Today's episode I talk with Mark Johnson, owner of Performance Run Gym!

Here's a list of things that we talked about in this episode. If you haven't checked out Performance Running yet, you should!

www.performancerungym.com - Contact owner Mark Johnson right from the site.

Interview with Mark Johnson - Why PRG then, what's the current state, what is the vision?

Purpose of back to back runs? How often in a training plan and how far out from a big event?

What's the purpose and timing of a lifting session heading into recovery?

What should we be doing at this point in the season if we're training for an early season/mid season/late season 100 around strength training and how does our strength training fit into our overall plan?

PRG pricing, packages, options and upcoming programs.

Don’t get too attached to the legality of your plans.

How often do we write a plan and it works no matter what happens? 

The answer is never.  That doesn’t mean it’s a bad idea to make plans.  It doesn’t mean we shouldn’t make our plans intending for them to work perfectly every time.  It just means we need to be real in our expectations during our planning. 

Real life doesn’t happen in planning.  Real life happens when things get dirty.  Real life happens when ideas move and become action. 

When we take action, we learn.  We learn about the plan and the process.  If we are set on sticking to the plan we created, we risk killing the creativity of the process. 

I try and use lessons from the trail and my experience doing ultramarathons to help others.  One thing I’ve learned over the years is that the best laid plans can fall apart in an instant.

The cool thing is that when they do, there is usually a path to success that becomes visible.  If we don’t take off the blinders once we leave planning though, we can miss out on the path to success.

This idea applies across the board.  Maybe it’s weight loss, starting a business, marketing, ultramarathoning, parenting and the list goes on and on. 

Planning is important.  Agility and the ability to pivot based on the reality of what we see is also important.  It might even be more important.  Don’t get too attached to the legality of your plans.
​
Share your thoughts with a comment below.

​Benefits and Tips!!

5 Benefits to Optimal Hydration

Among many other benefits to being and staying hydrated throughout you day, here are 5 benefits to optimal hydration:

1.  Improved cognitive function all day long
2.  Improved circulation throughout the body
3.  Joint lubrication throughout the body
4.  Improved ability to flush toxins from the body
5. Improved ability to loose weight

3 Tips to Staying Hydrated Throughout the Day

1.  Carry a water bottle with you all day long.  It should be half full all the time.

2.  When you feel hungry, instead of going to food to satisfy that hunger, have a glass of water.  Often times you're not hungry, but thirsty!

3.  Establish a water drinking routine.  For example, have a glass of water right when you wake up in the morning and another bottle full when you first get to work.  Make it a point to take a drink of water each time you sit down at your desk. 

I hope these few tips will help you stay hydrated throughout the day. 

Full Set Product idea, process and review.  It's in the store. 

After a week in the woods with his daughter’s sixth grade class, Frode, hopped in his noble steel and proceeded North until he reached his destination. 

Upon arriving, he un quivered his skis and made for the trees!  Day one was a peaceful one with one to three inches of fresh icing on the ground, frosting the branches of every pine in sight.  Nothing but quiet filled the air as the fresh flakes drew every last bit of sound from the forest. 

One other, Marin, was also in the woods that day.  Frode and she met on the Upland Loop, the most remote track on the chain.  The woods felt as if they hadn’t been touched for many days.  It was utterly still and eerily calm as the snow began to fall gently.  With many miles left on his journey for the day, Frode made haste to his lodging for the night. 

Many hours later, after stopping at the outfitter for some backcountry Hok’s and grabbing grub at a local diner, it was time to check in.  A talk of continuous improvement and some back-end broadcasting ensued.  After one day in the woods nearly thirty-three miles had been covered in just over seven and a half hours.  A winter storm was coming.

Day two brought stormy seas and blustery waters.  It was a good thing Frode wouldn’t be sailing today.  Instead, he grabbed his Hok’s and headed up the hill toward the entrance to the woods.  After nearly an hour of climbing, talking all the way up, Frode entered the main trail. 

Never had he experienced such a peaceful day.  No one dared venture out after over a foot of fresh snow had fallen.  He was thankful he had chosen the path he had for this day.  It was quite possibly, the most peaceful day he’s ever spent in the woods.  After just over seven hours and ten minutes on the trail, Frode covered nearly twelve miles of ground.  He traveled just two miles per hour all day long.
 
More nourishment, this time prepared on a small heating element atop a cooler serving as a table, filled his belly.  A talk of past, purpose and promotion and some back-end broadcasting ensued and the pillow worked just fine that night.

On the third day, after preparing skis the night prior for another long day on the trail, Frode headed back up the hill toward the corduroy blanket.  As fatigue set in, peace deepened and he entered a blissful cave of happiness and accomplishment.  He slid along hallowed ground as he’d spent many difficult hours in this stretch of wood. 
He crossed paths with many others who were enjoying their time.  None of them knew what Frode had been through the last two days and that didn’t bother him one bit.  He smiled, encouraged and enjoyed the company.  He hadn’t had much for the previous two days.  It’s as if the path came alive with all the fresh faces.

After day three and more than thirty-one miles on the trail in just over seven hours and fifteen minutes, Frode headed back down the hill and soaked up every last bit of this beautiful time away.  After one final stop at the outfitter to sign off for the time, it was back to the lodge for a warm cup of hot chocolate, a burger and an ice cream Sunday.  One might call it a bit of a celebration, more for the peace and restoration of the experience than the distance or time traveled.

The following morning it was time for Frode to make the trek back to his family.  They awaited and seemed excited to see him upon his return.  He hopped in his noble steel and proceeded South until he reached his destination.  Until next time... 
​
Live today with relentless courage.  Peace!