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
I am not asking ChatGPT to spit out a generic 10K plan. I am building an ongoing coach and athlete workflow that connects each prescription to my Garmin FIT data, subjective feedback and the next training decision.
How I Use ChatGPT as My AI Running Coach at 67 Read Post »
Ouch to 10K, Running After 50, Running After 60, Training Tips
Ouch to 10K was not part of the original plan. I am currently scheduled to enter Week 8 of my build toward the Medavie Bluenose Marathon in Halifax, Nova Scotia on May 17. The goal was 42.2. The goal was steady progression. The goal was confidence heading into the October 2026 TCS Toronto Waterfront Marathon.
Ouch to 10K: Pivoting from Marathon Training to Smart Recovery at 67 Read Post »
Injury & Recovery, Marathon Training, Ouch to 10K
Act I – When Plans Meet Reality Something felt off before I even crossed the start line. I’d eaten my pre-game bread and jam, almost finished my Maurten 320, and was feeling calm, confident, and ready. Then, suddenly, it hit – a strange rush. Not excitement, not nerves. Something chemical. My body flooded with energy
TCS Toronto Waterfront Marathon Recap: The Four Acts of the Marathon Read Post »
All-Weather Running, Marathon Training 2025, Running After 50, Running After 60, Running Journey, TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly RecapDate: October 15, 2025Time of Day: 7:18 AMTemperature: 14 °C | Humidity 82 % | Feels Like 13 °C | Wind WNW 7 km/hPhase: Taper Phase | Run 2 Last Workout to TCS 42 dot 2 in the T-Dot. There’s a special energy in these final tune-ups – a mix of light legs, restrained excitement,
Taper Phase | Run 2 – Taper Week Run With Short Efforts – My Road to TOWaterfront 42K Read Post »
Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K