ram kumar

The way to run fast is to run more. The way to run more is to run slow.

People are becoming more persuaded that it's impossible to get through the day without supplements and drugs.

@lmagallego please send to me. er.tanwar@gmail.com

@HankFrank Excellent 👌👍. Quite motivating.

Ran my girlfriend’s speed workout with her this morning. She’s training for a 3:15 at Boston. Mile 6, middle of a 2-mile tempo at 6:50 pace, a 100-pound dog jumps at her mid-stride. I’m right behind her and barrel into it mid-air. She never breaks stride. Finishes the tempo. Absolute machine.

@mindmusclepro @KamathGurudutt Take a good espresso machine and use even any of the non-branded freshly roasted coffee beans and then have a sip, I am sure you shall call this coffee bad names.

@KamathGurudutt I personally didn’t find it too special, but my wife absolutely loves it. Highly recommend adding some vanilla Essence to black coffee, should do the trick

Was tempted to buy Tata Gold Tiramisu Flavoured Coffee on Amazon. Rs.154 for 25 g. It does not have sugar. It is just coffee plus flavour. Will buy it when I see it. Which probably means another six months!

@DrSaqibShafi @mindmusclepro Yes. These are good. But if somebody can manage, freshly brewed is always at the next+ level and even David couldn't touch that.

@mindmusclepro Try this instead 👇 amzn.to/4ar0WXt amzn.to/4ar0WXt

Tiramisu flavored Coffee ☕️ I’m not the one for such experiments, but what the heck.

@HankFrank Solid

July 2021 vs December 2025. Left photo was my first road race ever. I weighed around 198 lbs and honestly had no idea what I was doing. Right photo was just two months ago. Fifth marathon. 2:43 on the day at ~177 lbs. Now I’m 11 weeks out from Boston, sitting around 166 and planning to toe the line somewhere in the 165–170 range. What stands out to me isn’t the weight change or the time drop. It’s how much patience this sport quietly demands. Years of showing up before anything looks impressive. And how obvious it feels in hindsight that there was never going to be a shortcut.

@tim_roozendaal Fantastic

A lot of runners still think “180 spm is the best cadence." It’s not. And my lactate ramp test is a good example why. I’m 1.89m tall. On easy runs, my natural cadence sits around 165–168 spm at 5'15/km pace. Higher than that feels forced and inefficient. And that’s fine. But look at what happens during the ramp test. Every time the pace increases by ~1 km/h: • cadence goes up • stride length goes up Both adapt together. That’s the key part many runners miss. Running faster ≠ only cranking cadence to 190–200 Running faster ≠ only overstriding to huge step lengths Speed comes from the combination: ➡️ slightly higher cadence ➡️ slightly longer stride If your cadence is “low” on easy runs: not a problem. If you’re running faster but cadence and stride length don’t change: that is a problem.

@thegarybrecka Sesame oil and Mustard oil ??

My kitchen staples for cooking oil: Coconut oil = for high heat, doesn't oxidize. Avocado oil = stable, versatile. Extra virgin olive oil = cold, salads, finishing only. Seed oils are industrial trash: hexane-extracted, overheated to rancid, bleached, deodorized. They spike inflammation, wreck cells. Beef tallow or ghee too if you got it.

I don’t watch TV in my bedroom. Ever. Watching TV in bed trains your brain to stay alert where it should shut down. If you want deeper sleep, make your bed a place for sleep and recovery, not entertainment.

@JohnGoldman But, where is that 50 year old buddy? Happy Birthday 🎈🎂

50th birthday out on the town with my girl.

A good measure of a person's seriousness level: • Income • Physical fitness Having a high income and being fit takes a lot of dedication over a long period of time. Unserious people are low on both.

Carbs don’t make you fat. Chronically high insulin does. Fix metabolic health first, then decide how many carbs your body can actually handle.

@stevemagness My cadence remains 180 at any speed.

The common notion of trying to run 180 strides per minute is way too quick turnover for most beginner and intermediate athletes... Why? Speed = Stride Rate x Length. If you're running 10-minute miles... you're just spinning your wheels, covering zero ground...

Carbs aren’t the enemy. But MOST people aren’t eating carbs. They’re eating sugar + processed flour. Here’s the biology: Refined carbs spike glucose → insulin surges → you crash → you crave → repeat. That cycle drives inflammation, fat storage, and brain fog. Protocol: 1. If you eat carbs, earn them after lifting or a long walk 2. Choose single-ingredient sources (fruit, potatoes, rice) over “enriched” anything 3. Pair carbs with protein + fat to slow the spike

Three things AI will never replace - 1) earned credibility through lived experience 2) taste, judgment, curation - narrative sense making essential to human survival 3) embodied presence, emotional regulation, human to human empathy

@RunwithEva @Alan_Couzens Awesome 😎

Am I a good girl, @Alan_Couzens? 😁 At 35 min at 4:30/km 1.3 mmol/l, at 1h 20 min at 4:28/km 1.1 mmol/l, at 1h 55 min at 4:24/km 1.2 mmol/l 😎

@thekevingrimm You sleep at 8?? Ha ha. It's quite interesting.

Wake-up times this week: Mon - 4:13 AM Tue - 4:00 AM Wed - 2:42 AM Thu - 4:00 AM Fri - 2:54 AM Sat - 2:54 AM Sleep scores: 95, 86, 89, 88, 88 Recovery scores: 89, 89, 89, 88, 76 That’s how I fit in training (~15 hrs/wk). In bed early, up serial killer early. Do what works.

@mindmusclepro @grok add K2 and zinc if required and recreate this

Supplements for your parents - Whey - Magnesium - Vitamin B12* - Vitamin D* - Creatine - Omega 3

The goal isn’t to avoid stress. It’s to dose it correctly and leave space for adaptation. Recovery isn’t weakness. It’s the difference between short-term performance & long-term development. When in doubt: go easier, sleep more, eat enough and simple food, walk more. If you’re serious get a coach, stop self-advice and self-coaching. At least get an advisor on your side. Recovery rate decides who stays in the game. Keep winning every day in 2026!