Some familiarities here

10 K in brooklyn, and 10 K in manhattan.

First 10k should be slow. Second 10k maybe a bit faster.

Consume, Conditioning, Consistency.

Every Single Day

Consume

Video is HERE

35% body fat? You are not doing much. You are eating a lot. And you think you might be working out but its not at the useful intensity. Hey, good to know. So, how to fix it? Most likely, you are DRINKING A LOT. You are DRINKING a lot more as you are big so it is just a LOCKED UP CYCLE.

Choose a goal of 29% body fat. Increase the exercise intensity to 3 to 4 times a week.

WTF – MINDSET SHIFT –> Eat More Often small portions to practice portion control.

Conditioning

Max heart rate determines a lot of things. I know my lactate threshold, so its all good. My number is 162 threshold -> 190 maxrate

Zone 2 -> 60% to 70% of max (114)
Zone 3 -> 70% to 80% of max (133)
Zone 3.5  75%               (140) Strength Training
Zone 4 -> 80% to 90% of max (150)
Zone 5 -> 90% to 95% of max (170)

EVERY DAY SCHEDULE THIS IS CRITICAL

M  T   W   TH   FR   SA    SU
2  5   2    2    2   3.5   5

Time:

45 sec workout and 15 sec rest

Do this 2 times.

Consistency

There are so many kinds of plans

McMillan workout types

Higdon Plan outline

Jack Daniels

Generally, you want to do 80% on easy pace and 20% tempo or fartlek.

Easy Run

Long Run

Long Run Fast Finish

Fartlek Run

• VO2 max pace
• Helps make the body better at O2 consumption
• Pretty critical to get better.
• Do about 10 to 12 of them for a minute. With some space in the middle

Tempo Run

• Improves lactate threshold
• Improves pace
• Go a bit faster than lactate threshold pace (something you can sustain for 45 mins)
• Learn to run Fast and Relaxed.
• Don’t be TOO FAST. Controlled challenged
• 2 minute repeats to 15 minutes repeats. 1/4 the time for rest.
• GUT CHECK WORKOUT strong mental game

10k @ 1:25:00

10k @ 1:15:00

Marathon in 5.5 hours

I am slowly getting faster. I am about a minute faster than last year. It’s okay, this is a slow and steady thing. For life. I want to peak in my 40s and 50s.

My current 10k pace is 13:30.

Legend pace

Maximum heart rate you can maintain for an hour.

My number is about 162.

80 to 85% is the upper limit of zone 2. Thats about 136.

Woke up in a sweat the other day. Had a bad dream about not being able to get to the finish line. I am getting emotional even thinking about that bad dream now.

This shit is an emotional goal for me. When I read other people’s accounts of their first marathon, it actually fucking deeply effects me.

I am not going to let anything get in the way of this.

YOU DIE TRYING MOTHERFUCKER

Since covid, the autocorrelation of my years has been high. Same old shit. Relationship, work, workout, weight, booze, habits, etc.

This year has to become less autocorrelated. Have to break the monotony.

When is the right time to take that 2 year break? I wonder if it is right now.

Should I quit on this long, dying relationship? I think for my own mental sanity, I should.

Should I quit my job? To get my life back, I think I should. I feel so constrained.

you will not loose weight without doing 0 booze. PERIOD.

Brutal watching a 50 year old not realize everyone around just kinda feels bad for him for acting this way still

I am about to turn 35. I am on the path to become Bert mother fucking Kreischer. Useless life.

Tuesday was insane. A day of transitions:
* My boss left the company
* Biden in the city
* Spent $1k to celebrate … NOTHING
* Blantons collection is done
* Marathon is getting fucked
* I am not loosing weight
* I am missing work

CJ Stroud “I don’t drink man”

That’s it bro. You cannot let this poison fuck you up. And it is fucking poison. You cannot let this happen to you.

Personality shift

I don’t want to be a drinker. How do I handle this?

Go out with people. Go out by yourself too. But get non alcoholic shit. Even when you go out yourself.