Cadence, pace, form. I have been looking into these things.

• Everyone has a different run form. But there are some basic things.
• Upper body posture
  • Ears are in line with shoulders
  • Relax the arms, shoulders relaxed
  • Don’t cross the middle line. It’s all good.
• Run tall. Keep the glutes active.
• Open the hips
• DRILL: Stand tall, hands on hips, eyes at horizon, and RISE UP and then fall forward and start running forward.
• Foot has to land UNDER the center of gravity.

Leg strength can be improved to aid this:

• Air squats
• Hills

Ultimately, I do want to reduce weight. And that weight loss has slowed down.

(1) Run

(2) Cycle based HIIT at least once a week?

FUCK work and shit.

My running consistency has gone down. This is not good.

tldr: solutions

• Recovery is a FIRST CLASS CITIZEN
  • Isn’t the Marathon more important than other things?
  • Don’t be scared that recovery will interfere with your work
  • You can work and also be adequately rested.
• Efficacy at work
  • Need to get a bit better at time management and reduce responsibilities.
  • Say NO
• Run no matter what
  • In fact, incorporate treadmill running into your Strava. Its not a big deal. You are doing conditioning.

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Why did this happen?

1. Lack of sleep due to the new trading model launch
2. Too much time at work, exhausted.
3. RAIN so fucking annoying.

The good:

1. I ate fine
2. No alcohol

Address the concerns:

1. Lack of sleep

This is annoying, tough. And it accumulates. Definitely the weekend needs to be dedicated to recover. Last Friday I got black out drunk (which is rare for me – last time this happened was in 2010). So that was extreme situation. But don’t have too much extreme situations. That blackout coincided with an INTENSE model launch. So, no sleep. And so, running on fumes.

2. Too much time at work, exhausted

Maximize work time. Distraction free. Deep work. Use all the techniques that you know.

3. RAIN so fucking annoying

Just use the treadmill! You can use strava with it too, its not a big deal!

Action items

• HIIT and normal workout should be focus
• Keep calories in check
• NEAT movement can cause 1000s of calorie burn!

Interesting podcast. Some revelations about how the body looses fat.

• You breath out fat
• Heavy breathind associated with exercise
• Adipose mobilization due to adrenaline across body
• Fidgeting and shivering — across body stuff, mobilizes fat
• Two things though: Mobilize and Oxidize fat
• NEAT

Workout

• HIT
• Max heart rate workouts is the way to do it
• Takes about 90 minutes to switch to fatloss
• Non fasted etc.

Food

• Low carb during the day, but normal carbs in the end is fine
• Ultimately, keep number of calories low
• Mate
• Selenium, 1000mg epa

Yea, happened. I’m not going to go into it.

Anyway, let’s get back.

I feel like I am gearing up for aggressive weight loss. Take a look at this.

• 25% TDEE reduction
• High protein diet VIRTUALLY NEEDED
• High carbohydrate diet reduces stress on body (I seem to agree)
• Creatine, caffeine, green tea, yohimbine.
• Lift heavy weights
• Cardio: One HIIT workout per week
• Cardio: Two to Three hours per week (two sessions)
• Weight lifting 1 or 2 days

Okay, so this diet and workout strategy might be good.

Possible Exercise:

Monday: Run 45 mins

Tuesday: Some heavy lifting

Wednesday: HIIT with running

Thursday:

Friday / Saturday: Run 1.5 hours

Sunday:

Not good. Haven’t run in a while. I need to rejigger this. How?

I will run tomorrow and then go out. Not before.

I don’t know how I deal with all this stress. Currently going through what could be a break up after 12 years of dating. Stressed out as fuck. Eating and drinking like crap. I haven’t run in a while.

This is the point where I need to revert. Right now is when an intervention is needed.

I can’t even go 3 weeks on a habit? That would suck. Be better.

1. Maybe I am getting better at it. My time is not improving but I feel less sore. Legs feel great. Perhaps I am developing the right muscles.
2. I like the purity of it.
3. I am noticing some health improvements like resting heart rate, sleep, etc.
4. And I feel nice after a run. Calm, clear headed.

I am definitely dreaming of the NY Marathon. I feel like that is when I will truly become a New Yorker. What will be the state of the world by then? Will I be married? Have a child (or on the way)? Will I be leading my own team? Will I even be in New York?

No matter what, I will run the marathon in 2024. This is the goal.

And then, 2 days after the marathon, I will vote in my first presidential election.

This marathon will be associated with such a crescendo of memories.

However, you got to enjoy the journey there too. The Quarterly GPs will help.

Quick update:

I am at 284 today. That’s a -6 pound delta over 2 days. And a -1 pound delta over 3 days lol.

Be careful about calorie intake and move more towards a ketogenic diet.

I had a great 10k today. It was slower than last weeks, but I am glad I got it done.

Running is fine. I am getting the hang of it. But the problem right now is weight.

I am still stuck at 285. Let’s make a quick goal: lose 2 pounds this week.

I guess whatever it takes for this. Let’s see if I can do this.

What happened last night? Actually, the whole day was fucked up yesterday. Sequence of events:

The night before, I ate a bit too much. I got my keto delivery and I ended up chomping it.

Then, the next day, I continued with my keto food but for some reason, I bought and ate a lot of sweets. I wonder if this was because as I was transitioning to keto, my body craved it. Important thing to note.

Then, stresses from work, personal life etc built up. And I went out for a couple of beers. Ended up being 7 coors lights. Still, it was likely manageable.

But, on the way back, I saw a new pizza joint. Buzzed, I ended up getting 4 slices of pizza and chomped it all down! What the fuck.

I ate 5200 calories bro.

All that hard work I put in this week. Gone due to a spiral. I am so mad. I feel horrible. I am 4 pounds heavier. I can’t run today because of this. Fuck man, why did I do this?

It was not worth it

Look at this.

About 1000 in alcohol

About 1100 in useless pizza

About 1000 in SWEETS so useless!!!

If you remove these out, you had a normal day.

Sweets -> Stress -> Alcohol -> Pizza -> Bad Sleep -> No workout the next day

I am not doing this bro. Fuck this sequence of events. I am not doing this.

I have to live like I am running out of time. This needs to happen.

I did not go after my Marathon 2024 goal on this day. And I am disappointed in myself. Not good.

Get back up bro. I am annoyed. Dont do this shit again. I dont have tolerance for this stuff anymore. No more words of encouragement. You need some discipline.