Tag: running challenges

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How I Stay Motivated to Run and Plank

Written 02/01/2025

Hello Dear Readers,

This morning, I decided to reward myself with an extra 30 minutes in bed. Not out of laziness—no, this was a well-earned bonus round of rest. When I finally stretched awake, my body had plenty to say about yesterday’s workout. My abs, shoulders, and arms all ached in that satisfying, you did something tough kind of way. The culprit? Three solid planking sessions.

Now, if you had asked me a few weeks ago whether I’d voluntarily hold a plank multiple times a day, I would have laughed and changed the subject. But here I am, surprising even myself. I’ve already checked off one session this morning, but I’m gunning for at least two. My ultimate goal is to conquer the elusive three-minute plank, and until I get there, consistency is the name of the game.

Speaking of consistency, let’s talk about the tricky beast that is exercise. Staying committed to a fitness routine isn’t always fun. Some days, I feel unstoppable; other days, my legs protest even the thought of movement. The secret, I’ve found, is to make exercise less of a chore and more of a challenge. Instead of dragging myself through a routine, I turn it into a game.

And this month? The game just got a fresh update. My running app has rolled out new monthly challenges, and I am all in. I used to be a gamer, so this setup feels oddly familiar—like accepting quests in an RPG. But instead of slaying dragons or looting treasure, I’m chasing down miles and racking up achievements.

First up on today’s list: a 10K run. Not only will that check off one of my monthly challenges, but it will also give me a head start on the others. The app typically hands me three major quests each month—a single 10K run, a 50K total distance challenge, and a two-month 150K challenge. It’s like leveling up my real-world endurance, one run at a time. As long as I stick to my own running expectations, I tend to complete them all.

For tracking, I use the ASICS Runkeeper app. The free version has everything I need, though the premium upgrade unlocks extra features. I haven’t felt the urge to splurge on it yet—partly because my wife and I already use the free version to keep tabs on each other’s progress. Having a workout partner, even virtually, makes a big difference. Some days, she’s the one pushing ahead, which inspires me to lace up and hit the pavement. On other days, it’s me leading the charge. Either way, it keeps us both accountable.

So, as I sit here sipping my coffee, psyching myself up for that 10K, I remind myself: fitness isn’t about punishing your body—it’s about challenging it. And the best way to stay motivated? Make it fun, set goals, and turn it into a quest worth pursuing.

Now, it’s time to gear up and earn today’s bragging rights.

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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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Staying Positive on My Running Journey: Celebrating Small Wins

Written September 4, 2024

Hello Dear Readers,

Sometimes, reaching a target requires more effort than expected. Recently, I’ve been working diligently to increase my running pace, aiming to hit my 5km goal. I do not set unrealistic expectations for myself, but I believe in challenging my limits with monthly targets. I strive to improve each month, even by a small margin. Progress keeps me motivated and focused on my goals, no matter how incremental.

Today, I came within 5 seconds of my target pace, but I’m still falling short of where I want to be. Part of the struggle may be that I haven’t fully recovered from last weekend’s intense deck-building project. That physical exertion and my running routine have taken a toll on my body. Perhaps I’m pushing too hard. With compromised kidneys, my energy levels tend to dip quickly, and it doesn’t help that I’ve been struggling to maintain my protein intake. This lack of proper nutrition impacts my stamina and overall performance.

My wife often reminds me to ease up on myself and not let the numbers be a source of frustration. She’s right when she says that getting hung up on disappointing results can trigger people to lose motivation and give up. It’s easy to fall into the trap of obsessing over numbers and feeling like you’re not progressing fast enough. But I try not to rely on motivation alone, as it can be fleeting. I choose to look at it differently: being just 5 seconds off means I’m close, and with a little more effort, I can achieve that target on my next run.

Chasing after goals can be challenging, especially when progress feels slow or stagnant. There are moments when doubt creeps in, and I start questioning how long it will take to see the improvements I want. How much longer will my slow improvement continue? When those thoughts arise, I remind myself to shift my perspective and review my progress over a longer timeframe. In doing so, I can see that my pace is gradually improving. Although it’s not happening as quickly as I’d like, the improvement is there, and that’s what matters.

I’ve learned there’s no need for drastic course corrections. What I need is patience and persistence. My wife calls that discipline—and I couldn’t agree more. Discipline keeps me lacing up my shoes and heading out the door, even when the numbers aren’t where I want them to be. It’s about trusting the process and believing that consistent effort will eventually yield the results I’m aiming for.

While my running hasn’t been as smooth lately, I’m noticing improvements in other areas of my fitness journey. I’ve started incorporating daily stretching into my routine, and the results have been remarkable. My flexibility has increased dramatically compared to a month ago. I’m now able to perform stretches that were previously challenging for me. It’s a reminder that progress comes in many forms, even if it’s not always where we expect it.

Ultimately, it’s not just about reaching a specific pace or achieving a particular milestone. It’s about the overall journey of self-improvement, pushing through setbacks, and celebrating the small victories. Whether it’s a faster run or greater flexibility, every step forward counts. And with that mindset, I’ll keep moving forward, one run at a time.

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Navigating the Extremes: How My Stroke Altered My Sensitivity to Temperature

Written May 13, 2024

Hello Dear Readers,

The aftermath of my stroke brought with it numerous challenges, one of the most pronounced being my diminished ability to tolerate discomfort. This change has manifested most noticeably in my sensitivity to temperature fluctuations—I am perpetually feeling too hot or cold, often simultaneously. At first, this constant state of thermal discomfort was baffling. Can you fathom feeling both overheated and chilled at the exact moment? It seemed absurd.

After much reflection, I’ve realized that my stroke has fundamentally altered what I refer to as my “threshold of discomfort tolerance” for both extremes of temperature. Oddly enough, these sensations often overlap, adding an extra layer of complexity to my daily experiences.

Living in Nashville, where the weather can be pretty erratic—chilly mornings in the low 50Fs swiftly giving way to mild afternoons in the 70Fs—has not made things easier. Following my stroke, my body’s ability to adapt to external temperatures has significantly weakened. This inability to regulate my internal temperature plays a crucial role in influencing my physical activities, particularly running.

Running, like any form of exercise, inherently involves some discomfort, which is essential for gaining strength and improving cardiovascular health. However, every additional element of discomfort is magnified for someone facing a challenge like mine, where the body’s temperature regulation is compromised. Whether it’s excessive heat or cold, strong winds, or high humidity, each condition contributes to discomfort and reduces the threshold available for pushing my running speed.

Since controlling the weather is beyond my reach, I focus on managing what I can—like selecting appropriate running attire to mitigate the impact of these external conditions on my body. I suspect these issues stem from my autonomic nervous system, though I’m unsure how to address this directly. My approach now involves keeping mental notes and exploring potential strategies to cope more effectively with these challenges.