TYPE              JAN ACTUAL               FEB TARGET

CALORIES             2200                     1900
MILES RAN            38.6                      36

Maybe I will hit a running pace plateau. Maybe I won’t be able to keep up with the Run plan.

But it’s okay. At least for now, I am going to keep pushing.

I was exhausted by the afternoon / evening. So that’s why I couldn’t go for the run.

Need to maintain energy levels. And need to sleep well.

I am trying to limit my caloric intake. I am so hungry!

Hopefully I will get used to it soon.

I should probably start doing weekly and monthly reviews. Need to zero in on the weight.

So, I am constant weight since this year started. Despite running so much. But, I am also averaging 2200 calories a day! That’s insane. I am eating 400 more calories per day than what I should be targeting. This is countering my workouts.

That’s about 3.2 pounds I could have lost this month. It’s not much, but still.

The belt became bigger but weight is stagnant.

Learning: Control the food. Plan out how to budget this.

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.

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.