A Year of Running and Reflection: How Technology Transformed My Journey

Embracing the Challenge of Change

As the year comes to a close, I can’t help but reflect on the transformative journey that has unfolded over the past twelve months. It’s been a year marked by personal growth and physical endurance, where I’ve had the opportunity to merge two of my greatest passions: technology and running. In my professional life I’m no stranger to the fast-paced world of innovation and creative problem-solving. However, this year, I decided to embark on a personal challenge that would test my limits in a different way: running at least one race every month throughout 2023. This challenge wasn’t just about pushing my physical stamina; it was a deep exploration of how technology could be harnessed to elevate my understanding of my own body and ultimately enhance my performance.

In total, I had the privilege of completing 6 full marathons, 5 half marathons, 1 50-mile relay, 2 challenging 10K races, and venturing into the world of ultramarathons with 3 grueling 50K races (1 relay, 2 solo). Each race presented its own set of challenges and rewards, contributing to the rich tapestry of experiences that defined my year.

A Shift in Perspective

Running had always been a recreational pursuit for me— a way to unwind and have fun. I typically participated in 2–3 half marathons a year, approaching them with a light-hearted spirit rather than a strict training regimen. It was about the joy of the run and the thrill of the race. It wasn’t until this year that I decided to view running from a different angle.

In 2023 I set out on a journey that would unite my love for running with my passion for technology. It was a daunting endeavor, a bold fusion of two aspects of my life that had previously coexisted separately. My challenge was straightforward yet challenging: run at least one race every month for the entire year. However, this was no ordinary physical feat; it was an immersive exploration into how the meticulous tracking and analysis of data could revolutionize my running experience.

The Role of Technology

My trusty companion on this journey was my Apple Ultra Watch, a device that transcended its role as a mere gadget. It became a digital ally, something I felt naked without. Through this device, I gained access to a wealth of metrics that extended far beyond basic parameters like pace and distance. It delved into the nuanced intricacies of various health and performance metrics, providing invaluable insights into my body’s capabilities and responses. Some key metrics I tracked religiously included:

Heart Rate

The heart rate is a fundamental metric for any runner, and my Apple Watch provided me with real-time data that went far beyond the basics. It wasn’t just about monitoring my heart rate during a run; it was about understanding the nuances of heart rate variability and its impact on performance. This data allowed me to optimize my training, ensuring that I was pushing my limits when necessary while also recognizing the importance of recovery.

But it didn’t stop there. The heart rate data also played a pivotal role in pace predictions. By analyzing the correlation between heart rate, stride length, and pace, I was able to develop a predictive model (example below). This model allowed me to estimate my running pace based on my prior runs heart rate and stride length. It was like having a personal running coach on my wrist, guiding me to maintain the optimal pace for my energy levels and goals.

Stride Length

While many runners focus on steps per minute, I delved deeper into the importance of stride length. Your stride length is the distance you cover with each step, and it can significantly impact your overall pace. Through my Apple Watch, I gained insights into how changes in stride length affected my performance.

By combining stride length data with heart rate information, I was able to refine my running form and efficiency. Understanding the relationship between stride length and heart rate helped me make adjustments on the fly during my runs. I could optimize my stride length to maintain a target heart rate, ensuring that I was running efficiently and conserving energy.

Pace Predictions: Running Smarter, Not Harder

Perhaps one of the most exciting outcomes of this data-driven approach was the ability to predict my running pace. Using the heart rate and stride length data collected by my Apple Watch, I was able to develop a basic model that could estimate my pace in real-time. This was a game-changer.

During a run, I could glance at my watch and receive pace predictions based on my trajectory. It allowed me to make informed decisions on the go. If I needed to conserve energy for the latter part of a race, I could adjust my pace accordingly. If I wanted to challenge myself and push the limits, I had the data to guide me.

The integration of technology transformed my running experience. It wasn’t just about collecting data; it was about using that data to run smarter, not harder. Heart rate, stride length, and pace predictions became my allies on the road, helping me achieve my running goals with precision and confidence.

These metrics were not just numbers; they were the keys to unlocking a deeper understanding of my body’s capabilities and responses, enabling me to fine-tune my training and racing strategies for better performance and overall well-being.

Along with the above mentioned metrics I also monitored several others I was able to gather from the Apple toolkit. Some of them were:

1. VO2 Max: This metric measures your maximum oxygen consumption during exercise, indicating your cardiovascular fitness level. Tracking changes in VO2 max over time helped me gauge my overall fitness progress.
2. Step Gait Analysis: The watch analyzed my walking and running patterns, offering insights into my gait, balance, and potential issues that could affect my performance or lead to injuries.
3. Heart Rate Variability (HRV): HRV monitoring helped me assess my body’s stress levels and recovery status. It played a crucial role in optimizing my training and avoiding overtraining.
4. Hydration Levels: Staying hydrated is essential for endurance sports. The watch provided data on my hydration levels, helping me adjust my fluid intake for optimal performance.
5. Caloric Expenditure: It estimated the number of calories burned during workouts and daily activities, aiding in maintaining a balanced diet.
6. Elevation Gain and Altitude: These metrics were especially useful for races with varying terrain, helping me adapt my pacing and effort based on elevation changes.

Putting Data into Action

But how do we translate the data collected by the Apple Watch into actionable insights? That’s where the power of data modeling comes in. With the right tools and techniques, we can harness the data to make informed decisions during our runs.

First, let’s export the data from our watch: (*note, if you’re a mac user (I am not) you can use the Apple HealthKit API — unfortunately it is not supported on windows).

To bypass the windows issue, I used RunGap and followed these steps.

1. Connect Apple Health: RunGap will ask for access to your Apple Health data. Grant the necessary permissions.
2. Select Workouts: In the RunGap app, go to the “Workouts” section. You should see a list of your Apple Watch workouts.
3. Select Workouts to Export: Choose the workouts you want to export. You can select multiple workouts at once.
4. Export Workouts: After selecting the workouts, look for an option to export them. RunGap allows you to export your workouts in various formats, including GPX and FIT files.
5. Transfer to Windows: Once the workouts are exported, you can transfer the files to your Windows machine using methods like email, cloud storage, or a direct connection.

Now we have some data to work with 👏👏👏

I developed a simple yet effective Python code that uses historical heart rate and stride length data to predict running pace. By employing linear regression, this code creates a model that can estimate your pace based on your current heart rate and stride length. It’s like having a personalized running coach right on your wrist. It learns over time how your heart rate and stride length play together and what distance/elevation do to your stride(s).

Here’s a glimpse of how it works: The history log from your past runs are calculated along with your current heart rate and stride length, and the code calculates the predicted pace. You can also adjust to add elevation and distance to adjust the model for upcoming races. This model can help you make on-the-fly adjustments, ensuring you’re running at the optimal pace for your energy levels and goals.

import pandas as pd
from sklearn.linear_model import LinearRegression

# Load your Apple Watch running history data into a DataFrame
# This data should include columns like 'HeartRate', 'StrideLength', 'Elevation', 'Distance', and 'Pace'
# Replace 'running_data.csv' with the actual path to your data file
running_data = pd.read_csv('running_data.csv')

# Prepare the features (heart rate, stride length, elevation, and distance) and target (pace) variables
X = running_data[['HeartRate', 'StrideLength', 'Elevation', 'Distance']]
y = running_data['Pace']

# Create a linear regression model
model = LinearRegression()

# Fit the model to the data
model.fit(X, y)

# Now, you can use the model to predict pace based on new input values
new_heart_rate = 150  # Replace with your current or average heart rate
new_stride_length = 1.2  # Replace with your current or average stride length
new_elevation = 100  # Replace with the elevation of your upcoming run
new_distance = 10  # Replace with the distance of your upcoming run

# Predict pace
predicted_pace = model.predict([[new_heart_rate, new_stride_length, new_elevation, new_distance]])

# Print the predicted pace
print(f"Predicted Pace: {predicted_pace[0]} minutes per kilometer")

Learning Through Challenges

Each race presented its unique set of challenges and learnings. From the exhilarating rush of the starting line to the grueling final miles, every race was a lesson in persistence and grit. I learned the importance of pacing — not just in running but in life. The races taught me the value of steady, consistent effort over bursts of sporadic intensity. They highlighted the importance of preparation, the power of a positive mindset, and the strength that comes from within when facing tough moments.

Discipline and consistency were the cornerstones of this quest. The discipline to train regularly, irrespective of weather, mood, or other commitments. The consistency to maintain a routine, to lace up my running shoes even on days when the effort seemed daunting. This discipline extended beyond physical training; it permeated my diet, sleep (need more of this), and recovery routines (need to get better at this). It was about creating a holistic approach to health and well-being.

Dedication played a pivotal role in this journey. It was not just about dedicating time to train and race but dedicating myself to a process of continual improvement and learning. It was a commitment to not only set goals but to follow through with them, to not give up when faced with setbacks, and to view each obstacle as an opportunity to grow.

Favorite Races: Memories Etched in Time

Among the many races I participated in, four stood out as particularly memorable: the New York Marathon, Chicago Marathon, OAT Ultra Marathon, and Las Vegas Half Marathon. Each of these races presented unique challenges and offered distinct experiences that have left an indelible mark on my journey.

Chicago Marathon

The Chicago Marathon, which marked my first participation in a World Marathon Major (star 1), presented a challenging yet exhilarating test of endurance and speed on its flat and fast course. While this race didn’t unfold exactly as I had initially planned due to spending over 30 minutes at the aid booth, it remains one of my cherished favorites. The stunning backdrop of Chicago’s beauty and the race’s flat terrain left an indelible impression, and I eagerly anticipate the opportunity to run it once more.

New York Marathon

Taking part in the 2023 New York Marathon was truly awe-inspiring as I embarked on a journey that led me through all five boroughs of the iconic New York City. Surrounded by the electrifying atmosphere and the world-renowned skyline, this race was a thrilling experience, with over 60,000 runners and an enthusiastic crowd of more than 1 million spectators. It was an adrenaline-pumping event that also came with its fair share of anxiety. My trusty watch played a pivotal role, serving as an indispensable tool that helped me conquer the diverse terrain, including those damn bridges, all while maintaining a pace that demanded both strength and sustainability.

OAT Ultra Marathon

The OAT Ultra Marathon marked my first venture into the world of 50K races, and it proved to be an extraordinary test of mental and physical endurance. The rugged and solitary trails presented formidable challenges that required not only strategic energy management but also unwavering mental resilience. During this significant race, the insights provided by my trusty watch, including data on pacing, heart rate zones, and energy consumption, played a pivotal role in shaping a successful race strategy.

Las Vegas Half Marathon

I had the pleasure of running this race alongside my wife, Michele. It was a nighttime event where the iconic Las Vegas Strip was closed off for runners, providing a unique opportunity to experience the city’s dazzling lights and energy firsthand. Such a cool experience (and totally flat)

Conclusion: A Year of Transformation

As I reflect on the year, I am filled with a profound sense of accomplishment and gratitude. This journey has been a remarkable tapestry of experiences, one that transcends the mere act of running. It has underscored the profound impact of technology on personal health and performance, and it has offered me invaluable lessons that extend far beyond the realm of running.

Looking ahead, I am eagerly anticipating the continuation of this transformative journey. 2023 has been a period of significant growth, discovery, and achievement — a testament to the power of setting audacious goals, embracing technology, and unwaveringly pursuing personal excellence.

Amidst the whirlwind of change and transformation, running has remained a constant source of stability. It has served as an anchor, a reliable companion that provides solace in the midst of chaos. In 2023, I made the bold decision to leave my career at Microsoft and co-found an AI startup. It was a venture into uncharted waters, and the startup world is renowned for its unpredictability and turbulence.

As I reflect on the past year, I’m filled with gratitude for the stability that running has brought into my life. It’s been a consistent companion amidst the exciting chaos of my professional journey. Looking ahead to 2024, I’m planning a few extreme running challenges that I’m excited, and nervous, about. These surprises will not only challenge me physically but also push the boundaries of what’s possible with the fusion of technology and running. It’s a journey I can’t wait to embark on, and I look forward to sharing more!