Focus

A single mom gave me an insight to intentional.
She was sharing that her attention was elsewhere while she was playing with her son.
Son said 'mom, play with me'

The a-ha moment is the need to focus while being intentional. If one is trying to multi-task it takes one's focus away from the intention and the foward motion.

Focus
On the exercise.
Pay attention to your pace/effort. Back off if necessary.
Know what happens when exerting more effort.
If you are doing speed work, pay attention to the timing ( or the light poles, if you are using that as a marker)

Let your mind get away from your work/home issues.

But: When outside, pay attention to the world around you. Your place on the running/biking path, others behind, others coming at you. Is there room to pass? ( no headphones--my opinion. When I run with my dog, I want to make sure I'm aware of my surroundings, and of others who may not be comfortable with an oncoming dog.)

Enjoy the view.
While running, I saw bluebirds sitting on bluebird boxes.
I heard a loon. ( wouldn't have heard it if I'd been listening to tunes)
When biking I saw a turkey.