2023 Q2 GP

Learnings

• When I had guests over, my schedule went off. I tried hard, but I was getting too stressed out.
• In the grand scheme of things, it’s probably fine to take a break. That was an important visit.
• Didn’t hit my goal weight. Weight didn’t budge much honestly.

Intro

Remember: The overarching goal is NY MARATHON 2024. Losing weight is the first order thing. Building muscle and strength is important too. And of course, cardiac and lactate conditioning.

NO CHOICE is the theme of this GP. Don’t take the foot off the pedal.

This Q has the risk that I will give up. This is the SECOND MILE. Remember how I take the second mile slow? Okay fine, you will take it slow but don’t take the foot off. Get to the target goals. You can do it.

Use running strategically to reduce stress and bring calm.

Focus on One Day At a Time

Goals

• Get to 255lbs to 259lbs
  • This is serious work
• 5K nonstop, 10k PR
  • This will up the game
• Eat below 1750 per day, max(protein)
  • This seems to work
• Continue on 9+1 journey (10ks, 5ks, 4Ms)
• Weight Lifting in home gym or outside gym. Focus on upper body and some legs.

Weekly

• Do a marathon spread over the month
• Two to Three days a week running, no matter how much

Plans

• INCORPORATE Weight lifting
• Order groceries more, protein in particular.

Try

• Max(sober)
• Fast maybe, oscillate the calories but keep the average.
• Fast for 1 meal a day for a few weeks and then off, etc.
• Calories: 2 week in and 2 week off? Keep the body adapting
  • Two weeks deficit, Two weeks maintanence
• Try to get close to 240s. it is a bit large deficit but try.

QUARTER UPDATE

The good

• Ran on a vacation
• Continued progress towards 9+1. It’s almost done

The meh

• Couldn’t maintain my calorie deficit. Ridiculous change in my schedule. Learn
• Didn’t hit my goal weight.

General update:

• I have understood the formula for revving the engine – loosing weight and making progress
• The fact that I could make progress gives me confidence
• I am still focussed on Marathon 2024 – Big Ben last quarter
• Started to make minor progress on pace, but weight is the important one.
• My body has really become conditioned to good habits.
• I always feel when I drink booze now. I dont like that setup.
• I am also seeing the negatives of lack of adhereance
• I found some AMAZING sources of protein. And realized how important protein is.
• Generally though, it was a struggle. Allergies, travel, people. I couldn’t adhere.
• I need to remember that I love running. And I need to make it easier for myself
• Started thinking about weight lifting but don’t yet have a plan
• White Shirt
• There is just no way I am going to let myself down.
• Need to work on stuff every day.
• Researched benefits. ofrunning.
• Thought a lot about how to progress forward
• Started thinking alot about mental health, alpha thinking, being kind.
• Bread is UNFULLING
• Marathon Advice
• This time feels different
• I started running on Vacations
• Everyone is loosing weight, so lets just do it.

MONTHLY UPDATES

• APRIL
  • RAN 21.4 miles. For about 5.5 hours
  • I havent been able to get to my ATH of January. That was epic. I think this was interesting.
  • I want to do 40 miles in May. How? Thats 64 km
• MAY
  • Run 4 miles middle of the week. 6 miles on the weekend.
  • Or maybe 1.5ish miles. 5k and then 10k
  • In Jan, I definitely pushed myself. I kinda want to get back to that.
  • 10 miles a week?
• June
  • This was a tough month.
  • I had a lot of visitors. Company reorg. And then LA travel.
  • I was not able to keep up with my diet.
  • I was able to RUN quite a bit, so that was great.
  • I ran on a vacation. That was NEW.

WEEKLY UPDATES

• April 2:
  • Did a timed race. New 5k PR! New pace: 13:39.
  • Starting this quarter strong!
  • Weight is at 277. Let’s GO!
• April 9
  • Running was a bit tough. Felt exhausted.
  • Buckle++! +2 since the beginning.
• April 15
  • Weigh at 276. Almost touching 275.
  • But my plan for this sprint was to get to 270. That is tough. 6 pounds to lose in about
• April 29
  • Fuck, this just slipped by. I lost it. Not good. I need to allocate time.
• May 6
  • I did a 10k. Then it took me a while to recover. My knees were hurting a bit.
  • I have a race tomorrow.
  • Generally I am reversing the lax behavior of the last month.
• May 13
  • Fine race. Some body pain. Allergies.
  • I can’t wait to rev up the engine again. As soon as I am healthy
  • I have a plan for the BPM based running.
• May 21
  • Seriously no updates. I was ridiculously busy.
• May 28
  • Feeling better. But busy. Mental work on this.
• June 4
  • Did another qualifier race. Thats great.
  • Pace was close to my PR. But not better. Not great but we will see
  • I need to start adding more miles. The regularity helps. It keeps the body warmed up
  • I have done 100 miles!
• June 11
  • Meh week. So busy. Travel. Didn’t do shit.
  • I have a 10k coming up. I want to try to beat my PR. Which still stands from my first 10k!
• June 18
  • I didn’t do the 10k. Sucks. But its okay.
  • I have two more 9+1 races left
  • Now, the focus is clear — weight loss. That’s what people have been saying.
• June 25
  • I missed the 10k, but I did another one. Got a medal.
  • 8 out of 9 done bro.
  • Now focus is back on good food and weight loss. That’s the key now.

Sprint Four – June 15 to June 30

• Lots of distractions. I am going to say I am at 275. I want to hit 270
• I will start Q3 at 270. Which is okay.

Sprint Three – May 21 – End of June

• Final sprint. Let hit 275, and then 270.
• I will love to see 26* on my thing
• I am at 277, so lets PUSH it.

Sprint Two – May 1 to May 21

• Just three weeks. One official race. Scrutinize food
• Solidly be at 275 by the end of it. That’s fine.
• Update May 13: AHHHHH cut to 275.