Rediscovering My Passion for Running: A Journey with Runkeeper

Written on March 3, 2024

Hello Dear Readers,

After a brief hiatus of a few weeks, I finally laced up my running shoes again for a refreshing 10k run. This wasn’t just any run but my inaugural journey since I integrated a new virtual running companion into my routine—Runkeeper. Recommended by my nephrologist, the app was developed by Asics. Runkeeper has quickly proven to be an invaluable addition to my training arsenal, bringing a new level of engagement to my runs.

One of the standout features that I’ve come to appreciate about Runkeeper is its ability to provide me with audio cues regarding my pace at every half-kilometer mark. This small but significant detail has been a game-changer, encouraging me to dig deeper and push my limits further with each stride. The thought of tweaking the settings to receive these updates every quarter kilometer has crossed my mind. While I’m slightly wary of the potential annoyance from an increased frequency of alerts, curiosity is nudging me towards trying it to see how it might intensify my motivation.

Another aspect of Runkeeper that resonates with me is its ability to monitor my running shoes’ mileage. This feature serves as a poignant reminder of a valuable lesson from my wife: the importance of managing the lifespan of my running shoes. Wearing shoes past their prime diminishes their support and can harm my body. Thankfully, Runkeeper offers this tracking service without any added cost, embodying everything I desire in a running app—efficiency, practicality, and foresight.

Incorporating these features into my running regimen has ignited a newfound motivation, propelling me towards greater achievements. The aftermath of my recent 10k—the soreness in my legs and the general fatigue I’ve been feeling—is a testament to the effort and determination I poured into that run. Despite these temporary discomforts, the sense of accomplishment that enveloped me post-run was unparalleled. It was a vivid reminder of why I run—not just for the physical benefits but for each completed journey’s profound sense of fulfillment and pride.

In essence, Runkeeper has not just been a tool for tracking and improving my runs; it has rekindled my passion for running, inspiring me to continually challenge myself and strive for my personal best. The fitness journey is fraught with ups and downs, but with the right tools and a resilient spirit, every step is closer to achieving one’s goals.

Chasing the Ideal Temperature for Running

Written of February 20, 2024

Hello Dear Readers,

What constitutes the perfect temperature for you? For me, that delicate balance of warmth allows for a comfortable run. Our local climate has recently been erratic, with an unexpected snowfall throwing us for a loop. This weather rollercoaster brought back memories of the year we spent in Vancouver, Canada, where the weather pattern was similarly unpredictable. During our time there, the mercury seldom rose above 21°C (high 69F), which my wife found quite astonishing, given her long tenure in Ontario, Canada. Personally, I found Vancouver’s (B.C., Canada) climate to be quite to my liking.

Just yesterday, the weather resembled those Vancouver days, creating ideal conditions for my run. It was slightly more relaxed, yet not so cold that the warmth generated from running didn’t compensate. This perfect blend of conditions pushed me harder, culminating in one of my quickest 5k times this year.

Reflecting on this, I’m reminded of the weather’s significant role in our outdoor activities, especially running. The right temperature can serve as a catalyst, propelling us to greater heights and achievements in our fitness journeys. Despite the weather’s fickleness in Vancouver, I discovered a climate that matched my ideal running conditions—cool enough to invigorate, yet warm enough to be energized by the effort. This harmony between body and climate made every run there memorable and fulfilling.

Running under such conditions is both exhilarating and motivating. It reminds us that sometimes the best performances emerge from the most unexpected circumstances. Weather, often seen as a mere backdrop to our daily lives, can, in fact, be a powerful force in shaping our activities and achievements. The ideal temperature is more than just a number on a thermometer; it’s a state that resonates with our personal preferences and enhances our physical endeavors.

As I reminisce about my time in Vancouver and the pleasant surprise of yesterday’s weather, I realize that these moments are not just about the runs but about finding a deeper connection with our environment. It’s about how a simple thing like the temperature can influence our mood, performance, and enjoyment of the moment. This interplay between the external world and our internal states is a fascinating aspect of human experience that adds depth and color to our everyday lives.

Ultimately, the quest for the ideal running temperature is a profoundly personal journey that varies from individual to individual. For me, that slight chill in the air, tempered by the warmth of vigorous exercise, creates the perfect conditions for running. It’s a reminder that, in the ever-changing tapestry of life, some moments and places resonate with us in profound ways, elevating our simple pleasures into cherished memories.

Becoming a Stronger Runner: Adjusting Plans and Embracing the Weather

Written on February 18, 2024

Hello Dear Readers,

As I reflect on my running and fitness journey, I can’t help but acknowledge a subtle but significant transformation: I am slowly but surely becoming a better runner and, undeniably, more potent than I was last year. This realization isn’t just about logging more miles or lifting heavier weights; it’s about intelligent adjustments to my training regime and a deeper understanding of my body’s capabilities and limits.

Setting a rigid schedule for increasing weights and repetitions might be the key to consistent progress. However, experience has taught me that a more flexible approach, one that’s tied to my ability to meet my current targets comfortably, is far superior. Last year, I adopted a rule where I would only progress to a more challenging exercise level after completing my routine ten times. This method, grounded in patience and persistence, enhanced my strength without overburdening my body. It’s a strategy I plan to carry into this year’s workouts, mainly to avoid the pitfalls of injuries – a lesson learned the hard way following a recent setback.

Weather, I’ve come to realize, plays a more crucial role in my running routine than I once thought. Living in the southern United States, Nashville provides a favorable climate for year-round outdoor activities. Yet, we’re not strangers to the occasional cold snap. Just yesterday, an unexpected drop in temperature cut my planned 10k run in half. The cold tests my endurance by forcing my body to expend extra energy to stay warm and challenges my willpower. Despite these hurdles, the beauty of residing in a Southern state like Tennessee is the brief nature of our cold spells. The forecast promises more agreeable, spring-like conditions, even in February, allowing me to look forward to resuming my complete exercise regimen.

My wife and I’s previous life in Canada puts these minor inconveniences into perspective. With their relentless cold, the Canadian winters made outdoor activities a much more daunting endeavor. Hence, Nashville’s climate is far more conducive to maintaining a consistent running schedule, and I remind myself not to dwell too much on the occasional chilly day.

Ultimately, the cornerstone of my journey is continuous health improvement. My commitment to exercise remains unwavering despite the challenges, including weather fluctuations and injuries. This path isn’t just about achieving personal bests or attaining specific fitness milestones; it’s about the enduring benefits of a healthier lifestyle and the joy of embracing every step of the journey, regardless of outside conditions.

A Day Out of Sync: Navigating Schedule Slip-Ups and Seasonal Shifts

Written on February 10, 2024

Hello Dear Readers,

From the moment I woke up, I knew something was off. My morning run, usually the first accomplishment of my day, was delayed, setting a domino effect in motion that threw my entire schedule into disarray. This hiccup directly resulted from my decision to burn the midnight oil, leading to an inevitable oversleeping and a disrupted day ahead. To attempt a semblance of normalcy, I considered halving my usual 10k run to a 5k, hoping to claw back some time. It’s a bummer, to say the least.

Reflecting on the cause of today’s scheduling mishap is crucial for me. I aim to understand what went wrong to avoid repeating the same errors. The changing seasons are a significant factor contributing to my delayed start and overall time mismanagement. 

Recently, we’ve experienced a spell of warm, rainy days, making the initiation of my runs more challenging than usual. Motivation is complex when the weather acts as a deterrent. However, I recognize that this is but a temporary phase. Soon, the weather will settle, and early morning runs will become essential to beat the heat.

My delay in hitting the sack last night also played a pivotal role in today’s delayed start. In an unusual move, I opted out of my regular melatonin dose, thinking it unnecessary given the late hour and my level of fatigue. My rationale was that my body wouldn’t have ample time to process the supplement before my wake-up, potentially leaving me groggier than if I’d skipped it. While this decision seemed logical then, it didn’t sufficiently mitigate the effects of my late-night.

This experience has led me to a critical conclusion: maintaining a consistent sleep schedule is integral to the smooth flow of my day. No matter how minor they seem at the moment, Deviations can lead to a ripple effect, disrupting my routine and productivity. As I navigate through these seasonal adjustments and try to balance my health and productivity, today serves as a reminder of the delicate interplay between our plans and the realities we face. It’s a lesson in adaptability, self-awareness, and the constant pursuit of balance amidst life’s inevitable shifts.

Back on Track: Rediscovering the Joy of Running

Written on January 24, 2024

Hello Dear Readers,

Good news abounds as I’ve finally managed to reintegrate my beloved running routine into my life, marking a significant milestone since the interruption caused by the last snowfall. Venturing out yesterday for the first time since winter’s grip loosened, I embarked on my run under the cloak of rainfall—a testament to my determination to reclaim this piece of my life.

Despite concerns that a week-long break might have eroded my speed, the run unfolded surprisingly well. Rather than being a deterrent, the rain seemed almost inconsequential to my pace. That’s not to say it was effortless; by the journey’s end, my legs were broadcasting their fatigue loud and clear, a tangible reminder of the hiatus’s impact. Yet, the early night that followed—ushering in a deep, restorative sleep—left me feeling rejuvenated today, to the point where I might even declare myself a tad over-rested.

Reflecting on this, I find my evolving relationship with running quite fascinating. There was a time when I viewed it more as a necessary evil—a means to an end, filled with discomfort rather than delight. However, as my cardiovascular fitness improved, so too did my perspective. The activity I once deemed painful has now transformed into a source of joy, a shift in sentiment that even a rainy run couldn’t dampen.

This rekindled enthusiasm for running signifies more than just a return to physical activity; it marks the reassembly of my daily routine, piece by piece. The holidays and winter conditions had scattered my habits like leaves in the wind. Still, with my running shoes laced once more, I feel as though I’ve woven those scattered pieces back together. The structure and familiarity of my routine have been restored, imbuing me with a sense of accomplishment and normalcy.

The challenge now lies in maintaining this momentum. The ease with which life’s disruptions can unravel our routines reminds us of the need for resilience and dedication. My recent return to running serves as a personal victory and a blueprint for navigating the ebb and flow of life’s inevitable interruptions. With each step on the pavement, rain or shine, I’m not just running; I’m reaffirming my commitment to my well-being and the routines that sustain it.

As I lace up my shoes for the next run, I do so with a renewed sense of purpose and a heart full of gratitude for the ability to move forward, both literally and metaphorically. Once a daunting task, running has become a cherished ritual, a source of strength and joy amidst the chaos of life. It’s a poignant reminder that the path back to ourselves sometimes begins with a single step forward.

Rediscovering My Running Routine After the Thaw

I find myself infused with a modest surge of excitement today as the thaw has finally made the roads passable for running. The grip of winter has loosened slightly, allowing me to entertain the thought of hitting the pavement once more after a hiatus of just over a week. Unlike the often snowy expanses of the northern United States, where the white blanket is a familiar scene, Nashville presents a unique challenge with its icy conditions. The slippery roads here make the prospect of running not just daunting but potentially perilous. Given these conditions, I made the cautious choice to forego my outdoor runs.

The interruption in my running routine stirred a flicker of concern within me—a worry that this break might slow or set me back. However, I quickly silenced these pessimistic thoughts, reassuring myself of the resilience and adaptability of my body and spirit. The brief pause, I reminded myself, would not be a significant hindrance. Indeed, I should focus on the positive, anticipating the joy and fulfillment of resuming my runs. The prospect of getting back on track, feeling the rhythm of my feet against the ground, is a source of genuine happiness.

During these inactive days, I’ve noticed a tangible shift in my nightly routine—sleep has been more elusive, a direct consequence of my body’s lack of physical exhaustion. And now, as if to test my resolve, the forecast promises a morning of rain. Running under a downpour is far from ideal, often feeling more like a chore than a pleasure. Yet, I consider it, hopeful for a brief respite in the weather that might allow for a dry run. Fortunately, the forecast does not predict thunderstorms, which means that while the run may be soggy, it won’t be hazardous. With this knowledge, I steel myself for the challenge, determined to push through the discomfort.

Reflecting on this period of enforced rest, I realized that running has become an integral part of my life. It’s not merely a physical activity but a mental and emotional lifeline, a ritual that sustains me. The snow, with all its silence and stillness, has inadvertently illuminated the profound significance of this habit in my life. It’s a reminder of the resilience required in the face of winter’s chill and all aspects of life’s unpredictable journey.

This experience, this temporary pause, has only deepened my appreciation for the ability to run, move, and feel the earth beneath my feet. It’s a testament to the enduring human spirit, to our capacity to face obstacles, whether icy roads or internal doubts, and to emerge stronger, more committed, and more grateful for the simple, profound joy of running.

Running Into Inspiration: How My Exercise Routine Became a Source of Motivation for Others

 

December 5, 2023

Hello Dear Readers,

Yesterday’s run was more than just a typical exercise session; it became a moment of unexpected introspection and community connection. While jogging, I encountered a neighbor’s father who felt compelled to introduce himself and inquire about my running habits. As we chatted, he casually mentioned that my dedication to running inspired him. This brief exchange, filled with friendly small talk and a promise to greet me by name in the future, left a lasting impression as I continued my run.

 

This wasn’t the first time someone had expressed how my regular exercise routine had inspired them. It’s the second such instance, and I must confess that I grapple with a feeling akin to imposter syndrome each time it happens. Despite the sincerity in their words, I find myself questioning the validity of their admiration. I attribute their praise partly to politeness and curiosity. Still, there’s a growing realization that there might be more.

 

In these moments of doubt, I ponder the depth of my actions’ impact on others. The thought of being someone’s inspiration, especially in a domain as personal and challenging as fitness, is humbling and daunting. It’s a shallow sensation, this doubt, yet it’s persistent. It’s easy to dismiss compliments as mere niceties. Still, the repeated occurrence of such incidents leads me to confront a new reality.

 

The responsibility of being an inspiration, even if unintended, is something I had yet to anticipate when I started my fitness journey. My initial goals were personal – to improve my health and well-being. However, the interactions with my neighbor’s father and others have shed light on a broader impact. It’s not just about the physical transformation or the discipline of a regular exercise routine. It’s about the ripple effect of one’s actions on the community.

 

Facing this reality, I’m contemplating how to harness this influence positively. While directing them to this blog to read about my experiences and thoughts is an option, there’s potential for a more productive engagement. Sharing more about the challenges and triumphs of my fitness journey could provide a more relatable and motivating narrative for others. Creating a space for shared experiences and tips could foster a supportive community around fitness and well-being.

 

In conclusion, the fitness journey is often viewed as a solitary endeavor focused on personal goals and self-improvement. However, my experiences have shown me that it can transcend individual boundaries. Our actions, no matter how small or routine they seem, can inspire and motivate those around us. This realization is a testament to the power of community and a call to embrace the unexpected roles we may find ourselves in. As I continue my running and fitness journey, I remain open to the possibilities and responsibilities that come with being an unintended source of inspiration.

Goal-Setting 101: How to Use Rules and Triggers for Habit Building

t helps to determine rules and triggers to develop and maintain your habits. As with my running goal last year, I knew that sometimes events would conspire against me being able to meet my 35k per week goal. As such, I needed to determine some rules to play by. I had to ensure that my rules supported my plan rather than excuses I could fall back on. The first step I took in crafting my rules was to investigate what my goal was.

 

My goal was to run 35k per week, but I wanted to regain mobility endurance and support my health. Recognizing these as my real goals helped me create appropriate rules. For example, one of my rules is that I will not run if there is snow/ice on the ground. This rule would conflict if my true goal were the 35k per week. However, since my true goal is mobility, doing something that has a substantial risk of decreasing my mobility via a broken ankle from slipping/falling is counterproductive.

I tested all of my potential rules against my goals in this manner. Setting up rules like this is crucial because otherwise, I would be relying on Ad Hoc decisions, which are too easily influenced by current emotions.

As much as I wanted to achieve my actual goals and that I became focused on reaching 35k each week, there were plenty of days when I dreaded running, and it took great effort to force myself to go out. If I had not established a strict running schedule on Monday, Wednesday, Friday, and Saturday, I probably would have made excuses and failed to achieve my goal by missing too many days.

The other half of this equation is setting up triggers. Triggers are events or times that prompt a response or when to apply a rule. Every run day, my trigger for getting ready for running is after I use the bathroom. Every morning, after breakfast and coffee, I’ll eventually have to use the toilet; I use this as my trigger for running. After I use the bathroom, I change into my running clothes instead of returning to my computer. My no running on snow ice rule is triggered by looking out the front door when I get my second cup of coffee. If there’s snow/ice visible on my ground now, I cancel my run.

So when trying to develop your habits, First figure out your actual goals and test your habit ideas against your real goals. Second, build your ruleset so you’re not relying on feelings or motivation, and be strict with your rules. Don’t give yourself any excuses for ignoring your rules. You might need to create a new rule if you can’t do the desired behavior. Just ensure you test this new rule against your goals. Finally, make your triggers. Use alarms on your phone if you can’t find commonly occurring events.

Running Through Rehab: How I Built a Consistent Running Habit

I’ve been running regularly for the past five years. I began my current running program when we still lived in Portland, Oregon. My wife and I had been walking nearly every day since I’d been released from rehabilitation, and I felt I had progressed enough to try running.

A few years before this, I had attempted to get into running but hadn’t committed to it, but I had learned about the couch to 5k running program (c25k). I had enough commitment to maintain my running schedule and found an app for my phone, which allowed me to import some of my music into this program.

 

Couch to 5K (C25K) Program

C25k fit me quite well; it starts relatively slow with short-run segments with walking segments between them. Each week, the run segments get longer and the walk segments shorter. After five weeks, I ran for the entire time, about 5 kilometers. I went through this program several times, and each time, it got easier, and I got faster.

 

Zombies, Run!

Then my wife heard about a running app that was gaining popularity at the time, Zombies, Run! It’s an app that uses game concepts to motivate running. It’s set during a zombie apocalypse, and you play a character helping a small settlement of survivors by running. During each mission, you collect or deliver items while randomly acquiring materials to build your settlement. I found it quite interesting, and motivated me to run more and more to find out what happens next in the story.

After running 5k three times per week for a year, I was ready to push myself more, and I found an extension program by the same group that made the c25k program, which smoothed the transition from 5k to 10k using the same concepts of increasing the duration of run segments and shortening the walk segments. Again, this worked well for me, and I was proud of being able to run 10k. I won’t say it was easy, but it was possible.

 

An Added Challenge

I kept with this as we moved to Nashville, Tennessee; however, this move added a challenge to overcome. The average climate in Nashville is quite different from Portland. It is quite a bit warmer in Nashville, and I needed to keep myself hydrated while running. Luckily, my habit of counting steps helped me figure out a schedule for sipping my sports drink.

I use the schedule every 400 steps; I pause for a few seconds and drink. Conveniently, I discovered that 400 steps is roughly half a kilometer for me.

Now equipped with a rehydration schedule, I ran 5k nearly every day. It took me a while to get used to the new environment. After running 5k at least three times per week for a year, I aimed to push myself further by increasing my run distance by a kilometer each month. During the first month, I ran three 5k per week, then gradually increased to three 6k per week, and eventually, I was able to run 10k three times per week. My goal was to improve my endurance and speed.

 

1 Month: 3 x 5K (to get used to running)

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.

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End: 3 x 10K

 

While I was faster at running 5k, I wasn’t as fast as I wanted to be, although I doubt I ever will be; however, as long as I’m getting better, I should be content with my progress. I repeated this sequence a couple more times and then set a new goal: I will run 35k per week for a year.

3x10k and 1x5k. Some weeks were harder than others, and I had to figure out how to balance my running schedule with other activities and impediments like weather.

 

I had to set up rules so every solution to a complication wasn’t ad hoc but part of a comprehensive plan. First, I made a goal statement: to run 35k per week. Then, I made a list of likely impediments, which included inclement weather and other obligations like birthday parties or doctor’s appointments. Scheduling appointments was easy since I set running days separate from appointment days.

 

The other complications were more brutal to balance, but I found that if I couldn’t juggle the days to fit my schedule, I could spread my anticipated missed days running over the other days so, instead of 3x10k + 1x5k, I could run 2x12k and an 11k. I was happy as long as I accomplished my primary goal of 35k.

From One Step to 10K: How Small Choices Built a Resilient New Me After a Stroke

People can be characterized by the sum of their habits.

Everybody has habits, but not everybody chooses their habits. Every choice you make is a step toward forming a life-long habit. As such, making choices that lead you toward your desired destination is critical. So, the first step toward developing good habits is deciding where to end up.

 

After my stroke, I wanted to regain my lost mobility and lessen the burden on my wife I had become. The first step along this journey was to be able to take more than one step between resting. My wife helped immensely with this, and we went on daily walks around our Portland neighborhood.

At first, it was challenging as I had to concentrate on moving my legs. One of the things I lost from the stroke was unconscious control of movements. Walking required concentrating on activating the right leg muscles in the proper order, and doing this for more than a couple of steps resulted in neuro-fatigue, a term I learned during physical therapy.

Neuro-fatigue might be something you’ve experienced if you’ve ever spent a long late night studying for an exam the next day and felt exhausted despite being largely sedentary. This used to happen to me just from walking due to the concentration and mental effort this once simple act demanded. Counting my steps helped me maintain my focus on walking, and it also gave me a way to track improvement.

Initially, I would need to sit down and rest every 50 steps. Still, eventually, I was able to last the hour-long walk until we got home again. Now, I can run 10 kilometers without having to sit down midway. In my next posting, I’ll provide a more detailed description of how I built up to a 10k run.

 

If you want to achieve something, you’ve already taken the first step toward accomplishing it, but you need to take the next step. As I see it, the next step is to subdivide your path into small portions. In my walking, this was easy to determine; I just needed to try and put one more effort than I did on the previous walk. If I failed, I had to try that number repeatedly if necessary. Eventually, I would succeed, and I could increase my goal again.

Eventually, I discovered that what was once all I could manage was now merely halfway to my current goal. If you’re stumbling and trying to take your next step, try making your step smaller.

 

Remember the fable about the tortoise and the hare: slow and steady will win many races.