Run a 10K


  • Distance 10km (6.2 miles)
  • World record 26:44 (road race)
  • Your target 45 mins

Run a 10K – Use it to sharpen up your 5K or give your lungs a going over ahead of a half-marathon.

Prepare for a 10k:

Do ‘10-10s’. Repeat 10-minute runs at 10K goal pace, with a 3-5 minute jog after each. Aim for 4-5 repeats. This will improve your endurance and efficiency. Running economically will help you run faster and longer. That means using as little energy as possible with each stride by ironing out flaws.

Remember to run as though you’re on top of clouds, You’ll run taller, becoming less of a slow-footed heel-striker and more of a fast mid-foot runner. Keep your elbows close to reduce tension and shoulders relaxed to encourage better breathing.

Don’t be afraid of running up hills:

You’ll notice the benefits of hill training in the last third of a 10K race. It strengthens your quads so you can power through to the finish.

How To Get Unstuck

ic_Thoughts_300x300px_Colour-TextClarify, Simplify & Execute:

  1. Clarify your vision of success in your personal and professional life.
  2. Simplify the most direct route to realizing that vision including letting go of limiting assumptions and excuse-making.
  3. Execute an aggressive action plan against measurable milestones.

competent crew checklist

sailing crewThe competent crew course introduces the complete beginner sailor to cruising and  teaches personal safety, seamanship and helmsmanship to the level required to be a useful member of the crew of a cruising yacht.

There is no minimum age.

The RYA (Royal Yachting Association) competent crew requirements for those acting on a sailing or motor yacht are:

[Read more…]

It’s unwise to pay too much

“It’s unwise to pay too much, but it’s worse to pay too little. When you pay too much, you lose a little money – that’s all. When you pay too little, you sometimes lose everything, because the thing you bought was incapable of doing the thing it was bought to do.

The common law of business balance prohibits paying a little and getting a lot – it can’t be done. If you deal with the lowest bidder, it is well to add something for the risk you run, and if you do that you will have enough to pay for something better.”

– John Ruskin

Pocket Notebook

pocekt notebookAlong with my smartphone, minimalist money clip, and hands-free headphones, I carry an Evernote Moleskine pocket notebook with me daily.

In my pocket notebook, I write every morning before anything else, the top 3-5 tasks I need to do that day, and then star the one that will bring the most results and is easy to do. That I then do before doing anything else – even if it takes me half the day.

There’s something calming a satisfying about physically writing down my thoughts on paper, and I’ve been doing this for over 9 years now.

Don’t get me wrong, it’s not a to-do list, but rather a process of determining the most important things I can do that day to take my life, my company or the life of someone else to a new level.

Here’s some excellent pointers on the benefit the pocket notebook habit from a recent article I read on LinkedIn: [Read more…]

Via Ferrata

via ferrataOne of the greatest thrills that I’ve experienced on a regular basis in life is via ferrata (iron path in English, klettersteig in German) is a fixed iron cable ropeway up exposed rock faces, that you can clip onto and climb some of the most amazing routes of the world. With it’s minimal equipment requirements, it provides access to places normally reserved for experienced rock climbers and mountaineers with lots of gear moving at slow paces.

Via ferrata allow otherwise dangerous routes to be undertaken without the risks associated with unprotected scrambling and climbing or need for heavy climbing equipment and skills. They enable the relatively inexperienced (I take children on some routes) a means of enjoying the dramatic positions and accessing difficult peaks normally the preserve of the serious mountaineer; although, as there is a need for some equipment, a good head for heights and basic technique, via ferrata is as a distinct step closer to real rock and mountain climbing.

[Read more…]


bujinkanBujinkan is dedicated to the study and promotion of traditional Japanese martial arts as taught by Grandmaster Masaaki Hatsumi, in Noda-shi Japan.

The Bujinkan martial art comprises nine different, but complimentary, martial arts traditions that encompass all aspects of personal combat and self protection skills. The training consists of unarmed and armed personal combat techniques, as taught in Japan. This martial art is truly martial in that it is centered on centuries old, combat-tested techniques. It’s not a sport martial art, nor are competitions between practitioners arranged.

While this sounds very serious, and indeed it is, Bujinkan is also about self-knowledge, improvement and living without fear.
As Hatsumi-sensei says, “…to become people that can live.” [Read more…]

Daily Rituals Summary

daily rituals

By Mason Currey

In this entertaining, if repetitive, collection of daily rituals of nearly 200 of some of the greatest minds of the last four hundred years, you’ll hear the daily routines of famous writers, thinkers & artists.
I listened to the book on Audible, usually during short driving trips. Here’s the link if you’d like to buy the Daily Rituals Book for yourself or as a gift.

Obviously, having a reoccurring daily routine such as a morning ritual is a pre-requite to achieving any long-lasting success at a chosen craft or skill, but here is a list of the themes that seemed to appear with each of these 161 inspired and inspiring folk: [Read more…]



Let simple be the mantra:

  • Make your contracts brief, small, simple.
  • Make your projects short, finite, and clear.
  • Make your deliverables obvious, simple, and measurable.
  • Make quality a higher priority than quantity (if you refuse to accept anything but the best, you very often get it)

I believe that living simply – the art of minimalism – is a basic human need. [Read more…]