Friday Thoughts 103
thief of joy
Is comparison really the thief of joy?
A couple people mentioned this week that they were surprised to hear me comparing myself to my past self — especially since I’ve told them not to do that over the years. Fair point.
If you did the Fast Mile Project this summer, you probably remember me saying not to compare your current self to your lifetime mile PR — especially if that came 15 or 20 years ago, when you were in middle school and running on pure adrenaline and youth.
Back in 2019, I was at my all-time highest running volume. I was fit, light, and hit a few PRs — including the mile and 5K. Since then, I’ve focused more on getting stronger, building muscle, and maintaining enough cardiovascular fitness to hang on when needed.
In 2024, I ramped the running back up. I did some cool stuff — like pacing 50 miles at Wasatch — but I never felt my fittest or fastest. I had the volume, but not the confidence. My ability to put the hammer down was fading.
Fast-forward to summer 2025 and the Fast Mile Project. I removed the pressure and told myself: just train, and see if you can run a fast mile again. My stretch goal was to beat my old time but I didn’t know if it was realistic. I’m heavier, older, busier, and, honestly, not as willing to suffer as I used to be.
Still, after seven weeks of focused training, I ran a 5:30.5 mile — matching my all-time best.
And that’s when the 5K chatter started.
Can I go sub-20? If I can run a mile that fast, shouldn’t I be able to? What about doing it at 100 kilos?
So — should you compare yourself to your former self?
Yes, absolutely. But do it wisely.
Have the right parameters and metrics.
Daydreaming about something you used to do isn’t the same as pursuing a goal grounded in data, context, and discipline.
I had numbers. I had a realistic time frame. I had years of consistent training behind me with no injuries. And I have the discipline to see it through.
Comparison can help us gauge progress — but only if we’re honest about where we are now.
If you’re going to compare yourself to a younger version of you, make sure you’re using the right data, setting realistic expectations, and preparing yourself for results you might not love.
N = 1
One of the best classes I took in college was Research Methods. It taught us how to conduct formal scientific research and culminated in a published study on the post-activation potentiation of a heavy sled push paired with a sprint. Pretty cool stuff.
One of the main takeaways from that class was the importance of having a high number of participants — at least 25. The idea is simple: the more subjects you have, the more data you can analyze to see how your intervention truly affects people. In research, n stands for the number of participants. In that study, n = 25.
My running example above, however, was an n = 1. I was the only participant in the experiment. And while my research methods professor would probably say that’s not enough to draw any statistically significant conclusions, I’d argue that an n = 1 experiment is one of the best ways to improve your health and fitness.
It’s a personal experiment — where you become both the researcher and the subject — and you get to test a hypothesis on yourself.
How to Run an N = 1 Experiment
Define the question or hypothesis.
Example: “Does taking magnesium glycinate before bed improve my sleep quality?”Set a measurable outcome.
Sleep score, resting HR, HRV, time awake, or subjective energy — anything quantifiable.Control the variables.
Keep other factors like caffeine, bedtime, and workouts as consistent as possible.Run a baseline period.
Track your metric for 1–2 weeks without the intervention.Add the variable.
Introduce magnesium and continue tracking under the same conditions.Compare.
Look for consistent changes relative to baseline — ideally using averages, not single days.Repeat or remove.
Remove the variable and see if things return to baseline. That’s your confirmation.
You don’t need a lab coat or a research grant to learn from your own data.
All you need is curiosity, consistency, and a willingness to experiment on yourself.
Check Engine Light
If the topics above are to your fancy, listen to this podcast, The Ready State Podcast with Rob Wilson.
I met Rob at a breath work seminar in 2018 at his gym in Virginia Beach. Andrew Huberman was there—pre podcast and fame—as a participant, and did a short post-seminar presentation for anyone who wanted to hang out. It was pretty cool. Anyway, the Starretts just had Rob Wilson on their podcast, and they talk about his coaching and his new book the Check Engine Light.
It’s a great chat about getting in tune with your own body, problem solving and feeling good. There’s a good discussion about HRV scores, something that’s been a bit of a hot topic at the gym lately.
You can listen on Spotify by clicking this HERE
Thanks for reading, see you next time!
—Justin Miner