Faster than Ever: Loco runs a sub5 Mile

I don't like yogurt, it tastes rotten. But this thing is fine

23g protein 140cals $1.50

It crushes the best protein bars for protein/cals ratio.

damn bro, glad you had some good experiences. I didn't really get memorably good educators until I was around 19.

When you have a relatively shitty home life, a teacher who believes in you can make a huge difference. USA has a lot of kids with shitty home life so I can see why you would want to teach there; Middle East/Asia is where you go to make money but generally you make a smaller difference because families are more intact and functional overall.

Protein bars are universally donk food. Yogurt/cottage cheese/shakes if you need protein convenience food. Never seen a protein bar that wasn't overloaded with cals for how minimally satiating it is.

Not sure that tracks with teaching physics and calculus. Most USA#47 kids aren't taught those things until later. If you're stuck on those subjects, Asia might need to be where you need to go. Now if we can interest you in some algebra, geometry and possibly chemistry, then we're in business.

I didn't realize how good I ran until I graduated high school and talked to people from other places. Didn't have a single bad teacher in high school and most were first ballot HOFers. Even prior to that, I can't remember any bad ones.

My first experience with shitty teachers is with my own kids.

Been lifting and running. Had a 7 mile run in California and it was 9:40 pace. Fat, Cut. Diet coming along slowly, just adding simple rules. No chips and salsa unless fresh made tasty salsa. No rolls at cheddars/roadhouse/etc etc. Went to a fancy steakhouse and split a fish. Etc etc.

Here is the damage report 171lb body

Spoiler

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That's worse than it looks. Gotta be 34"+ at navel and ldl cholesterol definitely around 100 even with a 20mg statin. I am going to see if I can get it to 60 with the weightloss and statin. If it doesn't work, probably need to stack statin with pcsk9 inhibitor, but that's pricey.

Fat, cut indeed, though your diet rules sound reasonable and I'm sure you'll get back to true ant status in no time.

This cholesterol level talk reminds me that my physical got skipped last winter because of some doctor's office shenanigans and I'm not due back until December - pretty interested if my cholesterol has gone down any further (~LDL 65 on 5 mg).

An oldie but a goodie; hopefully Monumental goes as much to plan as this one did (obviously I will be nowhere close to sub-3, but still).

Yeah. I really should use YTF as inspiration. I do think about him sometimes and wish he had stuck with H&F forever. Maybe he'd have dodged a couple more health scares, I dno.

Well, there are two of you now, so 342lbs imo.

Yeah NY still my favorite marathon. That almost perfect run where we wield hr/rpe/pace and they all match and carry us to marathon bliss.

23 miles this week and a few lifting sessions. Building a little momentum but I was in California and that weather always solid.

Diet getting better too. Went back to the chick fil a two egg white grills and damn, that keeps you full for a while. 600 cals and 57g protein. Filling.

there's a marathon in china where sections run on the great wall

you'd probably hate it but worth checking out and you can go hang out with evo while you are there

never watched this vid but figured you may be interested

Sydney marathon was this weekend. iirc you were going to do it?

The route has changed from when I ran it and it now finishes at the Opera House as opposed to the Olympic stadium. Which should make it less hilly that it was. It’s grown though - 25k runners now. iirc only about 4000 back then (2002)

Pretty cool that they close the harbour bridge for a few hours though - memorable experience running across that. And then running through the nightclub district at 7.30-7.45am on a Sun is fun…seeing all the stragglers falling out of the clubs wearing sunglasses

I was in super hot weather last week, only 16 miles.

This week at 14 miles but I have a hiatal hernia that has been bugging me.

As I approach my 50s, these are the issues that started rearing.

* Tinnitus
* calf strains
* hiatal hernia
* Far sightedness

And of course atherosclerosis since my 30s.

Feeling Father Time's punches really good now. Maybe a knockdown coming soon unless I get my shiet together.

Best of luck recovering from the hiatal hernia.

Yuuup. Will only get better from here on in.

I console myself with being in better shape than 90% of my age cohort and having no major owies, which I credit lifting and a bit of genetic luck with.

It seems that having the SALTS isn't so bad after all.

This one cool trick to SALTS is that everyone else around me are regressing as they age while I stay the same. Progress!

Weighing about 168 now. Feeling a lot better from the heartburn last few weeks. Ran 20 miles last week, jogging helps with bloatedness (maybe the belly breathing).

But i also stopped taking my cholesterol medication. Might go back on tomorrow, trying to isolate variables.

Also making appointment to see if it really is hiatal hernia. I am assuming yes but guy I know has identical symptoms and he has had two heart attacks.

Smart. Get it checked for sure....

One reality of Father Time is that we have to have doctors check stuff like that out.

24 miles last week. Feeling good but no cholesterol meds for a week. I have a 5k for turkey day next month. Probably will run 23:xx or better (I hope).

Crying uncle at 45 yo due to olds is weak bro. Kane would be disappointed in u. I’m 35 and half crippled and still hitting the gym. Also congrats on getting married .. soon, ur life is officially over. Lol but seriously congrats it’s much better than balancing having 3 gf trust me.

Come on bro. You are a lead pipe lock for sub 23. Did you forget about the HEART?

It had been years since I ran a 5k. Last one was 18:15 but I was definitely in 17:5x shape.

My strategy was 7:00 per mile and take it from there. I have different max heart rate now and the cardiac drift from being this slow is also different.

11/28
5k 21:56

Nailed it.

What's crazy is that in 2021, I ran 26.2 miles at 6:44 a mile. And today 3.1 miles at 7 minute pace. Still though, happy with this time. It's been over a year of about 18 miles a week.

I am still 166 so 8 pounds automatically takes me 20:45. And then bump miles to 30 a week and I am back to <20min 5k.

I did miss the deadline for the tokyo 6star lottery. London lottery next week, gonna pass because that's week after wedding. Oh well, 2026 marathons here we come.

Never in doubt