Happenings: Visiting Iceland, Turning 30, and a Marathon Update

Fall around the Glenmore Reservoir

Hello from the other side of perhaps the finest fall in memory. Calgary enjoyed mild temperatures well into November, and the colours lingered for longer than the usual week and a half (I’m exaggerating, but not by much).

As the year winds down and the holiday tunes start playing in the grocery store, I naturally get reflective. This year feels different, though, and I think my friend Steven might have an idea why. In his newsletter, he writes:

…it feels like COVID-19 is the overriding big thing for 2020 & 2021 in my life. No matter what I do, it doesn’t stand out in my mind. Arguably the last year has been extremely eventful for me … Despite all of that, I had to think hard to remember what should go on this list.

Plenty of normally noteworthy things have happened in the last two years, but this gosh darn pandemic can act like sandpaper for life events if you aren’t careful. Check in with yourself. Are you doing things that, six months from now, you’ll wish you had spent time on?

Iceland, alone

Skógafoss all to myself

Undoubtedly, the biggest highlight of the past few months, I finally made my Iceland trip happen. I spent two weeks driving the ring road, the Westfjords, and Snæfellsnes peninsula. I went outside peak season and embraced the tradeoff between fewer tourists and worse weather. Worth it? I think it was.

I’m not going to recap the trip here because I’m working on a longer post (à la The Wild Rose Tour), especially about “one-bagging” it and doing it before winter takes hold of the country. Instead, you’re getting some thoughts on solo travel today.

If you’d have asked me about travelling alone sometime in the past few months, you probably could’ve caught me wondering about its compromises. The solitude doesn’t bother me. In fact, the independence to do what you want and on your schedule feels like a definition of freedom. Instead, I’ve started to wonder how travelling alone might rob you of someone else’s perspective. We see what we expect to see and we (unconsciously?) seek experiences that fit our existing worldview. Travelling with someone else is an opportunity to experience and look at the world differently. Just visit a gallery with a friend and listen to what they fixate on. I guarantee they’ll see something you’ve missed.

It doesn’t end there, though. Testing this idea on a friend revealed an entirely new angle. He mentioned that adventure-style travel can get exhausting! A second person can carry you on bad days, while you do the same for them on their bad days. Travelling solo tests your resilience and creativity when setbacks, stressful conditions, bad weather, etc. make an appearance. Two sides of the same coin there.

Despite that, I don’t regret my solo trip. How could I? Driving the ring road for two weeks with a travel playlist and some of the world’s best scenery can bring about another state of mind. Has a landscape ever brought you to tears? Because I know what that feels like now.

But more to come in the full Iceland post.

Turning 30

A perfect pound cake courtesy of mum

The Iceland trip sat against a backdrop of turning 30. For a (probably stupid) reason, I felt compelled to mark the event with something special. My original shortlist included staying in a remote cabin near Jasper, going to the Cairngorms in Scotland, or visiting Montreal. But a plan is just a plan, and a list is just a list. One morning I woke up and asked “what on earth am I waiting for?” and booked my flight to Iceland instead.

Overall sentiment about this birthday milestone? (Which is also just another day, let’s be clear.) I’m finally 30. I finally have an age that matches how I feel. I can’t tell you how many times I looked at my age when I was 28 and 29 and felt like it didn’t fit. But 30 feels right. That 3 at the start is magic, and research seems to agree. Years 30–34 are consistently rated as the best years (by—important footnote—Europeans aged 50 and older).

Alongside the 30th birthday, I’m working on a “30 at 30” post which collects my favourite things I’ve learned in the last ~10,000ish days of my life. Maybe my operating manual in a way? Originally, I had planned this as a personal thing—something to revisit at 40 and laugh at what qualified as wisdom to 30-year-old me, but then I remembered my journaling post and realized I should share it publicly for others. After all, I’ve gotten plenty out of this similar post titled “100 Tips for a Better Life” and I’m grateful they didn’t keep it all for themselves.

Marathon #2

Race day at the Scotiabank Calgary Marathon

Last one because it continues the theme of “big life event” plus the promise of an upcoming post with more detail: I ran another marathon! But it feels wrong to sum it up like that. It’s more accurate to say I trained for and ran another marathon because the training is where all the time and energy goes. Race day is just one expression of training.

And let me tell you, I’m coming off the most intense training block of my life. While it delivered results I hadn’t even dreamt of yet, it also sapped me of nearly all my willpower to do other things (like write blog posts for the past four months). So, here we are at the other side of November with the first update since July.

Burying the lede, I knocked 35 minutes off my personal best and finished with a 3:16:41 chip time. I have many good things to say about the combination of Daniels’ Running Formula and a Stryd power meter foot pod. Like a broken record, more to come in another post. Thankfully, hardly any post-race blues this time around, and positive vibes abound.

Book/Film/Song

Dune by Frank Herbert

I listened to the 21-hour audiobook version throughout much of October. Its status as one of the best science fiction novels ever written is well-deserved. The author’s love for the world and its inhabitants is obvious everywhere. The amount of detail packed in is almost incomprehensible. Everything feels alive.

Read Dune

No Time to Die, directed by Cary Joji Fukunaga

I’d like to thank Daniel Craig in Casino Royale for persuading me to take care of my body. I was underweight back in 2006 when the film came out, and when I saw him come out of the water in that scene (I know you remember the one) it was a trigger to do things differently. Put simply, I felt inadequate compared to all that. But instead of getting discouraged, I used it as a motivator to do better. It’s been a winding journey with many dead ends—and I still have a long way to go—but I can trace my whole health and fitness adventure back to that moment. And it’s made all the difference.

But onto the new film… Sure, No Time to Die is an action flick with car chases and explosions, but goddamnit, there was heart and soul on display. Daniel Craig was the first Bond I knew, and I couldn’t be more happy with how it ended.

Great title design, too.

Watch No Time to Die

My Ship by Oscar Peterson & Nelson Riddle

I first heard this song in the breakfast scene from The Phantom Thread (one of my favourite scenes, and films). Then, I accidentally rediscovered this while flipping through my fake book and practicing piano one night. Queued it up in Apple Music, thought it sounded familiar, and then made the connection. I love the arrangement in this song. Plenty of instruments, but things stay balanced and elegant.

Bonus: Oscar Peterson playing with synthesizers. I love that thing he says about a synthesizer allowing a note to swell. Not something your typical piano can do.

Listen to My Ship


That does it for November. I’ll be here, continuing to enjoy the mild fall/winter, then rejoicing when we get a real snowfall so hygge season can begin: hot chocolate, fireplaces, books, and blankets.

Happenings: Garage Dinners, Q2 Wrap, and a Camera Upgrade

Friends,

May and June are behind us, and so is Canadian spring. I swapped the winter tires for the summer variety. The rain in May replaced the snow that graced us every few days in April. It was once again possible to walk (or run) in reasonably light clothing during the twilight hours of the day. And like clockwork, the crabapple tree bloomed in my parent’s backyard.

But two more memories are going to stand out when I looked back on the spring of ’21.

The first will be cooking dinner in my parent’s garage during the late June heat wave. Their place lacks air conditioning, which makes cooking indoors in 35 °C temperatures unfathomable. To combat this, we rolled out the portable grill, frying pan, and rice cooker to prepare some truly wonderful meals from the comfort of… the garage? Honestly, it sounds odd writing it out, but the whole setup reminded me of my childhood weekends spent at the racetrack “working” as the pit crew on my dad’s car. The garage cookout was nostalgic, and I hope there will be more of those this summer, heat wave or not.

The second big memory will undoubtedly be of The Vaccine. I was in the fortuitous position (for which I’m still grateful) to get two doses of the Moderna variety in short order. Getting Moderna was especially fulfilling considering the investment I made in the company back when investing in the vaccines was almost as foolish as investing in $GME (I did that too). I told the nurse who gave me my first jab about the investment, and she nearly fell out of her chair laughing. “I sure haven’t heard that one before,” she quipped.

June was also the tail-end of Q2, and if you know me, you know I’m a big fan of the quarterly plan/review. Planning out a whole year à la New Year’s resolutions is too long a timespan to have any urgency, while planning your life month-by-month feels like you’re always revisiting and reviewing. And so, the quarter is a perfectly human amount of time and one conducive to getting good work done.

Here are some of the noteworthy outputs from the past quarter:

  • Finish a blog post about getting an Apple Watch × Strava to work together with HealthFit. I’ve helped enough people with an Apple Watch and Strava over the past few years that it felt like the right time to collect everything in one place.
  • Finish a blog post about the last 10 years of journalling. This is another topic that comes up with friends and coworkers struggling to form the habit, so like the Apple Watch × Strava post, it felt like I could be helpful here.
  • Finished six books (more about these below)
  • Kept up the regular jazz piano practice using this online course (memorizing all those 7th chords is tough!)
  • Finished a new intro page for the site. The new version does a better job explaining who I am and what I write about now that more people who don’t know me personally are finding this site.

That’s in addition to a few personal/fun projects, including:

  • Transitioning away from my running coach and focusing once again on the joy of running more than my performance
  • Disregarding that desire to focus less on running performance and running a 10K time trial anyway
  • Cutting back down to 10–12% body fat after my last bulking phase
  • Some home admin: filing taxes and outfitting the balcony with flowers (plenty of help from mum and dad on the latter)
  • Riding Highway 40 with my brother before it opened to vehicle traffic on June 15
  • Lastly, and it’s dumb, but playing with my cat more! We play a lot, but I’ve been trying to get down on the floor with him, which is actually something I learned from a parenting book (even though I am not expecting a child anytime soon). It’s practice, y’all.

All in all, an auspicious quarter that, I hope, will sow the seeds for a nice harvest in the months and years to come.

And now, onto to a medium-sized development undeserving of its own blog post.

Upgrading my camera from 2016

I’ve got 99 problems, but Gear Acquisition Syndrome ain’t one. This section is all about cameras, so skip past if that bores the heck out of you.

I’ve had a minimal photography kit since 2016 with my main/only camera being a Sony RX1R II. This was my dream camera for so many reasons. Ultra-compact, fixed 35 mm f/2.0 lens, pop-up electronic viewfinder, and so discrete. This was also the only camera I brought with me to the Southern Gulf Islands, Outer Banks, Japan (twice!), Maui, and all over the mainland US and Canada; not to mention almost every Bridgeland Nights photo walk and local adventure since purchasing.

Despite my love for the RX1R II, there were always a few downsides I would have to contend with:

  1. The battery life was horrid. I always had two with batteries with me. One charged on a portable battery in my backpack while I shot with the other.
  2. No weather sealing. I briefly messed up my shutter button when some particularly atmospheric rain rolled in, and I couldn’t resist shooting in it.
  3. I compose the world in a 50 mm focal length. I have this hunch the perception of the world changes from person to person. Some people take in a bigger view, while others live life a little more zoomed in. 35 mm was close for me, but 50 mm would’ve been perfect.
  4. Occasionally, I wanted the big zoom. The opportunities and challenges of making photos with a telephoto lens is a fun change of pace, and that wasn’t an option for me with a fixed lens camera.

But then, like a crack of lightning, the Sony a7C showed up. I think I even heard some fanfare of trumpets in the distance. I marvelled at this little wonder. It was a highly compact full-frame package with a big battery, weather sealing, and the option to put on a 50 mm lens (and potentially even a telephoto one day). There was little time spent deliberating. I set up the category in my budget and worked with Keh to sell my existing gear: the beloved RX1R II and the Ricoh GR III point-and-shoot I picked up last year.

Some time passed, I collected the funds, and the proceeds from my used camera sales came in. I met the budget target, and it was off to The Camera Store to pick it up. In short, the camera is a glorious thing and what I’ve been looking for all these years. I missed the 50 mm focal length and I never have to think about the battery life. Look for more photos from it in future posts.

For the truly curious, I went with the 50 mm f/2.5 lens from Sony, but I also inherited a vintage Canon 50 mm manual focus lens which is on an adapter. The modern lens is on the camera 99% of the time, but the manual focus Canon lens produces images that eschew technical perfection in favour of a little romance.

Listen

Here are four of my favourite songs from May and June.

Accidents and Compliments – Soulwax

An electronic tune with a punk influence. The whole album was re-released in 2020 for its 15th anniversary. It’s stellar and great for exercising. Part of the weekend never dies.

Solar Power – Lorde

This is a great summer tune, making it just a touch early to be included in the spring lineup. Lorde is my hipster moment. After this single came out, my brother sent me a text that read:

“I still remember when you found Lorde’s music and her Instagram had like 100 people haha”

What Becomes Of The Brokenhearted – Jimmy Ruffin

I wish I could remember what film or show I Shazam’d this from, but that doesn’t matter all that much. Just throw it on before you go on a drive through the prairies at sunset.

Space Age Love Song – A Flock of Seagulls

A little antidote to the aforementioned brokenhearted tune, this is a straight-shooting song about love at first sight.

Watch

Marvel movies filled May and June. My parents fell hard for the MCU after WandaVision on Disney+ and my brother and I were adamant they get through the Infinity Saga before the series premiere of Loki. Alongside all the Marvel rewatching, here were some of my favourites from the past two months.

Minari

Goodness gracious, I loved this one. The look, the emotion, the music—it was all there. I was still thinking about it days after watching, and the soundtrack can bring me right back.

Only Yesterday

Another beautiful experience from Studio Ghibli. Only Yesterday is a completely pleasant film where nothing too bad ever happens, and that’s totally okay.

Good Will Hunting

The whole thing might be cheesy, but every so often that’s precisely what the doctor ordered. I mean this scene, goddamn.

“You don’t know about real loss. Because it only occurs when you love something more than you love yourself.”

The Eternals Trailer

I’m beyond excited to see what a Marvel movie directed by Chloé Zhao will look like.

Play

Resident Evil 8

I think Capcom managed to take all the best parts of the Resident Evil series and put them into one game. Many Resident Evil 4 vibes (which I played the heck out of when I was younger) with just a touch more classic Resident Evil horror than that game offered up.

Read

Tehanu by Ursula K. Le Guin

I think the Earthsea series is my Harry Potter. The characters I’ve followed from books 1–3 are old and withered now. They’re wrestling with new responsibilities and their mortality. It was also refreshing to see the hero’s journey through the eyes of a woman and the different burdens/expectations of that sex.

Mindset by Carol S. Dweck

This came highly recommended from a friend, and one glance at the synopsis had me insta-buying. The book examines two mindsets: fixed and growth. The fixed mindset is afraid of failure and has a strong desire to prove competency. The growth mindset doesn’t care quite so much; failure is a learning opportunity and challenges produce knowledge.

My favourite part was when they asked both fixed- and growth-minded individuals when they felt their smartest. Fixed-minded individuals said they felt smart when they were performing a difficult task with ease. Growth-minded individuals felt smart when they were working on something challenging and were just starting to get it.

Breaking Points by Agnes Callard

A friend sent this article over, and I latched onto the section about the clean break. I’ve been both the instigator of the clean break and the recipient of it. I’m honestly not sure where my agreement/disagreement with the idea starts and ends, but it sure made me think. The clean break feels like a distinctly “human” creation. Only we would come up with such a thing so artificial and against nature.

“When I lose you, I also lose the me I became for you. And vice versa. Which is why cutting you off, once we have grown together, is an act of violence. I am not cutting anything visible, like your arm or leg, but I am nonetheless cutting away something that is a part of you—me. This is an act of psychological violence.”

Even that line, “I also lose the me I became for you”—I’m not confident that’s necessarily a bad thing (if only for the growth-oriented mindset reasons mentioned above).

High Output Management by Andy Grove

Never have I read a more practical and quotable book about leadership. Essential reading for any manager and one I’ll be returning to time and time again. I think people at work might be sick of me bringing it up.


That brings us to the end of May and June. July is the beginning of a new quarter which means new hopes, dreams, and plans. It also feels like the true beginning of summer and all the carefree joy that brings (as carefree as one can be during a pandemic).

Finally, if you know someone who would like this, please send it their way!

The Merits of Journaling

For the last ten years I’ve written daily journal entries and it continues to be perhaps the most rewarding habit I’ve ever built. What follows is everything I know about the practice collected in one place. I hope it inspires you to start your own journal. I hope it shows you a few shortcuts to a better journal. And if nothing else, I hope you find some entertainment in it. Most people will benefit from the practice, and by focusing on the why and how of journaling, I’m trying to lower the barrier of entry for anyone interested in giving it a try.

My journals before moving to text files.

Why keep a journal?

Let’s be clear, journaling is a tough routine to get into. Understanding why you’re keeping one and articulating your journaling goal will keep you on track as you build the habit.

The value of a daily journal entry

Journaling helps me reflect, process, and understand my day. Every night before bed, I take about ten minutes to write what happened in the preceding hours and notice how I’m feeling. Getting it all out on the proverbial paper helps me fall asleep with a clear mind. Alongside all the good parts of the day, I can write any concerns or worries, and I find this helps me defer these normally nagging thoughts to some future date. After all, I don’t need to spend my time in bed thinking about this stuff if it’s already recorded; there’s plenty of time to revisit it tomorrow.

The daily journal entries force me to acknowledge the passage of time, too. I’m anxious about forgetting my life, so writing a journal entry can boost my confidence that I can look back on almost any day from the past ten years and know exactly what happened. I can relive pleasant memories and experiences over and over again. I can marvel at my ability to get through the toughest moments of my life. I can laugh at some random and normally forgettable pillow talk with my partner that made its way into the journal.

It’s a vibrant storybook, even if I end up being the only reader.

You know when you get to the end of a week, month, or year and say to yourself, “Wow! It’s already the end of the week/month/year?! Where did the time go?” At some point in university, I read The Tail End from Wait But Why, and now consider those lapses to be a personal failure; a failure to recognize each day for the precious gift it is. Each day can be remarkable, even if nothing characteristically remarkable happens.

Just look at this entry from April 3, 2019:

Can’t believe it’s already Thursday. Remember when I said time felt like it was going fast the other day? I looked back on March and I did a boatload of good stuff. I lived life. I did important things. I just failed to remember them.

And that’s why the palest ink is better than the sharpest memory.

The journal helps me address this time void head-on. If I get to the end of a week and wonder where the time went, I can effortlessly flip through the last few days of my journal. That helps me remember that I talked with a friend, practiced the piano, played a video game to unwind, or just watched my cat bathe in the sun. The memories come rushing back. And so does the time.

Determine your journaling goal

While my journaling goal is a combination of everything above (reflection, processing, understanding my day, and acknowledging the passage of time) you’re not limited to that. Maybe you’d rather set your intention for the day instead of recording what happened. Maybe you’d rather focus on one aspect of your life as you traverse a breakup, meet the love of your life, travel across the world, or move to a new city. The demands of your life will undoubtedly influence your journal’s structure and content.

Even though I set out to record the day, my entries often turn into more than a record of what happened. Journaling frequently opens up opportunities for introspection that would otherwise be lost. I may start with what happened—watching my cat bathe in the sun—but that could eventually move into how that made me feel. The introspection helps me process the motivations of others, too. Someone may do something that either directly or indirectly harms me, and by reflecting on it in my journal, I can take a second to be empathetic to their situation.

But let’s be clear, I can also complain my guts out without repercussions.

I also record quotes or things I liked, the music I’m enjoying, or something a friend told me about their life. It’s all noteworthy, especially when viewed through the lens of a future date.

If your journaling goal isn’t yet clear to you, consider writing about it in your next entry. Use the prompt “what do I want to get out of journaling?” and see what happens. After ten years, I’m certain about one thing: there’s no wrong way to approach journaling.

How to journal

With the “why to journal” out of the way, it’s time for the brass tacks. If you’ve made it this far, you probably want some tips on how to build the habit. Here’s what’s worked for me—a process I’ve refined for the past ten years.

What to journal about

If you’re asking this, take comfort because you’re not alone. It’s undoubtedly the most common question I’m asked. Think back to your journaling goal. If you have one, keeping that in mind while you write might remove the blocker. If you don’t have a journaling goal, your first journal entry might be an exploration of what you hope to get out of journaling. In case it’s not clear from the above, don’t feel bad if you end up journaling about journaling. Sure, it’s meta, but it’s also not a waste of time, especially as you’re discovering this thing.

If you’re blocked, you might be blocked by ambition or expectations. Many entries will feel like “Dear diary-ing” and that’s okay. You aren’t writing the next masterpiece—you’re just working through your day. Although let’s be clear, I guarantee you’ll eventually/accidentally record genuine wisdom and put together some masterpieces if you stick with it.

If you absolutely need a step-by-step, my journal entries usually follow this format:

  1. An icebreaker about the weather or how I slept the night before. It sounds boring, but when you write about the weather frequently, it starts to pick up some poetry.
  2. The day’s happenings in chronological order.
  3. How I’m feeling about the day, week, month, etc.

Take the pressure off yourself, though. Some days I don’t describe how I’m feeling, while some days it’s almost all I write about. The consistent part is that I try to relive the day and pull out key moments.

If I could make one rule about journaling, it’d be this: I firmly believe you should not censor or over-edit your writing. My journal entries have spelling mistakes, incomplete grammar, and half-formed thoughts. I’ll usually fix the spelling mistakes if I catch them, but I let the other stuff sit as a representation of the moment. The entries are also embarrassing! I could probably get into a lot of trouble with people if they found out what I wrote about them. But my theory is that by writing it on “paper” I process grievances privately instead of gossiping with friends, and like I mentioned above, journaling often helps me have empathy for their actions.

Where to journal

I started on pen and paper in a Moleskine notebook, but after about five years and even more notebooks I realized the significant loss I’d incur if I were to lose them to fire, water damage, theft, etc. It didn’t make sense to store the journals in a safe or safe deposit box because that makes recall and review even more difficult. With that, I started writing them in plain text files (.txt) which was the most future-proofed file format I could think of. Eventually, I worked back through my five years of physical journals and transcribed them as well. I have deliberately avoided using apps because at the pace I’m going, I’m doubtful any piece of software or service will outlive my habit.

My entries quickly stepped up in richness after switching to text files from pen and paper. The reason is simple and unromantic: I can type faster than I can write. Given the same 10–15 minute time limit, I can get down much more detail when I type than if I write with a pen. With more detail in the digital entries, I feel like my output is better when I’m assisted by a computer.

Somewhere along the way, I made a small switch to the digital format. I write entries in Apple Notes since it's everywhere, then I move them to text files for long-term storage at the end of each month. It only takes about five minutes, but I’d like to automate it one day.

Writing journal entries in Apple Notes before they move to text files for long-term storage.

When to journal

I find the end-of-day journal more valuable for me since my entries focus on reflection. I already spend my mornings with a to-do list and calendar to set the intention for the day. But I can see the flip side, too. If you’d like to set your intention for the day, a journal entry in the morning is a great way to accomplish that. If you’ve had trouble with the evening entry in the past, it’s worth experimenting with morning journaling to see if that works better for you.

Keeping your journal secure

Everyone deserves a private space to reflect and process. If you’re trying to write privately while also fearing someone might read what you’ve written without your consent—an unfortunately common outcome of keeping a journal—you need to set up an environment that you know is secure.

A journal should be a place to externalize your thoughts so they aren’t left to their devices in your head, causing all sorts of chaos. It’s also an opportunity to think in writing, which can create some structure around day-to-day life. That deep introspection is tough to do genuinely when you’re preoccupied with someone breaking into your journal.

Breaking down an entry

I thought it might be helpful to share one of my unedited, least embarrassing, somewhat shareable journal entries. Hopefully, this lowers the bar enough that you don’t hold yourself to such high expectations.

A journal entry from October 18, 2020.

If you completely lost interest and didn’t make it through the whole thing, don’t feel bad. I’m not writing my journal for you. I’m writing it for myself.

For those of you that did stick with it, let’s break this entry down:

  • Like I mentioned above, I’m starting with the weather notes as a little icebreaker, but also as a way to stay connected with nature and the seasons.
  • I’m currently fixated on improving my sleep, so I’ve been writing about how I feel after waking up.
  • This ridiculous part about Animal Crossing is embarrassing and cute all at once, but I’d be lying to my journal and myself if I didn’t include it in there.
  • I mentioned the housework for the day. I think by writing this part out I was hoping to reinforce its benefit so I stick with the new approach to staying on top of chores.
  • I usually talk about my workouts. That’s useful if I need to go back and see how recovery is going, but also just a reflection to make sure I’m always challenging myself to do better.
  • I wrote about what I’m reading. Hopefully, that improves my recall, even if I don’t end up writing an official book summary for it.
  • Some notes about how the evening went and recording some personal projects progress.
  • Finally, a brief note about my dumb iMessage anxiety and replying to friends on time. I’m atrocious at text messaging. If you know, you know.

What do I get out of this entry when I relive it in a few years? I’ll smile at the Animal Crossing part. Laugh at how naive I was, thinking I had housework figured out. The book notes will jog my memory. I’ll be proud of my personal projects. That’s it, there’s no grand plan or anything.


This is how I write my journal. This is everything I know about the practice. I’ve spent ten years figuring out why I do it, refining my goal, and learning how to do it most effectively. Maybe this will serve as a jumping off point for your practice, but I hope you quickly discover what you want from it and what works for you, then take it somewhere new.

A journal is as unique as the life, thoughts, and feelings of the person doing the writing. Make a repeating to-do, put it on your calendar, set a reminder—whatever you need to do to turn it into a habit. Give it an honest chance and see if it’s right for you.

Syncing an Apple Watch to Strava with HealthFit

I’m a big fan of Strava. I think it’s a positive social network focused on being active and living a healthy life. Not only that, but I’ve made some wonderful friendships through the app that have translated into real world meetups for running and cycling.

Despite the upsides of Strava, it was sometimes challenging to get activities from the Apple Watch into Strava. Thankfully, that’s changed in recent years and there are more ways than ever to get activities from an Apple Watch into Strava. Let’s look at three to figure out which one is right for you.

Option #1: Use the Strava Apple Watch app

Strava has their own Apple Watch app, but I’ve heard from multiple people that their calorie burn and active minutes aren’t accurate despite setting up their weight and gender settings correctly inside Strava. This is unfortunate because if your goal is to lose weight, Strava will misreport your calorie burn to any food diary apps.

I'd pass on the Strava Apple Watch app. I know they've improved it recently, but I don't think it'll ever beat the built-in Workouts app by Apple. If you do continue with the Strava watch app, definitely make sure your weight and gender settings are correct in Strava's settings. That will help with their calorie estimation.

Option #2: Import workouts into Strava from Apple Workouts

If you can put up with some limitations, this is a great method that’s relatively new. The big benefit is that you can continue using the Apple Workouts app. After initial setup in Strava, your workouts will be ready for import. Your calorie burn and active minutes come straight from the Apple Watch, so they’ll look familiar.

If your goal is to get your workouts into Strava only, I think it’s worth trying this method first. Strava has a help article to get you going. That being said, I've heard from some people that this method is somewhat finicky, which leads me to…

Option #3: Use the Apple Workouts app and send workouts to Strava via HealthFit

This method has been around longer than option #2, and even though it’s not a direct method like #2, I think there are some benefits worth considering.

With this option, HealthFit is a bridge to move your health data around. HealthFit reads your health metrics and workout data, then sends it to other sources. This is the method I use since I send a copy of each workout to Strava, Training Peaks, and iCloud Drive (for backup). For the privacy-conscious, all processing happens on the device and no data is uploaded to HealthFit.

Since this method still treats Apple Health as the source for your health data, it also means food diary apps that are linked with Apple Health will report calorie burn correctly. You’ll likely be able to remove any direct integrations between apps (e.g., linking Strava with Lose It) and still see accurate calories burned inside the food diary app.

Setting up HealthFit

The initial setup for HealthFit takes a bit of work, but the app runs mostly on autopilot after that. In my case, I only need to open it every once in a while when iOS decides to put the app in the background.

It’s also worth noting that HealthFit only exists on the iPhone—you don’t need to set anything up on the Watch. Using Apple Workouts will add the workout to Apple Health, which is then picked up by HealthFit and sent out to any other destinations you choose.

To get started, download HealthFit from the App Store.

Open HealthFit and give the app “read” access to your health data during initial setup. Your workouts should show up in HealthFit now! Next, we’ll make sure they are sending to Strava.

Go to the “More” tab and scroll down to Strava. Tapping on Strava will open up an authentication flow so HealthFit and Strava can start sharing data.

Once HealthFit has permission to send data to Strava, turn on automatic workout synchronization. With this turned on, HealthFit will send workouts to Strava as soon as they happen without you needing to do anything.

And that’s it! You’re set up. When you complete a workout using Apple Workouts on your Watch, HealthFit will pick it up and send it to Strava.

If you’re seeing double…

There’s an easy fix if you’re seeing duplicate workouts in the Apple Fitness app. If you previously gave Strava “write” access for the Apple Health app, You’ll want to turn that off in Apple Health.

This is likely the case if you’ve ever used the Strava iPhone or Watch app to record a workout. Go to Apple Health > top-right profile icon > Apps > Strava. Turn off all the “write” switches since Apple Workouts and HealthFit handle those now.

Bonus: Preferred settings for HealthFit

These are a few helpful settings you may want to consider. They’re all found in the More tab of HealthFit.

Other Platforms > iCloud Drive: On

Turning this on creates a HealthFit folder in iCloud containing .fit files for backup and safe keeping. It also makes it easier to move the files around to a source not supported by HealthFit (e.g., AllTrails or Gaia GPS).

Workout naming: None

Turn workout naming off to see activity names that look like “Morning Run”, “Afternoon Cycle” or “Afternoon Activity”. When workout naming is on, any activities uploaded to Strava automatically pull in the nearest location as the activity name, instead of the activity type.

Workout synchronization: Automatic (with overrides)

There’s in-depth customization for each platform you’re sending to, allowing you to send certain workout types automatically and leaving other workout types for manual upload. For example, I keep most workouts syncing automatically, but I turn off indoor cycling since I need to upload my Zwift virtual cycling activities manually.

Start exercising!

While it might require a bit of a setup, using HealthFit as a bridge between various services adds many options for sharing workout data. It’s also a set-it-and-forget-it thing—a small amount of work up front translates to a lot of time saved manually moving .fit files around.

This Season in Photos: Unlocking

If you’ve talked with me in the last year and a half you’ve probably heard me pitch this idea that there are actually six seasons instead of four. This isn’t new! It comes from the writer, Kurt Vonnegut. March and April aren’t some bizarre combo of winter and spring. Instead, they make up unlocking, a season nestled between the slumber of winter and the renewal of spring. It’s a time when the world thaws, yawns, and stretches its limbs.

People once again line the river; reading, playing, and sunning themselves in questionable temperatures (including me). Mum celebrated her 59th birthday. Levi and I enjoyed our first hike of the year not decked out in cold weather gear. I'm living my best spa life with the addition of a new robe. The fam spent three weeks working on a Magic Puzzle™. Indoor cycling has me venturing into the pain cave while techno (the real stuff) pumps into my ears. Lunch gained a near daily side of black beans and avocado w/ lime and salt. It even warmed up enough for the first park workout of the year, although that 53 lb (24 kg) kettlebell was a literal pain to carry all the way there. And Centre Street Bridge is once again open to pedestrian traffic alongside Memorial Drive—I run that route as often as I can while we have it.

With unlocking behind us, “winter” has probably, hopefully, finally departed (or at least that’s what I’m telling myself as I look out the window at the last few snowflakes).

Why the Photo Mode from The Last of Us Part II Just Clicked

Photographers and gamers! Who of you are contained in the middle of that Venn diagram of hobbies?

Something about the photo mode in The Last of Us Part II (TLOU2) held my attention, unlike the photo mode from any other game (save Pokémon Snap). Indeed, the TLOU2 game developers at Naughty Dog even wrote about how they get their best shots on the official Playstation blog. My usual lack of interest in photo mode is surprising considering my love for real-world photography, but on closer examination, maybe there was something off about those other experiences that prevented me from fully appreciating their potential.

What follows is my theory why this photo mode clicked where others did not. Consider it a combo photography / user experience post. I’ve also included photos from the game throughout. They’ll contain location spoilers, although I doubt they’ll mean much until you get to that part of the story.

Reason #1: The game is on-rails

TLOU2 isn’t a sprawling open-world adventure game like Red Dead Redemption 2, The Elder Scrolls: Skyrim, or Grand Theft Auto 5. Instead, the game is mostly linear and follows a determined path. This allows the game developers to take you through areas at a set time and a set pace, creating moments in the story with the perfect lighting, colour tone, weather, and more.

Compare that to an experience my brother and I had while playing the original Red Dead Redemption. He finished the game before I did and told me about the beautiful finale from the last story mission in the game—the music was perfect, the light was golden—you get the idea. Eventually, I caught up, but didn’t have the same experience. In fact, I was surprised when the mission finished because there didn’t seem to be anything remotely exceptional about its “look”. I asked him about what he saw. It turns out he finished the story mission as the in-game sun was rising for the day while I finished the mission in the harsh mid-afternoon light. Hence, no streaming light between the trees, nor warm atmospheric glow.

The open world photo mode experience is a game of chance. You need to be at the right time and the right place, not unlike photography in the real world. Naturally, you can increase your odds of being at the right time and the right place by getting out more or photographing (playing) at the right times, but only playing a game during its in-game golden hours isn’t practical.

Looking back at TLOU2, the “on-rails” nature of the game gives the developer a high degree of control over the cinematic experience. They can force you into the right time and place so all that’s left to do is recognize and capture the beauty of the experience as best you can. There’s less left to chance and fewer missed photo opportunities as a result.

Reason #2: Automatically turning on the photo mode shortcut

Early in the game there’s a small tutorial about photo mode. It’s through this tutorial they show the player the prominently located photo mode option in the pause menu. However, after accessing it enough times the game automatically turns on the photo mode shortcut by clicking in the two sticks of the controller. This shortcut only saves one button press (pressing the pause button, then selecting photo mode vs. pressing two sticks at once) but this is another example where it doesn’t pay to “count the clicks”. Other games might have a similar photo mode shortcut, but either the lack of explanation or the lack of turning it on could’ve been critical factors that prevented it from sticking.

However, equipped with this shortcut in TLOU2, I could almost instantly jump into photo mode and quickly pan the camera around to see if there was an angle. Occasionally, there wasn’t, and I’d back out without taking a photo. Other times there was, and I’d tweak and refine the settings while time was frozen. After photographing fleeting moments in the real world—and missing many over the years—it’s powerful to sit in a singular moment indefinitely. I could dial in the settings just right, without worrying the light would fade or a pose would change.

My favourite technique involved increasing the depth of field slider to maximum, then setting the focus distance to the perfect spot on the subject. Usually, the depth of field was so intense at this point that one slider click in either direction spoiled the focus. After achieving critical focus, I’d reduce the depth of field slider to something that looked natural while also knowing my desired subject was perfectly in focus.

It doesn’t hurt that the game is beautiful

The combination of a) the game’s on-rails nature and b) the ease of accessing photo mode probably contributed to my (over?) use of photo mode. But without a beautiful game backing those two techniques up, they wouldn’t mean much.

If you’ve played the game you know, The Last of Us Part II’s emotional burden is heavy. I frequently felt like I was playing one of the best games I’ll ever know, and you only get to experience the first play-through once. I’m glad I have these photos as souvenirs.