Outside adventure, Kai outside

How I Broke 18 Minutes in the 5K (And How You Can Too) Running a sub-18 minute 5K might seem like a dream, especially if you’ve been stuck in the 19-minute range like I was. But at 16, I finally broke through that barrier, and I want to share exactly how I did it—and how you can too. My Journey: From 19 Minutes to Sub-18 For a long time, I was stuck around 19 minutes. I would push myself in training but never quite break through. It was frustrating. I felt like I hit a wall I couldn’t get past. But after months of experimenting with different workouts, pacing strategies, and running smarter instead of just harder, I finally ran a 17:50 5K. The breakthrough came when I started combining consistent hill runs, speed work, and proper pacing. I realized it wasn’t about running harder every day—it was about running smarter and trusting the process. Key Tips to Run a Sub-18 Minute 5K Here are the training tips and strategies that helped me go from a 19-minute 5K to under 18: 1. ...

How AI Is Changing the Journalism Industry The journalism industry is entering a new era, shaped by the rapid rise of artificial intelligence (AI) . From automating news reports to transforming research and content delivery, AI is changing how stories are created and consumed. As an 18-year-old journalist at the beginning of my career , I’ve been paying close attention to these changes. It’s both exciting and challenging to step into an industry that’s being reshaped in real time. AI in Newsrooms AI is already embedded in many newsroom operations:       Automated news generation : Outlets like the Associated Press use AI to produce routine stories on sports, finance, and weather.      Data analysis : AI can scan large volumes of documents, making investigative journalism faster and more efficient.    Personalized content : Algorithms recommend stories based on reader behavior, changing how audiences interact with the news. For young j...

A picture from the sidelines where I work as a ballboy Portland Hearts of Pine, A Maine soccer success Story Portland, Maine has officially joined the world of professional soccer. With the launch of the Portland Hearts of Pine , fans across the state now have a hometown club to cheer for in USL League One . From their name and crest to record-breaking ticket sales and a dream debut on the field, this team is already making waves, and Selling out stadiums. This Year I had the privilege to work as a Ball boy, and game day staff for the Hearts of Pine, and really experience the team dynamic first hand.  A Team Born from Maine’s Spirit The Portland Hearts of Pine were founded in 2023 and unveiled their branding in April 2024. Their name pays tribute to Maine’s forests while connecting with global soccer traditions. The club motto, “Lead with Your Heart,” is a nod to the state motto Dirigo (“I lead”). The crest itself blends Maine’s identity: • A soaring pine tree repr...

A Local’s Guide to Casco Bay, Maine: From Cliff Island to Hidden Gems I grew up on Cliff Island , Maine — a speck of land on the edge of Casco Bay , just far enough from Portland to feel like its own world. My parents were the teachers at the island’s one-room schoolhouse, and I was one of five students. We shared the same classroom, from kindergarteners to eighth graders, all of us bundled up in winter sweaters or bare-legged in the summer breeze. In the winter , the island emptied out. The summer folks vanished, and the year-round population shrank to just a couple dozen. Snow turned the island into a frozen playground. I used to sled down the hill near the firehouse, the ocean wind freezing my cheeks. In the summer , the island pulsed with life again — boats filled the harbor, kids chased each other down the beach paths, and I’d fish off the dock for mackerel with a handline, hauling them in one after another under the setting sun. These days, I’m one of the summer people. But Casco...