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.

Impressions

I was called 'hardcore' by a young whippersnapper this morning!!!

While getting coffee, he said 'I've heard you talking about triathlons'
I told him I run and am doing a duathlon this fall, whereupon he knighted me with 'thats hardcore'

Pretty good for a 50 something who is having some aches from doing two nights of 'boot camp' videos.

You may argue that doing boot camp videos isn't forward motion. It was intentional. It was motion. And if you count the times I tangle up my legs trying to do the moves, it IS forward.