It's been a good week+ since my last post. My "clean living" challenge is still on. The nutrition aspect has been fair. I've been successful with reduced portions and very few desserts or sweets, although I am still far from true "healthy" eating (whatever that is). Borrowed and read The Paleo Solution, which was better than expected. Jess and I may explore the Paleo eating concept more during this 100 days, although I'm not sure it's the ultimate answer in terms of balance and healthy approach. We will have the opportunity to eat a largely local/organic diet while vacationing this summer, so it might be a good time to experiment. Exercise and body work are going well also, and I've detailed these below. Finally, I think I have noticed a change in attitude, a (slightly) more relaxed and accepting approach. Have others noticed? Not sure. I do feel better, but I'm not sure whether that is due more to my intentional changes or to an easier month at work and an upcoming vacation.
The workouts:
Day 20: Mountain Bike ~45 minutes; Yoga 15 minutes (surprisingly intense vinyasa flow)
Day 21: Yoga 30 min, "Yoga 201" on iPad. This was a very nice practice, with some attention focused on balance poses including crane and sideways crow. A bit of a breakthrough for me in terms of figuring out what to relax and what to hold in tension in order to achieve balance in these poses.
Tuesday, Day 22: Rest Day. Although my intent was to do 100 days of yoga in a row, then 100 days of workouts in a row, I accepted a day of rest after 3 hours of sleep the night before and mental/physical tiredness. I think this was the right thing.
Wednesday, Day 23: Road bike, 21+ miles, 96 degree heat. Wow, I am somewhat deconditioned but very poorly heat-adapted this summer because I haven't been running. I rode a familiar course with some very mild hills and got my heart rate up much higher than usual for a short road ride! So I guess it was a good workout despite the objectively "easy" terrain. Never underestimate a heat challenge.
Thursday, Day 24: Swim 1200 yards at the good old YMCA.
Friday, Day 25: VO2 Max testing, Lifting/Calisthenics
This was a really cool day. I had the opportunity to undergo some metabolic exercise testing on an indoor bike, equipped with oxygen and carbon dioxide sensors. In addition to estimating my VO2 max (46 ml/kg/min - above average for my age but below average for a good athlete!!), I got a sense of my anaerobic threshold, heart rate response, and several other parameters. This is actually pretty cool, since I am probably the least cardiovascularly fit I've been in years. Once I get my knee in line and begin running again, I will repeat this to track progress!
Also did some pull-ups (30), core work (weighted incline situps), and bicep dumbbell sets.
Saturday, Day 26: Yoga 1:05- a fantastic practice from an iPad app ("Fire" TotalYoga TV). This was the the fastest and most sustained vinyasa progression I've done, along with some inversion and headstand work. In fact, I've added a few yoga poses to my Fitness Goals list, including headstand and a few others.
Sunday, Day 27: Rest Day. Best intentions, but long day at work.
Today (Monday), Day 28: Indoor bike power intervals 9 miles / 30 minutes; lift shoulder & triceps (dumbbell work), push-ups, swim planned for tonight.
We are preparing to spend part of the summer at Kezar Lake in Western Maine, where part of Jess's family has gone for decades and where I have had the privilege of joining them now for 10+ years! This is a relaxing, renewing spot (pictured on the top banner of this blog), and also the site of many a nice run (including a 35 miler around the lake in 2007) and a few nice rides over the years. This will not be the summer for an epic run, but I am hoping to run a few times, swim some, and generally enjoy the area.
Monday, June 27, 2011
Saturday, June 18, 2011
Knee update
I've put this in a separate post, so please skip it if you are not interested in my knee.
After 10 years of chronic intermittent knee pain that I attributed (incorrectly) to my IT band, about 8 months of worsening knee pain that I thought was in the joint but was very hard to pin down, and about 3 months since I've really run at all, I got an MRI after physical therapy did not help. The MRI showed the suggestion of a minor medial meniscus tear and some cartilage wear just under it. So last night I saw a PM&R doc at the orthopedic center who specializes in running medicine last night, expecting to talk about whether I need surgery for this minor tear.
Instead, after a thorough (and very instructive) history and exam, he told me very convincingly that my pain, both acute and chronic, is due to poor patellofemoral tracking, with the superolateral undersurface of the patella rubbing against the bottom of the tibia. This is near but not identical to the where the IT band attaches, and it explains almost all of the knee pain I've ever had in this leg, from my first run-stopping episode in 2001, to the very localized stiffness during the first few hundred yards of a run that I've been feeling for the last five years or so, even to the vague pain radiating from the back of the patella to the back of my knee. The abnormal MRI findings? Purely incidental, as no amount of directed knee grinding could actually elicit pain. What did elicit pain? Him putting his finger in a certain spot and having me flex my quads. That, my friends, elicited a lot of pain, and convinced me more than anything that he had figured out the problem.
So, basically this is a case of longstanding patellofemoral pain syndrome (PFPS) or runner's knee. The good news is that it can be treated with physical therapy, maybe a brace, maybe a joint injection, and very unlikely to require surgery. I'm very confident that I will be back running soon enough.
After 10 years of chronic intermittent knee pain that I attributed (incorrectly) to my IT band, about 8 months of worsening knee pain that I thought was in the joint but was very hard to pin down, and about 3 months since I've really run at all, I got an MRI after physical therapy did not help. The MRI showed the suggestion of a minor medial meniscus tear and some cartilage wear just under it. So last night I saw a PM&R doc at the orthopedic center who specializes in running medicine last night, expecting to talk about whether I need surgery for this minor tear.
Instead, after a thorough (and very instructive) history and exam, he told me very convincingly that my pain, both acute and chronic, is due to poor patellofemoral tracking, with the superolateral undersurface of the patella rubbing against the bottom of the tibia. This is near but not identical to the where the IT band attaches, and it explains almost all of the knee pain I've ever had in this leg, from my first run-stopping episode in 2001, to the very localized stiffness during the first few hundred yards of a run that I've been feeling for the last five years or so, even to the vague pain radiating from the back of the patella to the back of my knee. The abnormal MRI findings? Purely incidental, as no amount of directed knee grinding could actually elicit pain. What did elicit pain? Him putting his finger in a certain spot and having me flex my quads. That, my friends, elicited a lot of pain, and convinced me more than anything that he had figured out the problem.
So, basically this is a case of longstanding patellofemoral pain syndrome (PFPS) or runner's knee. The good news is that it can be treated with physical therapy, maybe a brace, maybe a joint injection, and very unlikely to require surgery. I'm very confident that I will be back running soon enough.
Day 19/100 clean living continues
The last week or so has been a good one for clean living. My nutritional habits are far from perfect, but in general they have tended towards healthier and smaller portions, with less refined sugar and late-night eating. Like I said, though, I am far from perfect, as I did enjoy a vintage cola this afternoon. I had to laugh when I was told it is healthier because it has "real" sugar instead of high fructose corn syrup. If we're going to do something unhealthy but fun, let's just admit it! I have yet to try fasting but would still like to incorporate it in some fashion. Perhaps skipping a meal to start? Finally, I am reading The Paleo Solution, a book about a dietary regimen that several of my friends are following. So far it is mildly interesting but not earth shattering. However it is not completely full of shit (yet) so I will keep reading. Reflecting back, I've read a lot of books like this: Atkins's original book, one called Breaking the Sugar Addiction (probably the best one), and many vegetarian, vegan, and live food tracts. It's interesting how they often use the same logic to reach different conclusions. I think in the end we can approach but never reach some very difficult-to-characterize truth about nutrition that incorporates moderation, healthfulness, variety, and minimizing refined sugars. Or, perhaps that opinion is uninformed because I have never committed to and tried any of these specific diet plans.
Yoga has been going well, although after about 14 straight days I realized that at this point a daily practice was not the best idea. Logic as follows: (1) in order to maintain a daily practice, I had time for very little other training, working out, etc. (2) Because of that, my daily practice had to be fairly vigorous, requiring a lot of standing poses with lunges. (3) These were irritating my knee. So, instead, I decided to follow my own nutrition philosophy in a different context, and started practicing moderation and variety. Here is what I've been up to:
Day 19 (today): Yoga (~1 hour) - "Ashtanga Primary Series" from Yoga Today. Plenty of vinyasa with some standing poses and forward bends. Also a nice series in preparation for swinging ("floating") through from downward dog to staff pose and vice versa. The more I explore yogatoday.com the more I am impressed. These are some nice practices, and many are available for free on Youtube. I may overcome my cheap instincts and actually buy one from the website too.
Day 18: Lifting. This was like an old-school workout for me:
Repeat 4 times: 5 pullups
15 pushups (various types)
15 weighted incline situps
bicep dumbbells (2 sets regular, 2 sets static)
tricep dumbbells (2 sets bench DB raises, 2 sets kickbacks)
shoulder 1 (2 sets straight arm raise, 2 sets overhead press)
shoulder 2 (2 sets upright DB row, 2 sets DB fly)
Bonus set: 5 pullups, 15 pushups, 15 weighted incline situps
Day 17: Swim 1500 yd
Day 16: Yoga 30 minutes. "Yoga for sleep" from YogaYak
Day 15: Indoor bike 12.7 miles / 45 minutes / 106W / 17.1 mph
Dayy 14: Lift back / core / chest at O'Connell Center Gym, Swim 1250 yd. (this was a good workout with friends)
Overall it's been a great week, as I reflect back. Work is a little slower-paced, allowing some time for reflection and a few more dinners at home. The kids are all doing well and I am enjoying watching them really start to express their personalities, as well as develop genuine relationships with each other that do not depend on us. And my wife, of course, is amazing.
Today we went to the Retirement Home for Horses and fed carrots to horses with a few other families. Great fun, and I even think I am getting used to the summer heat, finally.
Yoga has been going well, although after about 14 straight days I realized that at this point a daily practice was not the best idea. Logic as follows: (1) in order to maintain a daily practice, I had time for very little other training, working out, etc. (2) Because of that, my daily practice had to be fairly vigorous, requiring a lot of standing poses with lunges. (3) These were irritating my knee. So, instead, I decided to follow my own nutrition philosophy in a different context, and started practicing moderation and variety. Here is what I've been up to:
Day 19 (today): Yoga (~1 hour) - "Ashtanga Primary Series" from Yoga Today. Plenty of vinyasa with some standing poses and forward bends. Also a nice series in preparation for swinging ("floating") through from downward dog to staff pose and vice versa. The more I explore yogatoday.com the more I am impressed. These are some nice practices, and many are available for free on Youtube. I may overcome my cheap instincts and actually buy one from the website too.
Day 18: Lifting. This was like an old-school workout for me:
Repeat 4 times: 5 pullups
15 pushups (various types)
15 weighted incline situps
bicep dumbbells (2 sets regular, 2 sets static)
tricep dumbbells (2 sets bench DB raises, 2 sets kickbacks)
shoulder 1 (2 sets straight arm raise, 2 sets overhead press)
shoulder 2 (2 sets upright DB row, 2 sets DB fly)
Bonus set: 5 pullups, 15 pushups, 15 weighted incline situps
Day 17: Swim 1500 yd
Day 16: Yoga 30 minutes. "Yoga for sleep" from YogaYak
Day 15: Indoor bike 12.7 miles / 45 minutes / 106W / 17.1 mph
Dayy 14: Lift back / core / chest at O'Connell Center Gym, Swim 1250 yd. (this was a good workout with friends)
Overall it's been a great week, as I reflect back. Work is a little slower-paced, allowing some time for reflection and a few more dinners at home. The kids are all doing well and I am enjoying watching them really start to express their personalities, as well as develop genuine relationships with each other that do not depend on us. And my wife, of course, is amazing.
Today we went to the Retirement Home for Horses and fed carrots to horses with a few other families. Great fun, and I even think I am getting used to the summer heat, finally.
Saturday, June 11, 2011
Day 12/100: pleasure in daily activities
Today I got up and had a really nice breakfast with my family (eggs, sausage, bran muffin, watermelon). It seems like a few years ago we had more of these breakfasts, but as life has gotten more complicated and a little busier, they have become a almost noteworthy events. Lately, Jess and I both work out in the morning as well, so make mornings more hectic. Today, however, we both slept in. I'm not sure why breakfast is such a pleasant time--perhaps because everyone is in a generally good mood and not tired, because the food we eat for breakfast is usually quite tasty, or because sipping coffee provides a nice stimulant kick.
Then I mowed the lawn, something I enjoy quite a bit. In the grand scheme of things, this represents the continuation of my journey towards becoming more and more like my father (unequivocally a good thing!). Today was especially relaxing as it wasn't yet hot and I listened to some music while I mowed.
Yoga practice for today was actually surprisingly intense and novel. This was a YogaToday youtube video called Twisting Away Tension, which not only had some novel variations on both prayer twist and supine spinal twists, but had a great core section with leg and arm movements while holding boat pose. I felt great afterwards. It's still interesting to practice yoga while trying to ignore the distractions of playing and occasionally crying children nearby (somtimes next to or on top of me!).
I read with the kids for a little while, then took Cadien out for a bike lesson. She has made some really good progress in the last few days, and I think I will be able to take my hand off the seat -- such a metaphorical step! -- before too long. It's amazing to me, though, how these bike lessons are fatherhood in a microcosm: a delicate balance of coaching, encouraging, teaching, comforting, and pushing.
Finally, I came to work for the evening. So far it has been fairly low key but fun to get back to my "roots" as a pediatrician.
Then I mowed the lawn, something I enjoy quite a bit. In the grand scheme of things, this represents the continuation of my journey towards becoming more and more like my father (unequivocally a good thing!). Today was especially relaxing as it wasn't yet hot and I listened to some music while I mowed.
Yoga practice for today was actually surprisingly intense and novel. This was a YogaToday youtube video called Twisting Away Tension, which not only had some novel variations on both prayer twist and supine spinal twists, but had a great core section with leg and arm movements while holding boat pose. I felt great afterwards. It's still interesting to practice yoga while trying to ignore the distractions of playing and occasionally crying children nearby (somtimes next to or on top of me!).
I read with the kids for a little while, then took Cadien out for a bike lesson. She has made some really good progress in the last few days, and I think I will be able to take my hand off the seat -- such a metaphorical step! -- before too long. It's amazing to me, though, how these bike lessons are fatherhood in a microcosm: a delicate balance of coaching, encouraging, teaching, comforting, and pushing.
Finally, I came to work for the evening. So far it has been fairly low key but fun to get back to my "roots" as a pediatrician.
Friday, June 10, 2011
Day 11/100: clean living challenge
The clean living challenge continues. There are three parts, if you recall: "clean" eating, yoga, and general approach to life. I will discuss each individually (though, of course, they are interconnected).
Eating:
Don't worry, I won't list my daily menu for the last five days. In general I've been doing ok, but not perfectly. Transgressions include: beer the other night, a few protein bars (heavily processed), quesadillas and a burrito (processed flour, lots of cheese). Aside from that, this has been going well. I think my appetite is more reasonable and I don't experience a sickening feeling of fullness after dinner. No desserts, and much less unhealthy snacking.
Yoga:
Yoga has been great. I can feel my alignment and control improving, as well as strength in some specific poses, like shoulder stand, crane, side plank, wheel, and a few others. Still have to watch my knee during some of the backbends and standing poses (warrior series). I have also been incorporating some upper body lifting, mostly calisthenics, and I got in the pool for the first time in 4-5 years as well. It is harder to swim 1000 m than I remember. The highlight of the yoga series so far was yesterday's practice, a 75 minute series incorporating sun salutations / vinyasa, balance, backbends, hip openers, inversions, and pranayama. One thing I have noticed more often lately is how much easier it is to engage the practice and keep my mind free from outside distractions and free from a sense of past or present.
General Approach to Life:
I can't say there have been any major breakthoughs or revelations here. Perhaps minor and incremental changes are really the goal? In that case, I have noticed a slight relaxation in my approach to the demands of work, a slight increase in my ability to be truly present at home, and some good conversations and thinking about our long term vision, as a family, of where our life is going.
In any case, 11 days of 100 puts this "challenge" in perspective, particularly with regard to yoga. It is a challenge to do somethign every day, without fail, but I think there is something worthwhile there. So, more than 10% done and hopefully the benefits will not be linear!
Eating:
Don't worry, I won't list my daily menu for the last five days. In general I've been doing ok, but not perfectly. Transgressions include: beer the other night, a few protein bars (heavily processed), quesadillas and a burrito (processed flour, lots of cheese). Aside from that, this has been going well. I think my appetite is more reasonable and I don't experience a sickening feeling of fullness after dinner. No desserts, and much less unhealthy snacking.
Yoga:
Yoga has been great. I can feel my alignment and control improving, as well as strength in some specific poses, like shoulder stand, crane, side plank, wheel, and a few others. Still have to watch my knee during some of the backbends and standing poses (warrior series). I have also been incorporating some upper body lifting, mostly calisthenics, and I got in the pool for the first time in 4-5 years as well. It is harder to swim 1000 m than I remember. The highlight of the yoga series so far was yesterday's practice, a 75 minute series incorporating sun salutations / vinyasa, balance, backbends, hip openers, inversions, and pranayama. One thing I have noticed more often lately is how much easier it is to engage the practice and keep my mind free from outside distractions and free from a sense of past or present.
General Approach to Life:
I can't say there have been any major breakthoughs or revelations here. Perhaps minor and incremental changes are really the goal? In that case, I have noticed a slight relaxation in my approach to the demands of work, a slight increase in my ability to be truly present at home, and some good conversations and thinking about our long term vision, as a family, of where our life is going.
In any case, 11 days of 100 puts this "challenge" in perspective, particularly with regard to yoga. It is a challenge to do somethign every day, without fail, but I think there is something worthwhile there. So, more than 10% done and hopefully the benefits will not be linear!
Sunday, June 5, 2011
Day 6/100: Getting into the Flow
Yesterday (Day 5) I had a great yoga practice, one of my favorite: the "Grounding Afternoon Practice" from YogaYak. This is a fairly fast-paced, moderate intensity vinyasa practice with a nice flow. I actually lost myself for the second half of the practice, only regaining awareness of the surrounding world as the practice entered the final relaxation/shavasana. That happens often in running but hasn't happened too much with yoga (or any other activity). I welcome the feeling of losing myself. Nutrition was fine yesterday though I did have a root beer when we had company over. I actually consider eating with friends to be one of the sacred rituals (and highlights) of life, so it is hard to feel bad about enjoying food or drink in that context. Breaking bread and sharing conversation is the stuff of life.
Today I haven't done yoga yet, but will later. Making plans to do some swimming before work in the coming weeks, as the city pools are open early for very cheap per-use rates.
Today I haven't done yoga yet, but will later. Making plans to do some swimming before work in the coming weeks, as the city pools are open early for very cheap per-use rates.
Friday, June 3, 2011
Day 4/100 of Clean Living Challenge
So far, so good.
My biggest triumph was completing my yoga practice yesterday despite a workday that didn't finish until 11:30 pm. After a short relaxation practice, I squeaked by before midnight. Otherwise I'm feeling well and enjoying (truly!) the already lessened drive to eat just one hour after finishing a meal. Have I achieved lightness of being and spiritual awakening? Well, not quite, but there are 96 days left, and after that, a lifetime.
Day 3: Yoga practice from Yoga Download - "Gentle Hatha Flow #1". Sometimes the audio sessions are nice, relieving the need to look at a screen from an odd angle and allowing focus on movement and alignment. Instead of relaxing me immediately, this lifted me from exhaustion and enabled me to fall asleep easily later rather than ruminate about the day. Food: wheat bagel, boiled egg, banana; hummus sandwich, yogurt, carrots; falafel sandwich (purchased).
Day 4 (today): Yoga DVD: Rodney Yee's strength building yoga - an interesting and fairly slow paced set of 2 (really 3) sections focusing on vinyasa, inversions, and standing poses. Contains an intense section of handstand preparations. Food: bagel (white!) with cream cheese, turkey and cheese sandwich on wheat pita, carrots, apple, yogurt; brown rice/beans/chicken sausage, green beans, yogurt, orange.
I haven't written much about our garden here. One of my small, daily pleasures is walking into the yard and seeing how the garden is doing. Cucumbers were an early promising harvest, although the cucumbers, melon, and zucchini are mostly killed by mold now. We have corn, carrots, tomatoes (lots!), green beans, and peppers growing; the herb row has been providing daily "spice" in our lives for a couple of months now...
It's getting hot, so we'll see how everything does in the summer.
My biggest triumph was completing my yoga practice yesterday despite a workday that didn't finish until 11:30 pm. After a short relaxation practice, I squeaked by before midnight. Otherwise I'm feeling well and enjoying (truly!) the already lessened drive to eat just one hour after finishing a meal. Have I achieved lightness of being and spiritual awakening? Well, not quite, but there are 96 days left, and after that, a lifetime.
Day 3: Yoga practice from Yoga Download - "Gentle Hatha Flow #1". Sometimes the audio sessions are nice, relieving the need to look at a screen from an odd angle and allowing focus on movement and alignment. Instead of relaxing me immediately, this lifted me from exhaustion and enabled me to fall asleep easily later rather than ruminate about the day. Food: wheat bagel, boiled egg, banana; hummus sandwich, yogurt, carrots; falafel sandwich (purchased).
Day 4 (today): Yoga DVD: Rodney Yee's strength building yoga - an interesting and fairly slow paced set of 2 (really 3) sections focusing on vinyasa, inversions, and standing poses. Contains an intense section of handstand preparations. Food: bagel (white!) with cream cheese, turkey and cheese sandwich on wheat pita, carrots, apple, yogurt; brown rice/beans/chicken sausage, green beans, yogurt, orange.
I haven't written much about our garden here. One of my small, daily pleasures is walking into the yard and seeing how the garden is doing. Cucumbers were an early promising harvest, although the cucumbers, melon, and zucchini are mostly killed by mold now. We have corn, carrots, tomatoes (lots!), green beans, and peppers growing; the herb row has been providing daily "spice" in our lives for a couple of months now...
It's getting hot, so we'll see how everything does in the summer.
Wednesday, June 1, 2011
Day 2/100 of Clean Living Challenge
So far it is going well.
DAY 1: Yesterday I did a very intense, vinyasa-based yoga practice with extra push-ups (I am feeling it today!) from a Shiva Rea DVD. Meals were a wheat bagel with peanut butter, an egg and grapefruit; leftover hamburger with brown rice for lunch, and an excellent stir fry for dinner
DAY 2: A shorter but surprisingly challenging pranayama (breathing) and core practice from a Yoga Today (youtube) video called "Rembering our Rhythm". Meals: granola and soy milk with fruit; leftover stir fry; beans and brown rice with fixins & little banana bread (whole wheat) for dessert.
Part of the challenge, and the "clean living" is letting go of running for now, avoiding a focus on not running, and instead focusing on presence at home and work. Doing ok in that regard for now too.
More later.
DAY 1: Yesterday I did a very intense, vinyasa-based yoga practice with extra push-ups (I am feeling it today!) from a Shiva Rea DVD. Meals were a wheat bagel with peanut butter, an egg and grapefruit; leftover hamburger with brown rice for lunch, and an excellent stir fry for dinner
DAY 2: A shorter but surprisingly challenging pranayama (breathing) and core practice from a Yoga Today (youtube) video called "Rembering our Rhythm". Meals: granola and soy milk with fruit; leftover stir fry; beans and brown rice with fixins & little banana bread (whole wheat) for dessert.
Part of the challenge, and the "clean living" is letting go of running for now, avoiding a focus on not running, and instead focusing on presence at home and work. Doing ok in that regard for now too.
More later.
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