2019-08-13 10:52

Went for a longish run at a nice easy pace. Felt good all the way through—good enough that I was going to add another half mile or so (by running around Dohme Park), only to have my knees abruptly say, “Nope. You have run the correct amount.” So I just stopped right there and came home. As I have started doing lately, I did this run in a fasted state (mumble mumble autophagy, mitophagy).

Optimizing sun exposure

For most of my adult life I carefully limited my sun exposure. More recently—after discovering that the more sun exposure I got the better I felt—I’ve been trying to get as much as I could without getting burned. Just lately I’ve been groping towards something more nuanced.

Back in maybe the 1980s I briefly tried to follow the advice of dermatologists to never go out without sunblock. That didn’t work well—inevitably there would come the day when I was out in the sun longer than anticipated, and (not having built up a protective tan) I’d end up burned.

After that, for a decade or two, I came up with some simple rules: Unlimited sun before 8:00 AM and after 5:00 PM, but I’d aim to get 20 minutes of mid-day sun. If I was going to get more than that, I’d wear sunblock, but I tried to get that much sun every sunny day. That worked pretty well—I’d get enough of a tan to provide some protection on those days that I was unexpectedly out in the sun.

That schedule, of course, fell out pretty much automatically from working at a regular job. I stuck with it even after I wasn’t working at a regular job because it worked pretty well.

For various reasons, such as needing to take very long walks to train for our big Kal-Haven trail walk, I started spending more time out in the sun, and began to observe that the more time I spent in the sun the better I felt, leading me to get what was probably more sun than is really wise.

Since recently running into the idea that certain frequencies of red and near-infrared light are good for your skin and deeper tissues, I’ve been prompted to think about all this in a more systematic way, and have been trying to come up with a plan that maximizes the benefits while reducing the harm caused by sun exposure.

I’m still in the research stage, but here are the early changes that I’m making:

First, I’m reducing the amount of mid-day sun I’m getting. I’ve been going for around 40 minutes (as much as I can get without risk of burning), but I’m bringing that back to around 20 minutes. Still enough time to make plenty of vitamin D.

Having gotten the amount of mid-day (2:27 PM) sun exposure I wanted, I moved the rest of my walk into the woods.

Second, I’m replacing that 20 minutes of mid-day sun with 20 (or more) minutes of sunlight during the period that the UV index is between 1 and 3. (This time of year, where I live, that’s maybe 7:30 AM until 9:00 AM.) My hope is that part of the reason more sun makes me feel better is the red light (rather than the UV), and that morning and evening sun can provide those frequencies.

Taken during at 8:59 AM during a walk in the prairie.

Third, I’m trying to get some very early (dawn) sun exposure. This is specifically for the effect early morning light has on the circadian rhythm.

Early morning (6:53 AM) sun over the Lake Park/Winfield Village prairie.

Only in the middle of writing this did I realize the extent to which I’ve come back to what I did for most of my working years—except that instead of having to squeeze my morning sun exposure into the time I spent crossing the parking lot, now I can extend it to 20 minutes or longer, and combine it with a proper walk in nature for some sweet, sweet vitamin N.

Non-deadly, yet perhaps actinic rays

Sun shining through a lily flower.

I went for a long-for-me, 7.22-mile run this morning, and listened to a podcast about light therapy.

(I go back and forth on listening to podcasts during runs. When I listen I feel like I miss out on being fully embodied in my physical activity. When I don’t listen I fall behind on stuff I really want to listen to. Today I listened.)

The podcast had Paleo Magazineʼs Ashleigh Van Houten interviewing Scott Nelson, the founder of Joovv, talking about the health benefits of exposing your skin to red and near-infrared light. I’d heard about this, but had assumed it was some woo-woo new-agey thing. Turns out it’s probably not. There’s been a huge amount of research on the benefits of exposing your skin to red light in the 660-nanometer and near-infrared light in 850-nanometer range.

(There was apparently a lot of research funded by NASA back in the 1990s when they had to use lasers to get light of just the right frequency. Nowadays LEDs make it easy to get the intensity and frequency of light that you want.)

So, I’m out on my run, listening to Ashleigh and Scott talk about all the health benefits to your skin (of the red light) and to deeper connective tissues (of the near-infrared) and thinking that it all sounds really cool, but knowing that I’m probably never going to want to spend even hundreds, let alone thousands, of dollars to buy a device that will shine bright red light on my skin.

At around the mid-point, maybe 4 miles into my run, I paused for a drink of water out of the fountain in Morrissey Park, thinking it was pretty hot for just 8:40 AM . Which made me think of this giant glowing orb in the sky, which was shining down on me with pretty intense light at a wide range of frequencies, most definitely including red and near-infrared.

Turns out, sure enough—the energy in the red and near-infrared frequencies of sunlight is right in the range of therapeutic doses shown to have health benefits.

Of course, full sunlight is full of other frequencies of light, including blue (prone to mess up your circadian rhythm if you’re exposed too close to bedtime, but just what you want to get your circadian rhythm set correctly if you get your exposure in the early morning like I was doing), and ultraviolet (dangerous in excess, but the UV index was zero when I started my run at 7:40 AM and probably didn’t reach 5 before I was safely back indoors). So you need to treat sunlight with respect. But I already knew that.

I have mentioned before that I feel better when I spend a lot of time outdoors, and have speculated that sun exposure is part of the reason. (Along with time in nature, moving more, appropriate quantities of community and solitude, etc.) The information about red and near-infrared light exposure seems to lean a bit in the sunlight direction—but with the welcome news that it’s not just the vitamin D that helps make me feel better, which means maybe I can feel great without having to expose myself so much to the deadly actinic rays of the sun.

Maybe there are non-deadly actinic rays!

Doing hard things

I occasionally choose to do hard things.

In the book Own the Day, Own Your Life Aubry Marcus suggests making your brain chemistry work for you by creating small successes, especially early in the day: Decide that you’re going to do something, and then do it. Even a small thing—deciding to mediate for 5 minutes and then doing so—gives you a little dopamine hit. That makes you feel better immediately, and possibly for the rest of the day. More to the point, repeatedly achieving small successes like this gradually boosts your capability: You can decide to do harder things (get in your workout, go for a run, write 5 pages of your novel) and then do them.

In an episode of her Move Your DNA podcast, Katy Bowman juxtaposes the feeling of satisfaction that you get when you set yourself to do something that you know will be hard and then carry through all the way to completion, with the feeling of being comfortable, saying:

What we’re trying to create through comfort is like the synthetic version of what you get when you pass through those hoops.

Katy Bowman

I think there’s a lot of truth to that. It’s very satisfying to decide to do something that’s hard and then do that thing. It feels good. I’m not sure it feels good in the same way that sitting in a comfy chair feels good, but I think there is a connection. Sitting down feels really good after a long run when your legs are tired; sitting in a really comfy chair kinda feels like that, without the need to go for the long run first.

I occasionally do physically hard things. I’ve run several footraces, at distances up to 7.1 miles. I did a century bicycle ride. Jackie and I day-hiked the 33.4-mile Kal-Haven trail. And it’s very true: choosing to do a hard thing knowing that it will be hard, and then doing the whole thing even though it is hard, is very satisfying.

However, there’s another entirely legitimate perspective:

A sentence I read today in an outdoors magazine: “You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.” Danger? Like, that’s my life goal. 😬First world folk are… interesting.

zeynep tufekci (@zeynep) January 13, 2019

She says that—but she also apparently reads outdoor magazines, so I suspect even she sees the value in doing hard things.

Parkour workshop

I went to a parkour workshop yesterday held at 25 O’Clock Brewing in Urbana—one small bit of the UnConference (a very Urbana thing).

I’ve been interested in parkour for years now. I have included various bits in my own training, and also gone to train with the campus parkour group (the same people who led this workshop) a few times. For various reasons (social timidity, physical timidity, lack of fitness) I haven’t managed to establish a regular practice of training with the campus group. But it doesn’t mean that I’m not interested, so I was glad to learn about this workshop, which seemed like a safe, easy way to get back into it—and was.

We were led in a warmup, followed by some quadrupedal movement: Bear crawls, aka foot-hand crawls, both frontwards and backwards, followed by a move I know by the name “traveling ape,” although there are probably other names for it.

After the QM we went for a very short run to a wonderful object that could perhaps be described as a free-standing wall of old railroad ties locked in a wire cage. It had a flat metal top which together with the cage made it great for practicing cat hangs: The cage provides enough of a toe hold that even people with limited grip strength can hold on long enough to get a good workout.

The next thing we worked on was shoulder rolls. I was particularly glad for this part because I used to be able to do shoulder rolls, but at some point in the last 35 years lost the mix. Starting from a kneeling position, though, I was able to recover my roll. In just 15 minutes of practice I was back up to doing rolls from a squat. From there I’m sure I can work up to rolls from a standing position pretty quickly.

(Actually, the main delay is that for some reason the rolls made me queasy. I don’t remember that from 35 years ago, but yesterday I got queasy after a few minutes rolling, and my stomach didn’t completely settle down for several hours.)

After rolls we did some vaults. We started with the safety vault, which I’d already learned (and have continued to practice, because it’s really handy for things like getting across downed trees while out hiking). Then we proceeded to some initial progressions for the kong vault. I’d always thought of the kong as the most advanced vault, but that’s when it’s used to traverse a gap beyond the thing you’re vaulting. It can also be used like the safety vault as a way to get on top of some object, and that’s what we learned yesterday. With a low-enough wall (waist-high, rather than chest-high), I can already get on top with a kong vault.

Shout-out to restorative exercise specialist Ashley Price who spotted that the parkour workshop was going on and suggested that I attend.

Today I’ve already included a bit of parkour in the day’s activities, adding a bit of QM to my afternoon walk, both foot-hand crawling and a bit of ground kong. (The latter is excellent practice for reminding myself that I need to keep my knees together, something that does not come naturally.)

A little about HRV

HRV (Heart Rate Variability) is one of the metrics that the Oura ring tracks. I’ve begun to learn a bit about it, and thought I’d share what I’ve learned so far, and then share a small personal observation.

Very briefly, HRV has to do with the variations in the timings between heart beats. If your heart rate is 60 beats per minute then about one second will pass from one heart beat to the next—but only about one second. In actual fact, sometimes it will be a few milliseconds more, and other times it will be a few milliseconds less. Those “more or less” amounts are your heart rate variability or HRV.

Most of what I know about the HRV comes from an interview on Human OS Radio podcast with Phyllis Stein, Director of the Heart Rate Variability Laboratory at the Washington University School of Medicine in St. Louis, called Introduction to Heart Rate Variability (HRV). It’s definitely worth a listen, if you do the podcast thing.

A lot of HRV is related to respiration. I noticed this when I got my first heart rate monitor thirty years ago: Every time I inhaled my heart rate speeded up, and every time I exhaled my heart rate slowed down. This effect is pronounced enough that the Oura ring can calculate your respiration rate just by watching your heart rate speed up and slow down with each breath.

HRV is widely used as an indicator of the balance between your parasympathetic and sympathetic nervous systems: If your parasympathetic nervous system is functioning well you’ll see quite a bit of variation. When it’s not functioning well—for example, when you’re persistently stressed—the amount of variation in your heart rate will decline.

Since I got my Oura ring, I’ve been tracking my HRV, looking to see if this or that bit of self-care practice will increase it, and I’ve noticed one thing that seems kind of interesting: Very often my HRV will be quite low in the first half of the night, and then be higher (and with higher variability in the variations) in the second half of the night. Here are three recent examples:

I speculate that this is related to the fact that I’m still digesting supper at bedtime, or perhaps that alcohol I’ve consumed is not fully metabolized yet. I’ve been hoping that life would produce a natural experiment to test those two theories, but so far haven’t gotten one. (That is, days when supper or cocktail hour were very early or had to be skipped have also been days when some other factor—such as illness, an unusual bedtime, or unusual stress—confounded things such that I couldn’t really draw any conclusion about the effect on my HRV.)

Maximizing the Oura ring activity score

First, let me say that maximizing my Oura ring activity score is, in and of itself, of no value whatsoever—except to the extent that it reflects and reinforces my efforts to get an appropriate level of physical activity.

Happily, I find that getting an appropriate amount of activity generally results in a higher score. So it works at that level, with perhaps a few mismatches between what I think is appropriate and what the Oura software thinks is appropriate, the main one being their idea of what counts as a recovery day.

Periodization of training—getting a mix of training days and recovery days—is a great idea. In fact, the lack of periodization is one of the limitations with Google Fit, whose model is to have a daily activity goal which is a little aggressive—a goal that motivates you to to get out and walk just a little more than you otherwise might. The problem is that a goal that’s even a little bit aggressive is going to be excessive for your recovery days, while still being much less than you probably want for your training days.

This is where the Oura ring software is a big step up from Google Fit. It strongly encourages both training days and recovery days. Unfortunately, its idea of a recovery day seems a bit too strict for me:

For Oura, an easy day means keeping the amount of medium intensity level activity below 200 MET minutes (200-300 kcal/day), and high intensity activity below 100 MET minutes (100-150 kcal/day).

In practice this can mean doing lots of low intensity activities, getting healthy amounts of medium intensity activity (30-60 min), but only a small amount of high intensity activity (below 10 min).

Now, that’s all well and good, except that ordinary walking is a medium intensity activity, and (except when the weather is crappy) it’s a very rare day indeed that I don’t end up walking more than an hour—meaning that I basically never get a recovery day in Oura ring terms.

The result is that whenever the weather is nice my activity score starts dropping, because I’m not getting what my ring thinks is appropriate recovery. Then, when there’s a couple of days of crappy weather and I sit around the house all day, my score will climb (as my recovery time value improves). Then, as soon as the weather gets nice again and I can get out and be active, my activity score can shoot up into the high 90s:

However, I can only get five days of such high levels. Since I need to have at least two recovery days per week, a string of more than five nice days means my recovery suffers once again, turning into lower activity scores.

I haven’t fully characterized the behavior so far, but it seems like the software may well be doing just what the quoted text above says: Getting between 30 and 60 minutes of medium activity makes a day a recovery day, with a hard end to any “recovery” at 61 minutes.

If true, that would probably be the place to make a fix. That is, I’m not trying to suggest that I have any data to show that an average person could walk more than 60 minutes and still recover as well, nor do I have any good metric for identifying some subset of people who can walk more and recover well. But I am pretty sure that the 1 h 3 min of medium activity that I got the day before yesterday is not so much more than the 60 I got yesterday that the former should count as a training day rather than a recovery day.

Oura ring warned me

For a week now, the forecast has been that yesterday would be the first really nice day of the season, and I had decided a week ago that I’d go for a long run.

I tried to set everything up for good readiness, with a medium run back on Monday (so it wouldn’t be too long between runs), and then ordinary amounts of walking on Tuesday through Friday.

However, it wasn’t to be. I felt weak and sluggish right from the start, and found that even just maintaining a slow pace required that I ramp up my heart rate as the run went along:

(All that stuff in the yellow is too high, which is basically the whole run. I kept it almost in the green for the first mile, but after that it was way too high the whole time. The tiny bit where it spiked up into the red at the end was when I was sprinting to the button to get a walk signal.)

I have to say that my Oura ring warned me that my readiness was only so-so yesterday:

The main negative contributors, from the Oura ring’s perspective, were a mediocre night’s sleep, and a slightly elevated resting heart rate—and in particular, a resting heart rate that took most of the night even to settle down to that slightly elevated level (the “recovery index” part):

Last night my sleep was much better:

But it didn’t lead to a much higher readiness today, because yesterday’s run, even though it was a pretty feeble effort, was enough to mean that today I should at least somewhat take it easy:

As it happens, I was pretty happy to do that. I got a reasonable amount of movement today, while nevertheless taking it pretty easy. Included in the day’s movement was the first bit of barefoot walking of the season. I also spent just a few minutes punching the heavy bag, mainly to get some photos for an Esperanto blog post on one aspect of my summer training plans.