Running log
Weekly runs
I run 2–4 miles most weeks. I track it here against the World Health Organization's adult activity guideline — 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity per week. Running is vigorous, so each week is scored against the 75-minute vigorous floor (reaching the 150-minute mark is the upper end of the recommended range).
What this number is — and isn't. Large cohort studies
associate meeting the activity guideline with lower all-cause mortality and
lower risk of several cancers at the population level. That is an association
across millions of people, not a measurement of anything happening in one body. So this
log reports guideline coverage — the share of the recommended weekly
activity I actually hit — and never a personal "risk reduced" or "tumors prevented"
figure, because no honest method produces such a number for an individual. The science
behind that choice is in the running lane of
the writing.
Where these numbers come from. Every run below is a real, verified
run — backfilled from the Strava share cards I've posted publicly (each row links to
its source). A card proves the run happened; it doesn't prove it was the only run that
week. Treat each week as the verified minimum, not a complete
training diary. New weeks get logged directly from here on.
Total verified: 8.34 mi across 3 runs
Week of Jun 29, 2026
- Evening Run — 1.79 mi · 16:26 · 9:09/mi · 163 bpm · source
Week of Jun 1, 2026
- Evening Run — 4.97 mi · 49:16 · 9:54/mi · Fastest 5K in 2026 (Strava PR badge) · source
Week of May 18, 2026
- Lunch Run — 1.58 mi · 13:35 · 8:33/mi · 154 bpm · New goal unlocked: <8 min/mi · source
Not medical advice. This log is a personal habit tracker, not a health
claim. Physical-activity guidelines are general population guidance; talk to your doctor
before starting or changing an exercise routine.