Dan Lawrence

So he has some really good conversations.

And then the end of the run, we had a reward mechanism.

I'm a bit of a coffee snob, Charles.

So I like a nice bougie coffee.

So he had a nice coffee and then he dropped me home.

So you can see how I set that environment up.

remove friction and then we didn't start by running a half marathon we started with a 5k and then we made incremental increases on the volume so i wasn't hobbling around for three days you get this acute spike in training loads it increases injury risk and i then anchor a negative thought process towards running well actually it wasn't the running

It was the suboptimal strategy going back to our previous point that actually then made me veer off track.

So again, start where you stand, environment audit, and then be around people who actually maybe are a little bit ahead of you.

He was a better runner than me.

So I thought, okay, he's going to pull me up to his level and I made it easy for myself.

So that's just a couple of tricks and traits that we follow.

for me, it starts with where you're going.

One of my favorite quotes, Charles, if one doesn't know to which port one is sailing, no wind is favorable.

You're quite merely treading water.

You're going around in circles.

So we've got to know where we're going first and foremost.

I'm going to talk now about outcome versus process goals.

I do believe you need to know where you're going, but

something we say in pro sport is winners and losers have the same goal the goal is to win right of course it is but that doesn't get you any closer to the goal it's an intention it's like if i say i'm going to run the marathon brilliant i'm going to run london marathon intention is there but that doesn't get me any closer i haven't done any strength conditioning i haven't understood any running volumes i haven't dialed in my nutrition to give me the fuel for the work required so there is no strategy so we've got to know where we're going the outcome needs to be set absolutely but then we've got to reverse engineer the process