Excellent show, guys. My next “out of the box” event is cyclocross. I've got my eye set on a few events this winter — we'll see how it goes.

Cyclocross looks like a great time…that's taking cycling to the next level!

Have you seen the Metro Dash (http://www.metrodash.com)? Kettlebells, TRX, tire flips, sled pulls, etc… coming to the East Coast soon. We're considering fielding a small team here.

* Would you add anything to the list of change catalysts?
that list works for me. i would say that having a buddy was very key for me. the accountability and support she offered was invaluable especially in addition to the support i had from Roger. it was good to know someone else was going through exactly the same things i was.
* In a race, would you jump face first into a pile of mud?
obviously, yes!
* Do you have a competitive event on your schedule?
thinking about Urban Dare… https://www.signmeup.com/site/reg/register.aspx…

So true – I do have recent proof that you would face first a pile of mud.

Urban Dare looks like fun – don't forget about Metro Dash too!

Awesome episode! I'm referring everyone who asks me “How I did it” here to the segment on Change.

1. Would you add anything to the list of change catalysts?
Your formula works for me really well. Not so much an addition, but an expansion – the Planning part applies throughout the change you are trying to make, not just at the beginning. You have to plan your days and weeks as you go in order to keep o your goals that you set up at the beginning.

2. In a race, would you jump face first into a pile of mud?
So far, I say no! But eventually, I might change my mind Right now, it's still just an achievement to get through the race. I am not quite ready to add the mud factor.

3. Do you have a competitive event on your schedule?
They keep me motivated! Next up is the Philly Rock N Roll Half Marathon in September, but I'm still looking for a 5K before then. After that, Disney Half Marathon in January.

So true – planning extends far beyond just the 'one step' of the process.

Keep an open mind and don't rule mud out!