If you’re local, and you’re interested in studying taiji, the site and the blog together give you a very good idea of what you’d be studying if you studied with us. At the top of the blog are a series of posts with links to videos of the various movements in the 8-movement form we teach beginners (reposted so that they appear in order). Further down is a long post with links to videos of the 24-movement form that the more advanced class is working on (the first 24 of the Chen-style 48 movement form). Further down yet are some older posts with links to taiji resources various other places (including a couple that link back here, to some of my taiji posts).
I’m of two minds about running for exercise. Except when I’m running or wishing I was running; then I’m all for it.
I used to have a lot of reasons I ran for exercise, but they’ve been dropping away.
One reason that I run for exercise is that I want to be able to run. (Sometimes I want to get somewhere reasonably close in a hurry, and running is great for that.) I always figured that, if I wanted to be able to run, I needed to run for exercise—to build and maintain the capability.
Except, twice this month I had to run to catch the bus, and I did—even though I haven’t been running for exercise since last year. These impromptu bus-catching runs weren’t long runs, but I did them flat-out, without warmup or stretching, wearing whatever shoes I had on at the time—and both times were fine. I did them without undue effort and without getting hurt.
So, it seems that my regular fitness activities are enough to maintain at least a minimum capability for running.
Another reason I run for exercise is that it’s wonderfully efficient. All winter, the aerobic portion of my fitness regimen has been to walk for an hour on the four days a week that I’m not lifting and doing taiji. In an hour I walk a bit over 3 miles. If I cover the same distance running, I do it a good bit more quickly, meaning that I don’t have to spend as much of the day exercising.
Except that I’ve found myself fitting the hour of walking in very easily, without scheduling any exercise at all. There are several local errands (grocery store, bank, neighborhood restaurants) that are about a 10 minute walk each way. To run my slightly more distant errands, I take the bus. It’s a similar 10 minute walk to the bus stop, but that’s typically followed by 10 minutes of walking at the other end as well, for a total of 20 minutes walking each way.
So, if I go on one outing by bus plus one neighborhood errand, that’s my 60 minutes already. Running is efficient, but it’s not more efficient than that.
Less important than either of those, but still a reason I run, is that it gives me a sense of health and fitness. If I have an irrational sense that there’s something wrong with me, going for a run will usually take care of it. (Surely, I tell myself, if there were something really wrong with me, I wouldn’t be able to run like this.) I always knew that this was the sort of false comfort that’s only appropriate when I’m really quite sure that my sense of unwellness is, in fact, irrational. Going for a run is a fine way of dealing with, let’s say, a panic attack. It’s a really dumb way to deal with a heart attack. (I don’t have panic attacks, but I am prone to worrying about my health unnecessarily. Those worries don’t prey on my mind as much when I’m running regularly.)
The problem with running is that I get hurt. Almost every runner I know gets hurt. To the best of my recollection, I’ve never had a walking injury more serious than a blister nor a bicycling injury more serious than a sore butt. But I’ve lost months of exercise time due to running injuries.
Still, despite the problems with running, and despite the loss of some of my rationalizations for running, I’ve started running again. But I’m doing it a little differently, now that I recognize that my reasons for running aren’t as strong as I’d thought they were.
Now I recognize that I run mainly for fun. I run because I really enjoy it. I enjoy the runs themselves. I enjoy the feeling of tiredness in my legs after a run. I enjoy knowing that I can run further and faster than I’m likely to need to.
If my enjoyment is the main reason I do it, that suggests that I should only do the fun part. So, I’ll abandon any effort to make a plan or set a schedule. I used to carefully structure my runs around an idea of stress followed by recovery. (I’ll still include both stress and recovery, but I’ll just decide each day which is appropriate, based on how I feel.) I used to aim to be able to run a particular distance on a particular date, so I could run in a race. I won’t do that any more. (Although I might run a race on a whim, if I feel like it.)
I went on my second run of the year today. It felt great. My first run, a couple of days ago—merely a good run—moved me to haiku. In the original Esperanto, it’s:
spiro laboras, genuoj doloretas… jara ekkuro.
Which in English might be rendered as:
Knees a little tender…
Year’s first run.
Jackie and I went for our first bike ride of the year. We followed our traditional first-ride route, around Kaufman Lake, past the Olympic Monument, around Parkland College, and then back. This year we went 6.27 miles.
I’d been hearing cardinals for several days, but out on this ride we got definitive expressions of bird spring. The robins are back, as are the red-winged blackbirds. I saw a crow fly up out of Copper Slough with a huge wad of nesting material in its beak.
The ride itself went fine as well. No mechanical problems. No problems with Jackie’s wrist. There had been a couple of previous days when it would have been warm enough to ride, but those days were very windy. It was nice to just wait for today and not have to deal with the headwinds.
I think we’re all set now, to be able to ride whenever we want. In particular, if there’s a day when it’s nice enough to ride first thing in the morning, we could ride to the Fitness Center and then to taiji. (That’s a bit long and complex of a ride to try to combine it with our first “shakedown” ride of the year.)
I first started lifting at a gym that used Nautilus equipment, where the staff promoted a Nautilus-style system of doing one set to failure. (That is, where you pick a weight that you can lift at least 8 times, but that you can’t lift more than 12 times.)
I understood right from the start that the system’s big attraction is for the gym owner: If everybody just did one set, the gym could sell two or three times as many memberships. However, I also found the physiology compelling: lifting as much as you can, and then attempting to lift a little more, is a powerful signal to your muscles that they need to become stronger.
I’ve generally stuck with single-set-to-failure workouts, because I’m lazy and find lifting boring: I want to get my workouts over with as quickly as possible and get on to something else.
Just lately, I’ve been experimenting with multiple sets. The reason is that, in the winter, my knees aren’t warmed up enough to lift a weight heavy enough to produce muscle failure in just 12 reps. If I try to push a weight that heavy, my knees hurt.
So, I’ve rearranged my lower-body workout. I’m now doing a first set of leg extension, leg curl, and leg press with a weight about one notch lower than my target weight, and then do a second set of all three with my target weight.
It’s working great. The first set serves as an excellent warm-up for my knees, getting the synovial fluid warmed up and flowing. The second set works the muscles to failure without knee pain. (On the leg press, I often do a third short set with an even higher weight, but that’s probably just because I’ve long been using too low of a weight, because it was all my knees could handle without a better warm-up.)
It’s working so well, I’m inclined to experiment with multiple sets for my upper body as well. I’m not sure it’s really a parallel situation, because I don’t have a joint issue that’s keeping me from reaching muscle failure, but doing the heavy workout with properly warmed-up joints just feels better, aside from not hurting.
Jackie and I hiked at Allerton Park last Saturday. We walked for about two hours, covering about six miles.
About midway through the hike, Jackie said, “We should stay in shape so that we can bicycle to Allerton, do a walk like this, and then bicycle back home.” (For those of you who aren’t local, that’s roughly a fifty mile bike ride.)
Although that seemed like a great idea, I felt compelled to point out that we didn’t have the option to stay in that shape, because we weren’t in that shape.
We have been before. Back in 2005 we got in shape to do a century ride in Kalamazoo. Three of our longer training rides that summer were to Monticello, including one where we went all the way to Allerton Park. We didn’t hike six miles while we were there, but we did go on to do our century ride a few weeks later.
I think we have a shot at that level of fitness this year, mainly because we’re building our fitness over the winter. With a little luck (and plenty of long hikes this winter), we’ll be able to jump right in and do some longer training rides as soon as the weather permits. In that case, we can work up to fifty-mile round trips in just a month or two, meaning that we’ll be able to ride to Allerton as early as April or May.
I’m looking forward to doing long rides all summer, instead of just a few weeks at the end.
After years of getting into shape during the summer, only to gain weight and lose fitness over the winter, I think I’ve finally put together an exercise program that’s working year-round.
It’s pretty simple:
- Three times a week we go to the Fitness Center and lift weights, then go to the Savoy Rec Center and do an hour of taiji.
- The other four days of the week, I try to spend at least an hour walking.
We’ve been very good about the lifting and the taiji—we’ve scarcely missed a session for many months now. I’m a bit less consistent about the walking, but I’m hardly ever entirely sedentary, even for one day.
I often get the bulk of the walking just by running errands in the neighborhood—I can get 10 or 20 minutes of walking just by going by foot to the bank or the grocery store. When the weather is nice, it’s easy to get myself out to walk around Kaufman Lake.
Even better is when we can get out someplace like Allerton and hike over some more interesting terrain.
At a minimum . . . . Well, it takes seven minutes to walk around the block here in the apartment complex. I can hardly ever get myself to do the eight or nine laps that would amount to a full hour, but I can almost always get out for at least one lap—and once I’m out, I can usually convince myself to do a second.
What’s great about this is that it’s working. For the first time in my adult life, I weigh less in January than I did in October. My usual metrics for aerobic conditioning (running time and distance) don’t really apply, but the ease with which I can do ordinary stuff like carry groceries up stairs suggests that I’m in adequately good condition.
I’m looking forward to summer, when I can get back to bicycling and running, but I’m not waiting for summer to work on my fitness. This is a huge improvement.
In my family, “brain chemicals” is the shorthand term for unmotivated negative feelings. That is, when you’re feeling sad because something bad happened, that’s normal, but when you’re feeling sad for no particular reason, that’s brain chemicals. (On the theory that you’ve probably got a chemical imbalance or something, and that you should probably see a doctor about it when you’ve got the time.) The same applies to anger, frustration, anxiety, etc.
I mention this because I often suffer from brain chemicals, especially this time of year, when the days get short and dark and cold.
I’m actually doing pretty well this year. I’m doing a bunch of things that help. I’m taking my vitamin D. I’m trying to get outdoors for some actual sunlight, any day that there is any. I’m getting my exercise in. (For many months now, Jackie and I have been lifting weights three times a week and doing an hour of taiji three times a week. I’m trying to get in an hour of walking and at least a few minutes of additional taiji on the other days of the week.) I’m being productive. I’m getting enough sleep.
Still, despite all that, brain chemicals seemed to be setting in yesterday. I was feeling over-busy, under-accomplished, and frustrated. So, I went to level two in the fight against brain chemicals, and scheduled an artist’s date.
I think of it as a date with my muse. A proper artist’s date involves going somewhere and spending time with something that spurs creativity. That could be almost anything, and if I did them more often (and I really should) I’d probably have to broaden the range of places that I go. But I don’t do them very often, so I can usually get away with taking my muse to the same few places.
I started at the Krannert Art Center. Much of their exhibit space today was full of stuff that I had little interest in, but outside the museum proper there’s a changing exhibit of student work that’s often more interesting than the work in the museum itself. Today it had the work of school children. There were a lot of interesting ideas—for example, a low passageway made of cardboard where kids who’d studied ancient cave paintings had painted their own—even if only a few of the actual pieces spoke to me.
Connected to the museum is the school of design building. They often have some student work on display in the hallway, and I rather liked a small group of pieces by students who had apparently had the assignment to create a brand identity for themselves. They produced the same elements that a brand identity package from a marketing firm would provide—a name and logo (provided in a couple of sizes and formats, in both color and black & white), together with some key terms and images that could go into a branded ad campaign.
It was everything an artist’s date needs to be—a reminder that creativity is everywhere, a reminder that there can be joy in art of all sorts.
I was already feeling better today, and expect that I’ll feel even better tomorrow.
I don’t hate shopping. I sometimes say I do, but it’s an inaccurate shorthand. What I hate are a cluster of things inextricably intertwined with shopping. I hate driving from store to store. I hate the mall. I hate agonizing about the tradeoffs between choice A and choice B, especially under time pressure, and especially under conditions of imperfect information.
I’m a lot happier buying stuff on-line. But not boots. I never buy shoes or boots without trying them on.
I also dislike spending money, especially spending largish sums of money, such as the $168 (including tax) that I just spent for a pair of boots.
I think I like the boots. I wanted a pair of waterproof, lightly insulated, hiking boots. This pair is all those things, plus they fit well and feel good on my feet. I’d had in my mind that I’d get GoreTex waterproofing and that the degree of insulation I wanted would probably be 200 gm Thinsulate, and I didn’t end up getting either of those. These are just “waterproof,” which probably means that the leather was treated with some sort of sealant—probably adequate for my purposes. And they’re insulated with 200 gm Primaloft, which is also probably at least as good as Thinsulate.
I decided that I needed these boots, because last year I found myself staying indoors too much during the winter, because I didn’t have adequate footwear for cold and wet. (We get a lot of cold and wet in Central Illinois—slush, snow, rain changing to snow, melting snow, cold rain falling on snow or ice, freezing rain, freezing mist. If you can think of weather that’s cold and wet, we have it here.)
With the right boots, I’m hoping I’ll be able to get myself out to walk, even in inclement conditions. Plus, there’s the slight extra boost that comes from the novelty factor of new boots.
And, with that in mind, I’m heading out now to walk a mile or two, to start breaking them in.
Yesterday I heard something unique and fascinating: A group cycling class instructor fashioning a story around the cyclists’ workout.
The group cycling classes at the Fitness Center take place in a room that is reached by walking through the room with mats where I do my ab and back exercises and do my stretching. The arrangement is pretty unsatisfactory, because the cycling class’s music is not only far too loud, it’s also a poor match for my cool-down-and-stretch purposes. Still, it gave me the opportunity to hear this.
I only caught the end. Where I came in, the cyclists were carrying a backpack and were being pursued by someone faster but less nimble. They had to ride really hard for 20 seconds, then ease up and make a sharp turn just ahead of the pursuers, who blew on past and had to regroup. The cyclists got a short respite, then had to ride hard for another two minutes to reach the safe house.
I don’t know who the pursuers were—it sounded more like spies than like zombies (which would have been my choice, but then maybe the instructor had used zombies last week). And the cycling instructor sounded more like a coach than like a storyteller—a real writer could have included rather more telling detail and provided better characterization for the bad guys. But it was still cool.
I’ve seen a few attempts to turn exercise equipment into video games, and of course I build stories around my own workouts all the time. (I assume others who exercise do as well.) But this low-tech application of using old-fashioned storytelling to enhance a workout—using what was essentially a paid storyteller—was new to me.
If it catches on, maybe there’ll be some new job opportunities for writers, at least writers who are very fit.
Dismounting her bike as we were arriving at taiji class on Thursday, Jackie got tangled up with the bike, fell, and broke her wrist. (“Are you okay?” I asked. “Evidently not,” Jackie replied, holding up her hand which was visibly displaced from where it was supposed to be.)
Our classmates sprang into action. One ran into the Savoy Rec Center and got an ice pack. Another gave us a ride the emergency room. (Several helped her into the car.)
After getting x-rays and a temporary cast, we saw the trauma surgeon. Because Jackie was not in severe distress, he suggested that we have her scheduled for surgery with the hand and wrist surgeon the following day.
Early Friday morning, the surgeon opened her wrist, attached a plate to her radius, shifted the hand back to where it was supposed to be, and attached the bottom of her hand to the plate as well. Then he put on a smaller cast to support the wrist while it begins to heal. In 10 to 14 days she’s supposed to get that cast off, the stitches removed, some wrist exercises, and a plastic wrist brace to wear for several more weeks (but that can be removed for bathing).
All things considered, Jackie has done really well. She’s not in much pain. (She’s already off the hydrocodone—modest doses of ibuprofen seem to control the pain adequately). The new shorter cast seems quite manageable. (The temporary splint came past her elbow. It was much more inconvenient.) She’s permitted to use her hand, except that she’s not supposed to “push, pull, or lift anything heavier than a coffee cup.”
She’s still coming up with an exercise plan. No bicycling for a while. She won’t be able to lift weights with that arm for a while, although she should still be able to lift with her other limbs. Taiji moves may need to be circumscribed for a while as well. We’ll swap in walking for the bicycling and carry on with the other exercises in modified form.
It’s always a little odd, dealing with health care providers. Except for having a broken wrist, Jackie is in great shape—and that’s unusual these days. They took a medical history from Jackie several times (part of making sure anything that might be an issue for surgery is known in advance). Responding to a long list of potential health problems by saying that she doesn’t have any of them let Jackie feel pretty healthy in spite of her broken wrist.