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Posts from the ‘Getting Started’ Category

Feb 7

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Fat People Don’t Ride Trails Like This – A Guest Post by Hannah Roberts

Plus Runner Note: Please welcome today’s Guest Poster – the gloriously talented photographer, writer, and mountain biker, Hannah Roberts! (Photo credits to Aaron, Hannah’s husband!)

Cycling is great fun, especially with a fast road bike on a paved trail with the sun shining and birds singing happily. Even on an unusually warm and beautiful January day, this ride would be nothing like that. I slowly churned the pedals of my seldom-used mountain bike up the first long, steep, gravelly hillside of the day. As I got off the bike to walk the rest of the way up the hill, I felt the strong desire to give up already. From the trailhead parking lot to this point, just an eighth of a mile, my heart rate had gone from 90 to 140. I was embarrassed to be panting and red-faced as I dragged myself to the spot where my husband and his friend had been watching the deer and examining a trail map for some time.

There was some consolation in knowing that the map indicated this section of the trail was rated blue/intermediate (at least I wasn’t wimping out on an easy trail), but I really was out of my element. What had I been I thinking taking this on? Don’t I know that fat people don’t ride trails like this? – just look at that young, muscular girl in the group that just passed me. I had never done anything like this before and I felt silly in my spandex. Hikers were passing me and I thought surely they must think me a fool, constantly switching gears and having to walk my bike so much. I told the guys maybe they should go on and I’d meet them back at the truck if I decided to quit. But they would hear nothing of it and waited a good ten minutes for me to regain my composure and soldier on. That was the first of countless trailside rests to come.

I had wanted to believe that that was the top of the hill, but it was only about a fifth of the way up it. The trail turned and ascended another 2 miles of green and blue trial to a point that overlooked the quarry in the valley. Again, by the time I arrived, the boys had been there for a while. But I was feeling warmed up and more hopeful about the odds of surviving. From here it looked to be downhill – a relief but for the fact that I have a fear of riding on gravel, especially downhill. This fear dates back to a childhood bike race on my pink Huffy that ended in a bad fall. Now I felt a little shaky as I watched the boys streaked by like lightning. I carefully navigated the ruts and bumps and rocks, applying the brakes often to avoid losing control. In my head I kept flashing back to the crash and the road rash in my distant past.

But I didn’t fall and as I reached the bottom, my mind quickly moved to the next challenge. Ahead of us was the entrance to the quarry, an almost vertical set of 18” wide steps carved into the rock. The park was busy and a large group was making the climb ahead of us. The boys scrambled right up the steps of course. I gave it a valiant effort, pushing my bike up the rock in front of me, only accepting help at the last few steps. The quarry was really something to see. We took a good 30 minutes to sit and enjoy the sun and the view. All around us were people with children and dogs and bikes, even a few scaling the rocks with climbing gear. For a moment my troubles were forgotten.

But only for a moment, then time to move on. It was another steep rock scramble out of the quarry, then a half mile of winding trail through snow, ice, and mud. The boys blazed through it but I was nervous, walking through the worst of it (where a fall would mean a nasty tumble downhill through thorn bushes), and slowing at the corners for fear of running over a pedestrian. The next intersection offered several choices: a long blue trail – downhill mostly (toward the parking lot), a long scenic blue/black heading uphill, or a blue/black very technical uphill leading us to a long downhill. I was in no state of mind to make such a decision and told the boys that I was so far out of my comfort zone that I’d follow them wherever. Guess which one they chose – the very technical one of course! But at this point I didn’t care, I was determined to get back to the truck, even if I had to crawl.

At first it didn’t seem so bad and even if I wasn’t keeping up with them, I was at least staying on my bike.  At one point I was standing on the pedals to get through a tough spot and my gears popped unexpectedly. Thinking I would fall, I tensed up and strained a muscle in my back that had only healed up the week before. I stopped for a few to stretch it but I was worried about pinching the nerve again. We had come to the technical section and I was only too happy to be walking over the tree roots, mud, and rocks. A woman hiking with her dog shook her head as she passed me, “I’d never try to bike this! You’re braver than I am.” I laughed, “The jury’s still out, I may never do it again.” But the truth was, that even in my silly spandex with my red face, I felt triumphant to have made it that far. Up ahead my husband gave quite a show, riding all the way to the top of the hardest part and I cheered him on. When I caught up to him I could feel the fatigue setting in and warned him that I had found my limit. “You’re doing great! This next little bit is the last of the black trail.”

Sure enough, the next intersection offered the option to take a mile of blue downhill and the promise of only one more short uphill section before coming back to the truck. By now I had made huge strides to overcome my fear of crashing and I was only a short distance behind the guys. The wind in my face and the joy of flying along the trail rejuvenated me just enough to tackle the last tough stretch. This section was green but very steep. I opted to trudge on foot to the top of the hill that looked down on the truck. What a sight for my sore eyes (and backside)! The ride down felt victorious and I half expected a cheering crowd and a finish line at the bottom. I had survived 5.5 miles of technical mountain bike trial!

Later as we drove away from the trailhead, my husband was beaming as he said, “I’m so proud of you for doing this with me, Babe!” I had exceeded his expectations and my own. Apparently fat people do mountain bike sometimes and you never know, I may just do it again.

Jan 11

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10 tips for finding- and sticking with – your inner athlete

At the beginning of each year, we’re all laced with some super-potent exercise cocktail.  Evolution (or perhaps our innate nature which lets hope spring eternal every winter) makes us believe this year will be better.  This plan will work.  These things will stick.

Sometimes they do – but sometimes, little things get in our way.  We’re all grownups with schedules and obligations and habits that we drag around.  So how do you hurdle them to find your inner athlete? 

I’ve been thinking about this as I struggle to find a rhythm that works for me again for “getting moving”.  A few weeks back I received the rather tough news that my lingering foot issue is apparently here to stay, and having been summarily benched from running – and even (GASP) walking any real distance, I’m finding myself annoyed and unmotivated. 

So I built myself a pep list.  It’s just what it sounds like – it’s a little pep talk – on paper – to remind myself that there aren’t any rules except DON’T GET HURT. Here, then, my ten tips for finding my inner athlete – being put to good use, as we speak…

1.  Think outside the path.  The running path is my “box” – it’s the place I go to work out, run, walk, interval, cross train, bike etc. I do it because it’s easy and close and safe.  But now, it’s off limits to me. So I’ve got to think wider and farther.  For me, that means finding an alternate, totally different activity to keep me motivated – this week, that’s going to mean cross country skiing!

2. Think of it like seasonal fruit. Every cookbook you see is organized by season (okay, well, the ones I’ve been reading lately.) If you’re in a climate that HAS four seasons, try something season-ish. In Chicago, that means I’m tempted to check out the Ice Rink at Wrigley, or spending 30 minutes building a snowman, (try it, it’s a workout!) or shoveling for an hour (okay, to be fair, not me).  But there are lots of opportunities to take advantage of the weather in a way that helps get the blood moving.  Do what’s easy in those situations.

3. It’s not about the clothes. I pay a LOT of attention to what I wear, but that’s because I live in a tundra and when I was a distance runner, it mattered what was on my body for a three hour run in 20 degree weather.  But most days, no one – other than you – gives a flip about what’s on your bod. Cover up, or don’t, but it’s only an hour, and really, if you just dress in layers, you’ll be fine.

4. Eat the elephant. This is Coach Jenny Hadfield’s fave phrase (or at least one I hear her reference all the time) and I love it.  If you have 100 pounds to drop, you’re not going to see a result right away. Remember that you have to do it one step at a time. You can’t run a 5k if you can’t walk to the end of the block – at least, NOT TODAY.  But you will be able to do it soon.  Look to the horizon.  For me, that means looking towards June as a “go” date, and taking small, meaningful activity bites in the meantime.

5. Stop bitching. Yikes, that sounds mean.  But seriously, this is mostly a tip for little old me. I can complain all day long about how much I’m annoyed to be hurt, but let’s face it folks, things happen.  I refuse to complain any more about this foot – instead, I WILL find the positive in what it forces me to try as an alternative.

6. Pack a flare. When you need a group workout, ask your friends to join you.  Need someone to help you get out of a funk? ASK.  You don’t have to ask your husband or your best friend – you can go meet new people, and ask them too.  Are you going to a Weight Watchers or other meeting? Raise your hand and ask if the group (who clearly knows how to get to your location one day a week) can meet before, or after, or another day of the week and walk for 2 miles. It might only be 30 minutes, but that’s a HUGE accomplishment if you were doing nothing before.  You can do the same thing with work colleagues or train buddies, or that other mom who drops off her kid at the same time you do every day. 

7. Have a fallback position. In one of my favorite series, Band of Brothers, I learned about the importance of a fallback position.  It’s the place you go when sh*t goes awry, when you can’t move forward – but you don’t want to get run out of town.  In athlete land, that’s figuring out what is the absolute BARE minimum you will accept from yourself on a weekly basis.  Is that two workouts? Is it 30 minutes a day?  For me, right now, that fallback position is ZERO minutes, and that’s got to change.

8. Do something totally frightening. Most Januaries, I sign up for a terrifying race in the August/September timeframe.  It lets me plan out the year, and reduces the likelihood that I’ll coast all the way till May with no aerobic or core training.  This year, I’m torn because life is in a bit of limbo, but I’ll likely be signing up for another Olympic distance triathlon in that range.  Is it because I like killing myself? No. Will I necessarily finish? Nope.  But I WILL train like a devil and get back in the pool, and for me, that’s what matters today.  That race scares the ever-living crap out of me, and it consistently does the trick of getting me moving.  Maybe, for you, that’s signing up to take Tennis lessons, or learning how to play Ultimate Frisbee.  Maybe it’s racquetball or basketball or a volleyball team.  What frightens you is personal – think about it, and use it to make you move.

9. Pay it forward. Find a way to make your movement meaningful, and you’ll likely stick with it longer.  Maybe it means bringing a friend on walks with you. Maybe it’s running or walking for a cause.  But if you reach out and help others, you’ll be more likely to finsih whatever you’ve completed, because it’s not about you – it’s about someone else.  And if you’re like me, you’re frequently far more likely to not want to let someone ELSE down than you are to pay attention to your own little needs :)

10.  Accept that you will be humbled. We are not all born athletes.  We have to learn how to do things.  We will fail.  We will fall off bikes, we will sprain ankles, and we will look really, really stupid at times.  But all of those things will make us better at our sport of choice, and with muscle memory and learning, we’ll get better.  Really, we will.  It won’t always feel like this.  The same goes for your aerobic capacity.  We’re like gas tanks – if you’ve been draining the lungs with no activity for awhile, it’s going to take a bit of work – every day work – to get them functioning right on demand.  So don’t get all mad when you’re huffing and puffing (or sweating or red-faced).  It’s a badge of honor, and it just says ‘hey, I’m new here.’   It’s a good thing.

And on that note, kids, I’m off to relax a bit….have a great night!

7.

Jan 5

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Tunes to move to – courtesy of Marie Claire. Yes, really.

Got yourself the new Eminem?  What about Ludacris? Need the best mix for your run? Water aerobics? Jazz-handing down the driveway? 

I don’t know about you, but I move more when there are good tunes in my ears.  It took me awhile to learn to breathe and run at the same time (don’t laugh, it’s HARD!) but now that I can, I rarely workout without an iPod for cardio.

Thankfully, if your iPod is a bit behind the times, you can catch it up courtesy of Marie Claire, who has a whole selection of tunes designed to help you get your move on.  Even if you don’t go purchasing, it’s a nice lunchtime distraction.

Move on, people, move on.

Workout Playlists – Music to Workout – Marie Claire.

p.s.  Just drive on by those articles on the right rail, including “Is your boyfriend secretly gay?” and “Easy ways to lose 5 lbs today”.  I think it’s safe to assume neither article is likely to be nearly as edifying as a good walk around the block.

Jan 4

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Today’s “Well” Blog – Move More, Stop Multitasking

 

 

I know, I know – I don’t talk about food here – just fitness.  But as I said on Monday, the two are so directly linked that when I come across a great piece like this, I can’t help but share.

Tara Parker Pope (TPP) writes in today’s blog that there are two new studies out with some good data on sticking with your New Year’s resolution…it includes help for kicking cravings – and simply eating less:

1) Walk for 15 minutes – at any point during your day – and it’s likely to reduce cravings;

2) Stop doing anything else while you’re eating.  Email, tv, whatever – they all lead you to consume more than you normally would.

These are pretty consistent with the guidelines set out in what I now think is one of the best behavioral guides out there, Mayo Clinic’s Healthy Weight Loss approach.  They’re the experts, not me – but if you’re looking for a good program, you might want to start there.

 In the meantime, you can read more by following the link below.

Sticking With a Plan to Eat Less – NYTimes.com.

Jan 2

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Are we capable of change?

We’ve all heard the story about the friend who received some bad medical news.  He’s got (heart problems, high blood pressure, diabetes, joint pain, back pain, gall bladder problems) and knows, cognitively, that changing his behavior may be the only way to live a full life.  He wants to see his grandchildren grow old, or meet the love of his life, or go on that vacation he’s always dreamed of.  But he can’t, because he’s seriously overweight and he can’t even envision getting started on a new program, let alone what he might look like if he were to become that guy.

That guy is, fundamentally, where we all have to start as we picture who we want to be when we lace up our shoes each day.  That guy is us – minus 20, 50, 100, or 200 pounds.  So how do we start to see ourselves as that guy?

I’ve been thinking about this a bit lately, thanks to my job.  Interestingly enough, there’s a whole field of study out there about what it takes to change behavior for good.  Not surprisingly, it’s called “change management”.  If you work for a large company, chances are you’ve been through a process that uses the principles of change management at one time or another.   At its core, there are a few lessons about making change stick – personally, they’re slightly different, but this is what’s been hitting home for me lately.  To get someone to change their behavior, you have to do a couple of key things.  First, that person  has to:

1) Believe that the benefits of changing far outweigh the current situation; and

2) Be able to envision themselves living out that change when it’s complete.

I don’t know about you, but that’s a really high bar.  Most of us, even if we’re overweight, probably think that our life is okay.  But if I were to inventory what’s good – and what I think needs to be better in my life – I have to be DAMN honest about it to admit that the benefits of changing outweigh the current situation.   Curious about what it might look like for you?  Well, here’s my take on it (it being a combination of weight AND fitness, which for me, are intertwined. I don’t talk exclusively about weight, and I don’t talk exclusively about fitness.)

What are the current disadvantages of living in this body?

1) I’m active, but the impact of being overweight is starting to wear on me.  After years of running, I have an injury which is certainly related to my weight, and which isn’t going away.  It’s keeping me from doing what I love.

2) I’d love to date more! I know, I’m fabulous and all, but the fact remains, ours is a superficial society, and men generally have a probem dating overweight women.  There’s a blanket assessment that if you’re overweight, you’re inactive. I’m not finding the kind of guy who I want to, and part of it is related to this.

3) I’m a shopaholic, and until I start designing clothes, I have a hate/hate relationship with plus-sized fashion.  It’s fine -but I’d like to look better in my clothes.

4) Assorted disadvantages (none of which are nearly as important to me as the first three: increased risk for various things (cancer, hypertension, high blood pressure); feeling judged or uncomfortable in front of others (trains and planes); and the inability to wear not-even-killer 2″ high heels due to this running injury.) Ahem.

What are the advantages of changing?

1) Confidence and comfort in myself and my appearance, wherever I may go.

2) Ability to take on any physical challenge, with just the “regular” things holding me back!

3) Ability to walk into a store and buy anything. That looks good.  This too becomes more important as work may have me relocating soon to London, where there are fewer clothes and lines for people my size.

4) Better Hanger Appeal.  This is what Nina Garcia of Project Runway calls a look that knocks you out on the hanger – not just when on your body.  For me, this is the dating issue – I’m great once you’re sitting next to me, but improving my Hanger Appeal would surely help (for example, in that picture up above, I’d like to be slightly less chesty, and be baring some Michelle Obama arms!)

5)Decreased risk of injury.  I have no numbers to support this, but physics tells me that the bigger I am, the harder I fall.  It also means I land harder, and I believe that my increase in weight is partly to blame for my 2-year bout with Plantar Fasciitis.  I’d like that to go away. 

6)  Decreased risk of high blood pressure, diabetes, cancer, blah blah blah. These are longer-term variables, and I’ll admit, they don’t make me swoon.  But they should be considered as positives.

So that’s my list.  Now, I’m going to ask you: what’s on yours?  What do you find is keeping you on the couch, and off the path?  What do you think motivates you to get moving, and start to change?

Once you’ve thought about that, I’d encourage you to think about the next big question (part 2 in our analysis above): can you actually see yourself getting to a point in your life where you moved more, weighed less, and felt better about yourself?  Can you picture yourself doing it, and what you might look like if you did it all the time?  Can you see yourself in a different, stronger body?

Personally, I think this is the hardest part.  I don’t care how long you’ve been battling your demons, the mental act of envisioning yourself as something different takes more than imagination- it takes a leap of faith.

Maybe the last picture you have of yourself at a reasonable weight was when you were a teenager. Maybe you’ve never had that photo.  If that’s the case, here’s what I want you to do:  find a 5k in your town.  Go to the local gym.  Stop in at the YMCA.  And look around.  Really, really, look.   There will be people there of every size.  Picture yourself standing between them.  Right now.   Watch them run, or walk, or lift weights, or swim.  Picture yourself joining them.  If you can picture that – just joining them for one day – you’ll have already done something you didn’t think possible – you will have started seeing yourself as an active person. 

It’s not easy to do if you’ve been hurt, or sedentary, or just plain broken.  It’s not easy when you have a history of failed attempts.  If you do, don’t ignore them – use them.  I like to think of starting a new fitness or exercise program as the best things that baking has taught me.  If I burn the cookies on a certain pan, next time up I either turn down the temperature or shorten the baking time.  It’s the same thing with working out.  I know without a doubt that I will never – ever – successfully maintain an early morning swim routine.  I hate getting up early, and I might make it one day, but I’ll never make it more than two weeks.  So if I’m going to swim, I have to join a gym that has hours after work, and I have to plan accordingly.  I know that works for me, so you won’t find me committing to pre-work swims any time soon.

I also know that when I make moving more easy and accessible, I’m likely to do it more often.  That’s why there’s a balance ball, weights, and a bike trainer in my house for the winter.  Also, because I’m likely to work late, eat dinner, and veg instead of pedaling in front of the TV for 30 minutes a day, I know that I have to plan each week what I’m going to try to do.  Even if I don’t get the exact schedule done as listed, I’ll be more likely to stick with it if it’s written down.

But those are my lessons, and those are my adjustments.  Think about what your lessons are as you embark on your new programs this year.  Think about what will help you be most successful at whatever you choose to focus on.  Think about long term change.  And then see yourself completing it. 

Do me a favor, too.  If you happen to go to that gym, or that YMCA, or that class, have someone take a picture of yourself.  Then print it out, and put it on your fridge. You can be sweaty, and you can be awkward, and it won’t matter a bit.  Just get that picture up there, so you can see yourself – every day – as that more active person. 

And when you’re done thinking about all that, consider joining me for John Bingham’s 100 Days Challenge.  You can find the event page on Facebook here.  Simply put, John’s goal is to get people to commit to moving – just moving – for 30 minutes a day – for the next 100 days. Well, technically, the next 98 days.  If you missed the first two, that’s okay.  Just jump in when you’re ready – all you have to do is commit to some intentional movement for 30 minutes each day.  Doesn’t matter how, or where.  For more info, check out John’s video here, and if you want to track your workout, check in here.  

Not sure if you can do it?  Well, start small. Think about doing an easy yoga class at your park district.  Or just swimming slowly in your local pool.  Consider trying out FitTV’s great list of everyday at home workouts – or just commit to parking your car at the mall and walking for 30 minutes a day. 

Today, I parked as far as possible from my destination at the mall, and walked 3X10s as I broke up my day.  It was easy, it was effective, and it’s done.  It’s just one step to seeing that person I know I can be.

Please consider joining me.  Here’s to a great 2011! I look forward to seeing you all here!!

Sallie

Dec 2

Holiday Gifts for Your Favorite Plus Runner…Runner…Cyclist…Triathlete…

Finding the perfect gift for a Plus Runner (or any runner) can be hard if you’re not a runner – or if you’re new to the sport. Here, three recommendations for runners, walkers, and cyclists who are looking to get a bit more out of their workouts.

Read more

Oct 22

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Back in the game

When pitchers tear rotator cuffs, you can hear baseball analysts groan in sympathy.  When soccer players tear an ACL, thousands of former players wince.  And when runners come down with plantar fasciitis, joggers the world round start limping in sympathy.

So it is that I’ve returned to running, wincing a little bit every time I go out.   It’s not that I’m hurt anymore.  (Really, I’m not.  Most of the time.)  It’s more the idea of running again, of doing battle with that evil possibility of injury, just waiting to pounce.  It’s psyching me out.  And I don’t get psyched out easily.

After 8 weeks of not nearly enough activity, (erm, but enough to do what I’m about to do…), I’ve given in.  I need help.  And so it is that I’ve decided to return to the path with a little bit of support, structure, and fun.   After the Chicago Triathlon in late August, I benched myself in favor of working too much, and exercising too little.  (Anyone else been there, done that?)  I could feel the muscles in my legs (which I’d worked so hard to strengthen over 5 months of physical therapy) working just a bit harder every time I hit the stairs.

So last Saturday, when I went out for a nordic walk along the Chicago Lakefront, I thought to myself, “self, get thee back in the game”.  For me, that game means signing up with my walking/running group, Chicago Endurance Sports.  Lucky for me, they’ve designed a program like they knew I was coming.

This fall, for the first time ever, CES will be offering a combined 5k/10k and Half Marathon training program as part of its Winter Warriors series.  When I sauntered into the packet pickup last Saturday, intending to sign up for the half marathon, but only train for a 5k, I was thrilled when Jayme Tipre (long time CESer and administrative guru) informed me that the 5k/10k group would be an option.

After some discussion, we also discovered that they had a need for folks to act as Pace Group Leaders for the 5k/10k group.  And if you’re a reader, you know I always love the idea of helping people become runners for life, so I signed on – and then checked to make sure I could actually do the current distance.  (I can.) 

That means that tomorrow morning, I’ll be lining up at 7:15 with a ton of new-to-running or returning-to-running or I-just-want-to-run-regularly runners who aren’t in it for a half marathon, but who think that a 5k or a 10k is a perfectly acceptable (and healthy) distance to run.

For me, it’s about two things: seeing the amazing friends I’ve made over the years every weekend as we do something active – and holding myself accountable for these bi-weekly workouts.   If you’re interested in joining us, I’ll be pacing at Piper’s Alley Fleet Feet, Saturday mornings.  They’re also offering training from the Lincoln Square location on Sundays, if you’re a true North Sider.

Next weekend also promises some fun, as I join a bunch of friends (including intrepid traveler Kim, joining us from D.C.) in the Monster Dash, where I’ll be walking a bit, running a bit, but mostly having a lot of fun in the 5k. 

Costume suggestions???  We’ll take them all!

See you on the path!

Aug 10

6 Comments

What is an active life?

The past two weeks have been fairly typical for me.   Pre and post-work activity included three volunteer commitments; one bike to work; four physical therapy appointments; five dinners with friends; 6 hours on a bike as a race marshall; one five hour round of golf, 7 Summer Shandies, 2.5 miles of swimming; and a mere 40 minutes of walking and running.

It sounds like a lot.  That’s at least one commitment, every day, for something social – not to mention the working out that needs to be wedged into the schedule.  As I went through physical therapy this morning, where I got the great news that I’m going to be released this week, I couldn’t help but think: with all that on the schedule, am I really doing enough to live an active life? 

Surprisingly (at least to me), I think my answer is “no”.  Let me tell you why.

For the past five months, I’ve been rehabbing a running injury.  For the seven months before that, I was hurt, but not getting treated for the “right” injury.  For the seven months before that,  I was in brutal, everyday pain, which I attempted to run through, only to create more pain.   The list continues, and it aint pretty.   This injury has been a long time coming, but in the past five months, I have worked harder, and exercised more patience, than I ever have in my life.

In all that time, though, the life I had built of being an active, sporty person, somehow became less active, and less sporty.  Oh sure, I was still doing what I could – but instead of doing something active, every day, I was struggling to put something on the calendar where I could be active, but NOT have pain.  It was tough.  Habits changed.  Poundage was gained.  Not poundage I wanted.

In May, when I finally started getting treatment for the injury, I put the Chicago Triathlon on the calendar.  It takes place on August 29.  Last week, I finally got cleared for a return to running program.  It’s been so long since I ran pain-free that I wasn’t sure if I could even get the nerve up to do it.  But I have.  Take that fear, plus the fact that it’s been hot, and it’s been intermittently rainy here, and I haven’t probably ridden, or swam, nearly as much as I wanted (yes, those are also known as BIG FAT EXCUSES).  I’m at about 65% of my training…and I’m not sure if it’s enough.  That said, I have PLENTY of time for are the premiere of Covert Affairs, and the newest Jennifer Weiner novel (loved it!) and Sunday mimosas at the cutest brunch place ever. 

But what am I doing in between?  Am I on my feet – or on my butt – most of my day?  Well, I’m not picking up my house every day.  I’m not walking to the park just because I can.  I’m not biking to the grocery store (which is less than a mile away) ; and I’m not jumping out of bed most mornings to get in a good ride before work.  I’m watching a lot of TV, and I’m sleeping in, baby!

So I’m not where I WANT to be right now, as far as activity is concerned.   The question is: what helps me, Sallie, get back to it?

Part 1: Surround yourself with active friends.  It’s far, far easier to maintain an active life if the people around you are active.  If anything, the past two weeks bears that out for me.  Would I have gotten out of bed at 7:30 on a Sunday morning for a swim in the glass-like waters of Lake Michigan were it not for my friend Abby agreeing to meet me? Nope.  I would have slept in, missed the “rain” window, and blown the best swim I’ve had all season.  When I got there, my other friends Lisa and Joe were also sitting pretty at Ohio Street, and we had a nice chat before jumping in, too.  Would I have caught up with them otherwise?  Yes, but we happened to kill two birds with one stone – something you can do pretty easily when you have active friends.

Part 2: Find a way to build in active engagements.  The weekend before, I served as a bike marshall for the Rock n Roll Chicago half marathon.  I was asked to help because I’m a longtime fan and customer of Chicago Endurance Sports, who provides many of the bike marshalls.  What did I get out of it?  Tons.  A chance to catch up with my running buddies; the amazing view of a totally closed City of Chicago as part of the Lead Pack; and the goodwill of tailing everybody as a sweeper at the end.  That opportunity only came my way though because I’ve done some volunteering with the group before, and they know I like it.  I had a ball, got a great workout in, and got to see my friends again. 

Part 3: Find a solution to the “I have a hard time getting motivated to work out on my own” problem.  My personal challenge is staying active without the social network.  I simply need the motivation of knowing I’m expected to be somewhere, at some time, in order to get moving on some days.  It’s a key part of living an active life for me.

Does that mean that I can’t work out on my own?  No – in fact, I love that, too.  I actually prefer to NOT have to coordinate with others when it comes to some fitness.  But it does mean that when I’m struggling to get workouts in, and struggling to be more active, I call on that network to help fill the missing gap.   This week, it means I made plans to swim with Abby at least ONE night (we said two, but even that’s looking like one); and I’ll probably look to meet another friend for a bike ride on Friday morning.   Also, I have a carrot.

For me, the Chicago Triathlon is such a HUGE priority that I will.not. miss the opportunity because I didn’t get my walk/runs in.  By placing it on the schedule, and knowing that I have to be at a certain level of fitness to complete the race, I will get the walk/run workouts in.  Period.  First, because the race is very long, and it scares me to be unprepared; and second, because it is my single greatest proof – to me, and only to me – that I’ll have healed from this injury.

What does it take for you? This is what it takes for ME to live an active life – to meet the demands of work, and play, in a way that doesn’t make me want to go crazy.  The question is: what does it take for YOU?  Are you doing what you could be doing to lead a more active life?  Are you struggling to do things alone?  What makes you get out the door?  And how can you make it easier?

As we go through this process of becoming more active people, these are the questions we must continue to ask ourselves.  The ONLY way to create sustainable, real change in our lives is to constantly monitor and be aware of what IS and ISN’T working for us, and to adjust accordingly.   Don’t be afraid to be real about who you are, and what works, and what doesn’t.  It can help you change your life.

Think about it, and try out a few solutions.  Figure out who you are, and what you need.  It’s not always easy, but it’s always worth your time and effort.

See you on the path!

Jun 21

1 Comment

Aim for the Flag

When I was a kid, there was a great little golf driving range a few miles from our house.  Nestled up to an overflow basin for the Ohio River and some gigantic creek, Green Tee Golf was the location of both the Tastee Freeze (or its equivalent) AND the place where I got to spend time with my dad.  Once I was old enough, he’d take me and my brother (and later, my punky little sister) down to the range.  When we were really young, we’d play mini-golf while he hit golf balls; once we were older, he taught us how to hold the club, and how to swing.

I liked mini-golf a lot to begin with.  It had a clear beginning and end, and a purpose I could relate to – hit the ball in that hole (which was no more than 10 feet away.)  I also enjoyed that, in Cincinnati’s soup-like humidity, I could be outside, but not have to run around and get all pink-faced like I did when I played soccer.

But most of all, I liked the fact that I got to hit things indiscriminately.  Once I actually figured out what I was doing, I wasn’t really any good at golf, but I made contact enough to like it.  I’d pick up a rental club, stand over the ball, and whack at it.  Sometimes I made contact, sometimes I didn’t. 

My dad would stand behind me (mostly, immediately behind me) and offer insruction on how I could improve.  Never shy about my personal space, I’d let him get in a few comments before telling him he could stuff it and leave me alone.  How could I know that he was trying to teach me a sport I’d play for life?  I was a snarky 11 year old who knew better.  Please.

Of course, I never really aimed for anything.  Oh, sure, there were flags out there.  But I just needed to hit.the.ball.  I didn’t care where it went, because it wasn’t a part of anything larger for me.  I wasn’t playing for money, or keeping score of how many times I hit the green.  In fact, I usually wanted to get out of there as fast as I could because I wasn’t nearly as good as those people around me, and who needs to prolong THAT kind of misery?   

Turns out, when I finally did get around to playing on a real course, I wasn’t much good.  All I had really learned to do was make contact.  I didn’t know how to avoid the trees down the right side of the fairway, or to modulate the distsance on a shot.  And I didn’t really care for the fact that it didn’t come easy to me.  I think, before I turned 18, I played only one real round of golf with my dad.  And then I didn’t play again until I was 24.

Only then, when I was getting back into the sport with some seriously fun friends, did I learn the key to practicing:  aim for something.  All the time, I’d go to the driving range at Diversey here in Chicago, and see these guys, winding up like 30-year-old versions of my punky 10-year-old self.  They’d just pound the ball wherever, and never give any thought as to where it was going.  Which is great, if you’re just angry.  But if you’re actually trying to accomplish something, you’ve got to learn how to aim.  An instructor once told me that going to the range to practice was absolutely useless, unless every single time I got over the ball, I aimed for a flag.  With golf, you can concentrate a lot, or a little.  Sometimes, you can get so wrapped up in the grip, or your stance, that you forget to aim.  You forget what you’re trying to accomplish.  And sometimes, you don’t even have the grip or the stance to blame.  Sometimes, you just stand over the ball, and fire. 

But that’s not the way to become a better golfer.  To do that, you have to aim every time.  And then you’ve got to learn finesse.  You’ve got to check your fundamentals.  You’ve got to learn what makes a ball shank to the left or slice right, and what small, simple changes can impact your entire game.  In short, you’ve got to become a student of the sport. 

That’s a lesson I think we can easily apply to training for any event, whether it’s your first 5k, or your fifth triathlon.  You see, when you first start training for triathlons (for example), you think that it’s all about getting in the miles.  You’ve just got to pound out a half mile in the pool.  Who cares if you’re efficient? You don’t want to drown.  Then, there’s the bike.  Most of us are simply concerned with making sure we don’t get a flat…and that we can actually remove a water bottle from our rack and not end up on YouTube while doing it.  Small goals, right?  Even with the run, at first, all you care about is having the legs to wrap up a 10k after a 26 mile bike, and a mile swim.  You don’t care about pacing or strategy.  You can’t focus on technique, because you’re too worried about baseline fitness, and not dying out there.

But after awhile, you realize something important:  when you’re just getting in the pool, day after day – or on your bike, because that’s what the schedule calls for, you’re not really doing yourself any favors.  Yes, you’re learning how to pound the ball (figuratively speaking), but are you learning how to aim for the flag?  Are you paying attention to the feeling in your chest when you push it too hard on your swim?  Are you doing the drills that will make you more efficient, or are you just clocking time?  Do you know whether or not you’re wasting energy as you haul yourself down the lane, day after day?  And on the bike, are you still operating on the same gear you’ve been on since day one, or have you ever figured out how to really climb a hill?  Have you learned how to change that flat so it doesn’t ruin your race?  Or are you still at the range, firing away, hoping that things will come together?  

These journeys we take are important.  They have the opportunity to let us become more aware of our bodies, our capabilities, and yes, sometimes our limits.  But they also give us the chance to expand our body of knowledge – to truly learn something more about the sports we’re trying, and to take those skills into other areas.  When I learned how to change a tire on my bike (which didn’t happen until the Chicago Endurance Sports Triathlon Training in 2003, a full FOUR years after I started doing triathlons), it rocked my world.  I went from having a panic attack every time I saw glass in the road to knowing that I would be able to help myself – and others – whenever I needed it.  It also gave me a whole new world to ride in, because I was no longer limited to taking rides with other people, in the city, where a cab or a friend could come and get me if I flatted out.  Suddenly, I was free to ride wherever I wanted.  And that meant I could ride hills, and practice my cadence, and feel what race day would feel like – and that, that was very, very cool. 

You, too have the ability to build your skills, and learn more about yourself, and your sport.   But you have to consciously think about what you want to accomplish when you go out, every day.  Yes, there will be days when you just want to pound away, with no goal in mind.  But mostly, there will be something you can learn, something you can accomplish, as you’re becoming an expert in your sport.  I call it Aiming for the Flag.  It’s a simple concept, but one that can help you sustain your enthusiasm for the sport long after your first race is done.  Because when you become an expert (and here’s the kick) it gets easier.  You can make those adjustments to stay on course, to save energy, and to hit your targets.  You just need to focus on them to get there.  

So next time you go out for a run, or a swim, or a bike ride, think about what you’re really trying to get out of the day.  Pick one thing – just one – and pay attention to it.  Think about your swimming form, or how you feel on hydration on the bike, or how you can get the most power from your ride.  Pay attention.  And pick a small goal, for every session, to keep you focused.

I promise you, the rewards you see will make that little bit of patience, that little bit of finesse, worth your while.

See you on the path…

Jun 17

5 Comments

Plus Baby: We Were BORN to Move!

Guest Blogger Kristin Maguire shares the lessons learned as she became Plus Baby – how to be active, what her on-the-way son has already taught her, and what we should all remember about living an active life!

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