Chilly and blustery today, but sunny and not at all dreary. Strong winds overnight took down nearly all the leaves—but not the ones on the sycamores!
Objectively speaking, autumn is probably the best season. Not cold like winter, stormy like spring, or hot like summer, autumn has great weather—totally aside from the pretty colors and Halloween (arguably the best holiday, albeit in a near tie with Groundhog’s Day).
For pretty much my entire adult life I’ve dreaded the cold dark days of winter, and among the many ways that Seasonal Affect Disorder affected my life in a negative way was that it ruined autumn. I could usually get past the summer solstice okay (although in the back of my head, I knew that the best day of the year had come and gone), and I could keep it together through July and August. But by the beginning of September I knew that winter was coming, and I’d spend the last months of nice weather steeling myself against the dark days to come.
It was the dark that bothered me, more than the cold. It’s easy to armor yourself against the cold—flannel, moleskin, fleece, wool, down—there are many ways to deal with cold. But even a Verilux light therapy lamp (which does help) does not solve the problem of the dark days of winter.
All of which is merely an introduction to saying: Last winter I did not suffer from SAD!
I had meant to write something at the time, but I didn’t want to speak too soon, and then once it was spring, it didn’t seem like the most important thing.
I don’t want to jinx anything, and I’m sure the right combination of stressors on top of the cold and dark could once again put me in a bad place, but something more important has changed than just a good year: I’m no longer afraid of the dark days. Maybe I’ll suffer from SAD again, and maybe I won’t, but at least the mere knowledge that the cold and dark is coming is not ruining my fall! In the back of my head I seem to have turned a corner and developed some confidence that I’ll be okay despite the season.
So what has helped?
First, not having to work a regular job. I’m sorry that I can’t recommend something more generally available, but that was the biggest thing that made a difference. Because I don’t have to be productive on a day-to-day basis, I avoid the depression-spiral that used to result from realizing that I wasn’t getting anything done, which made me anxious about losing my job and being unable to support my family, having the anxiety make me more depressed, and the depression making me even less productive. That used to be a killer. On top of that, because I don’t have to be in the office during any particular hours, I’m able to spend a few of the few non-dark hours of the day outdoors, taking advantage of what daylight there is (and making some outdoorphins).
Second, exercise. I always knew it was important, but I took things up a notch each of the last few years, and each new tick up turned out to provide an enormous improvement in my mood. In my experience, all kinds of exercise are good. Endurance exercise is good. High-intensity interval training (HIIT) is good. Skill-based training—ballet, parkour, animal moves, taiji—is good. Resistance exercise (lifting) is perhaps best of all. Letting the dark days of winter compress you down into a lump that seeks (but never finds) cozy because you’re unable to move? That’s the worst.
Third, community. Granted this is not so easy during a pandemic, but even people that you only see on-line are still people you can have a connection with, and having connections is good.
Fourth, something to look forward to. It can be almost anything. Last year I was looking forward to having my family visit. Other years I’ve looked forward to taking a vacation somewhere warm. Even little things help me—ordering some fountain pen ink or cold-weather workout clothes and then looking forward to the package being delivered, and then looking forward to using the newly acquired item.
Fifth, a project that you can make progress on. Ideally something without a deadline—at least, no deadline during the dark days of winter—but a project that you care about. Something that you can spend a few minutes on every day and see some headway that brings you closer to completing it. Creative projects are good, but creativity isn’t as important as just having a thing that you’re working on, and making steady headway.
Not suffering from SAD, even if just for one year, has been wonderful. Having some confidence that things will be okay-enough this winter that I’m not spending all fall dreading it is even more wonderful-er.
I think we should get some house stationery, but I really think we should name our house.
“House stationery … may be used by any resident of the house or by any guest during their stay. It’s typically personalized with the name or address of the house…”
Jackie attended the annual Illinois Master Naturalist’s conference last week, and came away with any number of interesting tidbits, but one in particular stuck with me: Forest bathing is like ergonomics.
Both Jackie and I have had our understanding of ergonomics informed by Katy Bowman, who points out:
Modern ergonomics is not the scientific pursuit of what is best for the human body, but the scientific pursuit of how the human body can be positioned (in one position, for eight or more hours at a time) for the purpose of returning to work the next day, and then the next and the next and the next.Don’t Just Sit There by Katy Bowman; excerpt.
What Jackie learned at her conference was that the Japanese concept of forest bathing (shinrin-yoku) has roots in the same idea. When Japanese salarymen started dying from overwork, a lack of exposure to nature was put forward as a partial explanation.
If the problem is a lack of exposure to nature, then immersing yourself in nature is an obvious solution. But, of course, actually immersing yourself in nature would take too much time out of the workday. Hence the research into forest bathing is all about finding the minimum effective dose. There is little or no research into figuring out the optimum time for humans to spend in nature.
Keep that in mind when you read yet another article about how just looking at a forest scene for 20 minutes reduces salivary cortisol 13.4%, or walking in the woods for just 40 minutes improves mood and boosts feelings of health and robustness.
I’m not so much interested in the answer to the question, “What’s the least number of minutes I can spend in nature and not die early from overwork?”
I’m more interested in questions like:
- If I go for a walk in the prairie, is that as good as going for a walk in the woods? Do I get added benefits if I divide my time between them?
- Is doing my workout under a tree in a nicely mowed lawn as good as doing it in the woods?
- Is running past a cornfield or soybean field nearly as good as running down a forest path? How about running past a row of osage orange trees? A suburban lawn? Between two suburban lawns on the other sides of 6-foot privacy fences?
- If I can’t get to an actual natural area, how should I choose among possibilities like a park, an arboretum, a formal garden, a managed forest, or an unmanaged thicket? How do various water features (lake, stream, creek, natural pond, detention pond, drainage ditch, etc.) affect the benefits?
- Is just sitting on a concrete patio outdoors better than sitting indoors?
I have my own tentative answers to many of these questions, but very little data.
Here is excellent article, well worth reading for multiple reasons. But I’m sharing it specifically for the word “outdoorphins,” which I’ll be using all the time this winter: What Scandinavians Can Teach Us About Embracing Winter.
During a pandemic it didn’t seem safe to teach taiji indoors. But we missed the practice and the camaraderie. So we moved to the park, put on masks, and carried on.
I did an experiment a couple of days ago: I tested a combined workout that doubled up two pairs of exercises that I’d been doing separately. Up to now I’ve been doing four sessions each week: two where I do pull ups & pushups, and then two where I do dips & inverted rows. (Together with a leg exercise and a core exercise each workout.)
That was working very well, but it meant 4 upper-body strength sessions each week, which is a lot. Throw in a couple of lower-body strength sessions as well (such as hill sprints or kettlebell swings), plus a rest day, and I didn’t have a day to do anything else. This sort of volume has been well for me so far, but I think I may have reached a limit, and would benefit from a cycle of deeper recovery than just a week of lighter workouts: Except for “de-load” weeks in mid-March and mid-June, I’ve been averaging close to 5 workouts a week since the end of January. I’m thinking I want to take it down a notch.
With that in mind, I’ve been thinking about how I want to structure my training through the fall and winter. One obvious change was to go from four days of upper-body strength training per week to just three. The problem was that I didn’t see an easy way to evenly cover the range of pushing and pulling exercises at a reasonable volume with just three workouts a week, except by doing both pairs in each workout.
Hence my experiment, in which I did just that.
It was not a complete success. I managed to crank my way through the workout, but it was very long and tough. I don’t think I could keep it up three times a week for months.
Happily, while describing my difficulties to my friend Chuck, I had a brainstorm: I could do threes workouts per week—two of them just like what I’ve been doing (one with pull-ups & push-ups, and then another with inverted rows & dips), and then do just one combined workout. That keeps my workouts even, as far as covering all four exercises twice each week, without being quite so overwhelming as trying to do the combined workout three times a week.
With just three upper-body strength workouts per week, I have four days for other stuff, and I can mix and match as I choose. I can do the hill sprints that Anthony Arvanitakis recommends, or I can do kettlebell swings. (Either of those makes a good HIIT workout.) I can go for a run. I can go for a hike. I can do my animal moves. In particular, I can do two rest days, if that seems like a good idea. (Which I think it probably does. At least my Oura ring thinks so.)
This all got started back in February, when I figured out that I was lacking in consistency. (Previously I’d imagined that the problem was a lack of intensity.) Targeting 5 workouts a week has meant that, even when I miss one, I get in more than when I was targeting 3 workouts a week—even if I didn‘t miss one.
I don’t want to give up the consistency, I just want to take the volume down a notch. Hence the struggle. But I think now I’ve got a plan.
I’ve been meaning for a long time to write about the various minimal shoes that I wear these days, and since Xero recently gave me an affiliate link, now seems the perfect time.
First up is the Speed Force, which is Xero’s running shoe.
My experience with the Speed Force shoes is slightly fraught, because my pair arrived right after I aggravated a long-standing foot injury. To recover from the injury I ended up taking a long break from running, so these shoes have only recently started to get the wear-time they deserve.
Despite that unfortunate association, I really like these shoes. They’re the lightest, most minimal shoes I’ve got.
As part of my foot rehab, I’d did some actual barefoot running, which was highly effective: When I was actually barefoot, running didn’t aggravate my sore foot, whereas when I ran in shoes (even minimal ones), the injury would flare up again. That difference prompted me to remember that these shoes had a removable insole to provide just a tiny amount of cushioning. I took the insole out and that was the adjustment that got these shoes close enough to actually barefoot that I could start running again.
I’m sad that I missed almost the whole summer’s running, but I’ll make do with fall and winter running.
For me, these shoes provide exactly just what I want from minimal running shoes: Some puncture resistance and some thermal resistance. (They also provide some abrasion resistance—comfortable, but perhaps part of the reason my foot injury was so persistent. If you run with correct form there shouldn’t be any abrasion; protecting yourself from it just enables bad form, leading—at least in my case—to injury.)
The Speed Force shoes are the maximally minimal shoes I had been looking for. Check them out at my affiliate link. Buy a pair (or any of the other Xero shoes) and earn me a tiny pittance!
There are several other Xero shoes, boots, and sandals that I wear regularly, which I’ll write about over the next little while.
I took a selfie after exercising the franchise.