How many times have I said no booze? How many times have I started, and then taken a break? How many times have I fallen off of the wagon? How many coaches have I talked to? This time it has…

Some familiarities here 10 K in brooklyn, and 10 K in manhattan. First 10k should be slow. Second 10k maybe a bit faster.

Consume, Conditioning, Consistency. Every Single Day Consume Video is HERE 35% body fat? You are not doing much. You are eating a lot. And you think you might be working out but its not at the useful intensity. Hey, good…

There are so many kinds of plans McMillan workout types Higdon Plan outline Jack Daniels Generally, you want to do 80% on easy pace and 20% tempo or fartlek.

Easy Run Long Run Long Run Fast Finish Fartlek Run VO2 max pace Helps make the body better at O2 consumption Pretty critical to get better. Do about 10 to 12 of them for a minute. With some space in…

I am slowly getting faster. I am about a minute faster than last year. It’s okay, this is a slow and steady thing. For life. I want to peak in my 40s and 50s. My current 10k pace is 13:30.…

Maximum heart rate you can maintain for an hour. My number is about 162. 80 to 85% is the upper limit of zone 2. Thats about 136.

Woke up in a sweat the other day. Had a bad dream about not being able to get to the finish line. I am getting emotional even thinking about that bad dream now. This shit is an emotional goal for…

Since covid, the autocorrelation of my years has been high. Same old shit. Relationship, work, workout, weight, booze, habits, etc. This year has to become less autocorrelated. Have to break the monotony. When is the right time to take that…

you will not loose weight without doing 0 booze. PERIOD. Brutal watching a 50 year old not realize everyone around just kinda feels bad for him for acting this way still I am about to turn 35. I am on…