FDC is bad. I dont like it when I do this.

Its high stress on the body, glucose spikes, etc.

No late night eating like an idiot.

And no large portions.

Eat less. Eat small.

I need a detox. I got too sucked into too many things. I lost myself.

It’s not good to get obsessed about useless things. And your own self.

Have the confidence to keep going forward. Appreciate and engage in the world around you. Next to you.

Detox from Food

This is the key one. The most important one. Fasting and less booze. More sleep.

It’s the only way I can control.

Protein first

Calorie limited.

Weight training

Strength

Holy shit, the last two months sucked. Well, it’s over. You have arrived. So it’s time to do some writing therapy.

Less negative talk this time

You are a phenomenal guy. You came from nothing, and have built something out of yourself.

If you can run a marathon, you can do anything you want.

Embrace the suck

You are a momentum animal. If the momentum crashes, it messes you up. That’s exactly what happened this year. So many races were canceled. And you had the apartment move. You couldn’t keep up.

Don’t let your mind trick you, always zoom out and see how much you’re winning

Literally just having a delusional golden retriever mindset measurably changes outcomes and physiology.

Sleep badly? Convince yourself you’re well rested.
Stressful day? Convince yourself it’s fuel.
Failed? Convince yourself it’s useful data.

Being irrationally optimistic is the only way to live. Also because it’s all true, you really are living the most incredible life, and in one of the craziest probabilities of existence ever

Don’t let your mind trick you, always zoom out and see how much you’re winning https://t.co/s5hr0EWyBS

— Zuhayeer Musa (@zuhayeer) April 27, 2026

writing will genuinely change your life more than motivation ever will. not in some cringe “manifest your dream life” way. i mean in a very real, practical way. most people never actually stop long enough to understand what’s going on inside their own head. they just react to life all day. scroll when they feel uncomfortable. distract themselves when things get quiet. jump from one dopamine hit to the next. but writing forces you to slow down for a second and actually look at your thoughts instead of running from them. and the weird part is you usually don’t even realize what you truly think until you start writing it down.

writing doesn’t just record your thoughts it creates them. ideas start flowing that you didn’t even know were there. patterns start showing up. emotions start making sense. problems become easier to solve because they’re no longer this giant fog floating around in your head. writing organizes your mind. every high performer, every sharp thinker, every person who just gets it, they all write. It keeps showing up as the common thread. not the expensive stuff. not the complex stuff. Just pen and paper. they write because feelings are vague but words are precise. every time they sit down and search for the exact word to describe what’s inside them, they become a sharper, more powerful communicator.

“people follow the person who can say what they mean and mean what they say. writing every day is how you build that muscle until it becomes second nature.”

over time, all that accumulated writing becomes a resource you can draw from forever. the more you write, the more material you have to solve problems, connect dots and think bigger.

the better you get at putting thoughts into words, the better you get at communicating in general. and honestly, communication controls a huge part of your life. like relationships, opportunities, business, confidence, influence, all of it comes down to how clearly you can express yourself. and no, you don’t need to be some amazing writer either. your grammar doesn’t need to be perfect. nobody cares. half the benefit comes from simply getting thoughts out of your head and onto paper.

some of the best writing advice i’ve ever heard was:

“write badly. just write.”

because the moment you stop trying to sound smart or perfect, your real thoughts finally start coming out.

even 30 minutes a day changes something in you. you become calmer because your mind isn’t carrying around a thousand unprocessed thoughts anymore. you become more self aware because you start noticing your own habits and emotional patterns. you become more articulate because you’re practicing turning feelings into language every single day.

if you write every day, your future self gets to sit down and read exactly how far you’ve come. i think that’s more valuable than any photo album.

who knows maybe one day all that writing becomes a book, a course, something you give your children. at the very least, it becomes proof that you were here, that you grew, that you tried.

that’s one of the coolest parts about it. writing lets you watch yourself evolve with time.

seriously. start writing. doesn’t matter if it’s in a notebook, your notes app, twitter wherever. just sit, think about your thoughts and write.

just sit down for 30 minutes and let your mind speak for once. and watch yourself becoming unstoppable.

writing will genuinely change your life more than motivation ever will. not in some cringe “manifest your dream life” way. i mean in a very real, practical way. most people never actually stop long enough to understand what’s going on inside their own head. they just react to… https://t.co/egEITNqsN8

— gomi (@parveen__tyagi) May 9, 2026

Shit, it’s been a long time

I have been ridiculously busy. There was a reason why. I have been doing NOTHING. Stressed out.

I am slowly coming out of my hole.

It’s been 5 years since I went into such a hole. But I am coming out of it.

The last month was tough.

Look, it’s only Q2. It’s a good opportunity to revisit things.

Remember the GPs from a few years ago? Let’s bring it back again.

Plan for this Q

LOGGING: MFP every day

SLEEP : Sleep like a baby

SILENCE: Reduce the podcasts and dead time audio. Listen more to music.

STRENGTH: Time for strength workouts in this queue

SOBER: Near 0 booze. Booze is the wrecker. Use other things if you need.

SUPPLEMENTS:

WEIGHT: Every 10 days. We will take one at the start of the Q.

🧠 What This Actually Shows

1. Your best performances are NOT random

Your fastest races (~14.9–15.0 pace) happened when:

• Weekly mileage ≈ 6–8 miles/week
• No extreme spikes
• Some level of consistency

👉 That’s your current “baseline capability”

---

2. There is a VERY clear ceiling

No matter the year:

• You’re stuck around ~15:00 pace
• Even with different prep blocks

👉 This is NOT a coincidence
👉 This is your current fitness ceiling

---

3. Your preparation is always too low

Look at this:

• Avg weekly mileage: 3.5 → 7.7 miles
• Long runs: often 5–7 miles

Compare to what’s needed:

• Sub-3 HM requires:
  • 15–25 miles/week
  • Long runs: 8–11 miles

👉 You are consistently training at ~30–40% of required volume

---

4. Long run is not the main driver (for you)

Notice something interesting:

• You had a 10-mile long run → still slow (17.9 pace)
• You had short long runs (~5–6) → still ran ~15 pace

👉 This means:

Your limiter is NOT just long run distance
It’s total weekly volume + consistency

---

5. Your 2026 race fits perfectly

• Avg weekly: 5.4 miles
• Long run: 6.4 miles
• Result: 15.3 pace

👉 Exactly in line with your historical pattern

Nothing surprising happened.

---

🎯 The Real Gap (crystal clear now)

To break sub-3:

You need to go from:

• 5–7 miles/week → 18–22 miles/week

That’s the entire game.

---

⚡ Why your pace isn’t improving

Because your training is:

• Too low volume
• Too inconsistent
• Not enough cumulative fatigue
• Not enough aerobic base

So your body never adapts beyond:

“I can survive 13 miles at ~15 pace”

---

🔥 The Lever That Will Change Everything

Not speed workouts.

Not fancy plans.

👉 Weekly mileage consistency

If you do this:

• 3–4 runs/week
• 15–20 miles/week
• for 6–8 straight weeks

You will break your plateau.

---

📈 What happens if you fix this

Based on your history:

• 5–7 mpw → ~15:00 pace
• 15–20 mpw → likely 13:45–14:15 range

That’s your sub-3 window.

---

🧠 Final Insight

You’ve never actually trained at the level required for your goal

So you’re not “failing to improve” —
you just haven’t crossed the threshold yet

---

One-line takeaway

Your pace is capped by your weekly mileage

Strength Plan (2–3x per week, ~30 min)

Structure

• Do this after easy runs or on separate days
• Moderate weight (not max)
• Rest ~60–90 sec between sets

---

Workout A (Lower Body Focus)

• Squats or Leg Press
  • 3 sets × 8–10 reps
• Romanian Deadlifts
  • 3 sets × 8–10 reps
• Walking Lunges
  • 2 sets × 10 steps each leg
• Standing Calf Raises
  • 3 sets × 12–15 reps
• Plank
  • 3 sets × 30–45 sec

---

Workout B (Stability + Posterior Chain)

• Bulgarian Split Squats
  • 3 sets × 8 each leg
• Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
• Hamstring Curls (machine or ball)
  • 3 sets × 10–12 reps
• Single-Leg Calf Raises
  • 3 sets × 10 each leg
• Side Plank
  • 2 sets × 30 sec each side

---

Weekly Setup

• 2 days: A + B
• Optional 3rd day: repeat A (lighter)

Example:

• Mon: Workout A
• Wed: Workout B
• Fri (optional): Light A

---

Intensity Rules (important)

• Last 2 reps should feel hard, but no failure
• You should NOT be sore for your next run
• Form > weight

---

Pre-run Activation (do this before every run, 5–7 min)

• Glute bridges × 15
• Bodyweight lunges × 10 each leg
• Leg swings × 10 each
• 20–30 sec plank

This alone will help your back immediately.

---

What this fixes

• Glutes take over → less quad/back overload
• Core stabilizes → no collapsing late
• Calves stronger → better endurance

---

Bottom line

Do this consistently for 6–8 weeks and:

• Mile 7 won’t feel like collapse
• Back pain should disappear
• You’ll actually be able to hold pace late

Overall Strategy

• 3 runs/week (fits your current system)
• 1 long run (build endurance)
• 1 tempo run (teach sustained effort)
• 1 easy run (aerobic base)
• 2–3 strength sessions (prevent breakdown)

---

Weekly Structure (simple)

• Day 1: Tempo run
• Day 2: Easy run
• Day 3: Long run
  • Strength 2–3x/week (short, focused)

Running Plan (8 Weeks)

Weeks 1–2 (Base + Control)

• Long run: 6 → 7 miles (easy, conversational)
• Tempo: 3 miles @ ~14:30–15:00 pace
• Easy: 3–4 miles

Goal: stop blowing up, build consistency

---

Weeks 3–5 (Build Durability)

• Long run: 8 → 10 miles
• Tempo: 4–5 miles @ ~14:15–14:30
• Easy: 4–5 miles

Goal: hold steady effort past mile 5 (your weakness)

---

Weeks 6–7 (Race Simulation)

• Long run: 10–11 miles
  • Last 2–3 miles at goal pace (~13:45–14:00)
• Tempo: 5–6 miles steady
• Easy: 4–5 miles

Goal: teach your body to finish strong

---

Week 8 (Taper)

• Reduce volume ~40–50%
• Keep 1 short tempo (3 miles)
• Stay fresh

---

Strength Training (this is critical for you)

You are breaking down muscularly, not aerobically.

Do this 2–3x/week (30 min max):

• Squats or leg press
• Romanian deadlifts
• Walking lunges
• Calf raises (very important)
• Core (planks)

Keep it simple, moderate weight.

---

The Most Important Habit (non-negotiable)

Long runs = EASY

If you run them too fast, you will:

• reinforce the same blow-up pattern
• not build endurance

---

Race Strategy (this alone could get you sub-3)

• Miles 1–5: 14:45–15:00
• Miles 6–10: 14:15–14:30
• Miles 11–13: as fast as possible

---

Fueling (you likely underfuel)

• Before run: light carbs (banana, toast)
• During long runs: gel around mile 5–6
• Hydrate

---

What Success Looks Like

By race day:

• You can run 10–11 miles without blowing up
• HR stays stable deeper into race
• You finish strong, not survive

---

Bottom Line

You don’t need to get faster.

You need to:

• delay fatigue past mile 8–10
• stop the mile 5 collapse

Do that → sub-3 is very realistic.