The big work items are now over. The golives, etc
The goal is to keep the running, although reduced intensity.
And add in strength.
Beginning will be tough. It will be stressful. So, you want a clear schedule.
The workout consistency will ramp up. Its a new training program. It will be 5 days a week.
| Aspect | Anabolic Workouts | Non-Anabolic Workouts |
|---|---|---|
| Definition | Workouts that focus on building muscle mass and strength through intense, short-duration exercises. Often involves weightlifting or resistance training. | Workouts that focus on endurance, cardiovascular fitness, or fat loss, typically involving prolonged, moderate-intensity activities. |
| Examples | Weightlifting, bodybuilding, high-intensity interval training (HIIT), powerlifting. | Running, cycling, swimming, walking, yoga. |
| Primary Energy Source | Primarily uses glycogen (stored carbohydrates) for short bursts of energy. | Primarily uses fat and carbohydrates for sustained energy. |
| Hormonal Response | Triggers anabolic hormones like testosterone, growth hormone, and insulin. | Limited hormonal spike; may increase cortisol (stress hormone). |
| Benefits | – Builds muscle mass and strength. – Increases metabolic rate. – Improves bone density. – Enhances functional fitness and power. | – Improves cardiovascular health. – Boosts endurance and stamina. – Aids in weight loss. – Enhances mental clarity and reduces stress. |
| Who It’s Best For | Individuals seeking to build muscle, enhance strength, or sculpt their body. | Those aiming to improve endurance, cardiovascular health, or lose weight. |
| Pros | – Increases muscle size and definition. – Supports better metabolic health. – Improves strength for daily tasks. | – Strengthens the heart and lungs. – Can be done for longer durations. – Generally lower risk of injury compared to heavy lifting. |
| Cons | – Requires proper form and supervision to avoid injury. – May lead to overtraining or joint stress. | – Less effective for muscle gain. – Can be monotonous if not varied. |
| Duration | Shorter, intense sessions (30–60 minutes). | Longer sessions (30–90+ minutes). |
| Impact on Recovery | May require more recovery time due to muscle fatigue and micro-tears. | Typically less recovery time needed unless high volume. |
| Calorie Burn | High calorie burn during exercise, but higher post-exercise calorie burn due to EPOC (excess post-exercise oxygen consumption). | Steady calorie burn during exercise; less post-exercise burn compared to anabolic workouts. |
Goal based approach works for me
I can do whatever I want. Just need the plan.
I am planning for the next 8, 15, 30 years.
I like these marathon goals timed with the presidential election
This is my goal. I am making this goal for 8 years in the future. Before I turn 44, I want to run the NYC Marathon (could be any marathon maybe) in less than 3 hours. Casey Neistat inspired Do Hard Things – Casey Neistat
FUCKKK
This is such a great video of Casey Neistat breaking 3 hours.
GOALS GOALS GOALS
In 8 years, i want to be below 3 hours in the NYC Marathon
I want to keep carrying this with me. And parlay that into the next era of fitness and growth. Fuck yea.
So, I started with my usual marathon playlist. had the southern country stuff going. I got a few songs on repeat initially
In brooklyn, near the cafe, I was at Ohio river on repeat a few times. It helped.
Then I moved on to the older stuff. Rah thing. This was closer to mile 20. I was feeling emotional. I told myself that I was going to complete this marathon to make up for all the failures my 13 year old self saw me as.
And then, I moved to my OWN MUSIC. Right at the end – my own music was carrying me to the finish line.
I had to turn the music off on the Queensboro Bridge because I was running out of battery.
This marathon was the tracer bullet. I now know what to expect. This is how I learn.
I am getting PSYCHED about the next version. Likely in 2026. Let’s fucking go, dude!
Running causes Mental Adaptations.
Run in the morning.
Lift like a lifter
Look like a body builder
Run marathons
Its like the military
It’s just me with me.
I can be anywhere and do it
I can explore the world
It helps me be a leader. I dunno why but it does.
And it is for life.
I fucking enjoy it.
It calms me down
And I can improve all the time here.
The MIND is in CONTROL. Your BODY is beyond.
We are in a DIFFERENT PLANE OF EXISTENCE
The world is out there to GET YOU. The shitty food. The constant distractions. The work stresses. But when you are running, it is YOUR PORTAL TO A DIFFERENT DIMENSION.
 | The Cost of Cowardli… on Courage |
The Rolex Life 