After years of mindless tension in my body, and holding my own breath, I’m breathing deeper, slower, quieter, ala Andrew Weil. I’ve figured out diaphragmatic breathing and the wonders of taking air in through my nose.
Like everything else, better breathing is a habit. It takes effort and practice. Commitment.
I’ve come back to this – proper breathing – a few times over the years, but in recent weeks I’ve had more motivation to stick with it. More desire to get it right, and positive results from doing so.
I spent years blaming my stuffy nose on everything except my own breathing technique. Turns out, years of breathing through your mouth makes your nose/nose hairs less efficient. Who knew?
So far I’ve discovered more energy during my runs and increased ability to identify, regulate and reduce stress while increasing internal quiet. Taken together, I’m developing a more balanced nervous system with lower blood pressure.
It’s not a miracle cure, in that it doesn’t happen after one or two days of work. But it’s beautiful to help the body remember and work the way it was designed to.
It was supposed to be an easy run. That’s runnerspeak for conversation pace, or kind of slow. As in taking it easy.
We began that way, running a 12-minute mile to start. We sped up as we ran, and actually I started to tire out. We walked in a couple of places near the end.
With all of that, I still ended up running a PR!
Well, sort of.
I’ve only completed a handful of runs at 10k (6.2 miles) or longer. The first time was November 2013. I didn’t run that distance again until this year.
RunKeeper has my data since 2011. It knows the truth – my 2013 run was faster. Garmin only has data since February 2016, so today’s run is the fastest it knows.
That said, today’s run was still a milestone. It serves as a great baseline for my training program. My goal is to run 10k in less than an hour. With 10-weeks left to train, I’m aiming to cut a solid 8 minutes off my current 10k pace. It feels doable, although a stretch. And that’s the reason I chose this goal in the first place.
My training runs have all gone according to plan, so I’ll trust the process and keep on keeping on.
I started on Day 3, as I’d already completed the equivalent of the first two days on my regular regimen. I ran my standard distance – 4 miles – so it was an easy entry.
My distance running has been primarily self-taught/self-guided until now. I’ve been comfortable, and now that I’m fully settled into my new life, I’m ready to break boundaries.
I want to prove to myself that I can set and accomplish goals with consistency and commitment. These ingredients are sometimes lacking in my creative endeavors, and the combination of structure, challenge and discipline will reap benefits in the weeks and months to come.
Today’s run was to be conversation pace, defined on this plan as 11:15-11:30 minutes per mile. I nailed it at 11:20 average pace, but it was interesting to note that my conversation pace was more like concentration pace. Because I usually go much slower at the beginning and much faster at the end, I constantly checked my pace to make sure I was on target. I made mid-course adjustments the whole run to make sure I remained on track. I had to remain focused to keep pace.
Just posted a 4.08 mi run – Workout 1: four miles slow. Nice. Done! #Runkeeper
The plan is a sub 60 10k. That means my goal is to run just over six miles in just under an hour. This is a doable stretch for me. Although I’m confident I can be successful, I know it will take more effort than I’ve given in the past. Normally I run just for fun. Now I’m running for excellence. I don’t plan to enter an actual race, but I do plan to run faster, and longer and increase my overall fitness.
Today I took a step, and won. My next run is set for Tuesday…
Here are the top posts from last month’s 30in30 challenge:
September is my mom’s birth month. She was on my mind, and subsequently, on my blog. Early in the month, I wrote about the Barnes and Noble she never had the chance to enjoy. Later, on her birthday, I shared a co-worker’s wisdom about mothers and grief. In short, losing a mother can leave you broken-hearted, even a decade later.
Emotional wellness is important, but wellness extends to many domains. In honor of National Women’s Health & Fitness day, I wrote about prioritzing physical wellness in the face of a busy lifestyle.
Last month, Diana Nyad made history, and she endures as a testament to dreaming big, and never giving up. It is with that spirit that I welcome October. I’m revising and devising my goals and striving forward each day. I wish the same for you.
I’m a self-described athlete. I ran and biked like most kids in my neighborhood growing up. I was a gymnast in elementary school. A cheerleader in middle school. I danced (band auxiliary) and sprinted (varsity track) in high school.
I engaged in fewer structured activities in college, although I danced (partied) several hours a week which definitely counts for something. After college I had an on again, off again love affair with local gyms. I stocked up on exercise DVDs for the off again moments. Even as an elementary school teacher, I woke up early enough to exercise, chant, drive 30 minutes and still get to work by 7 a.m. I prioritized prayer, sleep, laughter, water and movement. They kept me in good spirits and good health.
When I became a full time doctoral student in 2007, things changed. I found myself a recluse when class wasn’t in session. All the time I read and wrote papers, thought about theory, drank coffee and ate McDonald’s. Seriously. All the time.
A few months in, the side effects from that “food” and the disgust from Super Size Me, spurred me to choose healthier meals.
(Sidebar: I didn’t eat fast food for a year after that, and with the exception of two iced coffees in 2007, I’ve never consumed McDonald’s again). I was no longer exercising, because who had the time? But I knew my body was ready to move again.
Despite my desire to exercise, it was a struggle at first. I had to force myself to stop reading or writing to go for a walk or a short run. I argued with myself – one more page, or one more paragraph. Then another. I’d panic as I watched the setting sun, realizing it was now or never. I’d throw on some fitness gear and get moving.
That happened many times, until:
I realized I always felt better after exercise, and
I scheduled it. I made it non-negotiable.
The very first time I put an exercise appointment on my calendar, my dissertation advisor wanted a meeting. I had to break it to her, “No, I’m not available at that time. I’m exercising then.” She, a woman very much into self-care, supported me and offered several other times even with her busy schedule. I understood then, to the degree I was serious about taking care of myself, I could figure out the rest.
And so I set my exercise schedule daily. I incorporated strength training, swim lessons, and running, all depending on my class and homework schedule. I treated exercise like any other important appointment. I was definitely going to attend, so I had to plan the rest of my day around it.
Over time it has become less of an appointment and more of a way of life. Sometimes this means running on treadmills when I’d rather be outside. Sometimes it means a 15-minute high intensity interval workout instead an hour of strength or cardio. Sometimes it means evening workouts although I definitely prefer sunrise exercise.
The point is, I’ve made it a part of my regular routine. It’s not always easy, but it’s always worth it.
There are quite a few 18-year-olds walking around Spelman College in 40-year-old bodies. This and similar data pointing to a culture of “wellness illiteracy” helped Spelman President Dr. Beverly Daniel Tatum launch a Wellness Revolution.
Dr. Tatum spoke at the 3rd Annual Black Women’s Life Balance and Wellness Conference on September 14-15, 2013. She opened with the story of a Spelman graduate turned lecturer who died at the age of 34. She was well on her way professionally, but her life came to an untimely end due to obesity related complications. Dr. Tatum then linked this experience of a former student with the lives of her current students.
As entering freshmen enroll, the health center collects medical and wellness statistics so they will be prepared to meet their needs. About half the women in the class of 2016 were found to have chronic diseases such as hypertension and Type II diabetes.
Asks @BDTSpelman, are they going to live long enough to be the world changers they are capable of being? #lifebalance
When the class of 2017 enrolled, similar statistics were gathered. These women were also weighed on a scale that computes body age as well as weight and fat. That’s when she discovered that many of the teenagers were living in bodies double their chronological age.
Dr. Tatum considered the purpose and mission of many HBCUs, and the milieu during which they were founded. Black illiteracy was extremely high, and it was the early graduates of many of these institutions, including Spelman, who helped increase the literacy rate among Black Americans in very short order. She felt the problem of wellness could be framed similarly – as an issue of illiteracy about how to design a healthy lifestyle. She reasoned, if she could help influence the health and wellness choices of the 2000 young women on her campus, they could go out into the world and be activists and change agents for wellness.
Dr. Tatum masterminded and actively participates in Spelman Wellness. She encourages 30 minutes of exercise each day, and checks in with students as she sees them on campus. Just as she holds them accountable, they do the same in return. She’s proud to be able to say “Yes!” when the ladies ask her if she’s moved today. She closed by sharing footage from the first Spelman Founders Day 5k. Enjoy it, and remember:
I’m home, after a day of inspiration. And like I’ve been for the past few months, I’m tired. I’m not bone tired or weary, but I’ve just noticed that I’m not as energized as I used to be. There are many very specific reasons for that, but they all boil down to one: change.
Over the past several months, I’ve changed a lot and so has my environment. From my zip code to my job responsibilities, to aspects of romantic and platonic relationships.
Personal goals and professional goals have shifted. Exercise habits have changed. Food. The amount of time I spend in the sun or the ways I engage nature. The amount and type of sleep I get. It’s all been one massive ball of change.
Some changes have been on purpose, and others were the result of circumstances. But it still amounts to the same thing: a whole lot is different right now.
It reminds me of the time I was a classroom teacher. At the beginning of every year, I started routines and rituals. I got to know my students, and in some cases new curriculum, new materials, new administrators, and/or new colleagues. All I could do was work my heart out each day and come home and sleep. And sleep.
Sometimes, at the start of school, I’d be asleep well before sunset (not kidding) and I wouldn’t move until daybreak. And that would go on maybe two or three weeks. Suddenly, I’d get in the swing of things. I’d be on it. Everything would run smoothly at work, and I’d have plenty of energy to plan ahead, or dance, or date, or take classes, or whatever.
But it always took time. And even though it happened every year like clockwork, I had to be gentle with myself, and do what I needed to do to reach a state of equilibrium with my surroundings.
Except for exercise choices, which are primarily seasonal, my recent changes have not been cyclical. They’ve been positive, yet progressive and persistent. One month after another, there’s been a new spin on things. And I haven’t been very good at stopping to reflect. To do the inner work to harmonize fully with all aspects of my life.
And I took the time to sit with that this morning. I journaled about it. I sat in the sunshine. I mulled. I want to feel energized and accomplished. Cheerful. Not superficially, or for a few hours in the morning, but I want these feelings to pervade my day and influence my environment.
At the core I want to BE energy and BE productivity and BE good cheer. I’ve felt that way before. I’ve been those things before. I know how to be that person. I’ll learn how to be those things again, in my new place and under my new conditions.