Ferate's Daily Deposit Week 6: Halftime Speech & Mt Hood.

Let’s Go!!! So Pumped You Are Here!

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Welcome to this week’s edition of my daily deposits! My weekly training and investments in my own health & wellness. Let’s get into it today! Make sure you check out my weekly Ferate 5 Newsletter as well! Which is five things I can’t stop thinking about when exploring my curiosity.

Buzzer goes off and you can hear the crowd roaring. Everyone is starting to get seated and the lights are bright as you walk out of the tunnel after halftime… team breaks and starts to jog out onto the court to start the 2nd half.

That’s how I feel about this 2nd half of 2023. Got a quick sip, took a deep breath, half time chat, refocused our intentions, and now it is time to come out to do damage! Last week was week 1 of the new year. Maybe I frame it in my mind that week 1 was the short half-time shoot around to groove your shot and start feeling good. Now we are in it. In control of how this 2nd half of the game (year) is going to go…

Want it to go the exact same as the first half? Are we going to make some adjustments to raise the standard?

Those are questions in my mind. Putting things into the context of sport help organize my thoughts, put them into a story, and help me write more clearly. I laugh because using sport as an example, making adjustments at halftime is an absolute NO BRAINER. What team doesn’t make adjustments or small one-degree turns to improve their circumstances? ZERO.

So why don’t humans do the same for their year? Why don’t humans face hardships and tough conversations more early and often? Maybe because both are hard. Asking myself why, answering the questions I ask myself, and being bold (bison) are all things I am taking action on to improve.

1. What are you working on improving right now?

2. Do you treat the end of June and early July like half-time?

3. What halftime speech are you giving to a locker room full of you?

Tough imagine all the versions or qualities of me sitting around in a circle with me in the middle figuring out a way to unite the best versions of me. Cheers to the reps.

Week 6 Daily Deposits

Monday

• Run 38 Minutes - 5.01 Miles - 7:41 pace

• Felt speedy also hit a driveway lift of push ups, rows, curls, triceps, ISO lunge work.

Tuesday

• Run 30 Minutes - 4.02 Miles

• 50 Minutes of walking on the 4th of July which was solid

Wednesday

• Felt spicy with my new Salomon Vest

• SOLO HALF 2nd time in this past month

• 1:57:52 - 13.23 Miles - 8:54 pace - 150 HR avg - Hella hot this day. Prob should have ran earlier in the day dude.

Thursday

• 21 Minutes - 2.27 Miles Recovery Run

Friday

• 60 Minutes - 6.67 Miles - 136 Avg HR

• Front Squat x5 x5 x3 x3 x2 x2 Worked up to 70kg / Chin Ups + Rows Bench SL Work & Leg Extensions

Saturday

• Speed run after being short on time from some writing at Cathedral

• Had some fun hitting some paintball with the boys too!

• 30:47 - 4 Miles - 7:41 Pace - 148 HR avg

Sunday

• Body Weight Circuit 5 sets of 30 squats & 20 push ups

• Hiked Tom, Dick, & Harry on Mt. Hood with the squad! This was a freaking fun one, even got a little action running back up to grab a bag our squad left at the top.

• 2 Hours 47 Minute Hike (167 minutes) - 9.17 Miles - Average HR 110

Week 6 Totals! Let get it week 7.

1. 296 minutes of running coming back up baby!

2. 217 minutes of walking & hiking

3. 44.34 Miles (12 MORE than last week)

Best Day of the Year Until Tomorrow…

Ferate