And How To Find Them?

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If you want to run fast, you need to run fast in the first place.

When I just started running, I remember that I was looping the same park loop every day at the same pace. I listen to music and mindlessly running 10 min/mile pace for 6 miles. At that time, I was running to reduce my stress after working at the office all day and did not want to improve. Occasionally, I would get some niggles here and there. But it was not a big problem because when I felt I was on the verge of getting injured…


Maintain momentum and ask for help when necessary

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Follow the lead

Cycling looks like a solo sport, but in fact, it is a team sport. If you want to go fast, you either need to paddle hard and fight against the wind at the same time or work with other cyclists and drag behind them. By doing so, you can save your precious energy and keep mentally fresh since you don’t have to worry about your pacing strategy. You follow the wheel in front of you and let him/her does the work. You can save lots of energy. So how could you apply this to other aspects of…


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If you feel life is boring, you probably do it right

April just passed, and it was the most unproductive month since I joined Medium beginning this year. The outbreaking of COVID-19 has occupied my mind for the entire month. It was quite hard to commit to the original routine that I followed one month ago. I have found that it is hard to establish habits, but so easy to destroy them.

One small change makes everything goes the downward spiral

In the first three months of this year, I feel I have a good rhythm in terms of writing. Although I have not created many articles, I still write pretty consistently. Until April, when the COVID-19 pandemic starts to…


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And the next roadblock in your life

I have to confess that every morning when I wake up I feel quite surreal for the past few weeks. Sun still rises like every normal day but suddenly I realize that the world has changed a lot! All the breaking news just makes me feel like I am still in the middle of a nightmare and have not wakened up at all.

Confirmed cases of coronavirus infection are skyrocketing and more and more cities and countries are shutting down. The International Olympic Committee (IOC) already announced the postponement of the Tokyo Olympics. …


What can we learn from their structure?

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Making money online has always been a long-time favorite topic on Youtube. No surprise. It is human nature that people want to make fast and easy money. And the way to make money online is much easier than heading out every morning for the typical 9–5.

Most of the traditional jobs are to trade time for money. Instead, if we can make money comfortably at home and only have to turn on our laptop and connect to the Internet, that would be much easier. Hence, it is like the gold rush in the 19th century. As one article says: the…


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And the lessons I’ve learned

Obesity in childhood will last for your lifetime

In my memory, I was always the heaviest boy in my class. I was weighted 65 kg (143 lbs) when I was 12 years old and gained 25 kg (55 lbs) when I turned 15 years old. Three years of an extremely sedentary, sleep-deprived, and highly stressful life due to the academics pressure of getting into the best high school made my weight hit an all-time high.

In my country of residence — Taiwan, all junior high school students have to take a highly competitive senior high school entry exam. The exam only holds once per year, and it will…


You need those “See God” moments to make a breakthrough

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No-fuel long run

Workout Protocol

Essentially, it is a 4-hour long run without taking any nutrition before and during the run. The main goal is very simple — get your body into that bonk state so it won’t be shocked on race day. This sounds brutal, but when your body runs out of glycogen storage at mile 22, it will thank you that you did this workout. Ideally, the workout should be done 1 month out from your goal race to let your body recover and adapt. Also, remember not to run too fast, you will be pounding the pavement for 4 hours. The pace…


Be Brave and Embrace the Unknown

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When I started to do triathlon, one of the biggest obstacles I need to conquer is to swim in the open water. Either it is in a lake, river or even ocean, the idea of swimming in a deep and dark huge body of water makes me sweat. All I can remember something close to that is to play on a beach when I was a kid. But as long as I want to keep pursuing my triathlon dream, I have to be fearless and make it happen!

It’s Doable, but Your Mind Limit Your Potential!

Three years ago, I started to swim in open water. In an…


And How to Find Your Optimal Running Techniques

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You head out for a run, and after 15 minutes or so you started to think if you are landing on the forefoot or heel? Then everything starts to go downhill. You start to feel more awkward while running. The more attention you pay to your strides, the worse it is getting to. Your body has the self-correction mechanism, but you have to reactivate it.

Running is a highly injury-prone sport due to its impactive nature. Hence, some thought there must be a perfect running technique. However, if you watch the Ineos 1:59 Challenge, you will find Eliud Kipchoge and…


Some Tips

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I once was a runner who just could not resist checking my GPS watch while running. Heart rate monitor, pace zone, and the recently introduced running power meter were all I heavily relied upon. Every 10 minutes or so, I check my watch to see which zone I am at. But after running more miles and accumulating more intensive workouts, I find those defined metrics do not match my perceived efforts quite often. Some days, I feel quite off when it is called a 6-mile tempo run at marathon effort heart rate zone, which is between 150–160 beats…

Tony Kung

Swimming, cycling, and running shape my body; coding and thinking shape my mind.

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