Movement is medicine

Running is curing my heart issues dude. Holy shit. This is so good.

Keep moving brother. For ever.

Modern diseases

Blood sugar and cardiac. Those are the two.

Like, seriously. This is great!

Regular running is really making it better. I am flirting with 13:00 min / mile.

Keep the mileage going

I am about 10 miles a week. I have to eventually get to about 1 central park loop 4 days a week or something.

I am under a lot of stress. My BP is high – probably due to it. I wonder if it is also due to malnutrition? Maybe not getting the right vitamins / minerals?

I have been trying out potassium and magnesium supplements. But I am also being monitored by a doctor. Let’s see how it goes.

Just got my blood test done too. Some interesting highlights:

• Cholesterol has dropped by 20%. That’s fucking amazing. Running is healing me.
• A1c is constant but in pre diabetic range. Not great.
• Weight is constant. Not great.
• Some weird stuff going on with iron. I might be deficient. I wonder if that’s from the running?

Okay, let’s see how things go.

How many times have I said no booze?

How many times have I started, and then taken a break?

How many times have I fallen off of the wagon?

How many coaches have I talked to?

This time it has to be different.

Because when I gave running a shot for that one extra time, it fucking stuck. Why? Accountability, feed back loop and generally feeling good.

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.