Get up early. Get IT done before the rest of the world gets up.
“IT” is the thing that moves your life forward.
Training. Running. Nutrition. Learning. Work.
You get up earlier, you go to bed earlier.
You get up for that thing.
I started this because I fell into disrepair.
My physical condition. My work. My habits.
Too much sitting. Always connected. Digital overload. No systems.
Getting up earlier changed that. It was step 1.
I began Get Up Earlier™ because getting up earlier transformed my routine and overall well-being after years of sitting at a computer as a digital professional, always connected, with digital overload and letting things slip too far.
The goal is simple.
Bridge the gap from inactivity and poor diet to strength and healthy habits.
Strength training. Running. Mobility. Nutrition.
I run to detach.
I strength train to stay vibrant.
I eat well for full energy balance.
This is the story behind the name.
This is not a slogan. I live this every day.
Get Up Earlier™ Coaching
Can a 51 year old digital marketing geek time qualify for The Boston Marathon? I’m sure going to try.
Just wrapped Phase 2 of my new marathon build and finished it with 225 lbs x 25 reps on barbell squats.
Those squats built the strength foundation, durability, and leg endurance I wanted before shifting fully into marathon-specific training.
Today begins a focused 4 month build toward my attempt to time qualify for the Boston Marathon with a 3:14 or better, which is roughly 7:24 per mile pace.
That would come just 11 months after running a 3:25 at the Hartford Marathon at roughly 7:52 per mile pace, and 6 months after the NYC Half Marathon where I time qualified for the 2027 NYC Marathon at 6:59 per mile pace.
Next stop:
Erie Marathon
September 13
Erie, Pennsylvania
I’m documenting this entire process as free courses and content on GetUpEarlier.com and the Get Up Earlier Facebook group: www.facebook.com/groups/getupearlier
LET’S GO.
5 days ago | [YT] | 11
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Get Up Earlier™ Coaching
Very uncomfortable truth: Exercise won't help you lose weight unless you change your diet.
30 minute cardio sessions burn 200 calories. That's 1/4 cup of peanuts. It's a lot easier to not eat 200 calories than it is to burn it off.
Exercise will do 100 amazing things for you but it's not a good strategy for weight loss.
2 months ago | [YT] | 5
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Get Up Earlier™ Coaching
Meal prep. 48 hard-boiled eggs for the week. $10 at Costco. Homemade chicken bone broth made from dinner leftovers. Two Whole Foods rotisserie chickens. Bones, skin, and dark meat trimmings that most people throw away.
Clean protein and recovery fuel.
Bone broth is my secret weapon. It is the go to remedy for sickness and recovery in movies and real life. I take it daily. 2 to 4 cups.
Egg whites are the cleanest and lightest protein source I use.
4 to 8 whites per day. 1 to 2 yolks.
When calories are tightly managed, whites go up and yolks stay minimal.
Macros and micros
Homemade chicken bone broth per cup
Calories: 40
Protein: 8 g
Fat: 1 g
Carbs: 0 g
Key micros
Sodium: 450 mg
Potassium: 200 mg
Calcium: 35 mg
Magnesium: 15 mg
Phosphorus: 70 mg
Functional compounds
Collagen and gelatin
Glycine
Proline
Glutamine
Trace zinc, iron, selenium
Egg whites
Per large egg white
Calories: 17
Protein: 4 g
Fat: 0 g
Carbs: 0 g
2 months ago | [YT] | 5
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Get Up Earlier™ Coaching
Entry #15 Boston Qualifier Project: 6 weeks until the United Airlines NYC 1/2 - Deep Winter Wrap Up
Last Boston Qualifier Project post: January 19
This stretch was not about chasing workouts. It was about keeping a simple cadence intact while winter made everything harder than it needed to be. Deep freeze conditions, single digit temperatures, lingering ice, and snow dictated effort and execution more than fitness ever did. It was about maintaining what was already built and holding on to consistency.
Cadence (unchanged the entire block)
Tuesday: recovery run
Thursday: intervals
Saturday: long run
Sunday: barbell squat strength
All runs outside
All runs on scheduled days
Running stats
Weekly mileage: 28 to 35 miles
Long runs: 11 to 16 miles
Long runs completed: every Saturday
Recovery runs: 7 to 8 miles
Interval quality per week: 2 to 4 miles
Notable long runs
16 miles in winter snow and cold
11 miles at 1°F, stopped early due to cold, restrictive gear, and stiffness
No makeup runs attempted
That 1 degree run summed up the block. Fitness was there. Conditions were not. Stopping early and moving on without trying to fix it later mattered more than finishing the mileage.
Typical paces
Recovery runs: 8:00 to 8:20 per mile
Intervals: effort based, roughly 10K intensity
Long runs: easy early, with stretches down into the 7:20s per mile when conditions allowed, typically in the final miles
Strength stats
Weekly Sunday lower body strength
Deep barbell squats throughout
Latest heavy session: 255 x 5 reps x 3 sets with a 215 x 10 finisher set
Strength now shifting to maintenance
Outcome
Aerobic fitness maintained
Durability improved under winter stress
No missed weeks
No forced sessions
The Boston Marathon Qualifier Project
My blueprint for getting stronger, leaner, and faster while chasing a sub-3:10 marathon and a sub-1:30 half marathon:
getupearlier.com/bqp
2 months ago | [YT] | 9
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Get Up Earlier™ Coaching
My son playing on his 16th birthday!
6 months ago | [YT] | 1
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Get Up Earlier™ Coaching
Had a great morning yesterday running the full Hartford Marathon. Perfect Fall weather and an incredible course. Finished in 3:25:59, a new PR and nearly 30 minutes faster than my NYC Marathon time a year ago. Felt strong through most of it and proud of how this one came together 💪
7 months ago | [YT] | 2
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Get Up Earlier™ Coaching
I’m in the final stretch before my next full 26.2 mile marathon this Saturday, October 11. Training is done, and I’m almost at the start line, which in my opinion is just as hard to reach as the finish.
I trained hard all summer, running nearly 600 miles, the distance from Orange, CT to Raleigh, NC 🤣I feel ready, but in a humble way. LET’S GO!
7 months ago | [YT] | 1
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Get Up Earlier™ Coaching
20-minute miles or 7-minute miles. A mile is still a mile.
Run. Lift. Hike. Yoga. Join my Facebook group. 1000+ real humans: www.facebook.com/groups/getupearlier
7 months ago | [YT] | 4
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Get Up Earlier™ Coaching
Facts
7 months ago | [YT] | 0
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Get Up Earlier™ Coaching
You just have to get up and move. Use your muscles however you want. Sitting in a chair and seeking comfort is the direct path to staying there permanently.
I have a 73-year-old client and a 73-year-old family member. One can hold a deep squat, get up and down unassisted, even help his son remodel a house. The other cannot walk alone and spends 23.5 hours a day in a chair.
It’s not about running marathons or lifting 100lb dumbbells. It’s about moving in whatever way serves you best.
Need help? Strength & Nutrition Coaching Orange, CT or Virtual Anywhere: GetUpEarlier.com/ or text 203.907.8902 and I’ll get back to you personally.
7 months ago | [YT] | 1
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