You’ll find my writing at:
- Endurance Essentials – endurance & fitness
- True Wealth – finances & family
I hope you join the community
See you there
Category Archives: Uncategorized
What’s The Cost In Time?
Year-end reviews can focus on stuff & achievements
I’m grateful for my younger self’s relentless focus on buying me time
- Breaking Free From Golden Handcuffs
- Wealth In Time
- Pricing Time
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On True Wealth This Morning
I’m shifting my writing over to Substack:
- Endurance Essentials – endurance & fitness
- True Wealth – finances & family
I hope you join the community.
Analyzing Your First Lactate Test
Ryan came over and we went deep with a progressive bike test.
You’ll find article, video and training prescription in this morning’s Substack post.
I’m shifting my writing over to Substack:
- Endurance Essentials – endurance & fitness
- True Wealth – finances & family
I hope you join the community.
Sunday Summary 18 December 2022
Getting Faster This Week has published on Endurance Essentials
- Boston Marathon via Ironman Hawaii
- Video: Frequency Workouts & Addressing Limiters
- Podcast: IM Talk
- Training Update
- Reduce Stress With A Fatigue Wash Out
I’m shifting my writing over to Substack:
- Endurance Essentials – endurance & fitness
- True Wealth – finances & family
I hope you join the community.
4 Bike Workouts, You Can Use This Winter
New this morning on my Substack
- My Favorite Sessions
- Endurance, Strength and Specials
- Additional tips I picked up from @Alan_Couzens @coachjorgem @justindaerr
More ideas Monday when I unpack @theryandreyer Lactate Test
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https://feelthebyrn.substack.com/p/how-i-ride
I’m shifting my writing over to Substack:
- Endurance Essentials – endurance & fitness
- True Wealth – finances & family
I hope you join the community.
Sunday Summary 11 December 2022
I’ve changed the format of the Sunday Summary to something more user friendly
- More visual
- Key topics of the week
- Focused on tips you can apply
It’s called Getting Faster This Week and you can find it at my Substack
I’m in the process of moving my writing to Substack and hope you join the community over there.
Sunday Summary 4 December 2022
Upside Strength with Sean Seale – covered season planning, athletic development, personality profiles of elite athletes, individual variation in training response, recovery tactics… and more.
Top Five Threads
- Olav Aleksander: Lactate Testing & Podcast #1 Notes & Podcast #2 Notes
- Athletes over Winter: Swim/Strength/Run ideas
- Half Marathon & 70.3 Preparation
- Late-Spring Training Camp Location Ideas
- Recovery Case Study: Me, includes my fav recovery tip (legs up the wall)
Endurance Training Tips
- Starting January Endurance Essentials on Substack replaces this WordPress Blog
- Lactate Testing: September vs December bike tests
- Thread with Video: Planning Next Season, Part One
- Paul’s Book (excerpt) Not Just for Parents of Fit Kids & Well Rounded
- Serious Athletes need a Loading Hierarchy: Here’s Mine
- Understanding Fitness: How To See Training Priorities
- Elite Swim of the Week
- Thread on Garmin Body Battery – see Brian’s tip on setting sleep times
- Favorite Scott Molina Quote with Brad
- Mostly the Alpha benefits from group training
- Big Gap between Bike and Run AeT
- Fins with Iñaki
- Two Zone Fitness with Laila
High Performance Habits
- Starting January my Family & Finance writing moves to True Wealth at Substack
- Justin’s thread that nudged me to return to paid writing
- Let future worries remain in the future
- Resist The Urge To Ramp Stress Until Something Breaks
Sunday Summary 30 October 2022
Top Threads
- Progress Happens Slowly
- My Booster & Flu Shot Experience
- Free eBook – Live Long & Prosper
- HRV with Teens
- Open Water Starts
Endurance Training Tips
- Fall/Winter/Spring Season Planning
- Visit from an Olympian
- Kid Swim Tips
- A dozen swims for the 1:45 lane
- Elite Swim of the Week
- Learning High Elbow Catch
- Cold Weather Race tips with Georges
- Run Speedwork with Scott
- Marathon Time Predictions with Patrick
- Big Thread on Improving Aerobic Base with Dr Rangan
- Run:Walk gives superior adaptations, for most
- Run Form Tips with Paul
High Performance Habits
Teaching Needs vs Wants
This is an excellent exercise to “break the ice” at family get-together.
Start by asking a question…
What is living well?
Everyone brainstorms ideas for 10-15 minutes, or in advance.
Then, everyone gets a chance to share their answers.
While each individual shares, have the group agree:
- to stay quiet
- to make notes if they are having trouble staying quiet
- to write down the best ideas they hear
After everyone has shared.
- Get a white board
- One-by-one
- Share a great idea
Our summary list below.
I played this game with my kids (10, 11, 14).
They had some really good ideas!
In the middle of the list…
Focusing on what you need not what you want
Needs are much easier to fill than wants.
In fact, the definition of our wants is they can rarely be satisfied.
The observation (of a child) led us quite nicely into the next discussion.
Without telling the kids what the numbers were
- We flipped the white board
- I read out monthly cash burn, in round thousands
- We stacked the numbers (Jan to Sept)
- Each kid added up the numbers
- We grossed up to a full year projection (multiply by 4/3)
They were surprised at the family burn rate.
We flipped back to the list and asked ourselves…
How much money is required to live well?
My list has been the same for a very long time.
I walked them through my definition of living well.
We ended with a reminder
Talking about family money, outside the family, can create unnecessary issues (for them, and me)
I asked them for an example and they came up with Muffy from Arthur – if you know the kids’ show then you’ll know they picked an excellent example.
…and I left it at that.
Four Thousand Weeks : Time Management for Mortals
The Premise : At best, we get 4000 weeks to live our lives.
80 years * 50 weeks a year = 4000 weeks
The Reality : Embrace our limits because we will not have time for everything.
There’s much more than the premise contained inside – very strong recommendation for a lesson in better thinking.
Easily actionable items from the book – because we will not be able to do everything, we need to neglect, many things, with intent.
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Closed & Open “To Do” Lists
Closed To Do List is allowed a maximum of three items at a time.
Within the items, set them up as incremental steps.
I’ll illustrate…
“File my taxes” – never happens
Break it down…
- Download tax software
- Enter my personal data
- Enter my income
One of those items on the “to do” list at a time, with an appointment in your calendar to get it done.
Another example: “Write my book” – never happens
Break it down…
- Tweet Every Day
- Thread engaged tweets by theme
- Viral Themes into Blogs
- Write Outline for Book
- Create Rough Draft from Blogs
Here’s the clincher…
Every other great idea goes into the Open To Do List – for me it is an exercise book.
I’ve been filling them for 30+ years.
This is the stuff that’s probably never going to happen!
It’s OK because…
The purpose of your Open List is to free your mind to focus on your Top Three.
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Done List
The single greatest confidence building tool I found as a coach.
- I would have my athlete get a small composition book.
- Each time something good happened, or a task was completed, make an entry in the book.
Review nightly, before bed.
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Stop While You Are Enjoying The Process
Not easy to do.
We often have the urge to press on.
Remember that success is a multi-year process.
Like a houseguest that overstays their welcome… don’t commit so much to a task
- that you avoid starting next time
- that the light goes out of the activity
- that you lose your creative spark
- that you forget why you started in the first place
A little bit of progress… every day… for many days!
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The best part is not the self-help tips.
The best part is the author’s philosophy of time.
The “4000 Weeks” themselves.
The weeks, our lives, are far less than 4000.
A bit dark!
Facing this truth points towards freedom.
Freedom from the impossible standards we place on ourselves.
- An elite athletic career? 150-300 weeks
- Time with your young wife before kids? 0-200 weeks
- A college degree? 125-150 weeks
Life is a series of relatively short blocks of time.
Misery comes from seeking to hurry through what is already a temporary situation.
Much more, including 10 Tools and 5 Questions
- Might discomfort help?
- Do my standards reflect reality, or are they simply making me miserable?
- Am I trying to become something I’m not?
- Where am I holding myself back?
- What would I do if I didn’t need to see the final outcome?
Two final points:
- Worry has never altered outcome
- Hardly anyone can persist for 150 weeks
Choose Wisely.
Feel The Byrn 
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