Tag: Running

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 Braving the Storm: How I Turned a Rainy Day Run into a Win

Written September 27, 2024

Hello Dear Readers,

As I woke up, I heard the sound of rain hitting our roof. This morning began with frustration as heavy rain blanketed the area. While I don’t usually mind running in the rain, starting a run when it’s already pouring is always tough. I checked my phone, hoping for a break in the weather, but the forecast showed steady rain all day. 

My first thought was to postpone my run until tomorrow. Then, I stopped my thought. The rain is expected to continue, which isn’t exactly what I think is ideal. I don’t enjoy running in the rain, but I also didn’t want to miss out on the several days of running. Despite the hard rain earlier, the rain did not seem as heavy as it had sounded earlier. So, I weighed my options. If I didn’t run today, I wouldn’t have another chance for days. With that in mind, I decided to brave the rain.

I grabbed my windbreaker to shield myself from the initial downpour, knowing it wouldn’t keep me dry for long. The rain was part of a hurricane moving through Georgia. While hurricane rain in summer feels dense and muggy, autumn rain brings a chilly bite, even if that was caused by the hurricane. My wife, who usually avoids running in the rain, mentioned that the rain was more of a mist when she went out earlier. She also felt the pressure to run today, knowing the weather would only worsen in the coming days.

Stepping outside, I was met with cold, wet air. My shoes, still damp from yesterday’s run, made every step squishy. After covering about a kilometer, I realized that running the full 5k in these conditions would be uncomfortable. I gave myself an incentive: if I could beat my target pace and hold it for at least half a kilometer, I would allow myself to stop early. This kilometer of extra push somehow worked, and I managed to hit my goal, cutting the run short at 3 kilometers from the distance I originally planned. 

I headed back home soaking wet. While I was running, I felt the water pushing out of my shoes. The rain had washed sweat and remnants of my face moisturizer into my eyes while I was running, which were stinging by the time I got home. As soon as I arrived, I jumped into a hot shower.

Unfortunately, it looks like today’s rain will prevent me from finishing the sanding project I had planned. Hopefully, there will be enough dry weather tomorrow to finish it; otherwise, it’ll have to wait until the skies clear.

In the end, I got my run in, even though it was only 3 kilometers, and that’s what matters most to me. I still consider it a success.

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Unexpected Connections on a Shortened Run

Written September 21, 2024

Hello Dear Readers,

Today, I ran shorter than usual. Earlier in the week, I was able to run at a faster pace, so I decided to scale down my 10k run to 5k. This also worked out with my wife and I’s other plans. We planned to shop for new running shoes since both of ours had exceeded their mileage. Running on worn-out shoes increases the risk of injury, so it was time for replacements.

During the day, I had a pleasant surprise—a neighbor I hadn’t met before came over to introduce herself. She lives in a house with a garden my wife has always admired, so I was happy to finally learn her name. My wife often sees her while running during the summer when the neighbor is out tending to her plants. Her garden really is one of the prettiest in the area.

She mentioned that bunnies had been nibbling on her plants, but they had since disappeared, likely due to a nearby fox. My wife had mentioned spotting a fox recently, though she wasn’t sure at the time, as it darted off quickly behind a house. It made her a little sad when I told her about the missing bunnies. She knows it’s just part of the food chain but enjoys seeing the rabbits around. Once, she even witnessed an owl hunting one, which left her quite upset. Early runs let you witness a lot of unique wildlife moments. On the other hand, I usually run a bit later, so I miss out on some of those events.

There are always people walking or running in our neighborhood. Most are friendly and enjoy striking up a conversation mid-run. Since moving to Nashville, I’ve met a lot of our neighbors this way. My wife runs early in the mornings and often sees familiar faces, but she doesn’t stop chatting much since she likes to start her workday early.

Meeting new people is always a good thing, and it’s nice to know more of our neighbors. Unfortunately, I forgot to pause my running app while talking, so it recorded the time I spent standing still at my average speed. Despite that, the app still saved the times, and the recorded run wasn’t completely off. At the end of the day, the numbers didn’t matter too much—what’s important is that I got in my exercise and got to know another neighbor, which is something I value in its own way.

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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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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.

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It Is So Important To Find Balance Exercise and Health

Written August 24, 2024

Hello Dear Readers,

I woke up to a familiar but unwelcome sensation—muscle pain. My glutes were exceptionally sore, and I quickly connected the discomfort to yesterday’s yard work. Squatting down repeatedly to pull weeds around the front yard was more of a workout than anticipated. While yard work isn’t typically considered exercise, it was enough to challenge my muscles, and the soreness is a clear sign. However, I like to think of it as a two-for-one deal—I got rid of the weeds and gained some strength along the way.

One of the challenges I face due to my kidney condition is managing my protein intake. Unlike the average healthy male, who can consume about 10% of their weight in protein, I’m restricted to a much lower amount. Protein plays a crucial role in muscle repair, and this limitation can make my recovery slower than I’d prefer. Given my active lifestyle, I know my muscles won’t heal as quickly as they would. Still, I try to strike a balance between staying fit and managing my health restrictions.

Saturdays are typically my day for a 10k run. It’s become a personal ritual I look forward to each week. I especially enjoy seeing my neighbors working on their lawns in the early hours, trying to beat the summer heat. Something is calming about watching them tend to their yards while I’m out for a run. However, today’s run was far from relaxing. The soreness in my muscles made running more difficult. After a few kilometers, I decided to cut the run short. Instead of my usual 10k, I settled for 5k. While it’s not my ideal distance, I felt it was the right decision given the circumstances.

My wife, who also runs, takes a more flexible approach to her training. She adjusts her pace and distance based on how she feels but ensures she gets at least 20 minutes of running, even when she feels off. Her struggles are the opposite of mine—she deals with low heart rate and blood pressure, which can leave her feeling sluggish if she doesn’t get her morning exercise. Though she doesn’t have the same dietary restrictions I do, she’s diligent about counting her calories. I guess everyone has their health challenges to manage.

I’m reasonably satisfied as long as I can get one solid 10k run each month. These runs are essential for building my speed, and I don’t want to miss too many. With some rest, I hope my muscles will heal soon to return to my usual routine.

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Navigating Knee Pain: A Journey of Discovery and Adjustment

Written August 20, 2024

Hello Dear Readers,

Knee pain is something I never thought I’d be dealing with again—yet here I am. Over the past few days, my right knee has been aching, bringing back memories of a time when this pain was all too familiar. Back in elementary school, I experienced similar discomfort, which was casually dismissed as growing pains. At the time, I didn’t question it much. The pain was mild and sporadic, nothing that seemed worth worrying about. It was just a minor nuisance in the grand scheme of childhood.

Fast forward almost two decades, and I’ve uncovered the real reason behind that persistent pain. This discovery came about most unexpectedly. Ten years ago, I had a stroke, a life-altering event that sent me on a journey through the healthcare system, meeting specialists of all kinds. The stroke itself was a shocking and challenging experience, but what followed was a deep dive into understanding how interconnected our bodies indeed are.

In the months following the stroke, I worked closely with a team of healthcare professionals, including a physiatrist—a doctor who specializes in physical medicine and rehabilitation. During these sessions, the issue with my knee came back into focus. My physiotherapist noticed something peculiar about the way I walk. With each step, I tend to extend my right leg more than my left, creating an asymmetrical gait. The source of this pain wasn’t just a harmless quirk but a clue to a deeper issue.

The physiatrist explained that the source of my knee pain was an imbalance in my muscle strength. Specifically, my quadriceps—the muscles on the front of my thigh—are significantly more potent than my gluteal muscles in the buttocks. This disproportionate strength pulls on my femur and the thigh bone, leading to undue stress on the knee joint. Over time, this stress caused a small bony nodule to form on the front of my knee, the very thing that had been causing me pain all those years ago.

This revelation was both enlightening and frustrating. On one hand, it was a relief to understand the root cause of my pain finally. On the other hand, realizing that this issue had likely been present for most of my life—and had gone unaddressed—was disheartening. The knowledge that the pain was linked to something as fundamental as muscle balance made me realize how important it is to maintain a well-rounded approach to physical health.

Unfortunately, there’s no quick fix for this kind of problem. The damage is done, and I can do little to reverse it entirely. However, I’m not powerless. By incorporating specific exercises into my routine, I can manage the pain and prevent it from worsening. Stretching my quadriceps and strengthening my glutes have become priorities in my workout regimen. These changes won’t just alleviate the pain in my knee; they’ll also contribute to my overall physical well-being.

Adjusting my exercise routine is a small price to pay for long-term health. The experience has reminded me of the importance of paying attention to our bodies’ signals, no matter how subtle they may seem. As I move forward, I’m committed to staying vigilant about my physical health, making the necessary adjustments to keep my body balanced and strong.

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Adapting to a New Running Routine Amidst Summer Storms

Written August 17, 2024

Hello Dear Readers,

This morning began like any other. I woke up early, quickly prepared for my daily run, and stepped outside, eager to cover some distance before the day’s responsibilities took over. However, today, there was an urgency: a race against the ominous dark clouds gathering in the sky. I knew a thunderstorm was coming, and I was determined to finish my run before it hit. Unfortunately, that plan didn’t pan out as expected.

Normally, I rely on my weather app to avoid running in storms. I’ve had the misfortune of being caught in a severe thunderstorm before, and I have no desire to repeat it. Running in the rain is one thing; running amidst lightning and thunder is another. As I stepped outside, the sky was an unsettling shade of gray, and the distant rumble of thunder was growing louder. I hesitated and checked my app again. The storm was imminent.

Reluctantly, I decided to delay my run. I wasn’t happy about it—I’ve grown accustomed to running first thing in the morning, and changing that routine always feels like a disruption. But safety comes first. I returned inside, reminding myself that this was just a temporary delay. The storm wasn’t forecasted to last long, and I could resume my run after breakfast.

As I waited, I couldn’t help but reflect on how much my running routine has changed over the past few months. During the summer, I shifted to early morning runs to avoid the heat, but even that routine was being challenged. It’s funny how quickly we adapt to new habits, only to find them disrupted again. I hadn’t planned on changing my schedule today, but I realized it’s a part of life—adapting to what comes our way, even if it’s unexpected.

There’s also the unpredictability of summer storms to consider. Sometimes, they bring a refreshing drop in temperature, making the post-storm air crisp and cool—perfect for running. Other times, they leave behind a suffocating blanket of humidity, making every step feel like a slog. Our last storm did just that, turning the air thick and muggy, far from the relief I was hoping for. Whether a storm will leave the weather better or worse is always a gamble.

As I sat at the table, finishing my breakfast, I rechecked the weather app. The storm was passing, and I felt a sense of relief. I wouldn’t let a bit of bad weather throw me off course. My commitment to maintaining a healthy lifestyle is strong, and I wouldn’t let this minor setback deter me. Most importantly, I would get my run in today, even if it wasn’t at my usual time.

When I finally stepped outside again, the air was cooler, and the clouds began to part. I set off on my run, grateful I hadn’t let the storm ruin my day. Life is full of unexpected challenges, but with some flexibility and determination, we can keep moving forward—one step at a time.

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I Am Learning How To Balance My Ambition

Written on August 10, 2024

Hello Dear Readers,

Yesterday, I set out to run 10 kilometers. However, it quickly became apparent that my legs hadn’t fully recovered from my previous run—they were sore and heavy. Despite my initial ambition, I realized that pushing through might not be the wisest decision, so I reluctantly cut the run short at 5 kilometers.

As I reflected on this decision, my wife shared a cautionary tale from her past. Years ago, when she was younger and just as driven, she ignored the early warning signs of soreness in her legs and kept running. Unfortunately, this led to stress fractures that sidelined her for several weeks. She emphasized the importance of listening to our bodies, no matter how strong the desire to achieve a goal might be. Her experience is a powerful reminder that ambition, if not balanced with self-care, can sometimes lead to setbacks.

Balancing my goals with my physical limitations has always been a challenge. There’s a fine line between pushing myself to improve and pushing myself too far. At times, it feels frustrating, especially when I see my progress over the past year. Thanks to my running app, I’ve been able to track my distances and pace, and I’ve seen significant improvement. Even when I complete a 10-kilometer run, my times are much better than last year. This progress motivates me to keep going but also comes with a price.

I’ve noticed that my recovery time has become longer, which I suspect is partly due to my limited protein intake. While a typical adult consumes about 1/1000 of their body weight in protein, I can only manage a little over half of that. This has made it challenging to fully recover from muscle soreness, even though I’ve figured out how to manage my weight and prevent muscle loss. Recovery remains an ongoing struggle.

Despite these challenges, I’m trying to focus on the positives. I’m proud of how hard I work and how much I’ve improved despite my difficulties. My wife often reminds me that I’m resilient, even though I get tired more easily and have trouble recovering. She understands my struggles and supports my determination to reach my goals.

Ultimately, I’ve decided to embrace a more balanced perspective. It’s okay if I can’t always run 10 kilometers due to physical limitations. The muscle soreness I’m experiencing is a sign that I’m pushing myself toward my goals, and that’s something to be proud of. Most importantly, I continue moving forward and never give up, even when the journey gets tough.

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How Small Changes To Make My Daily Routine Better

Written August 2, 2024

Hello Dear Readers,

Over the past few weeks, I’ve introduced some new routines into my daily life, including running and lawn mowing. While these activities are refreshing and beneficial, they’ve also presented challenges, particularly in maintaining my schedule. I’ve found it difficult to complete my tasks as smoothly as I would like, and it’s made me reflect on how we often need to make adjustments when we introduce something new into our lives. When you’re trying something unfamiliar, it’s common to tweak your routine multiple times before it feels right and fits seamlessly into your lifestyle. Without these adjustments, there’s a risk of falling into a pattern of making excuses to avoid specific tasks, especially the more daunting ones. Eventually, you might stop doing them altogether.

In my case, I’ve been trying to juggle multiple responsibilities—on top of my new running and mowing schedule; I still want to keep up with my regular chores, like laundry and vacuuming the house. It’s a balancing act, and I’ve noticed that when I try to pack too much into a single day, I get exhausted relatively quickly. The summer heat in Nashville only intensifies this fatigue, making it even harder to stay on top of everything. I realized that if I didn’t find a way to manage my time and energy better, I might start dropping some of these activities, which I didn’t want to happen.

After some trial and error, I discovered that the key to improving my routines—running, kombucha bottling, or laundry—was to start earlier. This simple change has made a significant difference. For example, I’ve started bottling kombucha and doing laundry a day earlier than I used to. Additionally, I’ve begun running and lawn mowing several hours earlier in the day. These adjustments have been surprisingly effective.

I implemented my new laundry plan this week, and it’s been a success. Instead of doing all the laundry in one go, I’ve split the tasks across two days. I tackle some of the laundry on Thursday and finish the rest on Friday. This change has had a positive ripple effect on my running routine. I’m not as exhausted as I used to be, so I have more energy left for my runs later in the day. In fact, I beat my target pace while running this morning—a small victory that felt incredibly rewarding. It’s incredible how a few simple tweaks can lead to such noticeable improvements in multiple areas of life.

From this experience, I’ve learned that starting tasks earlier not only helps me get them done more efficiently but also reduces the mental burden of having to begin them in the first place. There’s something liberating about knowing that I’ve already checked off a significant part of my to-do list by the time the day is in full swing. It’s one less thing to worry about, and that peace of mind is invaluable.

Looking forward, when I think about new routines or habits I want to develop, I’ll keep this lesson in mind: start earlier than necessary. This approach not only sets me up for success but also opens the door to further improvements down the line. While I might find opportunities to refine these routines in the future, for now, I’m satisfied with the progress I’ve made. It’s a good reminder that the most minor changes can sometimes have the most significant impact.

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Back To 10K Runs In the Heat

Written July 27, 2024

Hello Dear Readers,

Today is a Saturday, and like most Saturdays, I aim to complete a 10k run. However, I haven’t been able to stick to this goal consistently due to the heat, which makes running quite uncomfortable. To address this, I’ve adjusted my schedule and run early in the morning when the temperature is more relaxed. This change has allowed me to start doing 10k runs again recently.

My nephrologist recommended using a running app to track my progress, so I tried it. I completed my weekly 10k run this morning, but around the 8-kilometer mark, I lost focus and couldn’t remember how far I had run. Thankfully, I’m very familiar with my route, so I kept going until the app announced my distance. Hearing the app’s voice confirming that I had reached my goal was a relief.

I use a free app from Asics that provides updates at set intervals. I’ve configured it to announce my progress every minute, which helps me stay motivated and on track. My wife, however, finds frequent updates distracting and has her app set to announce every five minutes. It’s interesting how we each find different ways to stay focused during our runs.

I’m pleased to have completed another 10k run, although I felt exhausted afterward. I suspect that my body is adjusting after not running this distance regularly for a while. In 2023, I ran 10k thrice a week, so not keeping up that frequency has likely impacted my stamina. While I can still complete the distance, my pace has plateaued, and pushing myself to run faster during 10k runs has been challenging.

I’ve focused more on 5k runs weekly to improve my speed. Running shorter distances allows me to concentrate on increasing my pace without the fatigue of longer runs. This adjustment is a more manageable approach for now. In the future, I may need to revise my running schedule further, but for now, I’ll continue with this plan.

Getting back into the routine of regular 10k runs has been a rewarding experience, even if it is only once a week. I’m eager to see how my performance improves with consistent training. The journey back to my previous fitness level is challenging. Still, I’m confident that I’ll continue to make progress with perseverance and the right strategy.