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#548 Busy Schedule, Stronger You: The Time-Crunched Athlete Playbook
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Think you need more time to train? Think again. In this episode, Coaches Rich and April flip the script on the biggest excuse in endurance sports and show you how to thrive inside a full calendar. You’ll learn practical strategies like the A/B/C workout system, habit stacking, and energy-based scheduling so you can stop chasing perfect weeks and start building consistent ones. If your life is busy (and whose isn’t?), this episode delivers a clear, actionable playbook for turning limited time into meaningful progress—without sacrificing your career or relationships.
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Transcript
Intro
Introduction and Mission
00:00:20
Rich
Welcome to episode 548 of the grit to greatness endurance podcast. Coach April, it is independence day weekend. How about that? Huh?
00:00:30
April
Yeah. Happy birthday, America.
00:00:32
Rich
Happy 250 of them.
00:00:35
April
That's amazing.
00:00:35
Rich
How about that? Hey folks, we're your hosts coaches, rich source and April Spilde and we are on a mission to help endurance athletes train smarter, race stronger and build the grit it takes to achieve greatness.
The Time Challenge for Athletes
00:00:47
April
Yes. And in this episode, we are going to tackle one of the biggest challenges endurance athletes face, finding the time to train consistently in the middle of a busy life. So whether you're juggling work, family, or both, this episode delivers a practical, no excuses framework to help you stay on track and keep progressing. Let's get gritty, Rich.
Celebrating Community Achievements
00:01:12
Rich
Let's do this. Hey, and you know what, April, before we get into all of that great discussion that we're going to have, I want to take a moment in every one of our episodes, and we do this already, but we're going to be really formal about this. Let's celebrate our Grit to Greatness endurance community, and i want to give some shout-outs. i'm Actually, I'm going let you give some shout-outs to last weekend's athletes. Go for it.
00:01:34
April
Oh, I'd be honored to. So we had Caroline young Henry. She placed first in her age group in the sprint lake to lake tri. That's amazing.
00:01:44
April
I saw the photos, very proud of Caroline. Then we have Paul Hunziker. He plays second. I mean, we are just podium left and right. Here he plays second in his age group at sprint black diamond triathlon in Washington.
00:01:59
April
And then of course we were there to celebrate, which you were racing your heart out. It was awesome, but we were there at Boulder sunrise bonanza with Sasha Goldsberry who took first place in her age group in the Olympic.
00:02:05
Rich
Mm-hmm. Mm-hmm.
00:02:14
April
And then of course we got to meet and see Kevin race, Kevin Bauer. That is a coach Lawrence athlete. So big shout out to you, Kevin. We loved having our Grit to Greatness team represented well at Boulder. Coach Rich, you were awesome as well, repping the gritty green. And then shout out to Nitu, who volunteered as part of her learning journey as a newer triathlete. We were just so happy for her as well.
Upcoming Challenges and Personal Goals
00:02:40
Rich
Yeah. And you know speaking of community, we had even alumni there. So Rubina, it was great to see you out there. As always, just you're such a part of the community. And hey, we got a big training weekend happening. I think, isn't Kevin Bauer out there with Coach Lauren in Lake Placid this weekend?
00:03:01
Rich
They're going to do a little training camp?
00:03:01
April
I believe so. Yes.
00:03:02
Rich
Yeah, good luck. Good luck, guys. we're We're rooting for you. And hey, I am going to be riding my Pike's Peak Climb tomorrow. And everybody who was kind of on the hook, you know, like, you know, maybe they'll go with me.
00:03:18
Rich
Everybody got off the hook, I think.
00:03:19
April
Yeah, thank you, Rich.
00:03:20
Rich
I've got one i got one i got one person waiting who might, but i it's looking pretty doubtful, but we'll see.
00:03:27
April
Well, I just want to celebrate you and congratulate you on keeping that tradition alive.
00:03:28
Rich
But that's what...
00:03:31
April
Cause I know that is a commitment. I did it last year, did not make it to the summit, but also recognized. I probably didn't have the right gearing and I had an absolute blast with rich.
00:03:43
April
It was awesome. So I will be thinking about you from the comfort of my home as you are climbing America's mountain rich.
00:03:51
Rich
Thank you. Thank you. Thank you.
00:03:53
April
All right.
Joining the Community
00:03:53
April
We've got a few of our athletes that have upcoming races. We have Marcy who's doing Leadville 50 mile silver rush.
00:04:03
April
That's amazing. Also Mike Murphy, who's taking on the festival of speed track racing. Wow. Rich 1k and 4k in Pennsylvania.
00:04:15
Rich
Isn't that cool?
00:04:16
April
Yeah, that's amazing.
00:04:16
Rich
i just talked I just talked to him this morning. His training format is so different. like I mean, like all these, you know, like one minute and eight, you know all these crazy little ratio efforts that are just kind of unique to track track training.
00:04:29
Rich
Anyway, listen, if you want to start training with Grit to Greatness, I mean, listen, we we obviously have a wonderful experience. culture of athletes.
00:04:42
Rich
Everyone's on a different, you know, kind of journey. And we're here, no matter what your journey is, if this sounds enticing to you, if you want to be a part of our team, come check us out. We have plans for, you don't need a coach to achieve greatness.
00:04:56
Rich
We have all sorts of options for you. Just reach out. We've got a link here in the show notes, choose your path, check in with us, and we'll help you help you get there.
00:05:06
April
I'll just add with that real quick to that. You just like coach Richard, you don't necessarily need to have a coach to be a part of our community. We have non-coached athletes who represent well, who are of course, a part of our team meetings and webinars and all the things that we do to try and get our, keep our community together. So don't, uh, we, we want you to be a part of it.
00:05:28
April
Go to our website, check it out, choose your path, and we will definitely get in touch with you.
Introduction to Vespa for Endurance
00:05:35
April
All right let talk about our me segment today, which is all about how to hack the time crunched athlete.
Building Sustainable Training Habits
00:05:43
April
So here's the problem, everyone. It's 5.30 a.m. The alarm goes off. You hit the snooze. You intended to train. But yesterday ran late. The kids needed help with the homework and work stress followed you home. And by the time you finally had a moment, training felt impossible.
00:06:04
April
Now we want to fast forward to the weekend. You try to cram it all in You've got these long workouts, lingering fatigue, and that nagging feeling of, why can't I just stay consistent?
00:06:18
April
If this sounds familiar, you are not alone. Time crunched athletes aren't failing because they lack motivation. They're failing because their environment and their schedule aren't designed for success. This reminds me of a, uh, one of the things in the one thing rich around your environment, not supporting your goals.
00:06:37
April
And I feel like absolutely. We can hack this a little bit on looking at the schedule. So over to you, Rich.
00:06:45
Rich
That's a rule relief. i thought you were going to say, you know, this really reminds me of of you, Rich. And it it kind of does. So, hey, listen, April, this is right up your alley, right? We're going to have a blast with this.
00:06:55
Rich
You know, listen, we are going to help you build sustainable training habits. We're going to talk to you about like how to build sustainable training habits. We're going to talk to you about how to integrate workouts into your real life, not just an idealized version of it.
00:07:07
April
m
00:07:08
Rich
Talk about calendar blocking and how to eliminate decision fatigue and how to achieve consistency without sacrificing your career or your relationship. So instead of chasing perfection, hey, progress over perfection always. It's time to build a repeatable framework that works with your constraints. Introducing the blueprint, key strategies to help you train smarter, stay consistent, and make progress no matter how full all the demands get.
00:07:38
April
Well said. And I think this blueprint starts off in the beautiful right first direction. When we think of what does it mean to be a consistent athlete? And that is always starting with that identity first. So we need to shift our focus from being outcome-based, i.e. I need to train more to identity-based. So an example of that.
00:08:01
April
I am a consistent athlete. I consistently do my workouts instead of I'm always late or I never have time for this, or there's always something that takes this place. When you start to align your goals with your values versus outcomes, like that identity piece,
00:08:20
April
fits in, right? That comes into to play. So we need you to think about this from the perspective of how, if I'm saying that I am a consistent athlete, how are my values and the time that I am dedicating aligning with that identity? And when you start to shift that, right, it can be a powerful, uh, motivator as well as,
00:08:43
April
Lining up the dominoes. This is going to be a lot of one thing language here, rich, but lining up the dominoes so that you build the habits that you need so that this becomes your norm, your new norm.
00:08:47
Rich
Thank you.
00:08:53
April
So we want you to ask what would a consistent athlete do today? Given my real constraints, how can I align with the identity?
00:09:05
April
of being a consistent athlete. but Remember that consistency is always going to outperform intensity. So even if it's just, I can only commit to this today, what would a consistent athlete do? They would still show up and commit to what they can commit to. And again, work to improve and optimize the schedule each day, each week. And over time, that's how we build the identity of a consistent athlete.
00:09:33
Rich
Well said, Coach April. All right. they Calendar blocking is key. This is where you gain your control. This is where you actually make the commitment.
00:09:44
Rich
A wise coach mastermind coach, Tony Hampton, once said, we make time for the things that are important. We make excuses for the things that aren't.
00:09:54
April
Mm-hmm.
00:09:56
Rich
It's going to get on your calendar if it's important enough. you know and this And this comes down to, I'm going put a little of cut caveat here. You got to understand your priorities, right? When push comes to shove, what has the priority, but treat this like a commitment. This is just you know this is like a meeting with your boss. It's not negotiable, right? You put it on, if it's on there, you're doing it.
00:10:18
Rich
Fixed week training windows. That's a great place. If you can block out either a day of the you know a day of the week for your long ride or run or that special time. For me, it's always going to be in the morning. I have 100% chance of doing it in the morning because i control when I set my alarm, regardless of what's going on.
00:10:39
Rich
I also control when I go to bed. So that means I can control my sleep time. Now in the afternoon, i can never predict how my day is going to end. So I always like to start with my most important things first.
00:10:53
Rich
And yeah, there you go. It's not your calendar. It's not real.
00:10:58
April
I completely agree with that. If you show me your calendar, i will, I can tell you who you are, right? I can tell you what your priorities are. And if your calendar is not aligning with that identity that we just talked about, then we have a misalignment going on.
00:11:14
April
So how do we break that down so that we can actually make this work for us? Remember that not every day is perfect and we need to plan for that. We're going to introduce here a three level workout system. So not all of your workouts are created equal.
00:11:31
April
And with that understanding, it can give you some grace to, to utilize that calendar of those priority sessions where they need to be. So if you know, for example, rich I'm going to give you what happened two weeks ago, right? We had I day or in processing day here at the Academy, which welcomed in 1100 new ca basic cadets.
00:11:54
April
I had a early, early start to that day and a late, late finish. So knowing that Wednesday, i was not going to be able to do any workout. I had to shift my calendar to prioritize those key sessions that I couldn't miss and let go of the ones that I could. yeah,
00:12:14
April
you want to look at if you're using tri dot specifically here, you can see where your priorities are based on the scores aligned with the workout itself and the higher score or the more XP that you are looking at. That is typically the higher priority workout that you want to achieve. So if you're not using tri dot, that's okay. We want to,
00:12:38
April
share that you can typically figure out those key sessions by duration and intensity. So if you're not able to make a workout work, that's okay. You can make the priority ones work. And if we break this down into kind of an ABC model here,
00:12:55
April
A would be the ideal. workout would be all your sessions as prescribed. B would be modified. And this again, talking through what's priority and what's not, this can be shortened. This can mean reduced intensity. And then we also have C the minimum, whether this is 15 to 20 minutes just to keep the habit alive, or it's Hey, one day I can do my long run. I'm not going to double up, triple up workouts just because i think I have to do them because I miss them in the week. You're identifying what those critical mo key workout sessions are and the amount of time that you can commit and you're going do it and then let it go.
00:13:36
April
Keep moving forward. This eliminates that all or nothing cognitive trap.
00:13:43
Rich
You know, and that really is such a, you know, what a great discussion, right? Because you don't need to do the full hour to get benefit from a training session if it says an hour, right?
00:13:55
April
Well said.
00:13:57
Rich
Right? you I mean, just like you said, 15 to 20 minutes, that that C workout minimum, that just that 15 to 20 minutes, it might it might be the most important 15 to 20 minutes of that 60-minute workout.
00:14:10
Rich
Do that, you know?
00:14:10
April
Absolutely.
00:14:13
Rich
And this you know really making this a habit, finding the trigger to be the thing that sets you up for the habit that you want to create. It might be for you know might be after coffee, you do your mobility work. For me, after coffee, I do my run.
00:14:32
Rich
For others, it might be after work, you do your run.
00:14:33
April
Yeah, have me too.
00:14:35
Rich
For me, it's after I coach my athletes at in the evening, it is time for me to transition into bed you know kind of bed readiness, sleep readiness.
00:14:47
Rich
And this is a great time for me to combine some meditation along with some mobility work so that that becomes my trigger. So whatever your trigger is, find your trigger.
00:14:58
Rich
and do it every day. Take your own 30-day challenge for a really complicated habit.
00:15:01
April
m
00:15:03
Rich
you know If you're ready to go kind of step up to you know the the elite level habits, it might take 60 or more days, but start with something simple.
00:15:41
April
The less barriers you have, the less friction you have, the easier it is going to be for you to make that shift. So Rich brought up a great idea of a 30 day challenge.
00:15:52
April
Now I'm going to add on to that with when you think of what your challenge will be, make it so small that it feels effortless, that all it takes is a knock of that two inch domino to line them up to get that chain reaction going. So that could be laying out your gear the night before.
00:16:10
April
It could be using a simple workout for a busy day, that 10 to 15 minute session. It could be choosing a look, a convenient location. And the big thing here is that we want to remove any type of reason barrier excuse.
00:16:29
April
To not show up for yourself. So I want you to even think when you hack this to think back to the night before, what can you do in that evening routine?
00:16:42
April
That's going to make it easier for you to not hit snooze at five 30 when your alarm goes off, what can you do to set yourself up for success that you really do live the identity of a consistent athlete because you've removed those barriers.
00:16:58
Rich
Love that. And while you are doing that, communicate with the people around you who care about you. Hey, guess what I'm doing tomorrow morning?
00:17:08
Rich
Guess what I'm doing tomorrow? Communicate with your support system. what what is it that you are What is it that you are going to do tomorrow to align your expectations with your partner, your family, with your boss, with your fellow teammates, every day, April, coaches, April, Lauren, K.O. and I write down our three wins for today and our three wins for tomorrow. And usually one of our workouts, our workouts are in that that list typically. And what it is doing, it's also setting a commitment, you know, hey, I'm putting it out there.
00:17:48
Rich
They know I committed to this. i don't want to go up there tomorrow and go, didn't get that done.
00:17:55
April
m So you just gave us and a great next level tip here with, uh, what we're going to talk about next, which is focusing on our wins. So We're not looking for perfection.
00:18:08
April
Yeah. Thank you. Lay up into this. Anyway, we're not looking for perfection, right? We are looking for getting better consistency, building the habits, all the things we've been talking about and giving yourself the credit that you need to keep moving the needle forward. So missed workouts are going to happen.
00:18:31
April
Don't let that spiral spiral you out of your habit. You can absolutely evaluate, so excuse me, evaluate success over seven days. It is helpful to capture those notes after the workout, but we want you to look at this from a big picture. If you missed a workout, if you missed a couple of workouts, that doesn't mean that your whole journey is over or that you're not an athlete.
00:18:57
April
It just means, Hey, we need to reevaluate and let's start over tomorrow. Let's start over. Let's not wait till Monday. Let's start over tomorrow and, uh, get back on the horse as they say, and aim for that 80, 90% execution.
00:19:11
Rich
Yeah.
00:19:13
April
I love this, the 80, 20 Pareto principle. It's one of the things I live by rich. It, especially when you think about it from the, uh, from the tri-dot platform, it kind of makes it easy when you think about like the 80 train X score, hitting 80% of your workouts, and then, uh, showing up consistently for yourself and getting the key sessions done guaranteed more than likely you're going to be hitting the nail on the head.
00:19:41
April
Or when you look at the big picture over time.
00:19:44
Rich
Yep.
00:19:45
Rich
Well, if that's not that's not enough for you, I'm going to give you one last little tip here. And that is energy management and time management. Let's pull those two things together here. Find out, like, you probably have a pretty good idea when your peak energy window is. For me, it's the first thing in the morning.
00:20:01
Rich
I just know it.
00:20:02
April
Mm-hmm.
00:20:03
Rich
And that is where I'm going to do my best work. It's going to do be when I do my best thinking. And it's also going to be when I have just the most energy to really focus on things like, hey, paying attention to me and putting in, you know, just having the, you know, the resilience also kind of, you know, by being fresh and feeling, you know, knowing I've got a lot of energy, that's going to give me more resilience in my workouts. So is it early morning for you? Is it your lunch break? Is it the evening? I mean, everybody's different. Everybody has a different rhythm. Just schedule your key workouts around your high energy zones or high energy times, not just your available time.
00:20:41
Rich
You know, be and engineer your schedule. Be the master of your schedule. Your call to action. Take 10 minutes today. Calendar block your entire week of training this next week.
00:20:53
Rich
Shouldn't you take that long? Assign each session an A, B, or C version and commit to showing up no matter what.
00:21:01
April
You know, this is so kind of timely, Rich. I'm reading this book called Designing Your Life. And it's got these these worksheets that come along with it where you basically map out your day, what happened the previous day, and you assign an energy and a positive or negative, right? So how high energy and engaged were you?
00:21:26
April
And how was the the the positive or negative of that moment? And I can't tell you how enlightening it has been for me. totally can agree with you on the morning time. That is also my most productive, creative, high energy self, like the state of flow can really come in during those times. But you don't know what you don't know.
00:21:46
April
So if you really, yeah, take that 10 minutes,
00:21:46
Rich
That's right. Yeah.
00:21:49
April
To think about not only your calendar, but what is your, when is your flow state typically, when is your energy and positivity the highest? And that can really set you up also for optimizing your
Blueprint for Time Management
00:22:01
April
calendar. So here is the blueprint for time crunched athletes. First thing we want you to do is audit your current schedule, identify those 30 to 60 minute windows and eliminate or reduce reduce low value activities.
00:22:18
Rich
Step two, build your non-negotiables. Minimum weekly sessions, realistic, not ideal. Anchor workouts around your busiest days to make sure that you you know you've got your best chance.
00:22:31
Rich
And yeah, make sure that it's also in your energy zone.
00:22:36
April
Love that actually, that's kind of a perfect reminder to that. It's the science is there to show that if you have something that drains your energy, if you pre-plan something that's going to boost it, you're more than likely going to commit to the thing that's fatiguing you to get to the other side of the positive. So encourage you to try that hack as well. So rich, if you have a busy work day and you're like, man,
00:23:01
April
What's one positive thing that you could do to reset that energy when you go home or when you are heading into a coaching call or when you are heading into your evening routine, like that's a really good way to offset the negative.
00:23:10
Rich
Thank you.
00:23:16
April
So we want you to create a weekly template, pre-plan those workouts into your calendar, actually put them in your calendar, right? We're not just putting this in the clouds. You got to move it from clouds to calendar and then color code those sections, sessions for clarity.
00:23:32
Rich
Step four, communicate and align your, align your stakeholders, get buy-in from your family and support system and set expectations for your training time.
00:23:44
Rich
You know make it really clear. I'll be back. You know, this is the window that I'm going to be doing this and I'll be back by then. And then you're a hundred percent back when you're back.
00:23:51
April
Hmm. That's such a good reminder to bring in the stakeholders. They are everything. And they're, going to help you with keeping consistent so much easier when you have a support system behind you, when you don't, then when you don't. So step five, your last step here, we want you to execute with flexibility.
00:24:12
April
Life happens. And that is where we are being called to be adaptable. So pivot points are important as athletes don't quit. And remember those, that that those short sessions still count.
00:24:26
Rich
This is awesome. This is a great question. I'm really so, I'm so glad that we were able to take this one on this week. And this, i really hope like everybody got something from this in your learning journey here in the endurance land, but also outside of your, and like, there's probably some really good things that you could take away from this that will help you build habits toward other goals and other priorities.
00:24:52
Rich
Listen, you've got a coach about your endurance training. You got to you got a question about what we just covered here today. Reach out to us or submit your question on our contact page. The link here is in the show notes. We would love to hear from you. We would love to dive in and address your question.
00:25:07
Rich
Reach out.
00:25:08
April
Rich, this just leads perfectly into our fun segment, which is called Time Crunched Confessions. So this segment is dedicated to every athlete, including you and me, because we're going to be spilling the beans here, who has ever looked at a completely packed calendar and said, sure,
00:25:27
April
I could still fill it fit in a workout. So because training does not always happen at the perfect time in the perfect place with perfect energy, perfect weather, and perfectly organized nutrition.
00:25:37
April
Sometimes it happens at four 47 in the morning. Sometimes it happens in a hotel gym with one treadmill, a broken fan and a dumbbell rack that goes from 15 to 70 pounds straight.
00:25:48
Rich
Ha ha
00:25:51
April
And also sometimes it happens because you realize you have exactly 38 minutes before the next thing on your calendar. So today we're confessing the weird, the chaotic, slightly questionable ways that we're making our training happen. And rich, I'm going to read you a confession.
00:26:07
April
And I want you to think of a time and if it's, if you can't, if it hasn't happened, that's okay. We'll move on to the next one, but I'm going to read a confession. I want you to share a story with me of whether or not this is a true here.
00:26:19
Rich
Oh, I think I've got them all.
00:26:22
April
Yeah.
00:26:22
Rich
ahha
00:26:23
April
Okay. all right. All right. Confession. Number one, the I'll just do a quick one.
00:26:29
Rich
Run all the time.
00:26:31
April
Yeah.
00:26:31
Rich
Bike all the time. I will do a 20-minute run. I just did one. i I only had 20 minutes. I just did it.
00:26:41
April
You know what? I think those are some of the best runs I go on is the, I'll just do a quick one because you get in, get out, get on with your day. And sometimes that's like the pat on the back that you needed to just let it go.
00:26:54
Rich
Yeah. And I did the important part, you know, I did a you know short little shorter warmup and I did the important part, the short little cool down and.
00:27:01
April
Got it done, baby. Yes. Confession number two, the parking lot transition.
00:27:08
Rich
This morning.
00:27:11
Rich
Out of Chatfield. Yeah, absolutely. Yeah. Oh, oh, oh, and oh, and I did it. Oh, I did it the other morning coming from the pool too, because I forgot to bring my my work clothes into the locker.
00:27:21
Rich
So like I changed in my car to go to the office.
00:27:22
April
Oh, man.
00:27:24
Rich
That was pretty fun.
00:27:27
April
I'll tell you one. Oh, my gosh. So I one of the days I had a really early morning at work and I decided I was going to go straight from the pool to work. And of course, being in the military, you have a lot of uniform items, Rich, but a little knickknacks that you need to bring along to make sure you're in like in In uniform is what it's called.
00:27:46
April
So I thought I had everything, Rich. I thought as soon as I got to the office and started putting my gear on that I was good to go. Well, I forgot my dang blousing straps, which is what you use to blouse your pants over your boots so it has a nice cuff, right?
00:27:57
Rich
Oh, yep.
00:28:03
April
But being the ingenious person that I am, No, I didn't use that. I didn't use a hair tie because I got short hair. I used rubber bands, rubber bands, baby.
00:28:14
Rich
There you go.
00:28:15
April
Those worked great for the day and, uh, you know, we made it work. So that's adaptability and in motion.
00:28:22
Rich
It's awesome. That's awesome.
00:28:25
April
All right. Third confession. The meeting ends at eight 30 workout. workout
00:28:31
Rich
trying to, what does that mean?
00:28:34
April
I think this means to me is what I was thinking was that it ends at eight 30. So I can go to the gym right at eight 30, like it ends at eight 30.
00:28:42
Rich
oh
00:28:42
April
So I still have time between now and then to get this in.
00:28:47
April
Does a meeting always end at eight 30 though?
00:28:50
Rich
Like, would you do the workout before the meeting or is it that you're trying to get the meeting after the workout after the meeting?
00:28:56
April
You're trying to get the workout after the meeting.
00:28:58
Rich
oh gotcha. Okay.
00:29:00
April
Yep.
00:29:00
Rich
All right. All right. For me, it's like so foreign to even think that I could actually go do that, like in the middle of my day.
00:29:08
April
Yeah.
00:29:08
Rich
Like I just, it lost, could we do, how about we do this? Could we do this meeting ends 430? Okay.
00:29:15
April
Yes.
00:29:16
Rich
Sorry. Can you, you want to just set that up again?
00:29:18
April
Yeah. So the meeting confession, number three, the meeting ends at four 30 workout.
00:29:27
Rich
Yes, so I could totally get this one, you know, because like I have a pretty tight window sometimes between work and the, you know, the evening activities. But this I could really see trying to sneak in a quick one, you know, maybe at the office or on the treadmill at the office or, you know, on the treadmill as soon as I got home just before my evening work. So yeah, yeah, I've got those for sure.
00:29:49
April
I would say that if this happens to me where I'm back to back, this is an occasion where I probably would have to skip it.
00:30:00
April
When I think about meetings that are supposed to end at a certain time in in the military, you're at the mercy of whoever's time you are on, it ends when it ends.
00:30:10
Rich
It'll end when it ends.
00:30:12
April
So most often than not, it's just one of those things where April don't get stressed. You're you're adaptable. You are a consistent athletes and we'll make it. We'll, uh, pick it up in the morning.
00:30:26
April
All right. Two more. We've got the confession. Number five, the lunch break run.
00:30:33
Rich
Runch.
00:30:34
April
brunch
00:30:34
Rich
Yeah. Oh yeah. I, one of my best friends from work we I did Ironman with for years, we would go on Runch. That's what we called it. You know we just, uh-huh.
00:30:44
April
I love that.
00:30:46
Rich
And we would usually stop by a Jimmy John's on the way back and, you know, and we would have our iPhone, you know, our, you know, or take a card with us and yeah.
00:30:56
April
Quite literally, run and lunch. I love it.
00:30:59
Rich
Runch.
00:31:00
April
runch I learned this trick in the reading. Oh God, now it leaves me. Oh, it's like a, it's, it's be fit. I think it's iron fit, be iron fit.
00:31:10
Rich
Yeah.
00:31:10
April
They talk about, runches and how effective they are. Even, yeah yeah even when it sounds like it's too good to be true. a lunch break run is, is absolutely an awesome tactic.
00:31:25
April
Finally, number six. Look the good enough workout, rich. What does this mean to you?
00:31:33
Rich
Honestly, that little 20-minute run was good enough. you know Because you know it got me out.
00:31:39
April
Exactly.
00:31:40
Rich
Yeah.
00:31:41
April
Yep. Yeah. It's that pat on the back. You need it. Like we talked about sometimes those that even feel better than normal runs because you're like, I still made it work way to go way to go.
00:31:49
Rich
Right.
00:31:51
April
So here is your time crunch confessions reminder. Remember, you do not need a perfect day to train. You just need a realistic plan, a little creativity like those rubber bands and the blousing straps and the willingness to stop waiting for ideal conditions.
00:32:07
April
You want to make the workout fit the life you actually have. Get those miles in when you can get that wrench in. Lift when you can rest when you need to. And if you've ever completed a workout in a parking lot, a hotel gym, a garage, a lunch break, or while your family wondered why you were wearing a heart rate monitor at dinner, congratulations. You are officially one of the gritty ones.
00:32:30
April
Now let's go make it happen.
00:32:32
Rich
Love that. Man, that was a great, great set. I love that.
00:32:37
April
Yeah. Agreed.
00:32:38
Rich
time and And so relevant for so many people as life just is getting busier and busier.
00:32:45
April
it
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00:32:46
Rich
right, well, let's close out with a quick shout out to Vespa. Vespa is not a nutrition product. It is just something that really helps you reduce your reliance on carbohydrates. It really helps you tap into clean, steady energy so you can stay strong, focused, and in the zone longer. Less sugar, higher performance, faster recovery.
00:33:06
Rich
Use the code G2GFESPA15 to get 15% off of anything in your cart. And if you just use the link in our show notes, it'll automatically apply it for you. So give it a shot.
00:33:19
April
As we close out today, being a time crunch athlete, isn't a limitation. It's an opportunity to become more intentional, disciplined and efficient. So when you master your time, you unlock your perfect potential. So remember you don't need more time. You just need to a better plan and consistency here is your superpower.
00:33:39
Rich
There you go. Thanks for spending time with us today on the Grit to Greatness Endurance Podcast. If you enjoyed this episode, please follow us and leave a rating on Apple Podcasts and on YouTube. It helps us reach more athletes just like you. Stay gritty, train smart, and keep chasing greatness.
00:33:57
Rich
We can't wait to see you next week.