Blood update

 Following up the advice of my ear doctor, who wanted to get more information on my vitamin D level, I got my blood tested after more than 1 year. And yes, my vit.D level is low (my iron level, too). Concerning cholesterol, I have never registered such a low scores over the last decade. Probably this trend depends on the zero-alcohol policy I recently started (with a few exceptions) and on constant physical activity (renovating your house should be included among the olympics disciplines). Therefore, the data are positive and not surprising, including the HDL-decrease, due to a long injuries on my Achilles tendon, who kept me out of action for several months in 2025. 

2026 Birthday run test: passed!

2025 was not my best year in terms of health and, consequently, performances. This is why I felt a bit edgy when I started my usual "birthday run test", that is: running 10 km in less than 50 minutes (sub 5 min/km). The beginning was not promising: first lap in 5'02", but that was part of my strategy. After an adequate warming up (stretching and 3 km low-pace jogging), I started at a moderate but regular pace, which allowed me to chalk up a series of negative splits. I had a short crises at the onset of the 6th km, but I kept my motivation steady and I overcame the obstacle by bitting the bullet. And in the home straight, I even sprinted reaching a <4min/km speed! Final time: 49'49". Not bad for a half-a-century-aged runner!

How endurance running affects cholesterol

 Last year's blood test results were alarming: my LDL cholesterol was high (as usual, due to genetic reasons), but what impressed me most was that this time the triglycerides value was over the safe threshold, too. I had to take some measures, but I did not want to resort to the hideous statins. So I ran. But differently: I put aside new record attempts and focused on endurance running instead, as I read that this mode is more effective in reducing trigs and LDL values. Constance was the key word in 2024: no matter what, I managed to run not less than 100 km every month, and to walk not less than 8,5 km a day (equivalent to 10000 steps). After a year, I covered a distance which was inferior if compared to my performance in 2023, but that kept me moving for a higher amount of time, as I ran slower and longer. It wasn't fun, but the effort paid off: the HDL values went up by more than 10 points, LDL decreased and trigs were almost halved! I should mention that I considerably cut on alcohol, sweet things, milk & cheese, red meat, beverages rich in sugar and junk food. Way to go!

10000+ steps a day!

Mission accomplished: in 2024 I set myself the 10K-a-day goal and now, on 1 January 2025, I can proudly say that I achieved it. As a matter of fact, my Garmin Vivoactive (still alive and kicking after 3 years) claims that I walked, on average, 10328 steps every day, from 1 January to 31 December 2024. By the way, 10K steps roughly equal 8,5 Km (more, if you run). It was not easy, as I went through days when walking and running was not possible, due to travelling, working, harsh weather, sickness. However, I tried to walk every day even during those days when the conditions were not favourable. Some days I walked less than 10K, and this means that I had to catch up the following days, by walking some extra steps. My sub-goal was to reach at least 300K or 310K monthly steps, according to the days of each month (except for February, that had 29 days in 2024). Concerning the benefits, I registered the following positive effects on my mind & body:

- my body weight was pretty constant throughout the whole year, with very few variation (+/- 2 kg);

- when I came back from my daily walk, I usually had some great ideas for my job (new concepts for activities, catchy titles for projects, interesting topics to be explored);

- my mood generally improved, even if the positive effect on mood was stronger when I ran more than 5 km.

3-year running report

 In January 2022 I bought my Garmin Vivoactive and I started monitoring my running performances. If in 2022 and 2023 I mainly focused on running fast and setting new personal records, this year I aimed at maintaining a good health level, decreasing speed and increasing running time. I set myself two goals: 1) to walk at least 10.000 steps a day; 2) to run not less than 100 km a month. Now that we (almost) reach the end of the year, I can proudly say that I achieved both. The first objective is related, as always, to my cholesterol values: the increased performing time should contribute decreasing the LDL value. But this is an hypothesis that only the next blood test will confirm, at the beginning of 2025. 

In spite of the usual season flu & cold, stomach problems and a heel injury, this year I managed to reach my goal, running a total distance of 1300 km (108 monthly km, 25 weekly km).  I ran 134 hours and 55 minutes (2023: 100 h. and 45 m.; 2022: 131 h. and 47 m.). 

2024 Running distance - 1300 Km

2023 Running distance - 1066 Km

2022 Running distance - 1468 Km

Swimming performance

If you live in an island, the summer season is ideal not only for running, but also for swimming! Here is the review of the swimming performances detected by my Garmin Vivoactive 4S over the last 3 years.

 

I mostly swam in open water, occasionally in swimming pools. Therefore, the distances in the chart are approximations, as my smartwatch doesn't accurately measure distances when swimming in the sea. 

First ASICS shoes

Maybe due to its Latin acronym (ASICS stands for Anima Sana In Corpore Sano, or "sound soul in a sound body") I always thought that this company was created and based in Italy, but I was wrong: it's Japanese. After a heel injury which forced me to stop running for a couple of weeks, I made up my mind and opted for a running shoe specifically deisgned for overpronators like me. I didn't want to spend lots of money but at the same time I intended to purchase a quality product which protected me from similar problems. The choice fell on the ASICS Gel-roadmile 1, bought at Decathlon store at a (more or less) honest price of 99 € (I say "more or less" because one week after my purchase I saw an ad of the Roadmile 2 sold at 89 € - but maybe the first version is better!). Anyway, they were on sale and their full price was (allegedly) 129 €. 

Although my current shape doesn't allow me to test them properly, I feel that they are the right choice. A special "gel" support on the back of the sole should protect my heel during long runs [update: the softness is provided rather by the foam of the sole, the gel contribution is minimal or zero - according to Solereview], while the plush upper ensures comfort. The sole is wide and reminds the one you can find on the Skeckers. It is not the lighter shoe in the market (275 g.) nor the faster, but for it is more responsive, comfortable and protective than the Adidas Supernova, which I am going to use only when riding my bycicle from now on (after more than 800 km). I am not a big fan of the blue-yellow combination, but all in all I expect to spend pleasant hours wearing them during slow or medium pace sessions. 

On a YouTube video, I found out that these shoes belong to the ASICS "support segment", which includes similar models such as GT 2000-12 (this model doesn't have the inner wedge), Gel Ziruss 7, Gel Glorify 5 and Gel Kinjo. All these versions ensure stability and control through a wider base, higher side walls and additional stiff elements on the midsole (however, these features make the shoes less dynamic). Further reviews  confirm the quality of these models and the customers' satisfaction.

Update after 50 km: really, no comparison with the cheap Adidas Supernova, which did not provide any responsiveness. These Asics are really soft and comfortable, not that heavy and most of all responsive. When I increase speed and run with the forefoot, I can feel a return of energy, unlike the Adidas, which gave me the impression to absorb the efforts due to a very rigid sole. With the Asics, I feel like bouncing whenever I sprint, and when running on low paces I perceive the softness of the shoes (these days I have been running with a slight pain on my heel, consequence of a tallonitis in a process of recovery). 

New blue entry

 Getting a pair of Nike Zoom Streak (any "family member", like LT, 6 or 7) is getting nowadays more and more difficult, as these models are currently discontinued and online shops do not display them anymore in their digital shelves. The only available resources are private runners, who sell them at different prices and at different conditions. I was lucky enough to find a honest vendor on Vinted, who offered his blue Nike Streak 6 for a unbeatable price: 37,45 € (being my first deal with Vinted, I wasn't asked to add any delivery cost). This bargain makes these new blue toys my cheapest purchase of a pair of shoes belonging to a Streak series. Considering that their conditions are excellent (the owner used them only a couple if times on the track field) I can say that I am more than happy: I am satisfied! 

Belated Birthday Run

Since I-don't-remember-when, I have celebrated my birthday with a 10 km, sub 5 min/km run (and not with a multi-layered cake). This year, I probably spent the most problematic birthday of my life, suffering from a relentless fit of reflux, which nagged me for 2 month with no pause. After consulting a specialist and starting a strict diet, I am (more or less) fit again. Of course, at the end of March it was unthinkable to make the run, and later in May I was busy with a training course at the Council of Europe in Strasbourg. Finally, on June the 1st, I summoned all my strengths and completed the (belated) birthday run in 49'10" (average: 4'55" per km). At the end of the performance I was particularly tired and this is a sign that I haven't fully achieved my best shape, but there is ample time to work on that this summer.   

Blood test after 5 years

During the Covid-19 pandemic I met obvious obstacles which prevented me from checking my health on a regular base. However, I was impressed when I realised that my last blood test dated back to 2019...so with normality restored, I took the chance to do a comprehensive test. I expected some bed news regarding my triglycerides' level balanced by a comforting change in HDL value. And indeed the results show exactly this trend. The unregular diet regime I underwent over more than 100 days abroad (and during which I had almost zero power to control what I ate) affected the tryg level, which is now almost twice as much as the figures in 2019. Resolution: to cut sugar, sweet things, alcoholic beverages, diary products, red meat. On the other hand, 2 years of continuing physical activities paid off, as my HDL value increased by 8 points. As a result of this, the risk of cardiovascular deficits keeps within a low / medium range. Of course, everything should be taken with a grain of salt, as the values indicating a risk differ slightly or even considerably: I found a website that claims that the tryg level should be within 50 and 170, and that the LDL value should be lower than 160. On other websites, I found that the risky levels are respectively 150 (this value is confirmed also by my medical report) and 130. As we live in a capitalistic (crazy) world, it is quite clear that these guidelines are heavily influenced by the pharmaceutic industry.

Anyway, I have developed a medium-term strategy: in the next 6 month I will not resort to drugs, but I will cut junk and industrial food, sugar & alcohol, giving priority to vegetables, fresh products, fruit, white meat and fish. I expect to eat less, too. Concerning the physical activity, I will include at least 2 long, slow-paced runs per week, which are expected to reduce both tryg and LDL cholesterol levels. In August / September I will repeat the blood test and compare the results. If the strategy shows no effects, I will turn to "bio-statins" like fermented red rice, which has already proved effective in the past. 

2023 Report

 2023 was a professionally intense year that led me in 5 different continents and deprived me for quality running time. Nevertheless, I am glad and proud to have run 1066 km (around 20 km weekly on average, but I suffered from some long breaks), plus 21 hours physical activity, more than 11 km swimming and almost 80 km cycling. Concerning the running sessions, I ran 447 km keeping a <5m/km pace. In 2023, I set only 1 new record: 44'18" in the 10 Km distance, at a 4'26" m/km pace. 

last 5 years running trend

Yearly "Birthday Run" and 5K season best

Since I can't remember when, I have started tested my health and fitness through the "birthday run", a simple test consisting of a 10 km stroll in 50 minutes or below on the date of my birthday (or close to that date, that is end of March). I have to say, not without a touch of pride, that also this year I've passed the test, although I am one year older. And the performance was not that bad: 47'25",  (unofficial time due to a quick stop to tie my shoes after around 5 km). 

Regarding the 5 km distance, last week I set my season best: 21'30" (4'18" m/km), not that distant to my PB. This year my extensive intercontinental and European traveling schedule will not allow me to focus on constant improvement, therefore I'll have to keep a "conservative" approach. But I would not exclude surprises, and, why not, new PBs, especially in summer, when I will enjoy around 45 free days. 

New year, new record

Climate change is worrying for sure, but it has its silver linings: the great and unexpected mild weather of the last 2 months has been ideal for running, with temperatures that reached 20° Celsius and a gentle wind blowing mainly from the south. Today I made the most of these favorable conditions, setting a new record on the 10 km distance and improving my personal best by 14 seconds (October 2020, 44'32"). I didn't push that much, focusing on a progressive pace which started with 4'29" m/km and ended with 4'24" m/km (and a final 4'19" m/km sprint): the new best performance is 44'18" (average pace: 4'26" km). Considering that I ran comfortably without any major effort, I assume that this year I will be able to break the 44 minutes wall. 

End-of-the-year overview

According to the statistics provided by my Garmin Vivoactive 4s, in 2022 I ran 1467 km (666 km below the 5 minutes / km threshold). This corresponds to a 28 km weekly and a 122 km monthly mileage. My season bests in 2022 are: 1 km - 3'36", 5 km - 20'50", 10 km - 45'46".

Here is the all-time recap, since 2011 (the year when I started running):

10 km distance performances in 2022

Here is the list of my performances on the 10 Km distance in 2022:

18 December: 45'46" (4'35"/km)

26 July: 46'14" (4'37"/km)

3 July: 47'34" (4'45"/km)

1 December: 47'59" (4'48"/km)

21 October: 48'11" (4'49"/km)

24 March: 48'31" (4'51"/km)

22 July: 48'36" (4'52"/km)

29 April: 48'37 (4'52"/km)

11 August: 48'52" (4'53"/km)

23 November: 48'53" (4'53"/km)

26 February: 50'00" (5'00"/km)

16 January: 50'00" (5'00"/km)

 

Adidas Supernova M: decent budget shoes

 I have to admit it: I am sick and tired of spending hundreds of bucks (even if I've never spent more than 80 € for a pair of "technical" shoes) for the "big brands". We all know very well that a large part of that money covers marketing, shipping, insurance, distribution, design costs. At the end of the day, the "real" cost of a pair of Nike or Adidas shoes is around 15 €. Furthermore, I am not keen at encouraging the production strategy of these companies, which force their employees to work under stressful conditions over long and low-paid shifts. I'm not a marketing expert, but I would much prefer to give my money to a company based in my region (or at least in Europe), which ensures human working conditions for its employees and reduces shipping costs (and thus: prices) by distributing its products regionally. Ok, I guess that the head of this company would never become a millionaire...

Back to the topic of this post, today I've received a pair of Adidas Supernova M shoes, which I ordered from "Sportamore" website (don't let the name deceive you: the seat is not in Neaples, it's in Sweden!). In spite of the distance, the shoes have been delivered in less than 3 days. I had tried a similar version (Supernova Unite) at the Decathlon local shop, to be sure that they were true to size (I ordered a US 9,5 size, which corresponds to 43 1/3, at least according to Adidas size chart). The site offered a white model at a cost of 30 € plus 5 € shipping costs, whereas Decathlon currently sells an "upgraded" model (meaning: with a wider "boost" element on the midsole) at 65 € with a 50% [fake] Black Friday discount (the full prize should be 130 € - crazy!). 

This afternoon I tested them with a 12 km easy run (4'50" / km) and here are my first impressions:

- compared to the Peg34, they feel a little bit "stiffer", most of all in the forefoot. This is probably due to the shape of the sole, which is larger and flat, whereas the Nike one is shaped according to the foot. Anyway, this Adidas doesn't have the 2 Zoom units, and I could clearly perceive that; instead, the ammortisation & reactivity should be ensured by a combination of a Boost element under the heel and the Bounce segment on the forefoot. My impression: I run twenty 500m-rings, the first 250 meters with forefoot running and the last 250 meter leaning the whole foot on the ground, and I can say that the Boost is satisfactory and the Bounce is decent. Test passed successfully!

- In spite of these differences, the shoe is comfortable, thanks to the padding around the ankle and a soft insole (made with recycled material). The minimalistic tongue and mesh (similar to the Streak 6, but not that light) don't reduce comfort and stability. Adidas official website says they weight 320 g, but they feel somehow lighter than the Peg34 (295 g), which are for sure bulkier inside (due to more padding). 

- Due to the uneven sole consumption (I am a pronator), during the last runs I had with the Peg34 I started suffering from backache while running. With these brand new Adidas my running experience was a real pleasure. On the other hand, I already can perceive signs of deterioration on the rubber sole. Hopefully it won't wear out so quickly (on a post written by a customer, I read that their life expectancy is around 700 km). 

- I confirm the reviews I read and heard on the pace you can hold with these shoes: pretty stable and reactive when I kept a 4'45" - 5'00" pace, less performing when I pushed them beyond the 4'30" limit. But I still have 3 Nike Streak pairs for that :)

All in all, I can say I am satisfied, most of all considering the price-quality ratio: I would have never spent 100 and more bucks for the new model of the Nike Pegasus this round. Of course, my evaluation of the Supernova M will be updated regularly. Only time will tell...

*** UPDATES: 100 KM TEST ***

This is my verdict after 100 km covered with the Adidas Supernova M: 

The "Adis" are quite comfortable and "soft"; however, as perceived by other runners who shared their comments online, I can feel a certain "stiffness" on the instep, more precisely on the spot where the tongue is fixed to the upper. This sensation tends to fade away after a few steps, though. 

Another drawback is caused by the collar: even if it's quite padded, for reasons which still I have to understand, it scratched my left ankle (probably because I run clockwise when I do my interval training and running sessions around a square - this means that my left foot bend leftwards at every curve, and this could explain the contact between ankle and collar). 

Yesterday, due to a rainy day which could have spoiled my brand-new white Supernova, I decided to brush up my old Pegasus and this gave me the chance to compare the two models. Surprisingly, I felt the Peg much more reactive, more comfortable and lighter than the Supernova. And I could feel again the difference when it comes to the Zoom units. However, I confirm the opinion I had when I first wear those shoes: the Peg are less ideal for speedy sessions, but they are more protective during long sessions or when the wheather is nasty. 

Conclusions: in terms of quality, shape and comfort The Nike Pegasus 34 are superior than the Adidas Supernova, which I consider still a good pair of shoes for distances from 5K to 15K at a medium pace under good wheather conditions. 

Nike Pegasus 34 after 2 years and 1100 Km

 2 years ago, I started running with my Nike Pegasus 34, a pair of robust running shoes which I used mostly for my long and medium running (keeping a pace between 4:45 and 6:00 minutes per km). In the last 6 months, I rotated them with my Nike Streak 6 and I can say that this method ensured a longer life to both shoes. However, I think that now it's about time to put them on the shelf: after around 1100 km covered along 24 months, the outsole, especially in the right and central area, is totally worn out, not to mention on the front. I think that this might lead to injures, so I ordered a new pair of trainers for my longer sessions, which are due to arrive today. Looking forward to trying them on!

The upper and the whole shoes (laces, mesh, insoles, padding) are still in a very good condition, though. It is true that they are quite heavy, but their comfort, durability and resistence cannot be questioned. 

New PB on 5K!

 There is no doubt about it: pizza & pasta are the best carbs and energy providers, at least here in the Medi-area. After a family dinner eating pizza and drinking beer (just a couple of glasses), and a spaghetti + omelette lunch, I hit the road at the end of the afternoon and improved my PB on the 5K distance by 11 seconds. The second good news is that the margin of improvement is wide: firstly, I didn't run on a ring, but on a bycicle path that now and then forced me to cross the road and lose some seconds; secondly, the weather was dramatically hot (30° at 20:00), due to the heatwave which has been affecting the whole Mediterraneum Sea since May. In more ideal track and weather conditions, there are chances to break the 20 minutes threshold. Here are the details of the performance:

Time: 20'43"

Laps and progression: 

1 km 4:08; 2 km 4:00 (8:08); 3 km 4:12 (12:20); 4 km 4:16 (16:36); 5 km 4:07 (20:43)

Birthday Runs

 Since 2016, on the day of my birthday (a few days earlier or later) I've been doing a 10k flat run to test my fitness status, which, woe me, should get worse over time. However, I was surprised when I noticed that my current performance is not worse than those registered along the last 7 years. I remember that in three occasions I skipped the test due to poor conditions or job duties. In a couple of cases, I had to postpone the run to 1 or 2 months. Here is a table that recaps my performances from 2016 to 2022.

YEAR	DATE	TIME
2022	24 March	48’30”
2021	Postponed to 20 June	49’50”
2020	Postponed to 3 July	47’39”
2019	9 March	49’15”
2018	Skipped	/
2017	28 March	n.a. (> 50’)
2016	11 March	47’57”

 

Garmin Vivoactive 4s

 Since I've started running, I've been using cheap, simple devices with stopwatch function, costing up to 10 €. It was enough to keep track of my performances, but I always felt the need of something advanced, capable to provide extra details, such us calories burned during the run, GPS, altitude, heart beat and so on. Yes, out there there were many fitness trackers that would have met my needs, but I wanted a full-optional device. And finally I found it: the Garmin Vivoactive 4s, bought online at a cost of 179 € (actually I had a 100 € Decathlon voucher, but the French retailer sold it at 335 €!). 

Here is a list of the good and not-that-good sides of my choice.

VERY GOOD

The Vivoactive 4s is also a MP3 player! I love running free, without carrying devices in my pockets and without feeling the uncomfortable wires of the earbuds around my arms. It's true, the setting of the wireless earphones gave me a hard time (I learned that I must disconnect the watch when I want to pair it with my earphones), but the game is worth the candle. 

Another useful feature is the possibility to pay using the watch through Garmin Pay, without carrying the smartphone. I've never used it so far, but it is a great option in case of need or emergency (paying a taxi when injured, for example).  

GOOD

Very comfortable. After one week of "adaptation", now I wear it during the night and I feel as I have nothing on my wrist. It's indeed very light and the armband is soft. I am particularly happy of having chosen the small version, as it perfectly fits my wrist and the larger one would have looked "out of size" for sure. 

One of the features I like most is the possibility to watch videos with the training (including fitnees and yoga sessions). This allows me to practice exercises without using a tutorial on a laptop, smartphone or tablet screen. The videos are clear, their definition is good and a gentle vibration informs you about the beginning and the end of a session. In addition to that, it is possible to customise your training sessions, including the running ones. I set a couple of training sessions which I am using constantly and I have to say that I am very satisfied.

It is possible to upload several additional widgets, watchfaces and apps. Some of them are for free and can be first downloaded on the laptop or smartphone, and then redirected to the smartwatch. So far, I've downloaded a couple of watchfaces (but I still prefer the standard one), a calculator and a very useful "emergency info" app, where I registered my name, phone number, emergency number and blood type. 

The smartwatch can be paired with a smartphone, so I can receive notifications directly on the screen on my watch. 

NOT SO GOOD

Honestly, I am a bit disappointed about the GPS, but this probably depends on the fact that my expectations were too high. I use to run around a ring near where I live, which is exactly 500 meters long (at least, this is what internet distance calculators say). Now, when I run slowly, the GPS (no matter which combination: Glonass or Galileo) confirms that distance, but when I run faster, it measures 20 or 30 meters more for each lap. If I run 5K, this means a 300-meter difference which messes up my potential records. I tried to install an application which counts each lap, detecting the exact starting spot, but 2 big drawbacks make it useless: the data of each lap (speed, time) are not displayed and stored; and often the lap is not counted! I will try different combinations and strategies, but at the end of the day I think I will resort to use the "lap button" manually. 

All in all, the GPS is not that useful and reliable in a ring, but it can be handy if used for the "Sunday long run", especially in unexplored territories: at the end of the run, the smartwatch will display the total distance (although not completely reliable, I guess) and many useful details, plus a very simple map of the path. By pairing the watch to a smartphone, the Garmin Connect app will show extra infos.

I had hoped that with this watch it would be possible to contact an emergency number without having the smartphone in your proximity, but this option is not available with this watch (and with any Garmin, I think).