Was up at 5am this morning. As I continue to make progress. Back to my next new peak physical state of existence.

Stretched with ball in hip for about 30 minutes. Then used the foam roller for another 30. Then we set off for our run.

The idea I had was to do hills. This would get my legs firing again. Full range of motion. Without hammering on my knees. Especially right off the get go.

An adjustment I’m making. Instead of heading out right away. With super rigid form. Quite jarring. And clearly. Not ideal for the knees.

Wow I’m excited to be back. This feels like I’m back. My patience paid off. Just continue to do this. With my leg strengthening and the stretching. Without ignoring my calves. Now I’m seeing how much I ignored my calves.

And if I’m treating them right on then back. And then roll them on the front that’s gonna be good for shin splints.

Then the various leg exercises. Build up my quads. Clearly the quads not strong enough and now quite obvious I was not doing any of those exercises for strength. The deep squat was good for hip mobility etc. but yeah definitely need to get the squats. The lunges. The hip hinge for the hamstrings. Could do more for the hamstrings. On my back curl heels to my butt with feet on foam roller.

11:04 — the golf practice there for a few minutes was right on point. Able to work through the flow. The steps. Pretty quickly. And then arrive at the precision target feeling super sharp. Feeling like you’ve got enough to solve the puzzle.

But then. That’s just session 1. You get better if you keep progressing. Keep increasing the resistance. Or difficulty. On the calibration. So when you reduce the difficulty. Give yourself a target. You’re able to experience new levels of skill. The final session is literally adding weight.

The strobe light. And the weight.

Those are the things. If stacked. I mean I know just the weight. When you do reps with it. And then take it off. You’re operating on a totally new level. Same with the strobe light. Another session would be add weight only. No strobe light. Which probably makes sense. Then finish with the combo. That just extends the practice protocol. A full new session. Not sure I have enough code space for that

11:20 — right on. I’ve got this ai doing some deep research for me. This is epic. I was able to summarize my thoughts yesterday on my walk. Then, looks like two high quality ones. For b2c and b2b.

I’ve never had ai that can go this deep to find boutique hotels. Can get golf courses next etc. the previous attempts it was not powerful enough to go out and get this for me. So it’s a new paradigm. And it’s a fresh attempt. On an old idea.

But. Timing is everything.

It’s doing the research. Getting the list of 20, specific to what I’m looking to target that would have highest likelihood of making a sale. Which is epic on its own. And then I’m having it construct a set of three emails designed to convert the first one into a customer. And thennn I’m like. This is b2b and I think we could then post an add on linked in and test how that would convert too. And it does that and gives me the necessary back end inputs to be an effective campaign.

This tailored email it’s making. Having done research on the specific hotel. Booooom. This is fire.

This feels similar to how much better image generation is. Versus when I tried it the first time. Dall-e.

Now to create images for ads. With product in hand of digital models. Without having to set anything up or pay for anything. This is epic.

11:30 — why am I running? Because I don’t have time to golf, so this is something that provides similar satisfaction building the skill, testing myself mentally and physically, gets me moving and active and fit to combat sitting at a computer all day, forces me to build new routines, learn how to make time and space for this specific activity consistently, learn more about myself, about my body.

The power of doing something hard. Plenty of YouTube’s and podcasts and books about it.

The power of doing something you’ve never done before. Learning how to do it, unconscious incompetent. Conscious incompetent. Etc. basically. You have an idea that this hard thing will be good for you, that it will be hard. But you go for it. Because you don’t know any better. The experts will all know how hard it is and tell you you’re crazy. But I’ve got a suspicion that the way I’m going to do it, that it won’t be that hard. There is of course lots of uncertainty still having never done it. And having stumbled and injured myself. And then coming back and getting myself ready to run this test race. But the 50k. It’ll be like a hike. That I get to cruise. It won’t be so jagged, I won’t have a load of gear, I get to cruise the course. And then hike the hills. Control my declines. Yeah it’ll be a big day of exercise. After this recent injury. I believe I’m on the right track. If we can get through the half then we’re on track to win the day for then 50k.

Dealing with the criticism as you inevitably stumble. Learning how to adapt and avoid making the same mistakes twice.

And this ultra marathon. It’s ultra hard.

It’s similar to how ultra hard it would be to be in my sister’s shoes. So an opportunity to highlight someone who’s going through something way more challenging. And either raise some money for her movie marathon page. Send her some words of encouragement. Or also simply, awareness for people to get in tune with their bodies. Hindsight she noticed she was losing weight. So advocate getting checked out. Early and often.

3:28 — I compiled the pitch. For b2b and b2c. The b2b was actually pretty legit. Plus the LinkedIn ad question mark. Leaving money on the table, hard to believe we’ve never realllly gone after b2b. It’s been such a chore tho. But finally we have gpt to do a lot of the heavy lifting compiling and crafting. And then it would custom tailor to each location or make various ads. It’s insane. And then the other… I finally spilled the beans. It’s been an idea for over a year. Easily over a year. I tried making a website back in the day. Word press. But just not solid. But then seeing Owen test it out on the website. I’m like. Let’s gooo.

It’s been years in the making. This is effectively the ultimate rendition of the custom phone case. I iterated. Deliberated. Massively. Before sending this out. Required a lot of pressure to finally put the final version together and send it. But this is something I’ve tried to condense so many times. I’m sure Owen will still poke holes in it. Not want to do any of it. Feel overwhelmed by it. Or I might be pleasantly surprised that he’s been thinking the same things. I highly doubt he came up with the wizard website. So maybe that plus the explanations helped it come together. He’s already setup the chat and the ability to like iterate a design. So all that tech stuff he’s tested and figured out for the website. Unsure how it would work or if he knows how it would work for a standalone site. And likely my guess he hates the idea of a second website. But. As mentioned. This would be the ultimate lead magnet. It’s like the definition of a lead magnet. So. All the things he has against it. Because he always has a no first policy. But I think there’s too much to argue. He’s doing other stuff. I get that. To change direction right away. Not happening. To ignore altogether would be quite disappointing. I’m hoping it makes sense to him and he can run with it. I think the form would be super simple. And ai can craft the first ads. I’m definitely nervous as he’s notoriously been the gate keeper. But this wouldn’t touch the current website. So that’s good right. He’s avoided plenty of the things I suggested to improve the current website. But also if done then the main issue I’ve got is the name. Would be much better if it had phone case. As that’s our primary product.

I feel like it’s is a home run. It’s not perfect as I’ve described. But I provided plenty of colour to paint the picture. And then from a technical standpoint. Can build from it. Iterate and fine tune.

6:47 — just waiting for dinner. Kids played well on their own in the basement. Lauren cooking dinner.

I got out for a run after work. Then did a workout. Legs arms core bit of back. And stretched it all out. I’m realizing how much I neglected my calves. No wonder they were so tight ready to blow. I didn’t help them at all. And then my quads I was not building those at all either. To help with my knees. And so. The takeaway from the run. Was… we’re back baby! I was kind of gassed. I picked up the pace a bit. I definitely lost a step. But at the same time. I was sitting for a few hours. End of day. And then did the hill sprints in the morning.

I was cautiously optimistic with the run after work. Less is more. Turn back when you’re still feeling good. Thursday today means I’ve got tomorrow and Saturday to recover. If I’m anticipating doms. Making sure I have enough time to recover. If I just do light workout stuff. Help it flush. And get a little build. I’m curious what I’ll be thinking on Saturday. Running the half marathon is not super scary. I feel that the patience paid off for my knees. And making sure to build my legs. These things are definitely playing a role here.

And doing what I can to come back. Getting into the full sprint on the way back. And this morning. These are important to get the whole body fired up again. After being dormant for several weles