Tag: pace improvement

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Wrapping Up 2024: A Run, A Goal, and A Leafy Finale

Written December 30, 2024

Hello Dear Readers,

This morning, I laced up my sneakers for one last hurrah on the running trail in 2024. And let me tell you. It felt great to end the year on a high note—target pace time has officially been beaten! I managed to get back under the 10:00min/k mark, a line I’d been tiptoeing over during my recent two-week stint of 10ks. (Those long runs are no joke, folks!) It’s a small win, but hey, victories are meant to be celebrated—especially when you’re outside in the crisp winter air, battling not just your legs but occasionally your frozen lungs.

With 2024 in the books, it’s time to look ahead. Starting Wednesday, I’ll be chasing a new goal: bringing my pace down to sub-9:00min/k by the end of 2025. Is it ambitious? Absolutely. Am I sure I can nail it in a year? Not entirely. But if there’s one thing running teaches you, it’s that progress doesn’t happen all at once—it’s earned with every step, every mile, every sometimes-dreaded morning when you’d rather stay in bed. So, I’ll keep showing up, logging the kilometers, and chipping away at that time. Who knows where I’ll be by this time next year?

Now, back to reality. Post-run, as I stood in my driveway doing that awkward shuffle-stretch routine, I noticed something: the trees in our front yard had finally given up their leafy ghosts. The ground? A glorious mess of reds, yellows, and browns. It looks like tomorrow’s agenda will include one last leaf collection session. (Yes, I’m pretending this will actually be the last one. Please let the trees cooperate this time.) On the bright side, the bare branches mean winter is truly here, and hey, that’s one less thing to distract me from hitting the trail.

So here’s to 2024—its wins, its challenges, and even its messy leaf piles. And here’s to 2025, where the goals are bigger, the runs are faster (hopefully), and the trees are… well, someone else’s problem until fall rolls around again. Happy New Year!

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Crossing the Finish Line: My 1000K Running Journey

Written on December 28, 2024

Hello Dear Readers,

Today, I finally hit my big running goal for the year—drumroll, please—1000 kilometers! That’s a pretty satisfying number, even if it’s less than last year’s total. I’ve come to realize that running isn’t just about hitting numbers; it’s about the journey, the lessons learned along the way, and occasionally, the sweat-soaked, slightly embarrassing selfies that prove you were out there doing the thing.

This year, I shifted my focus to something new: speed. I wanted to improve my pace, and while it’s been a challenge, I’m proud of the strides I’ve made—pun absolutely intended. Running faster has a way of reminding you that progress isn’t always linear. Some days, you’re flying, and other days, let’s just say walking feels like a more viable option.

Now, let’s talk about summer, aka my arch-nemesis this year. It was hot. Not the “oh, it’s a little warm” kind of hot, but the “melting-the-soles-of-my-shoes” variety. And I’ll admit, I didn’t always feel like braving the heat. Laziness? Yes, it paid me a few visits, but can you blame me? The couch starts looking pretty appealing when the sun feels like it’s sitting in your driveway.

Thankfully, I found a way to adapt. Shifting my runs to early mornings worked wonders. There’s something magical about hitting the pavement while the world is still waking up. It’s quieter and cooler, and the sunrise is often its own reward. Plus, there’s a smug satisfaction in knowing you’ve already knocked out your run before most people have had their coffee.

Of course, my biggest hurdle this year wasn’t just the heat or the motivation dips—it was my body. Ever since my brain stroke, I’ve been dealing with a pesky little issue: my body no longer regulates temperature properly. This means external conditions like weather have an outsized impact on my running performance. It’s frustrating at times, but I’ve learned to listen to my body, adjust my pace, and embrace the idea that running is as much about resilience as it is about distance.

Looking ahead, I’m setting the same 1000K goal for 2025. Why mess with a good thing, right? Starting the year with a clear goal keeps me motivated and focused. The key is breaking it down into manageable chunks—one week, one run, one kilometer at a time. And when summer inevitably makes its sweaty return, I’ll be ready to greet it with those early morning runs. Sunrise runs are calling, and I’m already planning to answer.

Here’s to another year of chasing goals, battling the elements, and reminding myself that progress isn’t about perfection—it’s about persistence. So, 2025, let’s lace up and hit the ground running. Literally.

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How I’m Navigating My Running Journey with an Interval Pace App

Written September 14, 2024

Hello Dear Readers,

Using an interval pace app has been a game-changer for my running routine. It provides a detailed view of my performance, allowing me to see exactly how I run at any moment. But it’s also revealed a lot about the inconsistency of my pace, which, to be honest, often feels like a roller coaster ride.

For example, during my first 5 km, I might be a few seconds slower than my target, but then I speed up in the next 5 km. I run two 5 km loops to complete 10 km, and I expect to maintain a steady pace throughout. However, maintaining a consistent speed for each interval is a real challenge, given the hilly terrain around my neighborhood. Despite these fluctuations, I recently achieved my fastest time since I started using this app last year, which was a satisfying milestone.

Several factors contribute to these ups and downs in my running performance:

1. Weather Conditions:

The weather significantly impacts my runs. I find it much harder to keep up my pace on hot days. Extreme cold can also slow me down, and strong winds can feel like running against a wall. However, I’ve noticed a considerable improvement in my running pace over the last few weeks as the weather has cooled. The heat affects me the most, draining my energy quickly. Running in more excellent conditions makes me feel lighter and more energetic, allowing me to push my limits further.

2. Emotional State:

My emotional state plays a massive role in my running performance. For instance, I was determined to improve my pace today, so I pushed myself harder during the second 5 km. I’ve been focusing a lot on improving my pace this year, and it’s paying off compared to last year. But this heightened focus can sometimes lead to overexertion, and balancing my drive to improve with my body’s signals is crucial. On days when I feel less motivated or distracted, I notice my pace tends to drop. It’s a reminder that running is as much a mental challenge as a physical one.

3. Physical Condition:

My body’s condition is perhaps the most significant factor influencing my runs. With a compromised kidney, I often feel drained, making it challenging to maintain a consistent schedule. I’ve set a rigid routine for my sleep and wake-up times to maximize my energy levels, but there are still days when fatigue takes over. Running low on energy can be tricky, but I’ve committed to my routine regardless of how I feel.

Muscle recovery is another challenge. Because I need to limit my protein intake, building and maintaining muscle is difficult, even with regular exercise. I’ve noticed that my muscles don’t recover as quickly, and I must be cautious not to overtrain. For example, I started my run today with a sore left calf muscle. I managed to complete my 10 km, but I could feel the strain more acutely afterward, especially when climbing stairs. This experience reminded me that while it’s essential to push myself, I also need to be mindful of my body’s signals to avoid injury.

Finding Balance and Perspective:

Setting a pace goal this year has been a significant step forward. Focusing on distance is easier because I can adjust my effort according to how I feel on any given day. But with pace, there’s an added layer of challenge that requires more consistency and effort. There are good days when I feel strong and manage to meet my goals, but there are also days when my body just doesn’t cooperate. It can be frustrating when I don’t see the progress I aim for, especially when my physical condition affects my performance.

My wife often reminds me to stay caught up in the daily results and to focus instead on the long-term trends. While the accessible version of my app doesn’t track data over multiple years, I can still see that my pace has been gradually improving since I started using it. It’s a reminder that progress isn’t always visible in the short term but can be seen over the weeks and months. I’m learning to be patient with myself and to celebrate the small victories along the way, knowing that each step, no matter how small, brings me closer to my goal.

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The Secrets to Improve in Running is Recovery and Embracing Your Strength

Written September 2, 2024

Hello Dear Readers,

Recently, I’ve noticed that my body hasn’t been recovering as well as I’d like. Over the past few days, I’ve been pushing myself hard, not just with running but also with yard work, and it’s starting to show. One of the more challenging aspects of managing my kidney condition is how it impacts muscle repair. My body doesn’t bounce back as quickly, and the restrictions on my diet certainly play a role. I’m limited in what I can eat, affecting my body’s healing ability. Surprisingly, I’ve adapted pretty well to the dietary limitations—they don’t frustrate me much anymore. But when I push my physical limits, I feel the consequences.

This year, I’ve consciously tried to improve my running pace. I’ve been running for several years, and until last year, I focused on completing 10 km runs. I enjoyed the challenge of reaching that distance, but now I’m shifting my focus. It’s not just about running far anymore; I want to run faster. Since we live in a hilly area, my runs always begin with a significant challenge—a 17-meter elevation gain immediately. I know some runners actively seek out hills for training, but for me, it’s just the reality of running in my neighborhood. There’s no way around it. In a way, I guess we’re fortunate. Others come here specifically to train on hills, but it’s simply part of the landscape for us. Every run starts with a climb, whether I like it or not.

This morning, I was disappointed with my pace. I’ve developed a habit of analyzing my runs and trying to figure out what factors might be impacting my performance. Was it the terrain? Was I more fatigued than I realized? There’s always something to consider. My runner wife often reminds me that discipline is more important than constantly worrying about numbers. She says running is unpredictable, and there can be many factors—weather, how well I’ve slept, stress levels, and even the amount of yard work I’ve done the day before. What matters most is that I don’t give up.

And she’s right. The important thing is that I keep running. No matter what, I’m putting in the effort, ultimately leading to improvement. While it’s easy to get fixated on pace, I know I’ve worked hard, and that’s where the real value lies. The numbers will eventually catch up to the effort. Improvement might come slower than I’d like, and it might not always be smooth. There will be setbacks, and some days will feel like I’m running through mud. But I know I’ll see progress as long as I keep putting one foot before the other.

The pace won’t improve as quickly as I’d hoped, and I may have more days where recovery feels frustratingly slow. But I’m learning that it’s okay. It’s part of the journey. And with consistency, I’ll get there—step by step, day by day.