Still thinking about that 5k from the past weekend. During the moment, it is so hard to run. But for DAYS afterwards, I feel AWESOME.

I really do love running. I want to start being more consistent.

Issues: Finding it difficult to keep the schedule. Why?

Trying to balance enough rest and syncing up with going out?

Maybe I can combine going out with the rest day.

So, on the days I feel good, I should rather go to run than anything else.

Of course, I have also dealing with a lot of work stuff. Fuck man, this could be a big change in my career. But lets see.

So, do as well as you can.

https://www.youtube.com/watch?v=PVUREUDKKns

WEEK 1 to 4

• LISS 2 sessions of 30 minutes.
• Max incline. 3.2 miles. I should put this in as a NEATer

WEEK 4 to 6

• LISS 4 sessions a week of 30 minutes

WEEK 6 to 10

• LISS 5 sessions for 60 minutes?

WEEK 10 to 13

• LISS 6 sessoins, 70 minutes

About 1 pound a week.

INTENSE exercise burns fat BUT ALSO can burn the glycogen from the MUSCLES

LOW INTENSITY burns more FAT.

Combining them – but keeping high intensity to be limited, makes sense

ZONE 2 – FAT fuel

ZONE 3 – Carb fuel

Felt good running to music at that BPM!

Never let work bother you. Remember the bigger goals in life.

There is clearly some shit going on with work. But it will be fine.

Today I ran a 5k. Traveled a long way away to do it. Did it. Took a long time to come back. Jumped a turnstile.

It was all worth it.

My fastest pace right now.

It’s all good brother. You are fine. No regrets.

I like viewing calorie control as a “cut”. It’s a bit non-judgemental.

But I have to be in it consciously. I need to be surrounded by food and have a daily mindset of about workout or recovery.

How to get back into the cut

• DAILY MINDSET
  • Every day you have to do something to forward your food and workout goal
  • You can definitely adhere to calories daily.
  • For workout – even recovery days are you thinking about workout!
• Surround yourself with cut foods
  • Popcorn, jello, LOTS OF CHICKEN, tuna
  • Veggies, salads. Chicken in restaurants.
  • REDUCE carbs, fats, snacking
• Rev up the engine with NEAT
  • NEAT is INSANE for weight loss.
  • Every morning, just do your bike. It wakes up the engine.
  • Then, walk around. Be active. Fidget. Shiver. Get’s the muscles moving
  • Build up some muscles in the upper body.
• Maintain RUNNING schedule and recovery
  • Ultimately, this is the bread and butter of my stuff.
  • The meat and potatoes.

It’s better to keep going, than to restart

But if you have to restart, hopefully this helps.

You should feel light. Less bloated. High protein.

VIDEO

Trail running is good

https://www.acc.org/latest-in-cardiology/articles/2020/01/06/13/45/reduced-bp-arterial-stiffness-seen-in-first-time-marathon-runners

Somehow I got into both at the same time.

Interesting how most races are on Sundays. Day of the races.

Speed! Recovery! Oil.

Marathon 2024

This requires you to reduce your weight

This requires you to build stamina

Record your weight regularly

Record your runs regularly

Lets keep it all consistent.

I just ate a shake shack burger, chicken shack and fries. I didn’t need to. This was truly extra food. What the F. Not sure what’s going on.

Work is pissing me off. I need to pull back and bring my focus onto my health again.

Keep the chain going because consistency works. I saw this:

(1.00) ^ 365 = 01.00
(1.01) ^ 365 = 37.70