FREE Running Seminar this Sunday

I will be putting on a free running seminar This Sunday at 2:30pm at the World's Fair Site lawn in Knoxville, TN

We'll have group instruction and short group run all lasting about an hour and then I'll stay after for small group and 1-on-1 questions.

This is to benefit the Volunteer Ministry Center and help them promote their upcoming 5k fundraiser race

Second Wind book for FREE!

Alright all - I want to thank all of you for the support, congratulate all of you on your 

accomplishments, and inspire all of us to continue to run... physically and metaphorically.

So, here on the 3 year anniversary of my book I want to offer it for Free to everyone.  Simply go 

to http://www.smashwords.com/books/view/30162

and choose to buy the book in any digital format (epub, mobi [kindle], pdf, rtf, lft, pdb, txt, or 

simply read it online).  When you get to checkout enter coupon code 

KH37T

code and the book will be completely free.  No "do this first", no sign up for emails, no complete this survey, no strings attached.  Free.

Feel free to share this offer, post it on social media, blog it, whatever you like - the offer is open to everyone.

Thanks all,

Run fast, run far, run free, and “Run with purpose” – 1 Corinthians 9:25-27

30 for 30:

This past year I turned 30 and decided to set 30 goals for the year I was 30.  I decided to not focus on any of them, to try my best to forget them and just let them come and then at the end of the year, look back at the list and see what/how I did.  Here's my list, success and failure:
What's important, is the goal setting.  Give the goals an expiration date and make them tough but somewhat realistic.

1.            30 Cycle (Coach Dodd)  

7/19/13 (with 3 people-60 min exactly)

2.          30 Unbroken Hand Stand push-ups  

did 29 and 80%, didn't get the last inch of lockout on 30!

3.          30 second uninterrupted L-Sit

Forgot to attempt this one until yesterday but Got it!

4.          30 Reps of body weight Squats              

12/20/13

5.          30 Unbroken Toes to bar

November

6.            30 Unbroken double-unders

No.  Still take a single between each double.

7.          30” Box jump                           

7/16/13

8.          30” Jean/short size           

October

9.       Get 30 People to Run or do a Crossfit workout with me             

36

10.        30 Pounds lost (188)        

Nope - 21

11.       30 New Custom Crossfit workouts created and completed        

54

12.       30 Blog entries written on SecondWind        

34

13.       30 Blog entries written on AbundantLife      

31

14.       300 Point Fight Gone Bad (original RX)

Bah!  Scored a 278 July 30th and forgot to ever retry it!

15.        300 Air squats 

July       

16.       300 Crunches        

October

17.     300 Bible stories read to my daughter              

Check

18.       300# Dead lift                        

10/11/13

19.     300# Back Squat

Hit 255 on October 11 and never retried

20.     Write and mail a personalized Letter of encouragement to every member of HV

Check

21.     Get a kipping pull-up 

July - but still completely SUCK at them 

22.     Get a rope climb                  

4/30/13

23.       Complete the  “Filthy Fifty” in 50 minutes     

8/11/13 (39:03)

24.     Preach (“major religious speaking engagement to adult audience”) 10 times

Check

25.     Run The Virginia Creeper Trail           

9/13/13

26.     Do 1,000 push-ups in 1 month                  

July

27.       Complete an Obstacle Race                        

Spartan BEAST Race 11/9/13                                       

28.     3,000 Crunches in 1 month                         

December

29.     775 burpees in 1 month                                  

August

30.   Run ½ marathon                      

3:  (3/28/13, 9/13/13, 11/9/13)