Wednesday, July 30, 2014

What You Eat in Private...

Some of these Facebook memes can sting a little, huh?

As July comes to a close, I realize that I have made very little progress toward some of my goals. My weight is just about where it was at the end of June. Why? Pain and cheating.

Knee pain continues to keep me from running. While  walking and the classes I teach are continuing to improve my cardiopulmonary performance, I'm just not generating the strength and caloric deficits that running would give me. I had my initial visit with a Physical Therapist today. I was happy to discover that he is a runner and a student of running mechanics. We are determined to get me back on the road with more strength and stability to protect my joints from future damage. I could easily have gotten a surgeon who was eager to open me up or a therapist who only cared about getting me back to minimal functioning. Meeting Jeff was a providential match.

Oh, yeah... calories. At the same time that I'm not burning enough fuel, I've been keeping the tank filled to overflowing... or at least to the break-even point. In spite of the fact that my mental health is as good as it has been in years, (or maybe ever), I've been doing quite a bit of cheating:  nervous eating. Or maybe a better word is "mindless" eating You know, the chips you munch while watching Netflix. The cookies you take with you to your favorite reading chair. The meatloaf sandwich that's on my desk right now as I'm typing this. Cheating episodes are a lot like telling lies: after the first one, they just keep getting easier to do.

I've done well eliminating one toxic influence a week from my life: Pop, Dairy Queen. Candy. Computer games. It may be time to add "eating on the go" to that list. Time to move meals from the desk or the bed to the dinner table. Maybe nutrition is too important for multitasking.

As I alluded to earlier, one area where I have made encouraging progress is my inner life: spiritually, mentally, and emotionaly. I have embraced the discipline of daily prayers, and am reading or writing nearly every day. I am learning that I am not quite as socially clumsy as I thought; people often enjoy my company, and I enjoy theirs. Maybe most importantly,I am practicing the skills I need  in order to accept and make room for negative feelings without allowing them to stop me from living a rich and fulfilling life.

So, no, the weight isn't where I'd like it to be, but I'm very happy about the foundation I'm building during #reboot2014. My hope is that by staying on course on the inside, the outside won't fall apart as easily as it has in the past.

I have much to celebrate about July, and much work still to be done in August. Today, I'm just about the best Pennsy I've ever been. I'm grateful and excited to discover what the Dog Days have to teach me.


Sunday, July 6, 2014

Born to Walk

Walking has always been a part of my running life. Frequent walk breaks on long runs have allowed me to keep going and to stay injury free. I really don't think my current knee pain is a result of overuse, as much as just the normal aches and pains of a geezer with my medical history. We'll see what the orthopedist has to say next week. In the meantime, I've resumed jogging a little, continued walking a lot, and noticed some meaningful differences between the two.

The most obvious difference is the amount of time you spend on the road. The miles take a lot longer to cover when you're walking. I might schedule an hour for a 4 mile trainer during the week. A four mile walk is liable to take half again as long. So a walker has to plan the day a little more carefully. On the other hand, going for a walk isn't as much of a production as going for a run. You don't need as many specialized clothes. You don't come home a sweaty, exhausted mess. And it is easy to break your miles up into several shorter sessions over the course of the day. 

Another difference is in the calorie burn: according to this calculator on, my hour long, brisk walks only burn about 60% of the calories that a light jog uses in the same amount of time. A runner who switches to walking will need to make some changes in the kitchen or risk adding pounds, in spite of the hours spent on the road. On the other hand, walking any length of time burns 100% more calories than sitting on the couch watching Netflix, so don't underestimate the power of this low-intensity exercise, especially if you're just getting started.

That lower intensity is important, because while a runner needs to build plenty of recovery time into a training schedule, a walker can be out there every day, several times a day. Vigorous exercise strengthens us, but it also beats up our bodies. Days off are crucial. Walking feels more like it is built into our engineering. Walking is the way we were designed to get from place to place. With apologies to Bruce Springteen, it seems to me, Baby, that we were Born to Walk.

It's in the mental experience of walking that I start to find more meaningful differences. The famous "Runner's High'" is a real thing, a kind of endorphin intoxication that is really quite transporting. But it also takes a long time to achieve. Grete Waitz, the legendary marathon champion said that she never felt it at all. I have experienced it myself maybe four times, and always somewhere out around mile 18 of a race or long slow training run. So the euphoria of the "Runner's High" really isn't something that comes along every day.

But I do experience a kind of trance-like state almost every time I run. The rhythm of foot fall and breath, the heightened heart rate, the passing pavement below, the rush of the air in my ears all work together to take me to a place beyond thought. 

That doesn't happen to me with walking. In the absence of the powerful physiological affects of running, my mind is much more active. Some days, my thoughts wander, drifting aimlessly from place to place, person to person. At other times, I focus on a particular issue or subject that might have been gnawing at me. Now, that can be dangerous: I can find myself latched onto some pretty negative self talk. It takes a certain amount of mental discipline to choose just where I want to turn my attention.

Running is spiritual meditation for me. My mind quiets, and if I am aware of anything, it is of my presence as a participant in creation. When I run, I feel God's companionship, as if we were training partners. I frequently sense God speaking to me when we run together, but our walks are more like conversations. I am more than just present, I am aware of the world. I notice and  acknowledge fragrances, colors, and sounds that can zip right past when I'm puffing along on a run.

Walkers see and greet neighbors differently, too. It's easy to jog right past the porch-loungers and stoop-smokers when you're running out in the street. But up on the sidewalk, even at a brisk pace, it feels odd not to smile and wave, to acknowledge the presence of another human. When runners meet, they almost always nod, but non-runners have more mixed reactions. A lot of folks think we're crazy. People are more likely to greet a walker. There's just something more normal about us. 

I am in love with running. I'm proud to be a runner. And I won't lie to you, there is a certain amount of ego gratification in trotting along a street or a country road as the cars speed by. The drivers might think I'm crazy, but they know I'm out there doing something that a lot of people don't have the will or the ability to do. I hope I'll always be able to run. 

But in the past few weeks, as I nurse my arthritic knee back to health, I'm learning the joys of walking, too. I think I may have a new sweetheart.

Which reminds me... I've got a date with four miles of sidewalk before dinner. Maybe I'll see you out there, huh?