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)