Exercise Plan, Episode Three: First Goals

Well I wish I could remember some of the interesting things I was thinking about last night during my weekly appointment with SundayNightInsomnia, but since I can't, it's time to get back to the exercise plan!

Okay, here's what I want you to do. Ya gotta be honest. I'm going to do one plan for walkers (beginners) and another for those generally in shape who want to see if they might like running (beginners).

Walkers

Goal: walk hard for 30 minutes

How: get yourself a comfortable and supportive pair of shoes. Running or walking shoes will be fine. Make sure they are comfortable! And that's the only equipment you need.

Start off: to get started, you should do some stretches. If you really don't want to or know the stretches will put you off, just get started very slowly. Wait for your body to warm up.

When your body is nice and warmed up, start walking faster. I want you to walk hard. It should not hurt. There is a sometimes fine line between hard and hurt: get to know what that line is and stay on the hard side. Hard means you can think of little besides keeping going. Hard means you need to concentrate on your breath and regulate how quickly you're going so you don't run out of breath.

Hurt means your feet hurt, your side hurts, your joints hurt, you neck hurts. When that happens, slow down.

So here's what I want you to do: start slow, then walk hard. Walk hard until it really isn't fun anymore—all you're thinking about it wanting to stop. STOP. Even if you've gone three minutes. Stop going hard and slow down until you feel comfortable and want to start up hard again. If you don't want to start up hard again, that's fine.

Repeat, every day, and you'll find that gradually, you can go hard for longer.

Your goal is to walk hard for 30 minutes.

Runners

Basically, it's the same deal as walkers. You may experience that it feels really good to be running again. You'll immediately remember when you were a kid running around without a care in the world. A few minutes later, that feeling will be upended. You will feel like it's the worst thing in the world. Slow down a bit if this happens, but if you're just feeling that it's hard and it's not hurting, your first mini-goal is to try to keep running—however slow—for ten minutes. The reason you want to push through for ten minutes is because that's the hardest part of any run (until you get into the high single digits, at least). If you can run 10 minutes and 10 seconds, you'll end on a higher note than you would if you stop before then. But don't push it if you're hurting or if you're really unhappy, even if you've "just" been running for three minutes. As you will soon find out, there is no "just ran for x minutes/distance." ALL running is hard.  

When running, it's harder to tell when I'm hurting and when it's hard. One litmus test: if a car suddenly came out of nowhere, do you have a burst of speed left to jump out of the way? If not, you're hurting. Another: a street crossing is up ahead; are you able to check for cars coming before you cross, or are you so focused on keeping going you can't? You're hurting.

A Word About Your Breath: Walkers, Runners, Everybody!

Again, I know nothing about nothing, but here are some tricks I employ to keep my breath in check (i.e., keep my heart rate in order and in the correct zone so I don't pass out):

·        Keep your mouth closed—if you can't get enough breath with your mouth remaining closed, slow down (I do this for the first ten minutes; then on and off for the rest of my runs)

·        Keep your mouth closed on the inhale, exhale through your mouth on the exhale (I use this method when running up hills, when I feel like I need more air, and during races)

·        Sing a few bars of a song.

Well, that's enough for now. I'll keep checking back on your progress. Enjoy—if you don't, you'll stop.

Oh, and one more thing: there is a big difference between exercising because it feels good and exercising to lose weight. Exercising to lose weight isn't that fun. But once you lose the weight, you'll want to exercise because it feels real nice. Seriously. I love hiking when I'm in shape. Hiking is work when I'm trying to lose weight. I don’t think it's unusual, either.

A Gentle Reminder

Shout-Out: Comfort One Shoes

I gotta give it up for Comfort One Shoes. I've shopped there several times, and have almost always come away successful.

Their shoes are on the pricey end, but they are made—as their name implies—for comfort. As you can imagine, with all the walking I do, I am very very very interested (obsessed?) about shoes. How they fit, how they feel, and most of all, how much walking can I do in them before my feet start hurting? Also, I want them to look cute, if possible.

I recently bought two pairs of footwear: knee-high boots and a pair of black flats. Last night I bought a pair of knee-high boots and a pair of black flats. I'm ashamed to say that the boots are the third pair I bought this winter, in search of something that would not tear up my feet and make them hurt. The flats are just the second. I already said I was ashamed, what do you want from me?? And once I find a pair that fit/wear well, I keep them forever. My previous pair of flats lasted me for two years, and I wore them almost every day. Boots were the same.

Anyway, I digress. I walked into Comfort One and told the salesperson exactly what I was looking for in a boot: I walk 3 miles a day at a minimum; I need them knee-high; they can't be lined (I work up too much heat while walking and then get overheated if they're lined); they need to have structure; they need a soft footbed (pounding the pavement); they need to be soft; they need to be black; they need to be lightweight; they need to have traction on the bottom; they need to be not-old-lady. Bless her, she didn't run away, but instead went into the back and brought out a bunch of boots. After an hour, I settled on the pair that would be mine. Then I asked her if she had the strength to help me find a pair of flats.  I was delighted when she said enthusiastically, "yes!"

When we parted two hours after we first met, it was with tenderness: me with my two pairs of footwear, she with her commission and a job well done. It took almost two hours, yes. But these are my feet. I took the short cuts (online shopping for the flats, fast purchase before seeing "The Muppet Movie" [which was awesome!]), and it didn't work. I need to take care of my feet because without them, I can go nowhere. And neither can you, so mark ye well these words…

My main point (believe it or not) is this: if you are interested in keeping your feet healthy and you want footwear that looks slightly cute, too, try Comfort One Shoes. If you're in DC, check out the 1630 Connecticut Ave., NW location. Ask for Ruth.

Blog I Just Found

I commend to you  Ta-Nehisi Coates. A friend sent me one of his blog posts on the Ron Paul newsletters a few weeks ago, and I've been reading him ever since.

This is a good piece on why calling Obama a "food stamp president" has racist overtones:
http://www.theatlantic.com/politics/archive/2012/01/because-there-is-no-racism/251554/

And I always swoon for a blogger who gives a shout-out to Middlemarch, one of my all-time favorite novels:
http://www.theatlantic.com/entertainment/archive/2011/12/into-the-canon-middlemarch/250588/

Take A Breath

Heaven knows I am a silly creature. A mentor of mine sent me a link to this video, and I thought it was so good. Especially for this time of year, when we hunker down and seem to want to chase down and clasp what we think, feel, and believe. It's a little new agey, but that won't kill you. The video is almost ten minutes and it will be time well spent.

Miami!

So, beloved and I went to Miami this past weekend to celebrate his birthday and to get some SUN.

I had been to Miami once before for my friend Joel's destination birthday. That time, we stayed in South Beach and it was fantastic. Even though a love affair (because I am fancy, that's what I call my dating episodes) was breaking down at the very moment of my trip, I still had just an awesome time. Mostly it was because of the other people at the destination birthday party, but partly, it was the place.

Every place has its own look and feel—we all know this. But when you like a place, its feel and look take on a resonance that feels strangely profound. When we drove across the bridge to get to Miami Beach (where we stayed), that look and feel and smell all came flooding back, and I was anxious that Beloved (who had never been) would experience it as much as I did.

MiamiMiamiMiami. Where do I start? The art deco mess. The neon. The fake breasts. The sun. The warmth. The outfits.

Being a breast girl, I'll start with the fake breasts. I was terrible at spotting them, but Beloved was excellent. "There," he'd say, then, "there, there, and there." I'd be scanning his line of vision to see if I could figure out what he was talking about, and boy, did I ever. Magnificent. Scary. Artful.

Do you, perchance, have anything in your closet left over from the '80s? Pull it out and put it on! Too tight? There is no such thing. Too loud? Don't be absurd. And pair whatever you have with the highest heels you can find—I'm not talking regular high heels, I'm talking about the shoes you pass by in the shops and say to your friend, "who the fuck can walk in those?" Women in Miami, that's who. When they EXERCISE.

You will get great service in Miami. It may be due to the economic downturn, but everyone is so nice. And they are genuinely grateful for tips. So refreshing, amongst the fake breasts.

If you're into cars, you will love Miami. And if you're not (like me), you'll still be enthralled. Lamborghinis, Ferrari (is that plural already?), and Bentleys abound—as well as many other vehicles the like of which you won't see anywhere else.

People watching is incomparable. Women wearing clothes two sizes too small, men strutting around, sans shirts and chest hair, older men with very young women, men dressed as women, women dressed like empresses. It is all there. But in a different way than you'd find in New Orleans. It's MIAMI.

Oh, and the food is great, too. Seafood (which I guess is safe now?), Cuban fare—damn good grub.

All this, my friends, I experienced all this in one short weekend, and most of the time we spent on the beach, while our server Fred gallantly fetched things for us, like frozen grapes (my favorite).

Miami cures what ails you in January (or February), or ever!

<Cue Miami Vice theme song...and recall how the bongo drums were in cadence to that woman's bouncing breasts...you remember...>

Book Recommendation: Diary of Provincial Housewife

I absolutely adore this book. If you enjoyed "Bridget Jones's Diary," you'll be keen to see this precursor. It's just a delight, written with a very deft touch. Even though so much has changed for women since this book was written, it shows how so much has stayed the same: worries about finances, what to wear, if you're doing what you should, when you should &etc....

Here's a longer review: http://www.goodreads.com/review/show/74826460

A quick read, and perfect for this time of year. Treat yourself or your favorite woman with this gem!

Exercise Plan, Episode Two: Who the Hell Am I?

 

See episode one here.

I hope you're getting used to your mental activity. While you're still thinking, I thought I'd bore you with my general approach and who the hell I am.

My general approach is one of wellness. I'm not going to harangue you or try and make you feel guilty: you know what frenemy is the best one to provide you with that type of thing. And if that's what motivates you, go for it (but maybe see a therapist to find out why). I think you should exercise because it promotes wellness. It makes your body feel better. That's it. It's not because exercise makes you industrious, or a more well-rounded person, or more interesting, or a better person, or smarter. Exercise does none of those things. It can, however, make you feel better.

I'm normal weight. Not thin, not fat. I run half-marathons. I run them in under 2 hours. I can run close to 8-minute miles for about 10 miles, but that's my top speed. My most comfortable running speed is about a minute slower. I don't run marathons because even though I have very sound reason to believe I have the stamina, I don't think I could run one fast enough to qualify for Boston. Until I can devote the time and energy to doing that, then I'll hold off. If that doesn't tell you everything you need to know about my psyche (in this regard, at least), nothing will. I do Pilates and yoga and I've recently started lifting weights. My friend Keosha has also just introduced me to something I like to call "hell in a one-hour bottle," but which is called DC Combat Labs.

I am obsessed with food and my weight in the norm of American (or maybe Western) women. I hate it, but it's true. I often think of all that psychic energy wasted on planning to work out, getting out of working out, planning what to eat, trying to eat more—and it truly makes me sad.

I work out 3 or 4 times a week, unless I'm feeling very bad (i.e., gaining weight) and then I try and up it to 6 or 7 times a week but usually still settle in at 3 or 4 times a week and just feel guilty about it. Despite this, I know that I should exercise for wellness and because it makes my body feel good. But I'm flawed, okay?  I also walk a great deal.

I am totally self-taught. Beloved is a triathelete and a marathoner so has given me excellent tips on how to improve my running times and training practices. But otherwise, I'm as clueless as can be.

So why NOT listen to me?

Book Opinion: The Storm of War

Please note: my posts on what I think about books are merely reflections of my opinion. I don't fact-check because I am lazy, but I do my best to write accurately.

I just finished the mammoth The Storm of War by Andrew Roberts. Roberts is a British historian, and this book covers the Second World War. I've read several books on WWII, as well as books covering other wars, but I'm no historical expert. Still, I give this book a very enthusiastic cheer. As many reviews have noted before this, Roberts has the uncanny ability to present the "telling detail" and his depictions of battles are often riveting. In some respects, this history does remind me of the gripping Stalingrad and The Fall of Berlin: 1945, both excellent, and both by Antony Beevor.

Roberts takes the whole of WWII, unlike the Beevor books, which makes it all the more difficult to keep context and defray reader fatigue. But Roberts does both. His grip on the Soviet side of the war is the best I've seen in a book of this type. His take on the war in the Pacific is a bit less comprehensive, but still solid. His bias as a Brit—which may perhaps explain his lesser interest in actions in the Pacific—are generally obvious and therefore serve to make the book more interesting rather than irritating.

A big book and a good book to curl up around on a cold night with a fire going.