Sprint intervals

This weekend was a pretty hard workout. I was in one of those moods where I just wanted to get the workout done. I had a friend with me and I was not having it with anything he was saying by last quarter of the workout. Thankfully he is my closest friend and knew my hip was killing and I just wanted to get it over with.

So May 30th started off with some stretches and running drills.

  • Quick 10min warm up run
  • 2x1km – 4.18/4.27
  • 2x800m – 3.54/3.47
  • 400m – 1.45/1.49/1.48/1.44
  • 200m – 0.38/0.37
  • 10 min cooldown run (This felt tough after that workout)

my hip was feeling alittle uncomfortable after the 1km runs so I had to pretty much stretch it out in between the intervals. This weekend I am going to try and see if I can hit 5x1km at around a 4.30-4.35 pace. May need to dial it down depending on the hip. So far the hip has definitely felt better not as painful as before when I use to run and I am continuing to workout the lower body and hit the cold baths 2-3 times a week. Not to sure when the next real long run is going to be but I just gotta focus on right now.

Huge shoutout to anybody that is working through an injury right now. It can be quite frustrating.

As always thank you for reading this. I hope everyone is enjoying their runs/

Stay happy, Stay healthy, Keep breathing

Little Temp Run

Hey everyone, I hit a nice 5.45 km run on Thursday May 28th at a 5.20min/km pace. I tried to run this at a negative split slowly increasing throughout the run. Things felt pretty smooth and I felt good on the run. I have been trying to adjust my form a little aiming for 3 things:

  1. Higher knees
  2. aiming for but kicks for every stride (not actually hitting my rear end for every stride but bringing my foot higher at the end of each stride)
  3. really digging my feet in the ground during each stride

It has definitely helped I have noticed when I start working on that I move alot faster just by incorporating one of the 3 things. It does tend to take alot more stamina to maintain that form which is something I want to get better at. All in all that is something I definitely want to work on now. I have also started incorporating some running drills before my run just to help warm the body and become more technical. I can share those exercises in another post.

If you guys have any running drill I am definitely open to suggestions. That is all from me I hope everyone is well and happy running 🙂

Stay happy, Stay healthy, Keep breathing

Tuesday Run

Today was another nice day for a run so I could not help myself after yesterdays sprint interval. I tried to keep the pace a bit lower in my hoke one one Clifton 6’s. I had to slow down alittle more than I wanted to from 5.15min/km pace to a 5.22min/km pace and I was only able to hit 4.75km. Afterwards, I did a nice quick stretch after the run to stretch the legs out and then I hit the ice bath to reduce the hip pain. I do not want to sound super biased but it has been so nice to hit the bath after runs. Right after it I feel so nice and the pain in my hip is completely gone so I definitely recommend it to anybody that is experiencing pain in their body after their runs or workouts.

Thanks so much for reading and I hope that everybody is having great runs right now.

Stay happy, Stay healthy, Keep breathing

Interval sprint workout

Felt so good to get some speed into today’s workout. I have not done any interval training since I was training for my marathon back in october 2019. It felt amazing and I feel like I can definitely run these workouts better than long runs because I am giving more time for my hip to recover and I try to stretch in between each sprint. Todays workout was not to long in total it was just under 5 km with my nike zoom fly 3’s. Have not used those shoes in a very long time and definitely missed the feel of the carbon fiber plates. Anyways for today’s workout:

  • quick warmup run – light 5 min jog
  • 2x 800m (3.56min,3.52min)
  • 4x 400m (1.51min, 1.47min, 1.47min, 1.43min)
  • 2×200 (39sec, 39sec)

felt alittle uneasy after the first 400m and I needed to take a little time to stretch out the hip more. Then on the last 200m I instantly fell onto the grass by the road and a cycler passing by tossed me a cold bottle of water and yelled “don’t give up”. That made me so happy with everything going on right now it is really nice to see people out there that still have such positive energy.

Thank you so much for reading! I am hoping to keep up the runs and slowly increase the distances. I hope everyone else is crushing their runs and are also experiencing some positivity in the process. 🙂

Stay happy, Stay healthy, Keep breathing

Why I Sit In Cold Water

The Mindful Monk

Hello everyone I hope you are all staying safe and have been mentally and physically healthy through this time of isolation. Today I thought it would be nice to go over why I have started taking cold baths for 15 minutes 2-3 times a week and how have I personally been benefiting. I actually saw this guy names “ice man” on an episode by “Yes Theory” and it made want to do this but I just never fully committed until now. I will leave the link below to the video in case anyone wanted to watch it.

Why do I do it?

The reason why I started is because during the quarantine I definitely started to get comfortable with the idea of just staying home all the time, eating food staying in my room more often not really going out or communicating with others through social media or virtually through…

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First and Second Run

HELLLOOOOO fellow runners!

Today marks the second run after a month long hiatus. On Saturday I was able to hit a run for 3.5km at a 5.26km/min pace for my first run back. It felt very good, but I definitely could sense the struggle. My fatigue was setting in during the run so I still have a lot of catching up to do in terms of fitness and hitting longer distances. My hip did not hurt so I am very happy about that although it was a very short run.

Then today, I ran my second run and it was a little longer than the first one. We hit a 5.02km run at a 5.10min/km pace. For the whole run I felt pretty good, little tired during the last km which to me makes sense since I have not been running for so long. I just need to build up my miles. Definitely enjoyed being outside especially on a nice sunny day at a high of 19 degrees Celsius. By the end of the run my right hip did feel a bit sore so I may try to keep the runs around 5km for now and make sure I am just doing 2-3 runs a week at a slower pace until I feel confident enough to bring it up. Feels great to be back on the trails and I did the run in my Clifton 6’s, smooth ride with a very comfortable landing on the pavement.

As always thank you for reading and I hope everyone is still staying active during the quarantine. If you are bored and wanna try something different I recommend cold baths its very different and will shock your brain.

Stay happy, Stay healthy and Keep breathing

Why I Sit In Cold Water

Hello everyone I hope you are all staying safe and have been mentally and physically healthy through this time of isolation. Today I thought it would be nice to go over why I have started taking cold baths for 15 minutes 2-3 times a week and how have I personally been benefiting. I actually saw this guy names “ice man” on an episode by “Yes Theory” and it made want to do this but I just never fully committed until now. I will leave the link below to the video in case anyone wanted to watch it.

Why do I do it?

The reason why I started is because during the quarantine I definitely started to get comfortable with the idea of just staying home all the time, eating food staying in my room more often not really going out or communicating with others through social media or virtually through (zoom, house party, hangout etc) . Also I have been having pain in my hip when I went for runs so I had made the difficult decision to stop until I could start my recover sessions again. So I heard that the ice baths would be good for my body as well as it may help with my hip pain. Also it would be something that would 100% get me out of my comfort zone.

Photo by Egor Kamelev on Pexels.com

How does it work?

Here is a little guideline of how this works

  1. Start to fill your tub with cold water. (add ice or not up to you)
  2. As the tub fills start to focus on your breathing
  3. Once your breathing is calm try to take some long inhales (3-4 seconds) then exhale for (3-4) seconds – do that for 5- 10 mins
  4. When the tub is ready its time to get in
  5. As you are going to dip into the water take a deep breathe
  6. When you start to put your body in the water exhale. Keep going lower and lower as you exhale
  7. Initially you will feel like your body is surrounded by pins in needles.
  8. Close your eyes and just focus on your breath, try to take long breathes.
  9. After 2-4 minutes the pain will subside and your body comes to an equilibrium
  10. Stay in the water for a total of 15 minutes
  11. Afterwards do not take a hot shower after, relax dry off and let the body heat itself up for 10-15 minutes
  12. After you can shower or jump under a blanket


Personally I have done some research on the benefits and based on what I have seen. There are articles that say ice baths have no real scientific benefits but there are other articles that go into a lot of detail as to how it can positively effect the body. I am not going to go into the scientific parts as I am not here to prove anyone wrong. Here is a breakdown of the benefits I have noticed:

  1. The baths have definitely jolted my mind and reminded me that doing uncomfortable things can make me feel more alive. Especially as you sit in freezing water thinking “I never would have expected me to be able to do this”.
  2. Helped to strengthen my mindset and build up my discipline , because although I like doing it. I do not LOVE to sit in cold water.
  3. This has been a great way to see how our bodies adapt to changing environments. As I initially sit in the water my body shivers and feels like pins and needles all over. Overtime, the pain subsides and I come to an equilibrium and that applies to any change in life. We are uncomfortable at first but then we get use to the idea and accept it.
  4. I have used this to connect with others. I zoom people during this 15 minute session and we talk/shiver together and it has been a great way to catch up with people.
  5. This has helped me to control my breathing during stressful situations. So taking control breathes throughout my time really helped set the tone for the bath.
  6. My body definitely feels lighter after the sessions and I can feel my body trying to warm itself up after – I let myself warm up naturally. (last weekend I could feel a warmth feeling from my stomach it was a very weird feeling)
Photo by Craig Adderley on Pexels.com

That is why I take ice baths and a little step by step walk through of how it goes for me. I hope that you enjoyed this little read. If you end up trying I would love to hear from you guys.

Stay happy, Stay healthy and Keep breathing

I have become addicted to my phone – DAY 3

So day 3 was a bit tougher than the other days. I found myself imagining what messages I would be getting. I also realized I had plans to have a virtual conversation with some friends but I was not able to coordinate the time because I did not want to break my cleanse. It was still a productive day and even though that happened I am glad I did it. It helped to challenge me even more. Even though the fear of missing out was really kicking in at one point.

Day 3 started off with eating breakfast and then working on the day 2 post. Than I decided I would cut my own hair and it actually turned out pretty well. I gave myself a little fade although my hair is pretty short to begin with because I shave my head (the reason for the title of my website). afterwards I went for a little walk and happened to bump into a friend that I did not know was practically a neighbor. While I was out it was a very different experience as I have not gone out without my phone in a very long time. It really felt like I was missing something or even as if I were naked and walking down the street (which is illegal, do not recommend). It did take some time to get use to that feeling but as I was out i decided to journal on a bench which was nice. afterwards I went home worked out and then spent the rest of my time relaxing and watching some netflix. I really do recommend for everyone to try this out so we can attempt to become a little more detached from our phones and just try to enjoy what is in front of us. I would recommend if possible to extend the cleanse for maybe more than 3 days to really get the effects. I was not able to do that as I had to work so I would have lost very quickly.

That marks day 3 and the final day as always thank you for listening. I hope you are all staying safe.

Stay happy, Stay healthy, Keep breathing

I have become addicted to my phone – Day 2

So day 2 of my cleanse from using my phone was alittle easier. Although I still had some urges to look at messages on my phone but I tried my best to avoid it. It is quite liberating as now I do not find myself multitasking when I am trying to focus on other tasks. It really is eye opening when you realize that you subconsciously reach for your phone when doing activities. That is something that I am going to try work on even after the cleanse is over.

So here is a breakdown of day 2:

I woke up and spent the first bit journaling. Afterwards I had some breakfast and created some new content for you guys on this site. Afterwards I decided it was time to do some home workouts which I am sure alot of us may be doing. Afterwards, i spent some time watching Brooklyn nine nine and playing a video game. When my mom came back I spent some time with her and my brother which was nice. My brother does not live with us so he helps her to get groceries on the weekend. Later in the evening I went for alittle walk to get some fresh air. That marks off day 2! Not to exciting, but it definitely is a big change of pace to not have my phone with me.

Thank you for reading I hope you enjoyed. I was just documenting this for anyone that may feel like trying this out as well.

Stay healthy, Stay happy, Keep breathing

Running is being put on a PAUSE!

Hello Everyone!

I am sorry I have not been updating you guys on runs. Mainly because there have not been any. Because of my hip injury I have made the executive decision to take a break and let the hip heal/strengthen it until I can get the proper treatment for it going again.


Great question mystery blogger! I have been doing more home workouts, which consist of squats, bridges and lunges. I am also incorporating resistance bands to help make things a little harder. Although I am really sad that I will not be going out for runs anymore, I can honestly say that I have come to piece with this. In a way, I am also thinking that this could not have happened at a better time. With everyone being quarantined and not having many options for things to do I feel like this was a sign for me to stop running all the time and to start working on my conditioning more. So I will listen to the running gods and get to work!

One cool new thing that I have been trying out are cold baths. I basically fill my tub with cold water and sit in it for 15mins. It is actually such a cool feeling because you het to see how your body adapts to this quite uncomfortable situation so that you actually start to normalize it within maybe 5mins. The rest gets quite easy as I just sit there and focus on my breathing. I am doing this to hopefully help out my hip as well as strengthen my mind. Because being home all day has really made me a little to comfortable I must say so it is good to change things up. If any of you are doing anything during your quarantine and do not mind sharing I would love to hear!

As always thank you for reading and for those of you who are still going on runs, HAPPY RUNNING! (I am very jealous)