Running faster at the same heart rate sounds like simple proof that fitness is improving. I am learning that it is useful evidence, but only after I check whether the two runs deserve to be compared.
Pace at the Same Heart Rate: What It Can and Cannot Tell Me Read Post »
AI Running Coach Experiment, Running After 50: Testing & Data
Heart rate rose during an easy run. Does that prove the run became too hard? I look at what heart-rate drift can tell an older runner, what can corrupt the number and why my AI coach sometimes refuses to calculate it.
Was My Easy Run Really Easy? AI, RPE and Heart Rate Drift Read Post »
AI Running Coach Experiment, Heart Rate Training, Running After 50: Testing & Data
A Garmin activity summary shows the result. The FIT file holds the timeline underneath it. Here’s what that file can tell an AI running coach, what it can’t know, and why the runner’s own report still matters.
What Is a Garmin FIT File? The Runner Behind the Summary Read Post »
AI Running Coach Experiment, Running After 50: Testing & Data
Strava saw my fastest average pace of the month and two “intervals.” CoachChat saw a humid endurance run, a failing chest strap and enough late-session cost to hold the next week steady. The difference wasn’t smarter AI. It was better context.
What Strava Missed About My Run, and My AI Running Coach Caught Read Post »
AI Running Coach Experiment, Running After 50, Testing & Data
An adaptive running plan should respond to real evidence without rewriting the week every time one number looks odd. Here’s the rule I’m testing with CoachChat during my BlackToe Holiday 10K build.
When to Adjust a Running Plan: My AI Coach’s Smallest-Sensible-Change Rule Read Post »
AI Running Coach Experiment, Running After 50: Testing & Data
A watch can record the run, but it cannot explain the run. Here is the post-run debrief and copyable prompt I use to connect Garmin evidence, effort, symptoms and real life to the next AI coaching decision.
My AI Running Coach Prompt: What I Report After Every Run Read Post »
AI Running Coach Experiment, Running After 50: Testing & Data
After an injury-managed build and two weeks without running, I kept the Blue Nose 10K alive with restraint, strategic walks and a 6:10 final kilometre.
Blue Nose 10K Race Debrief: Keeping the Race Alive Read Post »
10K Race Recap, Ouch to 10K, Running After 60
These no-salt oven-roasted chicken thighs use lemon, garlic, oregano and paprika to build deeply browned skin and satisfying flavour without added sodium.
No-Salt Oven-Roasted Chicken Thighs With Lemon and Paprika Read Post »
Health & Wellness, P50Fit Recipes
I do not want to add sodium when I cook. That’s the rule I’ve settled on in my own kitchen. Table salt, sea salt, kosher salt, potassium-chloride substitutes and MSG are all off the table. So are high-sodium sauces or seasoning blends sneaking in through the side door. That doesn’t mean every ingredient I eat
Do You Wanna Cut Salt? How I Make No-Added-Sodium Food Taste Complete Read Post »
Health & Wellness, Longevity
The internet can give an older runner hundreds of “essential” exercises. I used AI to help reduce the noise to seven movement needs, then kept the exercises I will actually do.
Minimum Strength Training for Older Runners: My Seven-Movement Framework Read Post »
Longevity, Running After 60, Strength & Mobility, Strength Training