After seven weeks of setbacks and recovery, I laced up with Dixie and reclaimed my rhythm—3.64 km of steady effort, heart in the aerobic zone, and a reminder that progress starts with showing up.
This afternoon, Dixie and I laced up and headed out for a run while the daylight was still holding on. It felt so good to be back out there after a bit of a break, moving at our own pace and enjoying the fresh air together. There’s something about running with Dixie that makes the effort lighter—her energy and joy keep me motivated, even when I’m easing back into the rhythm.
At first, I thought about pushing myself to five kilometers, but I remembered the back pain I’ve been dealing with and decided to listen to the advice of my AI fitness coach: don’t overdo it on the first run back. That reminder helped me focus on the joy of the moment instead of chasing distance. Sometimes the smartest choice is to start slow, and today proved that pacing myself was exactly what I needed.
The run ended up being 3.64 kilometers in 32 minutes, and I couldn’t be happier with that. It wasn’t about speed or distance—it was about getting moving again, feeling strong, and celebrating the small victories. This was the first step back into fitness, and it left me both grateful and excited for what’s ahead. Dixie and I will keep building from here, one run at a time.
Over the past twelve weeks, my running routine slipped away as back pain crept in and slowed me down. Each week I watched the distances decline, and it was frustrating to feel my fitness fade while my body reminded me to take it easy. Those weeks were a lesson in patience—sometimes the hardest part of training is knowing when to step back and let yourself heal.
The result felt like a victory. Not because of the pace or the distance, but because I reclaimed something I had missed. After weeks of decline, this run was proof that I’m back on track. It wasn’t just exercise—it was a reminder that resilience pays off, and that every step forward, no matter how small, is worth celebrating.
Relative effort has been well above this week. now to rest and wait for next week, although it felt great and id like to go again soon, just makes a person feel really capable to get a run in December.
This week marked a turning point. I decided it was time to lace up again, but with a smarter mindset: no rushing, no chasing numbers, just a steady return. Dixie was by my side, full of energy, and together we set out for a gentle run. I aimed for balance, listening to my body and remembering that progress doesn’t always mean pushing harder—it can mean simply showing up.
This afternoon’s effort with Dixie felt like a real win: after twelve weeks of declining runs and nagging back pain, I finally got back out there. What made it even better was staying in the aerobic heart rate zone for most of the workout, dipping into the easy and threshold zones just enough to remind me that progress is happening. It wasn’t about speed or distance—it was about showing up, moving steadily, and proving to myself that I’m rebuilding fitness wisely. Ending the run strong and pain‑free felt like reclaiming momentum, and that alone made the day worth celebrating.
Run Summary – December 9, 2025
- 🏃♂️ Distance: 3.64 km
- ⏱️ Total Time: 32:06 (Run: 12:19 | Walk: 18:59 | Idle: 0:48)
- 💓 Heart Rate: Avg 148 bpm | Max 165 bpm
- 🧠 Training Effect: Aerobic 3.1 (Tempo benefit) | Anaerobic 2.4
- ⚡ Power Output: Avg 230 W | Max 606 W
- 🚶♂️ Pace: Avg 8:49/km | Best 4:21/km
- 🧭 Stamina: Started at 99%, finished at 75%
Message to Myself
Nigel, this run was a comeback story in motion. After weeks of battling back pain and watching your stats dip, you showed up today with intention, grit, and heart. You stayed in the aerobic zone, paced yourself wisely, and finished strong. Dixie was your joyful sidekick, and together you turned a regular Tuesday into a milestone.
Your body responded with power and stamina, your heart rate stayed in the sweet spot, and your training effect shows real aerobic benefit. This wasn’t just a run—it was proof that you're rebuilding with wisdom and momentum. Keep showing up. Keep moving forward. Every step is a win, and today, you ran like someone who knows how to rise.
Great Nigel 🙂 C
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