Today's training plan:

• 4 mile tempo run (80-90% effort, walk .15 after each mile)
• 10 10-yard horizontal band walks
• 60/60/60 ankle rotations
• 100 pushups + 25 pullups
• 50 hamstring balls
• 30 minute yoga

Get your work in.

A powerful rule for life:

Finish your daily commitments.

I got this text from my buddy, who’s coaching me to run a 100-mile race this Fall.

I had texted him after yesterday’s training session, telling him how much of a slog it was.

• My legs felt sore and heavy
• It was hot

No fancy screens. Doesn’t connect to the internet. $150 bucks on Amazon.

My criteria for a spin bike:

It spins.

You don’t need expensive gear to train.

Have fun and get after it!

Hammering this tomorrow for 100 miler training.

A simple method for unlimited content ideas:

Open up a Google doc.

At the top, write two questions:

1. What happened this week?
2. What did I learn?

Schedule 15 minutes on your calendar for Friday afternoon.

During that time, open the doc and answer those two questions.

“When do you train for a 100 miler with work and two kids?”

Several of you have asked that.

Answer:

Whenever I can. Sometimes that’s hiking hills at 9pm.

Beautiful night — gotta love the process.

Business Twitter:

What's the best thing you've read on business positioning / differentiation in the market?

I’m running my first 100 mile race this Fall.

I’m excited and (if I’m being honest) a bit terrified too.

But I’ve learned that’s a good place to be. Worthy goals feel equal parts exciting and scary.

The training block officially starts today.

I’m being coached by a buddy

Update: I'm running my first 100 miler.

Early October in North Carolina. The training block starts Wednesday. I'm getting coached by a buddy who's run a bunch of these.

I'll share the whole process here as I go through it.

Ready to work!

A mindset shift that will set you free:

1% beats 0%

Over the past couple years, I’ve completely changed my approach to fitness.

I used to not workout unless it would be “hard.”

• A long run
• An intense lift
• Hundreds of reps

With work and kids, that wasn’t a great

The smarter you try to sound, the worse your writing will be.

The No. 1 way to improve your writing:

Simplify it.

• Simpler words
• Simpler sentences
• Simpler structure

People think “simple” means “dilute.”

It doesn’t.

There’s a reason Lincoln’s Gettysburg Address was 272 words.

Deep, profound ideas communicated simply are

A quick story about small business:

We took our girls strawberry picking after work yesterday on a small, family farm.

The family’s house sat 30 yards from the fields.

Kids toys laid toppled over in the gravel driveway. A fire pit and chairs were parked near the front porch. A

Who’s someone you consider world-class at what they do?

I want to write about them in my newsletter, The Process.

(p.s. they don’t need to be well known — can be anyone, doing anything)

One of my biggest career regrets is not documenting key milestones and lessons from every job.

With Alto Studios, I've been doing it from the beginning.

If you're not doing this:

1. Start a Google doc

2. Schedule 15 minutes every Friday afternoon

3. During that time, answer

Reminder to myself:

Everything meaningful is hard.

Let go of the hope of easy, and embrace the process of just getting better.

Observation:

For some people, their words outpace their actions.

For others, they’re too busy doing to say much.

As John Wooden said, “Don’t be a big talker and little doer.”

$1.2 trillion per year.

That’s the estimated cost of poor communication – for U.S. businesses alone.

Globally, who knows how high the number is.

In probably every company, there are people who don’t understand:

• Why the company exists
• What the company values
• Who the

An idea I think about:

Most progress is boring.

It’s incremental, methodical, quiet. We want it to be exciting. It's usually not.

Stick with the process anyway.

Golf Twitter:

What are the best courses to play in western North Carolina or eastern Tennessee?

I’m planning a quick golf trip with a buddy and would love your recs.

“Winning doesn’t always come with a trophy … learning, working, growing, and progressing is the dream.”

“Losing sucks. But, with the right mindset, losing leads to better.”

—

max homa on handling adversity.

Gold.