it was nice to have someone to talk to.  I wasn't really in the mood for small talk though and felt my guard coming down. 

I was starting to feel good about myself and I do believe that pride comes before the fall so I quickly took inventory and kept moving, at my pace, in my head.  Ten miles during a 30 mile race may not sound like much but on the SHT it could be three hours plus so to "feel good" at mile 20 doesn't mean much.  I've spent the last ten miles of this event in pretty rough shape before and it puts a damper on the ability to recover, something I don't have the luxury of now as GM at D-BAT.

I stopped at Oberg and fueled up with Tailwind and UCAN that I had left over from Ouray along with a full bladder of water and 100, 160 and C30 Maurten gels.  I needed almost everything I had and probably couldn't have planned out my fueling any better.

As I came up the road from Oberg Aid I saw Bill Pomerenky, the running realtor.  He's been directing traffic at Oberg since I can remember.  I told him I'd put a picture of him on my website.  Here it is Bill.  I paid 18 bucks for this!

I usually think about food late in a race but not so much this time.  I knew I would make it to the finish in plenty of time and many of you have heard from me before that I truly do cherish the end of long events.  It's hard to hurt.  That might not make sense and for some it's not actually hard so it feels kind of bad to write that.  I think what I mean is that it takes a lot of work to get to the point where I feel every step and every step is somewhat of a struggle.  I feel alive and cherish the moments I get to live in that headspace.  There is a clarity of mind that is difficult to explain and I look forward to it at the beginning of every event.  So, when I get there, I don't really want to leave, even though I do because it does feel good to sit down.  Maybe someday I'll get better at explaining that.

I was content to power hike it in when Aaron and Renee came by and picked me up.  It was so fun to share the last couple of miles with them and they spurred me on to get to the finish in under eight hours.  

The event ended and after chatting with a few folks about the day and soaking up every bit of Superior Spring I headed to my car and started heading home.  There was mud, but it's been muddier.  It was hard, but it's been harder.  This year, Superior 50k was a part of the rhythm of my life.  Two of my worlds collided and it was like they were made for each other.  

The event was on Saturday.  Sunday I signed up for my next event, Devil on the Divide 50k.  That event will take place on September 6th in Empire, CO on the Continental Divide.  Then, just maybe Ouray 2026 awaits.  We'll see if I can figure out the altitude issues that have plagued me in high elevation events previously.

If you're ever in Chaska, MN, come see me at D-BAT Chaska.  I'd love to show you around!

Follow my training for Devil on the Divide at Jon Howard Athlete on FB or IG @_jonhoward.  If you're looking for professional coaching, please reach out.  I know what growth looks like both in business and life.

How Time-Blocking Enhances Efficiency and Helps You Focus on Priorities.

​In today’s fast-paced world, it’s easy to feel overwhelmed by competing demands on your time and energy. From professional commitments to personal responsibilities, the to-do list never seems to end. Many people struggle to stay productive, feeling like they’re constantly putting out fires instead of making meaningful progress. If this resonates with you, it’s time to take a closer look at time-blocking — a powerful strategy that can enhance your efficiency, sharpen your focus, and help you prioritize what matters most.

What Is Time-Blocking?
Time-blocking is a proactive scheduling technique where you divide your day into dedicated blocks of time for specific tasks or activities. Unlike traditional to-do lists that can become endless and overwhelming, time-blocking forces you to assign each task a start and end time. This structured approach transforms your calendar into a tool for intentional action rather than a mere record of appointments.

Why Time-Blocking Is So Effective

1. Prioritizing What Matters: When you intentionally block time for high-priority activities, you ensure that the most important tasks receive your full attention. By scheduling critical work first, you prevent urgent-but-unimportant distractions from derailing your day.
2. Enhancing Focus: Knowing exactly what task to work on during a specific block eliminates decision fatigue and increases concentration. Instead of switching between tasks, you can direct your energy toward deep, uninterrupted work.
3. Increasing Efficiency: Time-blocking creates a natural sense of urgency. When tasks have defined limits, you’re more likely to complete them quickly rather than allowing work to expand unnecessarily.
4. Minimizing Distractions: By dedicating time to handle emails, meetings, or administrative duties, you reduce the temptation to constantly check your inbox or get pulled into unplanned conversations. This clarity helps you reclaim control over your time.
   

Time-Blocking in Practice
Implementing time-blocking begins with intentional planning. Start by identifying your top priorities. What tasks will drive the most meaningful outcomes in your work or personal life? Assign dedicated time blocks to these activities early in your day when your energy and focus are strongest. Break larger projects into smaller, actionable tasks, each with its own block. Don’t forget to include time for breaks, reflection, and personal well-being.

Here’s a simplified example:
Time-Activity
6:00 AM - 7:00 AMMorning Routine (exercise, meditation)
7:30 AM - 9:00 AMDeep Work on High-Priority Project
9:30 AM - 10:00 AMEmails and Administrative Tasks
10:15 AM - 11:15 AMClient Calls or Meetings
11:30 AM - 12:00 PMReview Goals and Plan Next Steps

Why Time-Blocking Drives Long-Term Success
Success isn’t just about working harder — it’s about working smarter. By consistently aligning your schedule with your highest priorities, time-blocking helps you create a rhythm that supports sustainable productivity. It turns intention into action and gives you the clarity to stay focused on what truly matters, whether that’s growing your business, achieving personal goals, or enhancing your overall well-being.

At the core of effective time management lies a commitment to purpose-driven action. Time-blocking gives you the framework to make thoughtful decisions about your time so that every day is a reflection of your highest values and goals.

Take Action Today
If you’re ready to take control of your time and experience the benefits of enhanced efficiency and sharper focus, start incorporating time-blocking into your routine. Need a guide to help you integrate this strategy into your life? Explore the Relentless Courage Signature Coaching Program, where personalized time-blocking strategies are part of a holistic approach to achieving strength, energy, and freedom with intent and purpose. Learn more and schedule your free first session at relentlesscourage.co.

I might be the only one but I’m probably not.  

Have you ever had an idea to do something but it stops at an idea and doesn’t actually happen?

This idea isn’t totally out there, I don’t think.  I’m pretty sure it’s called procrastination.

Sometimes, though, things just get done.  The ideas come and the action flows.  It could be anything like emptying the dishwasher or folding those clothes that just came out of the dryer.

Maybe it’s sitting down to write a blog post that will eventually turn into a podcast episode.
  
I hope this message, if nothing else, lets you know you’re not alone in your propensity to procrastinate.  

The best way to avoid procrastination is to just do it… right?

That sounds about right, most of the time.  

Sometimes, I think, it might be best to put it in the cue and move through it when the more pressing ideas fade.  

One thing I think that is oftentimes overlooked is personal wellbeing.  That might be the most procrastinated thing in our lives.  

And, you know what?

There isn’t a more keystone idea that exists than taking care of your body and mind.

The physiological and psychological effects of dialing in regular exercise, eating food on purpose, getting adequate sleep, and disconnecting with digital devices is undeniable. 
 
Don’t procrastinate on your personal wellbeing.

We help people of all ages and ability levels set and reach their goals.  Offerings include online coaching, in-person personal training and corporate wellness coordination and management.

Subscribe to the email newsletter and get access to a super powerful time management exercise around time blocking.

Until next time, live with relentless courage.​

Every once and awhile a run takes on a life of it's own.  That's what happened today.

Today's workout was a really fun interval workout through the brisk, crunchy trails at French Park Reserve in Plymouth, MN.  

I've been wearing different shoes lately, one's I used to wear when I first got into trail running in 2009.  That familiar gait on the trail having traveled thousands of miles in training and races feels good and provides me with opportunities to work on things I hadn't in awhile.

Fall is a fun season to run.  Temps have cooled and the bugs have all gone away.  The forest sings songs of deer scurrying off and squirrels playing tag in nearby trees.  

I like running fast.  Age catches up with us all and I've slowed down quite a bit in the last five or six years.  In my younger years, especially my childhood, I was always running, and I loved it!

My run this afternoon developed a theme.  Downhill was my idea of the day and it was really fun to honor that throughout the workout.  

I like football.  I played football in high school and college.  The idea of running downhill even on flat ground makes sense to me.  Today, I even ran downhill, uphill.  

The idea was that I would continue to put pressure on the moment and grow from it.  

This kind of pressure, when manifested by doing things that you enjoy can lead to clearer purpose and more disciplined execution.

We help people of all ages and ability levels set and reach their goals.  Offerings include online coaching, in-person personal training and corporate wellness coordination and management.

Subscribe to the email newsletter and get access to a super powerful time management exercise around time blocking.

Until next time, live with relentless courage.

With so many exercises to choose from, it was difficult to limit this list to just five.  I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age.  It doesn’t matter how old you are though.  These exercise categories apply to your program because of how transferable they are to life outside the gym.

I hope you find value in this list.  An exercise or two might just make it into your program.  The exercises I talk about in this series aren’t in any particular order.  There is space for all of them in your programming and they can pretty much fit anywhere.  

It is important to properly mobilize the body and activate the muscles you’re going to use prior to your workout to help prevent injury and get the most out of your time in the gym.  All of the exercises can be incorporated into your warm-up.  It just depends on how you treat the setup and execution.  Error on the side of simple early in your workout program and progress complexity as you go.  But, complete complex movements in individual workouts as soon as possible after the warm-up.  Most goals would have you challenge the nervous system while it’s fresh.

Possibly the most primal of all these exercises is foot travel.  Foot travel here refers to walking, jogging, running and sprinting.

The gait is something that can be trained and deliberate practice has been proven to be both meditative and productive.  The brain likes it when we move our bodies and we can walk for a very long time consecutively, giving the brain ample opportunity to work through complex problems in real time.

I often gain great clarity after a long foot travel session.

We help people of all ages and ability levels set and reach their goals.  Offerings include online coaching, in - person personal training and corporate wellness coordination and management.  

Visit relentlesscourage.co to learn more.  Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST. 

Like and share this content.  Subscribe to the email newsletter and get access to a super powerful time management exercise around time blocking.  

Until next time, live with relentless courage.

With so many exercises to choose from, it was difficult to limit this list to just five.  I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age.  It doesn’t matter how old you are though.  These exercise categories apply to your program because of how transferable they are to life outside the gym.

I hope you find value in this list.  An exercise or two might just make it into your program.  The exercises I talk about in this series aren’t in any particular order.  There is space for all of them in your programming and they can pretty much fit anywhere.  

It is important to properly mobilize the body and activate the muscles you’re going to use prior to your workout to help prevent injury and get the most out of your time in the gym.  All of the exercises can be incorporated into your warm-up.  It just depends on how you treat the setup and execution.  Error on the side of simple early in your workout program and progress complexity as you go.  But, complete complex movements in individual workouts as soon as possible after the warm-up.  Most goals would have you challenge the nervous system while it’s fresh.

Let’s get into it!

Carries have been around since forever.  That’s how we get things from place to place.  Practicing carrying properly is invaluable as we navigate the world around us.

Back to posture again…  Carrying the weight directly over the feet and controlling the weight we carry helps avoid injury for many things we do in life, especially our more adventurous activities.

Like all of the exercises listed here, carries vary and can be progressed or regressed based on goals, fitness level and a host of other factors.  Carries are super simple and super effective.
​
We help people of all ages and ability levels set and reach their goals.  Offerings include online coaching, in - person personal training and corporate wellness coordination and management. 
 
Visit relentlesscourage.co to learn more.  Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST.
 
Like and share this content.  Subscribe to the email newsletter and get access to a super powerful time management exercise around time blocking. 
 
Until next time, live with relentless courage.

With so many exercises to choose from, it was difficult to limit this list to just five.  I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age.  It doesn’t matter how old you are though.  These exercise categories apply to your program because of how transferable they are to life outside the gym.

I hope you find value in this list.  An exercise or two might just make it into your program.  The exercises I talk about in this series aren’t in any particular order.  There is space for all of them in your programming and they can pretty much fit anywhere.  

It is important to properly mobilize the body and activate the muscles you’re going to use prior to your workout to help prevent injury and get the most out of your time in the gym.  All of the exercises can be incorporated into your warm-up.  It just depends on how you treat the setup and execution.  Error on the side of simple early in your workout program and progress complexity as you go.  But, complete complex movements in individual workouts as soon as possible after the warm-up.  Most goals would have you challenge the nervous system while it’s fresh.

Planks again connect us to our world and offer the opportunity for many different variations depending on your fitness level and training age.

Planks turn into push ups which brings us to pushing, a main movement pattern we see utilized in gyms all over the world.  Bench press is probably the most common chest exercise and lots of people like to work their chest muscles.  

A well cued and executed plank may look very simple and it is.  When done correctly it’s not easy and sets up the muscles for loaded pushing exercises beautifully.  When we take out the push, we can address the positioning more carefully and safely. 

Planks help to strengthen the core muscles.  As we talked about in Hinge/Deadlift, posture is an important component of optimal health.  Well executed planks engage and strengthen the front core muscles, help stretch the back core muscles, engage the glutes and due to reciprocal inhibition, actively stretch the hip flexors.  This combination helps neutralize the pelvis allowing for optimal movement to occur, in the gym and in life outside the gym.

​We help people of all ages and ability levels set and reach their goals.  Offerings include online coaching, in - person personal training and corporate wellness coordination and management.

Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST.

Until next time, live with relentless courage!

With so many exercises to choose from, it was difficult to limit this list to just five.  I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age.  It doesn’t matter how old you are though.  These exercise categories apply to your program because of how transferable they are to life outside the gym.

I hope you find value in this list.  An exercise or two might just make it into your program.  The exercises I talk about in this series aren’t in any particular order.  There is space for all of them in your programming and they can pretty much fit anywhere.  

It is important to properly mobilize the body and activate the muscles you’re going to use prior to your workout to help prevent injury and get the most out of your time in the gym.  All of the exercises can be incorporated into your warm-up.  It just depends on how you treat the setup and execution.  Error on the side of simple early in your workout program and progress complexity as you go.  But, complete complex movements in individual workouts as soon as possible after the warm-up.  Most goals would have you challenge the nervous system while it’s fresh.

Many people in modern society spend most of their day sitting with their butt muscles disengaged and their shoulders rounded over, neck protruding forward.  The problem with this is it decreases blood flow by creating poor posture.  

Posture is created by stacking your body on top of itself with the ground as the base layer.  The spine is made to curve but only to absorb shock.  Too much curve becomes an injury risk in life and prevents the body from moving the way it was designed to move.

Cued and executed properly the deadlift provides a great opportunity to work the muscles in the back of the body.  We lift things every day and practicing that in a controlled environment can help prevent injury in the real world. 

We help people of all ages and ability levels set and reach their goals.  Offerings include online coaching, in - person personal training and corporate wellness coordination and management.

Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST.

Until next time, live with relentless courage!

With so many exercises to choose from, it was difficult to limit this list to just five.  I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age.  It doesn’t matter how old you are though.  These exercise categories apply to your program because of how transferable they are to life outside the gym.

Research shows that hanging is a great exercise for life.  Not only does it help decompress the spine and other joints, but it also provides great opportunities for progression.  Progressions are scapular pull ups, pull ups, hanging knee raises and hanging pelvic tilts to name a few.  The ability to control your body in space is where it's at.  Hanging is a great way to do that while stretching and strengthening at the same time.
​ 
Grip strength has been proven to be a marker for life expectancy and quality of life as we age.  Our grip is our connection to the world around us.  Hanging helps us develop a strong grip.  A widely regarded hanging benchmark is a 60 second hang.

Hanging can be added to any phase of macro programming and anywhere in in-session programming as well.  It just depends on the difficulty and complexity of the exercise and associated progressions.

We help people of all ages and ability levels set and reach their goals.  Offerings include online coaching, in - person personal training and corporate wellness coordination and management.

Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST.

Until next time, live with relentless courage!