Bad Humans' Spiral Knock, saves about two seconds.
Try to time your upleft movement to make the guard punch upleft, avoiding him spotting Snake.
If you go yolo and don't get caught by the first set of lasers, take out the Fogger. You will get caught if you run to the door when getting caught by the 2nd or 3rd laser.
The yolo run can cause an additional alert from the guard.
You can also run along the eastern wall and hope you catch a good cycle going to the door.