​I thoroughly enjoy Crossfit's "Workout of the Day" (WOD); the element of surprise keeps the training and motivation fresh.

In Crossfit, each day introduces a new set of exercises, encouraging people to drop in and tackle workouts that might seem daunting on paper. The beauty lies in not knowing what's coming; until you turn up on the day, you don't know if the workout includes exercises you excel at, struggle with, or simply fear. It's this uncertainty that sparks excitement and keeps me on my toes.

As a running coach, my goal is to infuse that same sense of anticipation and surprise into my running group. Similar to the WOD, I refrain from revealing the workout details in advance (online coaching adds a layer of complexity as people need to manage their time). This intentional mystery serves as a powerful motivator, challenging runners to confront sessions they might otherwise shy away from. It's about breaking free from preconceived notions, pushing boundaries, and realizing the strength and capabilities that lie within.

The surprise factor not only injects fun into the routine but also cultivates a resilient mindset, fostering a community of people who are ready to take on any challenge, any time, no matter how intimidating it may seem on paper.

​I now have definitive evidence that Crossfit is significantly benefiting my running, and the impact is substantial. Following the challenging 240km Coast to Koschi race – albeit shortened to 224km due to inclement weather – I seamlessly transitioned back to both Crossfit and running on week one, without any complications.

Although I still experience some muscle fatigue and tightness in my movements, overall, I am moving well! There's no swelling, my feet and ankles are robust, and remarkably, I am free from the leg pain and backaches that used to plague me after long runs.

I'm genuinely thrilled that my decision to drastically change my training approach, reducing substantially my running volume to include 4-5 body strength training session a week, is proving fruitful in just five months. Any perceived risk and fear were merely a mental hurdle, to be expected when venturing onto an unfamiliar path.

Physically, I feel stronger than ever. At the age of 45. A goal I set for myself in 2023.

With this newfound physical strength, it's time to focus on other aspects of my running and life, and the Coast to Koschi offered an excellent opportunity for reflection on these aspects.

I plan to write a race report about C2K as soon as I get some downtime. It will be about the people, the camaraderie, the laughter, and my phenomenal crew more than the running itself. Because that's where the true magic of this race unfolds.

​I am determined to truly listen — listen to the revelations my body and soul are eager to share. 
In recent months and weeks, I've neglected self-care, avoiding moments of stillness because, it is uncomfortable. My default has been to speed through life at 100 kilometers an hour, filling every gap with various forms of entertainment - work, training, chores, socializing, kids' activities, screens, music, podcasts, games, daydreaming, and even using sleep as a means to escape the act of sitting and listening.

Come this Friday, with the Coast to Kosci, I'll have 240 kilometers at my disposal for uninterrupted listening. Sure, a significant portion of the time will be spent catching myself as I tumble into the traps of my mind, down the rabbit hole of ego, fear, and my bag full of excuses and ways to divert my attention from the present moment.

Yet, that's the challenge within the challenge, an opportunity to unravel more layers. 
They say endurance races illuminate aspects of ourselves often buried deep within. For me, long gone is the illusion that this side must always be the strong side, fearless & painless, persistently moving forward. That's a side I can tap into at will because it's entirely within my control. What remains unexplored is everything else that exists without my own interference. That is the novelty. 

Let's go, KB, let's do it.