Todd Pearson

This translates to near term goals below Bench: 225 for a set of 5 Deadlift: 365 for a set of 5 Squat: 275 for a set of 5 OHP: 140 for a set of 5 Pull-Ups: 15

@JohnGoldman Probably a silly question but how do you measure 220 on the track? Are the exchange zones the extra 20?

10 by 220m at race pace. Felt super comfortable. Tested out my race day shoes NB Super Comp Elite 5 and they were awesome. I could have done 10 more. Next six months gonna be 🔥

Just a spectacular morning at the track for 10x220.

@hjluks Thanks Howard, what I’m trying to figure out is how little lifting can I get away with at this point to maintain my current strength, which will free up time for the other stuff.

@ToddPearson12 For me. I would be there already ;-) I’d focus more on power, balance, lateral movements instead of new PRs

Age-related muscle loss (sarcopenia), reduced circulation, and reduced tissue repair capacity all contribute to slower recovery. Unless training… muscle mass continues to decline with age, and deconditioning following injuries or illness can happen quickly. This creates a cruel paradox: It takes us longer to build fitness, but we lose it just as fast - maybe faster - when we stop. A few weeks off due to injury sets you back months from where you were. Then you’re older than when you started, so rebuilding takes even longer.🤦‍♂️ This is why protecting training time matters more than maximizing training volume. Consistency»» Intensity. An injury-free year of moderate training beats 4 months of aggressive training interrupted by three months of rehab. Every single time.

@hjluks Howard, I’ve gotten strong over the last few years (260 bench, 330 squat, dead 400) to the point I’m asking how much stronger do I need to be? Any thoughts on minimum dose to maintain? I need to up the cardio, I know and lean out a bit (20% DEXA), but don’t want lose it all

Training at 62: What I Do, Why I Do It, and What’s at Stake If I Don’t howardluksmd.substack.com/publish/posts/…

@Brady_H Soup or shoes?

Is it “Supershoes” or “Super shoes”?

@CoffeeBlackMD My dad passed away from IPF during covid, it was terrible

I’m going to side step scary because I’ve seen all kinds of things be scary. It’s a subjective thing. Anything can be. Or get scary. The two disease I see often enough that I HATE the most because I watch people slowly degrade or die are ALS and IPF.

@CoachT_G check out @WaukeeNWGTF

Looking for a few sprinters & jumpers for next season! Men’s 100: 11.0 or faster 200: 22.3 or faster 400: 50 or faster LJ: 23’0+ TJ: 47’0+ HJ: 6’5+ Women’s 100: 12.2 or faster 200: 25.5 or faster 400: 59 or faster LJ: 18’3+ TJ: 37’5+ HJ: 5’3+ Come be apart of history!

@Alan_Couzens Alan do you have strong opinions on what should be used for the cross training? Is important to mix it up or would it be ok to only use elliptical for example?

6/ Use Cross-Training to get the work done safely. In addition to the run mileage, John gets ~half of his total load (currently ~1,000 kcal/d) as cross-training - rowing, walking, and elliptical. This significantly decreases the risk of injury compared to hitting the same amount of work purely on the run.

Great question! For those looking to undertake their own #ProjectUnreasonable - these are the core principles of @JohnGoldman 's mission to take 2hrs of his marathon time and qualify for Boston... 👇🧵

@JohnGoldman Thanks, enjoying following along

@ToddPearson12 Unilateral leg work like single leg RDL and lateral step ups along with cyclist squats Lots of core work and mobility too Upper body super light

Monday: row 9k meters easy Tuesday: easy run 54 min, elliptical 30 min, strength workout Wednesday: run 7.5 miles with strides, row 9k easy Thursday: easy run 54 min, easy row 6.3k meters Friday: 7 miles with hill circuit, easy row 9k meters Saturday: run 3 miles with race pace intervals Sunday: 13 mile long run LIGHTWORK 41 miles 196 days to go

@hjluks Excellent, that’s the area I am the most deficient at and probably most fun to train!

@ToddPearson12 No doubt we can grow it. Especially if it’s been ignored.

The Midlife and Master's Athlete Guide.... don't fight the biology ... a thread. 1/The changes in the physiology of the aging athlete are very real. After 50, power drops twice as fast as strength. You'll recognize this!! VO2max falls ~10% per decade, worse if untrained. Recovery takes longer. So much longer... ffs. Muscle is harder to build. But... None of that means you should stop competing. It means the rules have changed, and you need to train differently.

@mikeoniron Makes sense

@ToddPearson12 Pretty much, The foods become a little more repetitive tho.

Cutting food is back 🤷‍♂️

@Alan_Couzens Data problem first rep

What does 1,000 kcal of low-intensity exercise look like for the average person? Assuming... - 75kg (165lb) bodyweight - Max HR 170 bpm - Rest HR 50 bpm - VO2max of 50ml/kg/min 2hrs total of... - Easy Cycling - 140W @ 110bpm (~65% MHR) 🚴‍♀️ - Jog/Walk - 8:30/k (13:30/mi) @ 110bpm (~65% MHR) 🏃‍♂️🚶

@drgurner @BurchetteMason I agree there is some base data I’d like to keep track of every day but nothing matches a great watch

@BurchetteMason I only wear my smartwatch when exercising or specific use cases now. Also, a real watch just looks better.

If you stop wearing an Apple Watch your anxiety goes way down. Should have gone back to a normal watch years ago.

@hjluks Howard, do you have anywhere what your or a standard week would look like? how this and all the other movements you show fit in that is.

Simple looking jump... but it trains many skills we lose as adults.

@JohnGoldman @optimalfocus How many hours dos that equate to?

@ToddPearson12 @optimalfocus 20,000 meters per week

I’ve run 30 miles this week Before my long run That’s just blowing my mind I started in 2024 with one mile And it was hell Now I find my groove at mile 7 And this week I’ll clock 42 total Feel great Look great Lean and trim Eating 4k calories today Life is good

@JohnGoldman @optimalfocus How much rowing are you doing on top of the running?

@optimalfocus because i run a lot. i row a lot. i'm big.

@JohnGoldman What are some ways you are using it? I’m aware of the hard core coding piece (I lead a data science and data engineering org), but am also interested in those non coding solutions. Thanks

If you run a business with a team the best thing you can do right now is learn Claude Code and teach your team how to use it. I just coached up my three best ninjas on how to use Cc and I can’t wait to see what they come up with.

@mikeoniron Servings And ounces And lbs And grams

Do Americans track macros in ounces and pounds? Or are communist grams ok?