Tag: running tips

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Freezing, Running, and My War on Winter

Written January 15, 2025

Hello Dear Readers,

Ah, procrastination—my old, frosty friend. Today, it’s teaming up with the weather as I wait for the thermometer to nudge just above freezing. Sure, it’ll still be cold, but freezing feels like the universal “nope” line. Good news? I don’t have to wait long. Bad news? My calves are staging a coup from Monday’s run, and my right knee is voicing its displeasure. But let’s be real. Neither is dramatic enough to get me out of today’s self-imposed “fun run.”

Speaking of fun, I’ve implemented a new policy: no hitting the target pace, no stopping early. Brilliant, right? Until you realize it means running longer than planned. Outside, the chill has zero festive charm—no snowflakes, no sparkly icicles, just a vast, icy wasteland that feels like nature’s walk-in freezer. I don’t remember it being this cold in the last five years here. Winter’s overachieving, and frankly, it’s rude.

Flashback to yesterday: I returned from my run absolutely frozen. Pro tip: while running does raise your body temperature, it apparently has limits. When the air is so cold that your body says, “You know what? Nope, you’re on your own,” it’s time to reevaluate life choices—or at least your wardrobe. My wife, ever the voice of reason, gently reminded me to wear a hat. Thankfully, I’ve got a winter headgear setup that would make Arctic explorers jealous. So, my ears are safe, even if the rest of me feels like a popsicle.

Now, I’m gearing up for today’s showdown. The plan? Beat my target pace in the first 5k and call it a day. If not, I’ll push to 10k because stubbornness is my superpower. It’s a tactical adjustment to keep me on track with my yearly distance goal while nudging my speed in the right direction. Realistically, most of my gains will come in the more cooperative seasons of spring and fall. But hey, winter’s a worthy nemesis, and I’m not backing down.

Here’s hoping today’s run brings a win—and maybe, just maybe, slightly warmer toes.

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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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Rest, Recovery, and Rediscovering My Run

Written December 26, 2024

Hello Dear Readers,

I skipped my Wednesday run, which felt like breaking an unspoken rule in my routine. Why? Because my knee decided it was time to be the squeaky wheel—or, in this case, the squeaky joint. That makes three full days off from running, and honestly, I’m okay with it. Here’s why: I’ve seen what happens when you don’t give your body time to heal. My wife once pushed through an injury, thinking she was invincible, and let’s just say her recovery became a long-term project. I’d rather learn from her experience than repeat it. 

When your knee is unhappy, you suddenly realize how much you depend on it. For instance, going down the stairs earlier this week was like walking a tightrope while juggling knives—not exactly graceful. It was a sharp reminder to pay attention to the signals my body was sending. On Tuesday and Wednesday, every descent was a little “ouch” here and a little “yikes” there. But today? The stairs and I are back to being friends. My knee no longer complains, which I’m taking as a good sign.

This forced break has been an interesting shift. As a runner, rest days feel like a guilty pleasure, like sneaking a second slice of cake when no one’s watching. But sometimes, your body needs that slice of metaphorical cake—or, in this case, a few days to repair itself. Skipping runs isn’t easy for me; I love the rhythm of hitting the pavement and the mental clarity it brings. But I’d rather take three days off now than risk being sidelined for weeks later.

Rest has its perks, though. I’ve caught up on some reading, spent more time planning my next running goals, and even got an extra hour of sleep here and there. (Who knew recovery could feel this luxurious?) More importantly, I can feel the difference in my knee. It no longer twinges when I walk downstairs, and it’s not screaming for attention every time I move. That’s progress I can celebrate.

I’ll lace up my running shoes again tomorrow, and I’m hopeful it’ll be a smooth, pain-free return. With three days of rest under my belt, I feel like a sprinter at the starting block, ready to channel all my pent-up energy into a fast, satisfying run. There are no guarantees I’ll break any records, but hey, after days of forced patience, even a moderate jog will feel like a victory lap.

If there’s one takeaway from this experience, it’s this: listen to your body. Rest isn’t the enemy—it’s the secret weapon for coming back stronger. Whether it’s your knee, your back, or just a sense of exhaustion creeping in, sometimes stepping back is the best way to keep moving forward.

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Reflections on My 1,000 KM Running Goal: Lessons and Adjustments

Written December 15, 2024

Hello Dear Readers,

So, I checked my progress toward my 1,000 km running goal again to ensure I wasn’t wrong the other day. I reconfirmed that I will reach my goals within this year. All I need to do is do another round of 10k runs. 

While checking my logs, I analyzed why my total distance run was much lower than the prior year. After all, I aimed for 25k per week, so I should have hit 1300k. Then, I realized I started using this app on February 23, 2024. Then, we went on a vacation. Missing nearly 2 months makes a massive difference in the distance, approximately 200 km.

Additionally, before I adopted my early morning running schedule during the hot summer, there were days when I skipped running due to the heat. I figured out how to deal with the summer heat in Tennessee, and it will be good for next year. Some days, I shortened my 10k runs to only 5k due to excess heat.

Since I know I ran during January and early February, I suspect I have already run over 1000 kilometers this year. However, since I’m using my app as my official record, I still want to get those numbers to meet my goal.

Why am I doing this? My wife calls it variance analysis. Variance analysis analyzes the GAP between goals and the prior year. It helps me create realistic goals. During 2024, I learned many things, such as switching my running schedule to extreme weather. 

I will shave off 1 minute from a 5km run for the following year. I am considering mixing my run with long and short runs to improve my speed.

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Celebrating Progress On Hitting My Running Pace

Written Septermber 6, 2024

Hello Dear Readers,

Today brought some good news—my efforts have finally paid off. During my run, I achieved the pace I’ve been aiming for as part of my end-of-year goal. This achievement is a significant milestone for me, and it feels incredible to see my progress. Because of this success, I’ve set a new rule for myself: for each run, I will reduce my pace time by 5 seconds. The challenge I’ve given myself is to beat this reduced pace twice in a row, with no more than two failures in between. Once I accomplish that, I’ll lock in my end-of-year pace goal at the new speed.

One thing I’ve come to realize is how different it feels to focus on pace rather than just distance. Initially, my running goals were all about how far I could go. But now, I’ve become more conscious of the nuances involved in pacing myself, and it’s an entirely different experience. Running pace can fluctuate based on many factors I hadn’t considered before. For example, external temperature can give me a boost or slow me down considerably. Cooler days tend to energize me, while hotter days can make running feel like an uphill battle. Similarly, wind and weather conditions greatly influence how well I perform. A strong headwind can be exhausting, while a nice tailwind makes me feel like flying.

My physical condition is another critical factor. One day, I might feel full of energy and ready to tackle my run, while the next day, my body might feel heavy, making it harder to keep a steady pace. These variables make running a more dynamic challenge than I initially anticipated, and it has taught me to be flexible with my expectations.

In addition to pacing, I’ve also learned the importance of taking care of my body during this journey. Overexertion is a real risk, especially when the weather is extreme. Running too long in the blazing summer heat can be dangerous, mainly if I run low on water. I must constantly monitor hydration, as it can make or break a good run. Additionally, I’ve realized that I need to prioritize rest when my muscles are sore or not recovering properly. Pushing through without adequate recovery could lead to injuries or setbacks, which I want to avoid.

I also have specific dietary restrictions that make recovery more challenging. Since I have limits on my protein intake, I have to be careful not to lose muscle through overexertion. Muscle loss is a real concern for me, so I’m mindful of balancing my exercise with the nutrients my body needs to repair and grow. Monitoring my calorie intake is another part of the process. I need to fuel my body for these runs without going overboard. Through it all, I remind myself I’m running to improve and strengthen my body—not harm it. This is a promise I made to myself when I first started running, and it’s something I hold onto as I continue to progress.

My running journey began after I lost mobility due to a brain stroke. It was a tough time, but after several months of rehabilitation, I was able to walk again. Eventually, I worked my way up to running, a huge victory. Now, I’m running and pushing myself to get faster. While it’s still a struggle to improve my speed, I’m determined to keep going, step by step.

Today, I want to celebrate my success. It’s easy to get caught up in the next goal, the next challenge, but it’s essential to take a moment to appreciate how far I’ve come. I’m thrilled with how today’s run went, and it serves as a reminder that progress is possible, no matter how difficult the journey may seem.

I look forward to what comes next and am excited to see where this running journey takes me.

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Fine-Tuning My Running Strategy for Speed

Written: 3/9

Hello Dear Readers,

This year, I’ve set a new goal to enhance my running speed, sparking a deep interest in methods for faster running. I’ve also started closely monitoring my pace, ensuring consistency unless I train with the Fartlek methods, which involve varying speeds during the run. However, maintaining a steady pace remains my general aim.

In a recent run, I experienced a moment of clarity. I realized I could push myself harder, especially when I was just seconds off my target pace. Unlike a car with cruise control, I don’t have an automatic speed setting; it’s all about manually adjusting my effort based on how I feel physically during the run. This realization led me to a strategic shift. Now, I adjust my pace based on my performance relative to the target pace. If I’m ahead, I slow down; if I’m behind, I pick up the pace.

This approach, however, requires a delicate balance. It’s crucial to know your comfortable pace and to avoid the novice runner’s mistake of starting too fast only to slow down later, unable to maintain a consistent speed throughout the race. It is key to learn to adjust my target so that it’s always just slightly challenging but achievable.

Running is a continuous learning journey—not just about the sport but oneself. After several years, I’m still discovering new strategies and understanding my capabilities and limits. If one method doesn’t work, I’m ready to tweak it until I find what helps me run faster. The critical aspect here is perseverance; the resolve not to give up will eventually lead me to my fastest self.