Low carb has to be the way

Not bad

I want to start getting back into regular running. Some thoughts.

Plan X

Jack Daniels Types of Training
•Easy/Long
•Marathon
•Threshold
•Interval
•Repetition

Continuous time running
Percentage of weekly volume
Work to rest ratio

Let’s say you’re running 4 hours a week. You need only about 6-10 of those 240 minutes at Vo2max to move the needle in your training.

That could be done through workouts like
•2-4 x 3 min at 3k-5k pace
•12-16 x 30” hard/30” easy

That’s it. Just one hard workout and all the rest easy running. Watch what happens.

• Reduce breakfast carbs to a single Weetabix plus fruit plus low-fat quark cheese (no bread anymore)
• Reduce lunch carbs to veg/salad/fruit and possibly one slice of bread with lean meat filling
• No carbs in the evening (i.e. no pasta, no potatoes, no bread)
• Obviously no sweets
• 12km bike ride every evening Mon-Fri after work, original average speed 15km/h, now around 20km/h. Also important for switching off mentally after the work day.
• 18km bike ride Sat/Sun mornings
• Focus on the next kilogram down. This has been essential for me. Looking at 100kg and seeing it so far away, demanding months of patience, then looking at 80kg… it’s so demotivating. But being 113kg and realising that 112kg, then 111kg, then 110kg is probably just a few days away, as long as I stick with it. It pisses my wife off no end that I’m on the scales every day recording it, but just to reach each 1kg milestone is so rewarding.
• Cheat milestones instead of cheat days. In previous weight-loss attempts, cheat days ended up being shifted around, extended, exceptions made before to accommodate cases of being too tired to cook, parties, special events. I always had to make exceptions. So this time I’ve told my wife that we go out for a nice, unhealthy meal for every 5kg I lose, with a nice side effect that it fires my metabolism back up and stops the calorie burn from stalling.

Interesting note. Showering in the evenings force me to workout the next day’s evening.

The main shit

• Calorie tracker – Macro factor
• Weight tracker – Macro factor
• Running – Strava
• Books – Audible
• Podcasts – Apple
• Playlists – Music
• Steps for NEAT – Steps App
• TRF – Zero

• I want to drive sports cars
• I want to run fast marathons
• I want to travel well
• I want to go to the beach
• I want to be able to pick up my kids and keep up with them

After a few nights of GREAT sleep

• HR goes down
• Words become strong

After a run

• Legs feel great, strong
• HR goes down to 50
• Breathing well
• Walking easy

After a pump session

• Body shape feels great
• Lower back feels great
• Posture feels awesome

After no alcohol

• Great sleep
• Low stress
• Words are better