Finding Inspiration

I'm a sucker for an inspiring story. and one of my downfalls is the Ironman Triathlon show. It seems like it airs every year about this time. I sprawl on my sofa, mesmerized by the stories. The Iraq war veteran who lost his leg, went through rehab, and set the Ironman as his goal. The 78 year old nun, who's done this race 50 or so times. The mom who competes to raise funds so that researchers can find a cure for the disease that threatens her kids. And even the professional triathletes who do this year after year, hoping to finally cross the finish line first. I get sucked in, I shed a tear or two for the emotional stories, and I vow to myself that I, too, will... well... how about if I start with just getting off the sofa?

We all have a motivation for what we do, and the decisions we make about health and fitness are no exception. Without that motivation, without some idea that life could be different, we would never make a change. The trick, I think, lies in both finding inspiration, and using it to your advantage. Anyone who's ever tried to lose weight can attest to the fact that there was something - a moment, a person, a comment, a glimpse in the mirror - that led to the thought: "I have to do something. I can't stay like this forever." What becomes of that idea, though, is where dreams either become reality, or they die. A lot depends on how we translate those moments into practical action, of course. The treadmill-as-clothes-hanger present in many homes bears witness to that. But a great deal also depends on where our motivation comes from.

I know a lot of people have experienced the negative side of motivation - the snide comments, the teasing, the stares - that tell us we need to lose weight or get fit. Shame and anger can be powerful motivators. ("I'll show them" can be pretty darned effective.) But when the anger wears off, then what? The best source of inspiration, I would argue, comes from within. I realize that sounds like the beginning of a ridiculously cheesy infomercial, but bear with me. I've tried to lose weight at various points in my life, and for lots of different reasons. And most of the time, I put that weight right back on. The reason, I think, is that I tried to lose weight with the wrong motivation. Usually, it was because someone else wanted me to. A well-meaning family member, maybe, who took me aside to point out how big I was getting. But the one time I was finally able to lose weight and keep it off, I think there were 2 big factors that helped. The first is that I realized I needed to change my lifestyle; I needed to find a new way of eating that I could sustain for the long haul, and I needed to become more active overall. The second, and I believe the most important, is that I decided I wanted to get healthy for me. I wanted to live a healthier life (and not die prematurely of some preventable disease), and I wanted to be happy with how I looked. Not because someone else wanted me to do those things, but because I wanted them for me. That was the motivation that carried me through, and led to a successful set of changes.

I'm not going to stop watching the Ironman, partly because I'm a wannabe athlete who dreams of accomplishing such feats, maybe, some day. But I also know that the inspiration I find in the stories of those athletes I watch will only inspire me if I'm already motivated to be healthy - for the right reasons.

2009 City of Oaks Half-Marathon: A Race Report

This could easily be subtitled "How Rain, Wind, and a Few Overeager Police Officers Combined for a New PR." I had walked this race before, 2 years ago. This is a local race for me, so the convenience factor is the major reason why I decided to participate again. I hadn't walked a half since May of 2008, mostly due to a lack of motivation and life circumstances that made scheduling difficult. Life has been full, especially now that I'm taking classes part-time in addition to working full-time, but I have found in the past that the structure of training for a race actually helps me to do a better job of balancing my time. So I took a look at the calendar and decided to go for it. I registered for the Nov. 1 race in June, and started training in July.

One thing I did differently in training this time was to build an additional 2 weeks into the training schedule. This turned out to be a very good thing for a couple of reasons. First, it took the pressure off to know that if I had trouble sticking to the schedule for a week, I could do that week over and not lose any ground. Second, I knew going into training that I was going to have to schedule time at some point prior to the race to have my wisdom teeth out. Even so, I underestimated how that would affect me physically, and having the option of modifying that week of training was a godsend. Overall, training went well. I was able to stick to the schedule for the most part, and my pace seemed good if not great on my long walks.

Still, as race day loomed on the horizon, I didn't have high expectations. I've struggled with my weight this year, and although I've dropped a few pounds since the beginning of the year, I'm still 25 pounds heavier than I was when I set my PR of 3:18:03 for the half at this same race in 2007. Additionally, the course for the City of Oaks is notoriously hilly; I've done races with a huge hill in the middle of the course for a few miles, but this race has lots of moderate ups and downs, then more ups and downs, finishing with a climb at mile 12. My goal for the race was first, to finish; and second, to go as fast as I could. Setting a PR was a stretch goal, but not one I thought I could realistically reach.

By Friday of race weekend, I had a new worry: the weather. The forecast, which only days before had indicated a typically comfortable and sunny fall day, had deteriorated rapidly. The weather forecasters were now saying there would be rain on Saturday, and on Sunday (race day), there was a chance of showers. I headed to the race expo on Saturday morning in the rain and gray skies, still worried about the weather. I should make a confession here: I've walked in all kinds of conditions, but I'm a real wimp when it comes to rain. I'll walk in almost anything, but I hate to walk in the rain. At any rate, I got to the expo and picked up my race bib, along with a new disposable timing band instead of the typical timing chip you tie to your shoe. The volunteers were friendly and helpful, although there were few vendors. The race is small to medium sized, with room for up to 6000 participants, so I didn't expect (or find) lots of things to see and do at the expo. I headed home after taking a detour to check out the parking possibilities for Sunday, and spent the rest of the day obsessively checking the weather forecasts and debating about what to wear. The forecasters were becoming increasingly certain that it would be raining during the race, with temps in the 50s at the start and throughout the morning. Since it was clear I would be getting wet no matter what, I decided to wear a long sleeve tech T, shorts, and a hat. I set duplicate alarms and headed to bed, but as usual on the eve of a race, I found it hard to get to sleep.

The next morning, I got up at about 5am, checked the forecast again (rain, for sure); pinned my race bib to my shirt and attached the timing band to my shoe; grabbed a towel, change of clothes, water, gels, and snacks for after the race; and headed to Raleigh for the race. I hit traffic on the way to the parking lots, and while it was touch and go for a while, I finally nabbed a spot and got to the starting line about 10 minutes before the 7am start. By then, it was drizzling and very windy. After a few minutes of milling around, we heard the announcer and then the starting gun. Off we went!

We immediately started up a hill, and I had to remind myself to slow down and save some energy for later in the race. My pace was a little under 15 minutes/mile, my goal pace. At about mile 3, the skies opened up. Yep, I was going to be wet, all right. I plodded along, occasionally chatting with other walkers and run/walkers at the back of the pack, and wondered idly whether I looked like a participant in a wet T-shirt contest. I tried not to think about the rain and wind (although I did nearly lose my hat in one strong gust). About 4 miles in, while still at a steady 15 MPM pace, I noticed the police cars trailing us. The half-marathon had a 3.5 hour time limit, and I knew I was on pace to finish in under 3:20, so I was a little surprised to see them so close, threatening to sweep us off the course. I tried to ignore them and plowed ahead. At miles 5-6, the police cars were inching closer, and I suddenly noticed that one was directly behind me. Shocked, because I knew that there had earlier been a good 30 or more people between me and the police cars, I muttered under my breath that there was no way anyone was pulling me off the course; not now, not after getting drenched, not after all the training I had put in. That anger clearly motivated me, and I picked up steam. I passed one woman ahead of me, and managed to get close to a group of about 10 people a couple of blocks ahead, figuring that if they were going to sweep me, they would have to take all of us. Finally, as the course made its way toward mile 7, the police cars passed us. Unfortunately, at about that same time, the skies once again opened up, and the driving rain made me question my sanity. I almost always struggle at miles 8-10 of a race or long walk, and this day was no different. Added to that was the absolute misery of the conditions, so I was definitely wondering what on earth I was doing out there. But I decided that I had put way too much into this to quit now, so I continued on.

I do want to point out how great the volunteers were in this race. I can't imagine that this was what they thought they were signing up for: a miserable day standing out in the rain and cold. But they were all cheerful and encouraging, and stayed at their appointed posts until the last of us had gone by. I thanked as many of them as I could for being out there and helping. They all responded with a smile and encouraged me to hang in there.

By mile 11, I was still maintaining a good pace, although I had lost a bit of time with the rain. After some quick calculations, I could tell I was tantalizingly close to beating my previous PR, but I also knew there were some more hills to come. As we rounded the curve toward the 12 mile marker, I saw another big hill ahead. "Well," I thought to myself, "this is it. Make or break time." I powered up the hill, passing a few people and dodging the faster runners who were passing me. A few spectators urged us on, and before long, I could see the finish line in sight. I glanced at my watch and pressed on. A few more steps, and there I was, another half-marathon walked. I hit the stop button on my watch and looked at the time: I had done it! In the most miserable conditions I ever hope to walk in, I had set a new PR of 3:17:23. I thought back to the police cars that had made me so irritated, and laughed to myself. Without them, I probably wouldn't have done it. I collected my finisher's medal, gave a faint smile to the photographer taking my picture, grabbed some water and food, and headed to the car. Six half-marathons done, and who knows how many more to come?

Overall, it was a good experience, especially considering the PR. The conditions were terrible, but that's Mother Nature for you. The race organizers did a good job, and the volunteers were wonderful. The course is pretty, and had it been sunny, it would have been spectacular to be experiencing the sights of Raleigh on a fall day. Will I do this race again? I'm not sure. My main question is generally whether a race is walker-friendly. Is the time limit reasonable for someone walking at a quick and steady pace? Are the water stops maintained until everyone has gone through? Do the volunteers and organizers treat us like we paid the same money as all the runners, or like second class citizens? Based on those criteria, this race is, for the most part, walker-friendly. My only quibble is with the cutoff time and how the police handled those of us near the back of the pack. They were clearly jumping the gun and trying to sweep us off the course too early. Had they pulled me out of the race, I would have been seriously unhappy. As it was, I'm just miffed and wondering whether the race is a good place for me as a walker. I have plenty of time to decide, though, and meanwhile, I'm admiring my finisher's medal and pondering my next race.

World Carfree Day

Tuesday, September 22 marks World Carfree Day, a day set aside to encourage all of us to think about leaving the car at home and finding an alternative method of transportation. As a walker, and as someone who has more recently became interested in transit issues, I'm a big supporter of efforts like this. I also recognize, though, that going car-free isn't the easiest choice. Here are a few suggestions about ways you can use your car less:

• Carpool. Check with your co-workers and see if anyone lives near you, or find out if a neighbor works near you. Where I live, the regional transit agency offers a vanpool option, where workers who work near each other split the cost of using a van to get to work. In addition to helping the environment, you can save money on gas by splitting the driving.
• Use public transportation. Most areas have some form of public transportation, whether it be a subway, light rail, or bus. You may be surprised at the options you have to get to work or school, plus you have a chance to spend less money when doing so.
• Walk to your destination. The majority of our car trips are for errands, and frequently we're traveling short distances as we shop and take care of personal business. Before you get in the car, think about where you want to go. Is it within walking distance? Lace up your shoes and go for a walk. You'll get some fresh air and exercise while you leave the car at home.

Here's the thing: going car-free can be difficult, and for some people, it may not be an option. One possibility is to think about going car-lite, which is something lots of people do, including me and my own family. When it's possible, we leave the car at home. Sometimes it's not, though, or using alternate transportation may take hours for a short trip. So for those occasions, we use the car. The basic idea is to be thoughtful about the choices we make regarding how we get from Point A to Point B. Giving up a car entirely may or may not be the right option for you. But I would encourage you to at least give it some thought. Who knows? You may like what you discover, and you may even find that you're enjoying using your own 2 feet to get where you're going. For more details and ideas, visit the World Carfree Network.

A Pedestrian's Open Letter to Drivers

Dear Drivers,

I see you every day as I walk around town, but sometimes I wonder: do you see me? I try to be a good pedestrian and share the roads. I look both ways before crossing the street. I try to make sure I cross with the traffic light. I make an effort to make eye contact with you, and I try to be predictable so you won't worry about me darting in front of you and causing an accident.

I know I'm smaller than your vehicle, and that in a contest of woman vs. machine, I would lose. So I make an effort to be responsible, and I think of myself as someone who walks defensively. And yet, from time to time, I wonder whether it's enough. I step into the crosswalk when the light turns green, and out of the corner of my eye, you come quickly toward me, starting your turn. Do you see me? Do you notice me standing in front of you? Does it even occur to you that other people use the streets and sidewalks? Do you realize that while cars rule the road, pedestrians often have the right-of-way?

A lot of times, I walk without incident. But I've also had more than my share of difficult interactions with your fellow drivers (which probably comes with walking more than the average person does). So I'm a little jaded these days. I don't know whether to trust you or not. I approach crosswalks with an overabundance of caution lately. I still remember a few months ago the driver who yelled at me for having the audacity to cross the street when I had the right-of-way, and refusing to yield to him when I wasn't required to. I confess that sometimes I assert myself rather than wait when I know I have the legal right to cross. It's probably not the smartest or safest thing to do. But it makes me think: do drivers really know the rules of the road? Is it that you don't understand your responsibilities as a driver and my rights as a pedestrian? Or do you just not care? Maybe you're in a hurry to get where you're going. Or you're distracted by the bad day you've had and you aren't taking in all of the things and people around you.

I want to give you the benefit of the doubt. I know that all drivers aren't bad; heck, I drive too, and I hope I'm kind to other drivers and pedestrians more times than I'm not. I know that nobody's perfect. But I'm also worried, and a little afraid, because the odds are that if we keep going this way, one of us is going to be hurt. And in that woman vs. machine contest, it's likely to be me. So I'm asking you - no, I'm begging: please look around, and really see. There are more of us walking than you might think.

I'll tell you what; I'll make a deal with you: if you promise to try harder to be a more careful and observant driver, then I'll promise to be a less aggressive pedestrian. I'll try to be more concerned about staying safe than being right. And between the two of us, maybe we can make things safer for all of us, drivers and pedestrians alike. So what do you say; do we have a deal?

Yours truly,
A Concerned Pedestrian

Walking with Dogs

I've lived in my house a little over a year, and I walk around my neighborhood a lot. I would guess that I've traveled a few hundred miles on these streets on foot. I tend to be out and about pretty early, so I don't see a large number of people on my walks. But I do run into a few, and sometimes I encounter some of the same people from week to week. I'll try to make eye contact, maybe nod and smile or say "hello" or "good morning." Occasionally I'll get a greeting in return, but most of the time the other walkers don't acknowledge me at all.

I have noticed a difference, though, when I walk with a dog. I don't have any pets of my own, but I pet-sit for family and have friends who occasionally bring their dogs along on our walks. It's funny, but when I'm walking with a dog, the other walkers are suddenly friendlier and more talkative. One day recently, a friend came over with her dog, and we set off for a walk around my neighborhood. As we walked and talked, we passed a neighbor I'd never met before who was in her front yard. She stopped us and asked the dog's name (it was Gracie), and began petting the dog. She then asked us to wait a moment while she went inside to get a treat for Gracie. I turned to my friend, a little stunned. My friend thought I must live in a friendly neighborhood, and I had to burst her bubble. "No one here ever talks to me," I muttered as the woman returned. She introduced herself and asked our names, promising to remember us if we walked by again. I think that was the only time I spoke to a neighbor in the prior 6 months.

The same thing happens when I'm out walking with my parents and their dogs. We get extra attention because one is a Dalmatian, so he's pretty noticeable. He is, in fact, quite popular with children in particular, who often began the interaction by saying, "Mom, look! It's the dog like from the movie, the dal...what's it called again?" They may struggle with the name, but they remember the spotted dog, and are especially eager to pet him and talk to him while the parents engage us in conversation. (And meanwhile my parents' other dog looks on impatiently, being completely ignored until someone finally notices her and asks, "Oh, your other dog - she's nice too.")

I've decided that somehow walking with a dog makes people seem less threatening and more approachable. It's rare that strangers speak to me when I walk along, but once I step out with a dog by my side, people are suddenly friendlier and more willing to smile and say hello. I mean, who doesn't love a furry, happy pooch? It's not that I mind being mostly ignored when I'm walking by myself - and in fact, I often enjoy the solitude. But it is nice to occasionally be reminded that there are other people around, even if they aren't attracted so much by my sunny personality as by the 4-legged companion by my side.

Do I Look Like the Welcome Wagon?

It happens to me more often than I would expect. I'm out for a walk, moving at a pretty good pace, basically minding my own business. Suddenly, a car approaches. I pause, then begin to make my way around the vehicle. The driver rolls down the window, pokes her head out, and says, "Excuse me, but we're lost. Can you give me directions?"

I don't mind helping people; in fact, I enjoy it. But there are times when these lost people aren't so appreciated. Sometimes I'm taking a nice, leisurely stroll, and I don't feel bothered by an interruption. At other times, though, I'm tempted to ignore them. One day, I was doing a long (as in 14 mile) training walk for an upcoming half-marathon. I'd already gone about 8 miles, and I was definitely feeling the miles and starting to lose steam. A couple in a pickup truck slowed and then stopped ahead of me. I figured they were parking so I moved over on the sidewalk to give them some room and started to walk by. "Sir?" they called out. (It must have been the hat I was wearing, along with my short hair. But calling a woman "sir" isn't the best start to a conversation when you want someone to help you.) I gritted my teeth and turned around. "Me?" I asked. Sheepishly, they explained that they were looking for directions to the interstate. I paused, trying to think. Wait, that was miles from here, and meant lots of twists and turns on back roads. "Well..." I said. "It's kind of hard to explain how to get there from here." The man was clearly unimpressed, and said "you must not have lived here long." I informed him that I had lived in the area for more than 10 years, thank you very much, gave him a bit of a look, and stomped off. I was still fuming a mile later, but at least I picked up my pace for the latter part of my walk. (And I'll offer a tip to any direction-seekers out there: insulting the person you're asking a favor from will generally not endear you to that person.)

Another time I was doing intervals, which meant I was more focused on my pace than usual. I was wearing headphones and listening to up-tempo music on my iPod to help me. A van pulled up from behind, the driver honking his horn. I ignored him, hoping he would get the hint. He didn't. Instead, he honked more persistently until I took off my headphones and looked at him with a sigh. He asked directions to a place he was nowhere near, so I told him he was miles away, but he should head thataway and ask someone else for directions farther down the road. (All of which begs the question: why do these people always seem really far away from their destinations when they're hopelessly lost?)

To be fair, not everyone who asks for directions is like these people. But still, many of them have no reservations about stopping a total (and sweaty) stranger. And when I'm wearing headphones, I have to wonder: do I look like I'm out for a pleasant stroll, hoping for a bit of conversation with anyone who happens to drive by? Still I do what I can, and am usually able to help people get where they're going. In fact, on one memorable occasion a couple was wandering around the local college campus looking for a particular building, and I (somewhat sweatily) offered them a slightly soggy campus map I happened to have in my pocket. They accepted gratefully... and I don't think it was that wet.

It's funny, though, because it never occurs to me to ask for directions from random pedestrians. Do I just have one of those faces? Maybe I seem sort of approachable (although on days I'm out for a training walk, I would imagine my expression often seems grim). I've been wondering if there's some way I can cash in on this ability I have. Maybe I can get kickbacks from local businesses for steering these lost souls their way. Hey, I think this idea might have potential...

Celebrate Earth Day by Walking

As people around the world celebrate Earth Day (on April 22) and Earth Month (during April), they need look no further than their own feet for inspiration. Walking is a fantastic form of transportation that's low impact both on your body and the environment. Here are a few ideas for how to implement more walking into your day:

• Park your car farther away from the store when you go shopping. Instead of circling the parking lot multiple times looking for the absolute closest parking space, park at the far end of a row and walk.
• Rather than emailing a colleague at the office, get out of your chair and deliver your message in person.
• Take the stairs rather than an elevator or escalator. In addition to the extra walking, you'll get the extra benefit of raising your heart rate by climbing the stairs.
• Look for ways to get to work or school that don't involve driving your car alone. If you live close enough to walk, try it for a day or two to see if you can do it all or most of the time. If you live too far away to walk comfortably, consider walking to a nearby bus stop and riding the bus to work.
• Instead of driving a mile or less to run errands, walk to the grocery store or post office. It will save wear and tear on your car when you're not using it to drive short distances, and you'll improve your health in the process.

These are only a small portion of the many ways you can get more walking into your life. Here's the main idea: as you get ready to plan an excursion, think about whether there's a way to walk part or all of the way to your destination. Before long, you'll be walking more and more every day, and wondering how you ever got anywhere without using only your own two feet.

Earth Day

Exercising on a Budget

I've been reading and hearing a lot lately about the effects of the economy on people's exercise habits. The gist of most of the stories seems to be about what gyms are doing to attract and retain customers when people are cutting their budgets to the bone. My first reaction is that it makes me sad to think that people have to sacrifice their health and fitness because they can't afford to exercise. But there are other alternatives for exercise that don't cost a lot of money.

I've never been a big fan of gyms for my own use. I certainly wouldn't say that belonging to a gym is a bad idea for everyone. But I've never been very comfortable exercising in front of lots of other people, many of whom are intimidating to me because of how good they look and how much they obviously work out. Another thing about gyms that doesn't appeal to me is that many have way too many mirrors, not to mention the big windows at the front so that everyone driving by can see me sweat. Fortunately for people like me, there's another option: walking outdoors on my own. I don't have to pay a monthly fee to lace up my shoes and go walking; all I have to do is walk out the door. I chose walking as my preferred form of exercise for a number of reasons, and high on that list is that I'm a cheapskate. I've always loved the fact that the only thing I really need to spend money on to walk is a good pair of walking shoes. That's it. No membership fees, no fancy equipment; just a pair of shoes a couple of times a year. Heck, I'd probably have to spend money on shoes even if I was going to the gym. Sure, there are always things I could spend money on to make my walking experience more fun: walking socks (what can I say - I'm a sucker for comfy socks) and an iPod are two of my favorites. But those are luxury items, not necessities. So at a time when lots of people are paying more attention to dollars and cents, it's nice to know that walking provides a budget-friendly exercise option. And that's something that will lead to a better bottom line (pun fully intended) for all of us.

Out of Hibernation

While fall is my favorite time of year, spring is probably a close second. This year in particular, I'm really looking forward to the weather changing. The winters here are generally pretty mild; we're lucky to see snow once or twice during the season. (And when I say "see snow," I mean that we'll get a couple of inches at a time, maybe.) The weather this year, though, has been a little worse than normal. It's been colder and wetter than the past several years. We've certainly had a few warmer spells, but for the most part, winter has hung on and made it highly undesirable to be outside for any length of time.

In spite of the fact that I walk outdoors most days, I tend to be a wimp when it comes to walking in the rain. And because this winter has been wetter than usual, that means I haven't been walking as much as I'd like. Sometimes that means I do an exercise video indoors, and other days I just won't walk as far. The result is that my weekly mileage is suffering, and I'm eager to get more miles in. The weather, unfortunately, has not been cooperating lately. We've been having stretches of 3-4 days in a row of rain, and it's been colder rain at that, with temps in the 30s and low 40s. Ick. The upshot is that I've been holed up this winter, not getting out nearly as much as I should. I feel a lot like a bear that's been hibernating, and it's time to wake up from my long winter's nap.

Lately I've been pondering the old saying about March coming in like a lion, and it sure does seem as if that's true this year. Supposedly spring starts on Friday, and I for one can't wait. Now I realize that it's not like Mother Nature is going to flip a switch on March 20 and suddenly the birds will be singing, flowers blooming, and sun shining. (I can still imagine it, though, can't I?) Still, when I see March on the calendar, I know that warmer weather can't be too far behind. This year in particular, I'm hoping that will translate into more and longer walks. I've been struggling to walk over 15 miles a week, and by usual goal is 20. I definitely have some ground to make up. But if the weather gets better, you'd better believe I'll be out enjoying it. So here's hoping that March will be going out like a lamb this year.

The Dangerous Things We Do

We hear a lot - and talk a lot - about distracted drivers. We see them all the time: putting on makeup in the car; talking or texting on cell phones; blasting the radio while doing their best impressions of Jay-Z or Beyonce. Pedestrians, cyclists, and even other drivers complain about these drivers who are so engaged in other activities that they don't pay full attention to their driving, and sometimes the result is an accident.

For pedestrians, the shoe is now on the other foot (pun intended). NPR reported recently about a group of Ohio State researchers who are studying the effects of electronic devices on pedestrian safety - except this time, the pedestrians are the one causing the problems. It's probably no surprise to hear that there's evidence that injuries are on the rise as more and more people walk while distracted by iPods or cell phones. Some have worn headphones and turned up the music so loud that they didn't hear a train approaching and were struck and killed. Others have stepped into the path of an oncoming car while talking or texting on a cell phone and were seriously injured.

It saddens me to hear of incidents like these. For obvious reasons, of course, as no one wants to imagine the sadness of those left behind after an entirely preventable accident. But I'm also worried about the problems we pedestrians can create through our inattention. Those of us who walk share responsibility for our safety with our fellow citizens on the roads and sidewalks. It's easy to point fingers at those drivers who pay more attention to changing the radio station than on operating a several ton vehicle. But when we pedestrians step off the curb and into traffic without looking because we're distracted by a text message we have to send right that minute, we too are responsible for creating a dangerous situation.

So what's the answer? I've certainly used an iPod on my walks, and I'm not eager to give it up. But it's also true that it probably prevents me from paying full attention to my surroundings. Some answers are relatively easy: if you can't hear a car or pedestrian approaching, turn down the volume. As for the cell phones, that's easier for me than for others, I'd guess, because I rarely use one and haven't yet entered the brave new world of texting. Honestly, though, if you're walking for exercise, I can't see a lot of benefit in talking on the phone the whole time. I certainly understand the desire of some to carry a phone for emergencies, and I don't think most would have a problem with that. But is it really necessary to give your BFF the blow-by-blow about your disastrous blind date while walking around town? if it is, I won't judge (but I will reserve the right to shoot you a dirty look if your story interrupts my peaceful morning walk). But I beg you, put the phone down for the 15 seconds it takes to look both ways and cross the street. You owe it to the drivers, cyclists, other pedestrians, and mostly to yourself. You're doing a good thing for your body by walking, so you might as well do what you can to keep that body safe while you're at it.

Walking Smarter and Faster

One of the things I love about walking for fitness is that it's accessible: almost anyone can do it, and it doesn't cost a lot. I was a little concerned, then, when I heard about this study, which suggests that the best way to lose belly fat is through high-intensity exercise. To me, that sounds like other forms of exercise I don't enjoy: hitting the gym to lift weights, running, swimming, etc. And boy, I really do not like running. In reading the article, though, there's some good news: vigorous exercise doesn't necessarily mean doing those things I dread. Instead, the way to lose belly fat is to increase the intensity of the exercise, in the words of the article by "walking or jogging more vigorously on some days of the week."

As part of the training I do for half-marathons, I've discovered the benefits of intervals, which are basically the kind of higher intensity activity they're talking about here. Essentially, I walk faster for periods of time during my walk. For example, I'll start with fartleks: walking faster until I get to some point in the distance like a street light or a driveway, resuming my previous speed until my heart rate returns to normal, then repeating the process. After a few weeks of that, I'll do intervals, where I walk fast for a minute, then slower, then repeat. Over time, I can work up to longer periods of walking fast (2 minutes, say) and shorter periods of walking normally.

It's amazing how much of a difference intervals can make, both in terms of being a better workout and increasing my level of fitness (I really believed it's helped to improve my race times). So this study is actually good news for us walkers. It means that we can continue to do the form of exercise we love, and we can become more fit by adding some intervals into our walking routine. So let's keep walking, and do it a little faster from time to time. Before long, it sounds like we'll be seeing the benefits in a tangible way.

Defeating the Fat Gene

A recent study looked at whether it's possible to fight the effects of the "fat gene" - a genetic component that makes some people gain weight more easily. I've often wondered whether I have this gene, but I suspect that's because I'm looking for a new excuse to offer for not paying attention to my weight: "it's not my fault I'm fat; my genes did it!"

This particular study focused on the Amish community. I guess the premise is that because of the amount of physical activity that's factored into their days, they would make a good group to study in order to see whether being active helps fight the genetic effect. The good news: it does. The bad news: fighting it requires 3-4 hours of physical activity each day.

I can look at a study like this and be discouraged. As it is, I struggle to fit in even an hour of exercise every day. I could probably squeeze in another 30 minutes if I tried, either by sneaking in a walk on my lunch hour or postponing dinner briefly while I walk around the neighborhood. But I get overwhelmed when I think about trying to come up with 2 to 3 more hours of exercise day in and day out.

On the other hand, the study holds some promise. For one thing, it is possible to combat the effects of a gene that otherwise would relegate people to a life of being overweight. For another, the 3-4 hours of activity doesn't have to mean we spend that entire amount of time "working out." All kinds of things count: walking to the mailbox, gardening, cleaning the house. Basically, anything that gets your heart beating and your body moving. In fact, it makes me wonder: how much activity am I already getting, and how hard would it be to add more? At work I sit at a desk much of the day, but I bet I could easily increase my activity level: Deliver a few messages in person instead of by email. Take the long way walking to the bus stop. Walk a mile to the store instead of driving. If I do more of these things, I have a feeling I'd get more exercise into my life - and fight the fat whether or not I have the fat gene.

Help in the Search for Walkability

A while back I heard about the website Walk Score and it intrigued me. The basic idea is that you enter your address, and the site calculates a walkability score for you. It maps out your location and whether you're close to things like grocery stores, schools, and parks, and uses that information to determine whether your neighborhood is walkable. It's something I thought about a lot when I was looking for a house, and I think it's a great concept. In practice, though, there seem to be a few kinks to work out. One is how the site categorizes locations; in my case, it considered Orange Julius to be a bar(?). (And apparently, being close to a bar is a good thing.) It also doesn't have a way to take into consideration things like sidewalk availability and how much traffic there is. Where I used to live was an area I considered highly walkable, both because I was close to lots of things and because there were plenty of sidewalks and trails. Yet walkscore.com gave it a low score and called it "car-dependent." Where I live now is pretty walkable too, in my opinion, but it's hampered by a lack of cohesive sidewalks and proximity to a set of busy streets without crosswalks. But the site gives my current location a high score for walkability.

The upshot: despite a few minor flaws, it's a great idea and a pretty good resource, especially if it gets people thinking about choosing where they live based on how easily they can get places by walking. Check out your own address and see what you think.

Five Years Later

It was 5 years ago today that I started on this journey toward a healthier life. I was seriously overweight, with sky high cholesterol, and it was a visit to the doctor (and those scary numbers) that prompted me to do something about all of it. It's been a hard road at times, and not always a straight path. My weight has bobbed up and down, and right now I'm not where I want to be permanently. But I'm nearly 80 pounds lighter than I was 5 years ago, and I think that's something to celebrate. I'm also capable of walking a heck of a lot farther than I did then. That first day I'm not sure I even walked a mile, and today I went for a total of over 5 miles. I've also completed 5 half-marathons, something I never dreamed of when I was overweight.

I did it all one step at a time. And I think all of us who love walking do that every day. One step, then another, until we get where we're going. The journey never really ends, so instead we keep putting one foot in front of the other, walking toward a healthier life.

Fall into Walking

I love this time of year. Without a doubt, fall is my favorite season. Living as I do where it can get pretty hot during the summers, fall to me means cooler temperatures, less humidity, and the beginning of the most beautiful months. As September moves into October, we feel the cooler weather and breathe a sigh of relief. Finally, a chance to be outside without sweating profusely or being eaten alive by mosquitoes.

I believe that fall is the perfect time to get into walking for exercise and better health. In fact, it's when I started walking regularly for the first time. It's been just about 5 years since I started this journey toward an active, healthy lifestyle. To to me, fall is special, because it's an anniversary of sorts, a reminder of where I came from. Fall is also, in my mind, a time for new beginnings. A time to leave behind the hot, lazy days of summer and get outside.

The sunny, crisp days of fall are also perfect for hiking. You can experience the great outdoors with more of your senses. You see the beautiful colors as the trees lose their summer greens and burst forth in a riot of color. You hear the crunch of leaves under your feet, or the snap of branches as a deer runs off in the distance. You smell a campfire off in the distance, or simply the clean and crisp scent of fall. You feel the fall breeze across your skin. And you taste a fresh apple, juice running down your face when you bite into it. (You did remember to bring a snack for the trail, right?)

Fall is perfect for walking. It's comfortable to be outside this time of year, and walking is best experienced outdoors. The temperatures are often perfect: not too hot, not too cold. There's still daylight in the morning or evening before or after the school or work day. All in all, it's a great time for walking. So put on your shoes and get out there already!

Exercise in a Pill?

I heard the recent news reports about being able to avoid regular exercise but still remaining fit by taking a pill. To me, it seemed like I must be reading The Onion; this couldn't possibly be true, could it? But the more I thought about it, the better it sounded. No more early mornings, dragging my tired body out of bed before dawn to go walking in the dark. Goodbye to heavy breathing and a pounding heart. Enough of the red face as I struggle up a steep hill. And farewell to sweating like a pig. (I never was one of those dainty women who glisten.) How great this could be!

Yet even as I ticked off a long list of positives (no more nearly getting run over by eager motorists!), I began to think a little wistfully of things I might miss. No more having the streets to myself, listening to the birds (and an occasional rooster!) I hear when there's less traffic. No longer would I see the sunrise in all its pink and purple glory as I crest that hill. I don't want to say "so long" to the feeling of accomplishment that I've walked more miles before work than most people do all day. And I think I'd even miss the sweat, because it helps me realize how hard I've worked doing something good for my body and my overall health.

Soon I expect to see an article refuting that study, proving that you can't skip the work required to get fit simply by popping a pill. But until then, I'll be content with doing things the old-fashioned way: putting one foot in front of the other and walking my way to health.

See, I Really Am Smarter than a Fifth Grader!

I read this article recently, talking about a recent study which shows that exercise (in this case brisk walking) helped to increase the brain function among those with memory problems. Apparently, there has been some anecdotal evidence of the positive effects of physical activity on mental ability, but this is the first study showing some actual (if small) results.

I, for one, am not surprised at the findings. The time I spend walking is some of the most mentally productive of my entire day. I often find myself, while I walk, doing things like working through a problem, planning out my day, or thinking about ways to approach a project at work. Many times, by the end of my walk, I've found a solution to a difficult issue or thought of a new idea that hadn't occurred to me before. So this study proves what I've long suspected: that exercise actually enhances mental functioning. In other words, engaging in physical activity really can make me more smarter. ;-) I didn't need to spend all that time going to class. Instead, I should have simply walked more!

Okay, maybe that's taking it a little too far. It does give me one more thing to add to the list of the many benefits of walking., though. But I bet all of you who walk already knew that, right?

Walking for Transportation

As gas prices hover at levels I've never seen before in my driving days, I'm finding that I'm more and more interested in finding ways to get around that don't require me to use my car. Several days a week, I drive to a park and ride lot and catch a bus to work, saving me nearly 60 miles a day of driving. I deliberately chose my neighborhood to live in so that I would have the option of walking to stores and restaurants. But the thing is, giving up the car means giving up convenience, and I still struggle with sacrificing ease of use for a cheaper (not to mention more eco-friendly) method of transportation. The reality where I live is that public transportation is not the most efficient way to travel. We rely on buses here, because the funding for high speed rail hasn't garnered enough public support to get off the ground. Buses are okay, but they have to fight the same traffic I do in my own car, plus the schedules don't always make sense when you're trying to get from Point A to Point B. Then there's the functional aspect: if I want to go grocery shopping, for example, it's going to be tough to carry several bags plus cart home a gallon jug or two of milk, and juggle it all on the bus. It's a whole lot easier to just hop in the car, pile it all in, and drive home.

But I've been thinking more lately about whether it's possible to accomplish some of these errands on foot. Probably the biggest obstacle remains, though, how to contend with getting the items I've purchased back to my house. I've been exploring the idea of getting a personal shopping cart, which would help immensely in transporting the merchandise home. If it's a collapsible version, then I can take it on the bus. I've seen a few around town, and they look pretty useful to me. Problem is, does getting one of these make me a bag lady? :-)

Sidewalk Etiquette

It's one of my pet peeves: I'm out enjoying a walk, making my way along the sidewalk, minding my own business, when I see some people approaching. Sometimes it's a married couple or a pair of friends, or occasionally a group out walking together. Soon it becomes clear that there's not enough room on the sidewalk for all of us. Remembering what I learned way back in elementary school, I move to the right, making sure I'm taking up no more than half of the sidewalk. Those coming toward me, however, aren't moving aside. In fact, they continue to take up the entire width of the sidewalk. I think to myself, "It's common courtesy. Surely they'll make room for me in a few seconds." Yet still they come, headed straight toward me, making no sign that they'll allow me to pass. I look around and assess my options. Road to my right - no, that won't work; I'd rather not get hit by a car or bike today. Trees on the left. Nope, that won't work either, unless I'm someone who likes getting a black eye from an oak. I look forward again - why aren't they moving? I make a futile attempt to make eye contact; maybe they don't see me? They glance my way and return to their scintillating conversation. Maybe if I make myself really tiny I can squeeze by? But no, I'm not a miracle worker (and why oh why didn't I lose those last 20 pounds?). Finally, I turn almost sideways, one foot on the curb, and somehow slide by with only a minimum of contact. I manage a semi-civil "hello" as they pass by, and one glances over her shoulder, looking at me as if to say "where did you come from?"

Fortunately it doesn't happen all the time. But it's often enough that I wonder: are these people that oblivious? I'm no physics major, but even I can figure out that people headed toward each other in a limited space are destined for a collision. It's a giant game of chicken, and I'm almost always the one who blinks. Some days, though, either because I'm irritated enough or just too tired to care, I stand my ground. I move over as far as I can, and then I don't move any more. Sometimes, they move at the last minute. Other times, they bump into me (usually with an accompanying glare). But I feel better somehow that I've stood up for myself (it's the small things, I know). But what I really want to know is, do they honestly not see me? Are they so engrossed in conversation that they don't notice me standing right in front of them? Do they really not know what to do? Or am I the only one out there walking whose parents taught her some manners? Maybe I need to start a safety campaign. I'll print up brochures and bumper stickers, and make T-shirts. Come up with a catchy slogan. March on Washington. Today, my sidewalk; tomorrow, the world. Hmm, on second thought, I think I'll keep moving over - and sometimes muttering under my breath. So if you see someone out there walking who looks like she's talking to herself... well, maybe it's merely a friendly walker who's just had one of these encounters of the too-close kind.

I recently heard about a contest our elected representatives in Congress conducted to see who could walk the most in a predetermined period of time. It got me to thinking again about how easy it is to fold walking into a daily routine that strives for an active and healthy lifestyle. And I don't know about you, but what greater motivation than a competition? And not to be too corny, but in a contest like this, everyone wins; all the participants gain a greater level of fitness by adding exercise every day. Sometimes it seems like we try to make things complicated and set up elaborate plans to incorporate exercise and a healthy diet into our everyday lives. I think about the weight I want to lose and the miles I'm not putting in, how out of shape I feel walking up a few flights of stairs. But maybe it's not so hard. Maybe all I need to do is take a step. Start from where I am, and move forward. Not with a big plan about losing lots of pounds or walking so many miles. But taking steps, literally, toward a healthier body and life. When I look at it that way, maybe it's not so hard after all.

A Case of the Ughs

Since my last race in early May (the Flying Pig in Cincinnati, OH), I'm finding that I have a distinct lack of motivation to walk very many miles each week. I like to shoot for about 20 miles/week, but lately I'm lucky to walk 10-12. Some of it's life - lots of distractions (work, family, etc.) - that mean there often don't feel like there are enough hours in the day to get it all done. Sleep isn't always easy to come by when things get busy, which makes it awfully tough to get out of bed at 5:30am to go for a walk. Some of it's the weather; last week here we had multiple days of 95-100 degree temps during the day, which meant that in the early AM when I'm walking, it's 75 degrees and 95% humidity. And some of it's my personality: exercising because it's a good thing to do can't always make me feel like getting out the door. I sometimes, maybe even often, need a goal to pursue or a deadline that's looming ahead to help me kick into gear.

The problem is this: life will always be busy; it's summer so the temps will be high for a while; and I don't have a race on the calendar. So what do I do? I'm still working on that, but I do have some ideas. One is to find a smaller race to shoot for, maybe a local 5K, to give me something to look forward to. Another is to set some interim goals: step up my mileage incrementally (15 this week, 18 the next, etc.). I should probably also set some goals to take off the weight I've recently gained. And another thing I may do is explore some other exercise options to give me some variety in my fitness plan, things like biking or swimming. Finally, I can look for ways to get some walking done in a practical way; I can go to the store or run errands on foot (no pun intended).

Ultimately I'll get my weekly mileage to where it needs to be, I think. Until then, I need to keep plugging away as best I can - and get off the couch.

Why I Walk in Races

When I tell people (usually non-walkers) that I'm training for a race, I usually get a puzzled look, or sometimes a double-take. "What?" they'll ask. "Why are you doing that? Is it a walk-a-thon? You don't think you're going to win, do you?"

It's a little hard to explain in a short 2 minute conversation. But here are the reasons I do races:

1. The challenge. I did my first race a few years ago to prove to myself that I could walk 13.1 miles all by myself. I'd never done anything that physically demanding before, and even a few years before that, I could only walk a couple of miles at a time. I walk long distances to show myself that I’ve come a long way and that my body is capable of doing amazing things if I push myself.

2. The travel. Participating in races allows me to go to fun places and see cities in a whole new way. I’ve walked through Cinderella’s Castle at Disney World and along the Ohio River in Cincinnati. I’ve even explored parts of the city where I work up close, in a way I’ve never seen before. Choosing a destination for a race is only half the fun; the rest comes with being able to see a place literally at eye level. To experience a city on foot is to have a better understanding of what it’s about.

3. The competition. When I walk in a race, I don’t compete with the other racers. Instead, I compete with myself, trying to go faster than my previous best time. Each race is an opportunity to test myself and improve my fitness and my speed.

4. The discipline. The experience of training for a distance race is an exercise in motivation and determination. Every time I want to roll over and go back to bed instead of going for a training walk, I have to ask myself how much I want it. How badly do I want to finish the race - and finish it well? Sometimes I have to make choices about how I spend my time, and do things like choosing to go home and go to bed early instead of staying out late. Those are the gut-check moments, the times when I choose health and fitness instead of short-term fun. The discipline required by the training schedule is good for me, because it helps to provide a structure for how I spend my time and for my exercise regimen.

So there you have it: the reasons why I walk in races. What are yours?

The Search for Walkability

I recently bought my first house, and I found the househunting process to be a challenge. Everyone makes their list of must-haves, and at the top of mine was location. No surprise there, but my criteria were different from some. Specifically, I wanted a location that was walkable. Sure, I wanted a neighborhood where I could take my daily walks. But I also wanted an area where I could walk to things: the grocery store, shopping, restaurants. In short, a place where I can get around on foot - and without a car - if I need or want to.

Finding that neighborhood turned out to be harder than I thought. First was the task of communicating to my realtor what I wanted and why. It's not the most typical request, so that took some doing. We looked at several homes in areas with walking trails and greenways. I could walk for miles around the neighborhood, but if I wanted to go to the grocery store, I'd have to cross a 5-lane road or a highway with no crosswalks. I know that other areas of the country are more pedestrian-friendly, but where I live (as in many places), it's a car-centric culture. The only way to get to many places is by automobile.

My desire to walk around town is a foreign concept to many. The good news it's that it's not impossible: I found a house that fits the bill, and I moved in last month. The process, though, was enlightening for me, and it's made me more interested in pedestrian safety and walkability. We have a long way to go around here if we want to be welcoming to walkers. But I think it's ultimately worth it.

Hot! Hot! Hot!

North Carolina, where I live, is having a heat wave: highs this week have topped 100 a couple of times, with more promised. I walk in the mornings before work, and yesterday when I stepped outside at 5:45am, it was 80 degrees. I mean, that was the low temperature for the day. Plus it had rained a few hours before, so it was downright steamy out. One of those days when you feel a wall of stickiness when you walk outside.

Now I don't know about you, but I sweat. I don't glisten, or perspire in some sort of elegant, ladylike way. I sweat. By the time I got back from my 3 mile walk, I was soaked from head to toe. So what do I learn from days like this?

1. Walking early is the best solution. I'm lucky, because I'm a morning person. But even if I wasn't, there's no way I'd be walking at the end of the day when it's 90+ degrees out.

2. Tech fabrics are great. They don't keep you from sweating, but they do help the sweat evaporate more quickly, thus keeping you cooler.

3. You hear this a lot on hot day, but hydration is important. As much as I sweat, I can lose a lot of fluids on days like yesterday.

Another Race

After lots of pondering, I've decided to take the plunge and register for another half-marathon. This will be my 4th half altogether. It's the City of Oaks Half-Marathon in Raleigh, NC, and takes place in early November.

The main reason I've hesitated to do another race is because I've been trying harder to lose weight. In my experience, it's tough to train and concentrate on weight loss. For me, one of the biggest issues is my eating after the long training walks on weekends. I'm absolutely ravenous for the rest of the day after most of them, and I find that I can easily justify eating anything in sight: "Gee, I just walked 10 miles, so I can eat those 5 brownies." Obviously, the math doesn't add up, and calories consumed aren't outweighed by the calories burned. So I have to really watch myself on the weekends, even more than usual.

I decided to go ahead with the race, though, mainly because the discipline that training requires is a good thing for me. It provides structure to my workouts, and provides a goal I can work toward. So I'm going to give it the old college try, and hope for the best. We'll see how it goes.

6 Month Update

It's been 6 months since I renewed my commitment to losing weight through a healthy diet and exercise plan. In 26 weeks, I've lost a total of 18 pounds. It's not really where I wanted to be at this point. But I have to keep reminding myself that I'm 18 pounds less than when I started, and that's no small accomplishment.

My overall goals when I started were to lose 51 pounds, walk 20 miles per week, and add strength training and cross training to my exercise regimen. I've made progress toward some goals, but not toward others. I had hoped to be at least halfway toward my weight goal by this point, and to be honest, I really wanted to be nearly done by now. I've struggled to hit my walking mileage goal, and I've had almost no success with the strength and cross training.

So what happened? Aside from the usual struggles to maintain a healthy eating plan (which meant trying to limit my tendency to eat things that are bad for me) and to add forms of exercise I don't particularly enjoy, what I didn't count on were a couple of things that were outside of my control. The first is that I got sick twice in a period of 6 weeks during the winter months, which inhibited my ability to exercise as much as I wanted. The second is that real life, quite frankly, got in the way. I've been going through some struggles with my job, and then through a crazy sequence of events last month, I was offered a new position (working for the same company) that will be a much better fit for me. It's a great turn of events, but the stress involved in deciding on a career change has distracted me, and I haven't been as disciplined about the diet and exercise as I would need to be to meet what were, in retrospect, some pretty aggressive goals.

Still, I'm happy to be where I am right now, especially considering everything else that's been going on. The catalyst for me to get back on the wagon with the diet was a report from the doctor that my high cholesterol had returned. I don't know yet whether those numbers have come down, and I'm not sure that I'm ready to find out.

So what's next? I want to keep plowing ahead. I've had recent glimpses of success, and I know that it's possible to at least get back to my lowest weight of the past few years (I'm about 5 pounds away right now). Beyond that, I'm not sure. I think that my best bet is to set smaller interim goals. For example, in the next 4 weeks, I'd like to lose 4 pounds. Maybe short term goals will help me to focus on the here and now more than the indefinite future. We'll see next month whether it works or not.

Nordic Walking

A few weeks ago, I went to a seminar on Nordic walking. Now I admit I didn't know a lot about it; I figured it was cross country skiing without the snow. Well, and the skis. That's partly true, because Nordic walking was developed by Scandinavian cross country skiers looking for a training activity during the summer months. But it's a little more than a warm weather version of skiing. Basically, it's a way to get your whole body involved in walking. You still use poles (obviously adapted for non-snow surfaces), and use them as a guide to your arm movements. You swing your arms in opposition to your feet. So for example, as your right arm is forward, so will your left leg, and vice versa. You also put your hips into it, so that you're turning slightly at your waist as your walk.

I admit, I felt a little foolish swinging and swishing across the parking lot with our poles, and we did get a few strange looks. But as I've tried to incorporate the movements (without poles) into my daily walking routine, I've discovered what a great workout it is. The seminar leader told us Nordic walking burns up to 40% more calories than standard fitness walking, and I believe it. You use much more of your body: not just your arms, but your hips and butt too. I can definitely feel a difference when I'm done.

So while you may, like me, feel a little silly the first time or two out, I think it's an activity worth checking out. And besides, if anyone makes fun of you, all you have to do is whack them with one of your poles! I've included a few resources below to get you started. Now let's get out there and swing those arms and hips. Happy Walking!

Nordic Walking USA
Books about Nordic Walking

Month #4 Report

It's been 17 weeks since I started (or re-started) my weight loss plan. Here's an update on month #4...

Diet/weight loss: I'd rank this about a 1. I've lost 15 pounds total during the 17 weeks, so my weight loss has basically come to a halt. No good excuses this time; I just haven't been eating well.

Cross-training/strength training: Again, about a 1. I just haven't made the effort to commit to making these things a part of my exercise plan.

Walking: This is much improved; I'll call it a 4. I averaged 18.5 miles/week during the past 4 weeks. Not the 20 I'm shooting for, but awfully close.

So overall, I'm at about a 2. Not a great month, and lots of room for improvement. Losing 15 pounds is a good start, but it's not where I ultimately want to be. I've been thinking a lot about my goals and how reasonable they are. Can I really get to 150 pounds by the end of the year? That would be the lowest I've ever weighed as an adult, so it's a little hard to imagine. And it's 36 pounds away. It's doable, but it will mean some hard work, and I'm asking myself some hard questions about whether I really want to pursue it consistently. Is the end of the year a good target? Should I extend it to something more realistic? Or is it just that I need to buckle down and work harder? I'm not sure I know the answers yet, but I'm working on it.

Walking to Work

My car broke down last week, 20 miles from home. Long story short, I was without wheels for 2 days. The good news is that I live 1.5 miles from my office, so I was able to walk to work on Thursday. (I was off on Friday.) It got me to wondering why it is that I don't walk to work more often. It's crazy that I live so close and drive nearly every day. I can make a million excuses: I need my car for errands during the day or appointments after work, it's too hot, it's too cold, it's raining, I don't feel safe walking home at night (the office is downtown), and on and on. And maybe some of those reasons are valid. But as I see gas prices going up and up, and think of how high they were last summer, I've been thinking that maybe I should consider walking to work more often. In addition to the money I'll save, I'll get a little more exercise and maybe do a small thing to help the environment. So I walked to work yesterday, and I'm hoping I can do this at least 1 or 2 times each week, maybe more, depending on my after-work commitments.

So what about you? How do you get to work? And are there ways to get more walking (or biking) into your commute?

Month #3 Update

Hard to believe it's that time again, but here it is...

Weight and diet: I'm down 16 pounds in 12 weeks, and 4 in the last 4. Not bad, not great. Weekends seem to be better, and I'm sure the weight loss is slowing down at least in part because my body's adjusting to less food. All in all, I'm fairly satisfied, considering how hectic things have been. I'll rank this a 3.5 out of 5.

Walking: Not where I'd hoped to be. I caught another cold in March, which meant that just when I was starting to get back on track, my energy got sapped for another 10 day stint. My average weekly miles dropped a bit to 13; my goal is 20. I'm going to give myself a break, though, and call this a 3.

Cross training and strength training: I did manage 1 day of cross training (30 minutes of Tae Bo). Again, not great, but considering I was sick for 1/3 of the month, I'll take it. I'm going to be generous and give myself a 2 on this.

So overall, I'd call it about a 3. I'm really hoping that there are no colds in my future, at least for April, so maybe I'll be able to get my mileage up and schedule some more cross training days. While my weight loss has slowed and my fitness isn't what I'd like, I feel pretty good when I factor in being sick for nearly 4 out of the past 12 weeks. Here's to a better April!

Daylight? What Daylight?

Whenever daylight saving time rolls around every year, I dread it. And it's not just because I lose an hour of sleep. As someone who walks in the mornings before work, I hate this time of year, because it means that just when it's gotten to the point where it's light for at least some, if not a good portion, of my walk, I go back to walking almost completely in the dark. And because DST started even earlier this year, it's dark almost until it's time for me to leave for work.

So what to do? Well, it serves as a timely (pun only partially intended) reminder to pay attention to safety while I walk. In particular, I try to be more deliberate about choosing light colored clothing to wear when I'm out on the streets and sidewalks. I also walk defensively, meaning that I generally assume that drivers can't or don't see me. I get off the road as I see drivers approaching when it's possible, and hug the shoulder when it's not. Plus I use sidewalks where they're available. A couple of other things to consider are wearing reflective gear and/or a light. And I'm reminded that it's probably about time for me to buy some ID to carry with me, just in case something should happen to me while I'm walking. For safety gear, my favorite site these days is www.RoadID.com.

If you're looking for some more ideas of ways you can stay safe while you walk, please visit my Walking Safety page. And be careful out there!

Month #2 Check-In

It's already time to check in for another month's results on my goals for 2007. Here are the numbers after 8 weeks...

Weight and diet: I'm down 12 pounds in 8 weeks. Weight loss has slowed considerably after a great start. That's still about 1.5 pounds/week, but I'd like to be closer to 2/week. Weekends are still a struggle, so I need to get out of the house more rather than be around food so much. I'd rate this about a 3.
Walking: After a not-so-promising start, my weekly mileage is down, averaging about 14 (my goal is 20/week). I was sick for 2 weeks out of 4, and really struggled to get walks in. I can really tell that my fitness level is lower than it was before I got sick, so I'm slowly trying to get it back. I'd rate this about a 3, due to circumstances beyond my control.
Cross training and strength training: I'd rate this a 1, again mostly due to being sick. Still, I'll really have to proactively plan time for these activities, because I won't due them spontaneously, I don't think.

Overall, I'd call it about a 2.5 to 3. Less than last month, and feeling like I've lost some momentum. Partly that's due to being sick. I had a nasty cold for 2 weeks, and actually I think it may have been 2 illnesses overlapping (I kept getting new symptoms every few days). Stress at work has made it hard to get enough sleep, which makes it hard to get up in the mornings to exercise. And I've always had a tendency toward overeating when I'm stressed or upset. I need to do a better job of managing the stress, and trying to take food out of the equation as a coping mechanism. I'm hopeful (again) that my walking will pick up, now that I'm not sick and the weather's getting warmer. I'll let you know next month how it's going.

One Month Down

I'm awfully late with this, but I figured it was time for an update on how I'm doing with my 2007 goals. Here we go...

Weight and diet: I'm doing pretty well, probably a 4 on a scale of 1 to 5, 5 being the highest. I'm down 9 pounds in 5 weeks, and I'm doing above average at limiting my daily calories to the 1800-2000 calorie range. Weekends are tough, when I'm home and around food, so I need to work on a strategy there.
Walking: My goal is 20 miles/week, and I'm definitely below that. Work and other life responsibilities have made things pretty stressful lately, which means less sleep and less energy, it's hard to get up in the morning to walk very far, etc. My average is about 16 miles/week. I think I'm turning a corner, though, and February's numbers should be an improvement.
Cross training: I'd rate this a 1.
Strength training: Ditto. I need to be more proactive with these two, and actually schedule days I'm going to do them.

So overall, I'd say I'm about a 3 to 3.5. Not bad, but there's room for improvement. Either way, I'm definitely taking steps toward getting back on track with a healthy lifestyle, so I'm feeling good about that. We'll see where I am in another few weeks.

Walking Through Disney (Race Report)

On Jan. 6, I joined 15,000 of my closest friends to walk the Disney World half-marathon. I arose bright and early to catch the 3:45 bus to Epcot for the 6:30am start time. Why we had to be there so early, I still don't know. The weather was warm for January, with temps in the upper 60s and high humidity to start and around 75 when I finished. We waited in the staging area until about 4:30, then moved into the corrals. This year there was a wave start, and I was in Wave C (the last one). Around 5:30 we started gradually making our way to the start line. Wave A started just after 6am, Wave B was right behind at 6:10, and I crossed the start line just a few minutes after 6:30. I was amazed at the sheer numbers of people. This was my third race, and with about 15,000 participants, was about the same size as one previous race I've done (the Nike Women's half in San Francisco). I don't know if the road was narrower or what, but it seemed a heck of a lot more crowded than SF. Being in the back of the pack, I figured things would thin out, and they did some, but I ended up passing people through the entire race, and frequently had trouble doing so because of the crowds.

We started by Epcot and made our way toward the Magic Kingdom after about 4 miles. The crowds were sparse until we reached MK, and then the spectators were mostly Disney cast members. Around this time, one couple pulled off the course to get married before continuing on with the race as newlyweds. (Probably one of those things that sounded like a good idea at the time.) We walked through Cinderella's castle, and made our way out of the park and headed back toward Epcot. I saw a few participants dressed as their favorite characters, including Captain Jack and the Incredibles. The home stretch of the race took us through Epcot to the finish line, where we were greeted by cheering fans. My final chip time: 3:25:21. Slower than I would have liked, but given the weather conditions, I was okay with it. I was dismayed to discover, however, that at the finish line they had run out of not only water, but finisher's medals! I kept thinking to myself, "Isn't this Disney? The people who move thousands of people through their parks every day?" After standing in line for about 10 minutes to put my name on a mailing list, a box of medals mysteriously appeared, and I finally got one. Many others didn't, however, and I was amazed at the lack of organization.

Overall, it was an okay experience. I was happy with my personal performance in the race, especially considering both the weather conditions and the trouble I had early in my training schedule finding the time to get all my walks in. Would I recommend the Disney World half to another walker? Yes and no. Yes, because I hope they solve the organizational problems for future races. No, because it was way too crowded for me to feel like I could maintain my pace consistently, plus even if I give Disney the benefit of the doubt for having a bad day, I think it's highly problematic to run out of water on a warm, humid day. (I saw several runners and walkers who had to get medical attention both during and after the race.) Will I do another half-marathon? Absolutely. I loved my experience at the Flying Pig in Cincinnati last year, and hope to do that race again (although not this year). And there are several others I'd like to try, too.

What does the future hold for me as far as races? I'm hoping to pull off another half in the fall, preferably somewhere on the East Coast (any suggestions are welcome). Meanwhile, I really want to work on my pace, so it's more intervals and shorter distances for me the next few months. And I'm hoping to enter a few smaller local 5Ks and 10Ks as well, which I think after the masses at Disney will be a welcome relief. I still see walking in races as a good thing, because it's a great way to set goals and keep myself motivated, as well as meet other walkers and runners.


Until next time...

Goals, Not Resolutions

I'm not a big fan of New Year's Resolutions. They're always well-intentioned, but not very practical, at least in my experience. Emotionally driven, accompanied by lots of enthusiasm, and then they fall flat in a few weeks or (if I'm lucky) a month or two. Instead, I prefer to set goals for each year. The trick, I've found, is to make them concrete: measurable, and with time goals. For instance, if I want to save money, I'll set myself a goal of $X by June 1, say. That way, when the date rolls around, I have an easy way to gauge if I've met the goal.

So here are my health and fitness goals for 2007:
1. Lose the last 50 pounds by December 31; this includes smaller goals of 10-15 pounds at different dates through the year.
2. Return to a healthy diet. This one's harder to measure, but my plan is to consume 1800-2000 calories/day, with no more than 30% of the calories from fat. In order to lower my cholesterol, this includes less than 14 grams of saturated fat and 200 milligrams of cholesterol daily.
3. Continue walking at least 20 miles per week. I also want to walk at least 1 and preferably 2 half-marathons in 2007.
4. Add cross-training and strength training to my exercise regimen. This is something I've struggled with in the past. My goal by the end of the year is to have 1-2 days of cross-training (biking, swimming, etc.) and 2 days of strength training per week.

As you can see, I have some tough goals to meet. But I'm also confident I'll get there. The key, for me, is patience, mostly with myself. And to realize I have a whole year to get there, not just a few weeks. I'll post updates as I go through the year, including progress reports each month.

Here's to a healthier 2007 for all of us!

1000 Miles

I've had that song in my head for days: "If I could walk 500 miles, then I would walk 500 more..." It's a good song and all, but the reason I keep singing it to myself is because this week, I'll hit the 1000 miles walked threshold for the year (as of today, I'm at 999). This is the first year I started tracking all the miles I walk, and I set a goal at the beginning of the year to walk 1000 miles this year.

There's just something about the number that's appealing; it's a nice round number with lots of zeros, and it seems awfully satisfying to be reaching that goal. 1000 miles is also a long way, when they're stacked up. It's 38 marathons (or 76 halfs!). Or 7 Ironman triathlons. It's also, well, a long way from my home if I walked it straight, close to halfway across the country. But mostly, it's a great reminder to me of how far I've come. Walking this many miles would have been impossible for me just a few short years ago. Now, walking is a huge part of my efforts to life a healthy, active lifestyle.

So the only question left is this: how many miles can I walk next year? "500 more?" :-) Keep on walking, friends.

Motivation

I'm currently training to walk a half-marathon (at Walt Disney World on January 6, 2007). This will be my third half, but I'm finding that this time, I'm having a hard time staying motivated to keep up with the training. Maybe it's the weather (although where I live in North Carolina, fall is much better than the humid summers!). Or maybe it's life; too many other responsibilities getting in the way. But whatever the reason, it's often a struggle to get myself out the door and stick to the training schedule. But every time I do, I'm reminded of why I walk: I do this for my health and, ultimately, for a better life. Every step I take is a step away from my old unhealthy life and toward my new healthy one. I started walking for exercise because I was dangerously overweight (and with high cholesterol to boot). I've lost a lot of weight through exercise and diet, and mostly because I walk. Even though I sometimes struggle to get out of bed and start walking, I do it because it matters. I do it because my health matters. So I put one foot in front of the other and walk. Toward a better, healthier future.

Keep on walking!

Staying Healthy in the Holidays

It's a challenge for everyone: how to stay healthy and active during the holidays. Thanksgiving week can be difficult for those of us who try to make good choices about what we eat. Here are a few things to keep in mind...

• Go for the healthy alternatives. Try to load up on fruits and vegetables, as well as whole grains.
• Turkey is actually a good option; it generally provides lean protein. Well, at least without the gravy :-).
• Don't make yourself crazy by depriving yourself of treats. Simply aim for smaller portions of things like desserts and heavier dishes.
• Try to incorporate some activity into your holiday celebration. Round up the family and go for a walk if the weather's nice. This can be an especially good option between the main course and dessert.
  
• Above all, enjoy the holiday. Appreciate the time you have with family, friends, or even restful time by yourself, depending on your circumstances. Thanksgiving only comes once a year; make sure you take advantage of the chance to have some fun!

The things I like to remind myself of, particularly this time of the year, are balance and moderation. Enjoy the things you like, hopefully in smaller quantities. And balance the good food with fun activity to get your heart moving. Your body (and maybe even your family and friends) will thank you for it!

Happy Thanksgiving!

Peggy