2023 Q3 GP

Intro (July, August, September)

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.

Focus on One Day At a Time

This will be tough Q. Travel will happen. Dislodged situation. Not in my home base for a chunk of it. View this as a challenge. Adapt. The goal is what? loosing weight. Keep the running, but you have to focus on food tracking and sleep. This will be hard, but I have to do it. Maximize any opportunity you have to eat well.

Track regularly.

To accelerate the weight loss, I might need to hit up a gym now.

Dad’s surgery anniversary – when I made my mind up.

Goals

• 2 days a week, about 6 miles a week
• 5k non-stop, 10k PR
• Loose 20 pounds – come down to 255.
• Some weights training schedule (use the building gym on the way back)

Weekly

• Increase mileage to 6+ miles
• 3 days running
• Maybe some gym?

Plans

• Food fix

Try

• Hit 240s by end of the quarter

MONTHLY UPDATES

WEEKLY UPDATES

July 9

• Ran 5 miles and then another 1.5 miles. I want to build up the consistency

Jul 16

• I finished my 9 qualifying races!!!
• The weather is BAD. Hot. Need to adapt though.
• Mileage was good.
• I havent been tracking weight regularly. That’s a problem .

Jul 22

• I celebrated by going to Europe.
• And then I RAN IN EUROPE. That is fucking awesome. I love this new me.
• Now, all I need to do is modulate my food down, after this vacation. Then, the fat is going to MELT off.
• I need to loose 50 pounds in 1 year. That’s the goal now. That’s it.

Jul 30

• No real updates. I spent a week in London. It was a total break from everything.
• I drank beer every single day of the week. I am now done lol.
• Today is the last day. We are back to BIDNESS tomorrow brother.

Aug 6

• Q2 was low on mileage. I want to get back to Q1 levels.
• Its just so hot.
• August want to start pushing it up.

Aug 13

• I DID IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
• Now, its time to get more serious ironically. I have a few big races coming up
• 10k, 10M, and 26 miles over a week.

Aug 31

• Almost fainted.
• Summer is over now. Fuck all this. Let’s get back to business.

September 17

• Ran a fucking 10 mile.
• Total miles at 16 miles

September 24

• Unintentionally took this week off.
• I really wanted to run, but work really messed me up this week.
• Thats not great. Work needs to become secondary.
• Also, for diet, I need to, really need to, eat more protein.
• Okay, no worries. Try again.

Quarter Update

I tried the 6 alarms. They seem to be meh. The root of the issue is time and energy management.

September running was more. 27.3 miles. Second highest since January. NICE
Weight loss was meh. So that will be the focus.

I finished all the requirements for the Marathon. That is a HUGE achievement.
I ran in DIFFERENT cities and COUNTRIES (in europe)

Reminder to be calm.

But many of my markers are not improving: HRV, VO2 max, cardiac recovery … not good.

I have explored ways to calm the mind quickly. But I have not been successful at this.

Tail events — continue to reduce it.