Category: Running

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When My Slow Run Became Proof of How Far I’ve Come

Brian’s fitness journal after a brain stroke

I’m unusually excited about next week’s weather forecast. Not because I have outdoor plans. Not because we’re having a picnic. I’m excited because the morning temperatures finally look like something designed for running rather than slow roasting.

Tomorrow, the temperature may not even climb above 70°F before I finish my run. After spending much of the summer running through Nashville’s heat and humidity, that sounds almost luxurious. Naturally, I’m hoping the cooler weather will translate into more speed.

I still have about 30 seconds of pace time to eliminate before reaching my speed goal for the year. Progress toward that goal has slowed considerably over the summer, but that wasn’t entirely unexpected. There is only so much speed I can demand from my legs while running through air that occasionally feels more appropriate for growing tropical plants. Summer has mostly been about maintaining my fitness and running consistently. Now, with cooler mornings approaching, I’m hoping I can start pushing for speed again.

Interestingly, though, one of the most encouraging signs of my progress came from one of my worst runs. Last week, I developed that mysterious heel pain. I attempted to run anyway, hoping the discomfort would disappear once I started moving. Instead, I ended up half limping along the trail before finally abandoning the run. It was certainly not a performance I would normally celebrate. Then I looked at the numbers.

Even while moving much slower than usual, and with one foot clearly objecting to the entire activity, I was still running faster than I had three years ago. That surprised me. It also gave me some perspective.

When you focus constantly on the next target, it is easy to overlook how much progress you’ve already made. My current definition of a “bad run” would once have qualified as a very good one. That’s worth remembering.

I still want those remaining 30 seconds. I still intend to keep working toward my speed goal. And when the weather finally cools down, I hope I’ll start chipping away at that number again. But whether I reach it next week, next month, or a little later doesn’t change what I’ve already accomplished.

Three years ago, I was trying to become the runner I am today. Today, I’m trying to become a faster version of that runner.

Sometimes progress becomes much easier to see when you stop looking at the runner ten seconds ahead of you and turn around to look at the runner three years behind.

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Anemia and Running Performance, and Understanding What Affects My Pace

Brian’s fitness journal after a brain stroke

After several days of intense heat, Nashville finally received some relief. Naturally, I expected my running pace to improve with the cooler weather. My legs apparently didn’t get the forecast.

This morning was cooler than Monday, yet I still couldn’t reach my target pace. Frustratingly, if I could simply exchange Monday’s run with today’s, I would have recorded two successful runs this week. Unfortunately, my running app doesn’t offer a retroactive pace-exchange program.

For weeks, I assumed Nashville’s heat and humidity were primarily responsible for slowing me down. But with cooler weather, I’ve realized there is another factor. I’m tired.

At my latest doctor’s visit, I learned that my iron and hemoglobin levels have dropped again. My hematology visits have become more frequent while my doctors monitor and treat the problem, which may explain why running has felt harder lately. I remember how much easier running felt this spring when my hemoglobin improved. I had more energy, and maintaining a faster pace was noticeably easier.

Still, today’s run wasn’t terrible. I nearly matched Monday’s target pace and finished close enough that Friday’s goal feels achievable. Fitness doesn’t exist in isolation. Weather changes. Health changes. Energy changes.

For now, I simply have to work with the energy my body gives me and keep trying. On Friday, I’ll head out again, find my pace, and hopefully hold onto it. Maybe my legs will finally check the weather forecast first.

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Running in a Nashville Heat Wave

Brian’s fitness journal after a brain stroke

Nashville is in the middle of another heat wave, but my weather app says it should finally break tomorrow. The heat may linger for another day or two, but I’ll be happy to see the worst of it leave.

Running in extreme weather is particularly challenging for me. I already have difficulty maintaining my weight when my activity level increases, and even my early morning runs have been noticeably slower.

The heat is bad enough, but Nashville also provides plenty of humidity. On some mornings, the air feels so heavy that running is less like outdoor exercise and more like using a treadmill inside a sauna.

Unfortunately, nobody provides the fluffy towels afterward. I’ve struggled to reach my target pace lately, but I know fitness isn’t the only factor. Weather and health both affect performance.

Fortunately, the forecast looks much better by the end of the week, with cooler early mornings that should be much more comfortable for running.

My iron levels have also dropped again, and I’m scheduled for another iron infusion the week after next. I’m hopeful that treatment will improve my energy and endurance as it has before. So, despite a frustrating start to the month, I’m optimistic about the second half. Sometimes progress isn’t about forcing yourself to perform better under increasingly difficult conditions.

Cooler mornings are coming, my iron will be treated, and I’ll keep running. The heat wave can win a few rounds.

It doesn’t get the entire month.

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When Heel Pain Cuts a Morning Run Short

Brian’s fitness journal after a brain stroke

I’m a little worried about my heel.

When I first woke up this morning, I immediately noticed that my left heel was unusually tender. Even my half-awake trip to the bathroom was considerably more uncomfortable than it had any right to be.

Since I still had another hour or so before my alarm, I went back to bed hoping that a little extra rest might magically solve the problem. Unfortunately, my heel hadn’t received that memo.

When I got up again, it was still sensitive. I considered skipping my run, but I decided to give it a try. I hoped the discomfort was just stiffness and that once I started moving, everything would loosen up and return to normal. That was optimistic.

I headed onto my usual trail, but instead of improving, the discomfort continued. After about three kilometers of what was becoming less of a run and more of a partially limping negotiation with my left foot, I finally admitted defeat. I turned around and stopped the run. I’m disappointed that I wasn’t able to finish, but I’m more concerned about whether trying to run on it made the problem worse.

Right now, one possibility we’re considering is that my running shoes had simply reached the end of their useful life. Running shoes don’t last forever, and sometimes they start losing cushioning and support before they look particularly worn on the outside.

Whether the shoes are actually responsible, however, I don’t know yet. For now, the plan is simple: give my heel some time to recover and see how it feels over the next few days. If it isn’t back to normal by Friday, I’ll skip Friday’s run.

Running has become such a regular part of my routine that skipping a run on purpose feels strange. But there is little value in completing one workout if doing so turns a minor problem into something that keeps me from running for weeks.

Today provided the other half of that lesson. Sometimes perseverance means continuing. Sometimes discipline means stopping.

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Finally Beat My Running Target Pace After Weeks of Trying

Brian’s fitness journal after a brain stroke

I finally beat my running target pace after weeks of trying.

This morning began with a decision. I woke up about an hour earlier than usual and briefly considered taking advantage of the early start. With hotter temperatures expected later in the day, heading out immediately for my run seemed like the responsible choice.

On the other hand, my pillow was there. After careful consideration, the pillow presented the stronger argument. I decided that an extra hour of sleep would probably do me more good and went back to bed.

Fortunately, the weather rewarded my decision. Last night’s storm had left a thick layer of clouds behind, preventing the morning sun from immediately beginning its usual summer campaign against anyone foolish enough to exercise outdoors. By the time I headed out, the temperature was still reasonably comfortable.

And apparently, the extra sleep helped. I finally beat my target pace. It has been several weeks since I last managed to do that, so crossing the finish line ahead of my goal felt particularly satisfying. I’ve had plenty of difficult runs lately; heat, humidity, fatigue, and the occasional thunderstorm have all contributed, so today’s result was a welcome reminder that the progress is still there.

Sometimes improvement doesn’t disappear. It simply waits for better conditions to reveal itself. Today’s run also reinforced something I occasionally need to remember: more effort is not always the answer. When I woke early, I could have sacrificed an hour of sleep in the hope of getting a cooler run. Instead, I chose recovery, waited an hour, and performed better.

I suppose I’ll have to admit that sleeping can occasionally qualify as part of my training program. The morning produced another accomplishment as well. I remembered to call our plumber.

After our recent bathroom adventures, remembering to make that call deserves at least a small place on the list of victories. The plumber is now scheduled to come on Wednesday, moving us one step closer to finally finishing the project.

So, before the morning was even over, I had already accomplished two things I had been waiting for: I beat my running target. And I scheduled the plumber. Athletic achievement and home maintenance may not traditionally belong in the same category, but I’ll happily accept both. After several frustrating weeks, it feels good to begin this one with a few successes. Hopefully, the rest of the week gets the message.

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A Humid Morning Run and the Small Victory of a Strong Finish

Brian’s fitness journal after a brain stroke

This morning’s run began with something I am becoming quite accustomed to this summer.

Rain.

When I first woke up, the weather had other plans for my morning, so I postponed my run and went back to sleep for another hour. Sometimes disciplined training requires determination. Sometimes it requires hitting the snooze button.

Fortunately, when I woke again, the rain had paused. I quickly got ready and headed outside before the weather had an opportunity to reconsider. The rain had at least given me one advantage.

Although the humidity was extremely high, the temperature had dropped, making the conditions somewhat more tolerable. After so many hot and humid mornings in Nashville this summer, I’ll happily accept whatever assistance the weather is willing to provide.

Running has been difficult lately. It seems as though we have had one hot day after another, usually accompanied by enough humidity to make the air feel considerably heavier than it has any right to be. Still, unless the weather becomes unsafe, I keep running.

This morning, however, my body wasn’t particularly enthusiastic about the idea. I felt sluggish from the beginning, and the first half of my run was nearly as slow as yesterday’s. At one point, I was about 90 seconds behind my target pace.

That wasn’t exactly encouraging. But a bad first half doesn’t require a bad second half. Instead of accepting the slower pace, I concentrated on pushing harder. Gradually, I began recovering some of the lost time. By the finish, I had reduced my 90-second deficit to 42 seconds.

Technically, I still failed to reach my target. But I don’t consider the run a failure. I managed to recover more than half of the time I had lost during the first portion of the run. More importantly, I finished much stronger than I started.

Sometimes progress isn’t crossing the finish line ahead of your target. Sometimes it is being 90 seconds behind, refusing to surrender the run, and finishing only 42 seconds behind. The stopwatch may not award partial credit.

Fortunately, I can. Next week brings my shorter runs, and today’s stronger finish gives me some reason for optimism. Perhaps the speed is still there. It just needed a little extra time to wake up this morning. Apparently, it wanted to use the snooze button too.

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Skipping a Rainy 10K and Finding Progress Somewhere Else

Brian’s fitness journal after a brain stroke

I find progress somewhere else after skipping a rainy 10K run. This morning was warmer than yesterday, considerably wetter, and apparently determined to make my usual Saturday 10K as unappealing as possible. The humidity was already high when I woke up, but I got dressed and prepared for my run anyway.

Then I reached the front porch. It was raining. Not a pleasant little drizzle, either. It was raining hard enough that I stood there contemplating the prospect of spending nearly two hours running through heat, humidity, and steady rain.

Usually, I can tolerate one or two of those. Today, the weather had apparently purchased the complete package. I decided I simply didn’t want to do it. Some days, perseverance means heading out despite imperfect conditions. Other days, you look at the weather, reconsider your life choices, and walk back inside.

Today belonged to the second category. Once I made the decision, I simply continued my morning as though I had completed the run.

Next came vacuuming, followed by a shower and then breakfast. Admittedly, showering without first becoming completely drenched in sweat was a rather pleasant novelty. Some encouraging news was also waiting for me on the scale. After spending much of the summer struggling to maintain my weight, I have finally gained enough to reach the exact middle of my target range.

Not barely inside it. Not hovering nervously along the lower boundary. Right in the middle. Considering how much my weight has fluctuated with running, lawn mowing, and other summer activities, I am quite happy to see it there. The day’s progress wasn’t limited to my weight, either.

We finished caulking around the bathroom sink vanity, which means that part of our seemingly endless bathroom project is finally ready for the plumber.

I’ll call on Monday and hopefully arrange for someone to come early next week. So far, our plumbing company has usually managed to send someone within a day, so this stage of the project may move quickly.

I have learned not to say that too confidently. Home renovation projects can be optimistic. So, no 10K today. Still, my chores are done, my weight is exactly where I want it, and another part of the bathroom project is ready to move forward. Sometimes sticking to the plan is important. Other times, success is knowing when the plan deserves a rain check.

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Balancing A Busy Schedule With Family Time

Brian’s fitness journal after a brain stroke

Today required a little more attention to the clock than my usual Saturday. Naturally, Saturday morning also meant my regular run, but I expected a busy schedule.

We had arranged to visit my sister’s house to celebrate both my wife’s and my mother’s birthdays, which meant I needed to finish my normal morning routine before it was time to leave.

So, as soon as I woke up, I put on my running clothes and headed outside. Unfortunately, the run itself was difficult.

Once again, my pace was disappointingly slow. I have been working hard to improve my speed, so seeing another slower result wasn’t exactly the encouraging start to the morning I had hoped for.

Fortunately, I wasn’t running against only one clock. I may have lost to my target pace, but I was still comfortably ahead of our departure time. I’ll count that as a different category of victory.

Once I got home, I didn’t have much time to contemplate my running performance. Saturday’s next contestant was waiting for me: the vacuum cleaner.

I finished vacuuming, took a shower, and finally made my way to my desk for breakfast. I still needed to fit in my planking and stretching exercises before we left, so the morning became a carefully choreographed sequence of running, cleaning, eating, exercising, and occasionally checking the clock.

Some Saturday mornings are relaxing. Others apparently require project management. Despite the full schedule, everything worked. We left on time and arrived at my sister’s house exactly as planned. Once there, the stopwatch could finally retire for the day.

We had a wonderful time catching up with everyone and celebrating the birthdays together. My brother-in-law made tacos for the occasion, and after a morning filled with running and exercise, I was more than prepared to participate enthusiastically in that part of the celebration.

My running pace may not have been what I wanted today, but the rest of the day went beautifully. That is worth remembering.

Not every successful day needs to include a personal best. Sometimes success means finishing the run, completing the chores, arriving on time, spending an afternoon with family…

and being rewarded with tacos.

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Building Muscle With Kidney Disease: A Recovery Story

Brian’s fitness journal after a brain stroke

After this morning’s mowing session, my garden’s cardio equivalent, I discovered something wonderful: I’ve finally hit the exact middle of my target weight range. After months of struggling to keep weight up, this feels like winning the wellness lottery.

Here’s the thing about recovery: it’s not linear. Three years ago, I couldn’t ask my brain to move my legs. My brain wasn’t taking calls. Stroke will do that to you. For months, I relearned how to walk with a walker, then without it. Eventually, I progressed from walking to running to jogging—each milestone a small revolution. Over the last 2-3 years, I’ve poured intentional energy into rebuilding muscle through resistance training, something my body desperately needed.

But here’s where it gets tricky: kidney problems and muscle-building are locked in a standoff. Building muscle demands protein; kidney disease demands I restrict it. Add summer yard chores—the kind that demand serious physical output—and weight maintenance becomes a high-wire act. I cycle through foods, strategically balancing activity, intake, and the restrictions my kidneys kindly insist upon. Ironically, resistance training actually helps my kidneys, yet the muscle I gain makes weight maintenance exponentially harder.

Tomorrow’s weigh-in will be telling. History says the day after heavy yard work, the scale drops significantly. But for once, I have a buffer. For once, I don’t have to panic about dropping below my range. Recovery isn’t just physical. It’s learning to celebrate the small wins, building strength within constraints, and finding your rhythm when your body keeps changing the rules.

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A Slow 10K Run and the Importance of Looking at the Long Term

Brian’s fitness journal after a brain stroke

Today’s 10-kilometer run was… let’s just say it wasn’t destined to become a personal record. It was a slow 10k run.

The morning actually started quite well. There wasn’t much rain, the temperature felt reasonable, and I headed out thinking it might be a comfortable run. Then the sun woke up. By the time I finished my first five kilometers, it seemed determined to remind everyone that it was still July in Tennessee. The temperature climbed, the humidity rose with it, and before long the entire route felt like a giant steam room.

With every kilometer, I could feel the heat draining my energy. My pace gradually slowed as if someone had quietly turned down the power on my legs. After several cooler mornings following the Independence Day heat wave, my body had become accustomed to more pleasant conditions. Returning to hot, humid weather felt like an unpleasant surprise. Running through that humidity was like jogging inside a sauna without the relaxing music. So, I briefly considered cutting the run short.

Yesterday’s run, however, had already been interrupted by a thunderstorm. I didn’t want to make a habit of stopping whenever conditions became difficult. There are certainly times when stopping is the right decision; lightning is one of them, but today’s challenge was simply uncomfortable, not unsafe.

So I kept going. I tried pushing harder. The weather responded by pushing back. In the end, I never found the extra speed I was hoping for.

What I did find was the finish line. Sometimes that is enough. One lesson running keeps teaching me is that improvement is rarely linear. Some days everything seems effortless. Other days every stride feels heavier than the last.

If I judged my progress by today’s run alone, I might conclude I wasn’t improving at all. Fortunately, one run tells only a tiny part of the story.

See The Improvement in a Long Period

When I compare where I am today with where I was a year ago, the difference is unmistakable. My endurance has improved. My consistency has improved. Even my recovery has improved.

The daily fluctuations matter far less than the long-term trend. That thought makes difficult days much easier to accept. Tomorrow is my scheduled rest day before beginning another week of training. The stopwatch will have another opportunity to challenge me.

And I’ll have another opportunity to prove that showing up consistently matters more than having one perfect run.

Hopefully…

the weather cooperates next time.

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