A hot run

Courtesy of  weather.gov

Another hot one. It's supposed to get up to 95° today with a heat index of 102°. Needless to say, I got my run in at 08:30 (I'm going to use military time from now on, just to get in the practice, btw.)
Here's the official summary:
2 Mile: 20:28.
Abyssal. This needs to improve, and drastically. In other words, I should have been doing this loooooooooong ago.
In spite of my currently sluggish two-mile time, an important fact remains: I need to whip myself into shape like I've never done before. That means running in the heat of the day with a 102° heat index. This means more push-ups and sit-ups. This means a more strenuous workout. It's go time, and I'm still fat.
Here's proof:

My manboobs seemed to have disappeared, sinking
their way into my sidefat (AKA lovehandles)
PS - to my future DI & CO: I made my bed after I posted this.

In high school, I remember that the kinds of working out I'd do seems comically intense today. However, I'm just as capable of getting into shape now as I was when I was 16. It'll be more difficult, though. My body doesn't recover as quickly, I can't take in as many calories, and my life is less flexible. All of these difficulties can be addressed with more exercise, more discipline, a better diet, and less "monkey minding."
This brings me to my state of mind when I'm running. Running is often best achieved on a half-full stomach and and an empty mind. The more I clear my thoughts, the less I think about running, the faster my times become. Running Zen serves as my best short-term strategy for improving my 2 mile time.
And now to address a few of my earlier posts:

"We're going to take a more fact-based and critical approach to good health."

This hasn't changed. For weight loss, my core strategy of CICO (Calories in, Calories out) will never change. This means a simple equation, BMR + CB =< CI, where CB = Calories Burned, and CI = Calories in (or calories consumed between 00:00 and 23:59). My current BMR (Basal Metabolic Rate) at 29, 6'1", ~243 lbs, according to the Revised Harris-Benedict Equation is 2290, which means I can eat 2290 calories in a day, and maintain my weight for the day. However, without external forces (i.e. exercise) on this formula day-to-day, it's easy to fall back into a pattern of decay. Exercise, or CB speeds up the process of weight loss by adding additional calories burned, allowing for a more robust diet (as if 2290 C doesn't allow me to be robust enough).
In addition to this, I've done my best to eat well, but admittedly, I don't know where to start on good nutrition. I figured eating oatmeal & yogurt every morning, cutting out refined flours, trans fats, processed foods and fast-food (including pizza), and caffeine, in addition to using high HDL oils while cooking, and taking in as much protein as possible would do the trick. However, this, in addition to regular exercise, is the only way to go. I still get a few caffeine headaches, but I feel like my energy is more sustained over the day, after cutting it out.

"I promise not to DNF."

Screwed up on this one. Sorry 'bout that. At least I didn't take a 15 year hiatus. I will however, take a 9.5 week hiatus for BCT. in August.

"I'm still not sure who my target audience will be."

It's going to be me. I don't have the time or resources to build the blogging empire that once gripped my aspirations. This blog is just for my own good now, but comments/criticisms are welcome.

My next post will focus on the mile road run I plan to do in the extreme afternoon heat. Looking forward to this one. Time to eat 3 delicious eggs.