The Heart-Walk was Today

... and I walked in it. I wasn't sure I would be able to manage but I had my back-up plan in place (equipment and supportive medical apparel).

OK. I did one lap. I wrote about this before. Remembering how I injured myself in last year's walk and how long it took to recover, I decided not to push myself as hard this time. No, it wasn't raining. The route wasn't even wet, but I gave myself permission to walk just enough and not be mistaken for "Super-girl" (in my own mind). I the first lap was equivalent to the distance I would walk in my neighborhood on any given day.

It was a cool, comfortable day. I followed the path through sun and shade. Kind strangers took photos of me at various points in the walk. I finally got a photo with that GEICO mascot! The person inside was muttering impatiently as the person taking my photo struggled to get the shot. I thought it was funny but I apologized to him for taking so long.

The walk was at National's Park for the first time. I liked the location but couldn't understand why the platform for speakers was so far away from the participants, especially since baseball season was over. Cameras can point anywhere. Why put the speakers on the other side of the ball field where the only way the walkers can see and hear them is on the jumbo-tron?

While waiting for the walk to start, I explored this venue which I had only seen but never entered. Shoppers Food Warehouse brought lots of delicious snacks. I especially enjoyed the fresh fruit and the whole-grain cereal bars.

I was near the front of the pack when the walk began but decided to put some of the goodies I had collected from the various corporate booths in the car then return to the walk. I was parked only a half block away from the walking route but found myself near the back of the pack.

We hit a bottleneck on one of the early legs where we had to share our route with DC traffic. That means we couldn't walk in the street. Some of us were stopped briefly to let an SUV enter a garage parking facility. I imagine some of the more fiercely dedicated walking athletes might have been upset by this. I think if anyone is planning an exercise event, maybe choosing a route that would provide minimal impediment to the those who come to exercise is a good idea.

Do something beautiful for your heart today.

~Cheryl~

Co-walker

A neighbor who had expressed interest in walking many months ago began walking with me for the first time last week. We walked again tonight and took a different route through the school yard. I am pretty sure that the square route (homonym alert) we took is greater than the sum of two trips around the triangle. I will count steps in the future to confirm the actual distance. We did 6 laps around the square which may be the longest walk I've taken so far. (47 minutes) I called J.S. and B.C. before we started and though I spoke with them, they were not available to join us.

 While I enjoy social time talking with my other neighbors who have joined me in the past, this neighbor shared today that she prefered not to talk during our walk. We had a great talk last time and I thought I would get to know this neighbor better and maybe I will, just not during our walks I guess. I don't mind not talking; I do think people are more comfortable when they've taken the time to get to know each other and that usually happens by talking.

The benefit of being safe with a co-walker outweighs my desire for social interaction. [Observation: she had two brief cell phone calls during our walk while my phone remained silent.]

Nothing I said, the rare times I spoke, was right (I made it a point to speak after she did - otherwise I was a woman of few words who walked quietly). Still I enjoyed getting my walk done and I celebrated crossing my imaginary finish-line for the day. She disagreed with my doing that, too. She said she'd call me for a future walk.

So, in light of my bewilderment after my walking experience this evening, I will refrain from giving the initials of this new walking companion and simply use the term "co-walker". As pleasant as our experiences as neighbors have been in the past, apparently she was displeased about something and possibly with me. 

I find it very interesting when I observe differences between people, shaped by their backgrounds and perspectives. My study of wind instruments and singing is where I got my breath training. Athletes (i.e. swimmers), people in military service, etc. are trained to breathe differently. I didn't bring it up. 

Much of my day was spent speaking very few words and working at my computer while others' job descriptions involve talking throughout the day. I thought I had detected a disparity in the daily  quota of spoken words between me and my co-walker. She did not agree. I respect the differences I observe between me and others but such differences are unlikely to annoy me.

With the sun setting earlier and earlier, the walking may have to happen earlier and earlier if it is going to be light enough to see. Darkness in the school yard is dangerous because people can't see who is on the playground from the street and because the school is presently closed the playground lights aren't on at night. I don't see young men playing basketball there anymore. People do play soccer on the field (including the President's daughter).

Hey, I would love to have the first lady as a future co-walker. I bet we would have a wonderful conversation.

Venting can be a healthy thing.


Do something beautiful for your heart today.


~ Cheryl ~

Getting Back on Track

This week marks my serious return to regular exercise. I am happy to report the brutal summer weather didn't do me detriment. I did not gain weight during the summer despite the inconsistency of my exercise routine.

New for the Autumn of 2010:

1. Music has become an integral part of my workouts. David Benoit has a handful of songs that are perfect for walking. They help me keep a good pace and are joyful so I like hearing again and again. My walk incorporates choreography so I'm almost dancing as I move forward. Yes, people are driving by in their cars and see me. No, I don't care.

My playlist includes: "Watermelon Man", "Jellybeans & Chocolate" from Right Here, Right Now "Why Not!" and "Jump Start" from Professional Dreamer. Benoit is a musical genious.

2. I'm walking a minimum of 45 minutes per walk at least 3 times per week. I had been averaging 25-30 minutes per walk and I was keeping pace with my neighbors (who sometimes walked faster than I did.) Ultimately, I will work my way up to an hour per walk. The music will help me get there.

Do something beautiful for your heart today.

~ Cheryl ~

Another Heart Walk

I've signed up to participate in the 2010 American Heart Association Heart Walk. Like last year, I joined the team that has the sure-fire fundraising element (this year I had to find it - last year it found me). This way I can concentrate on the fitness component.
This year, I start 20 lbs lighter than what I weighed one year ago. I am equipped with an improved metabolism and my Kangoo Jumps. They are like trampolines on the bottom of my feet. They help me get a high impact work-out without the risk of injury incurred if I worked-out in regular exercise shoes. Last night I did my first, unsupervised Kangoo work-out. I actually ran and felt great! (If you know me, you know I don't run)
I'm starting with 15 minutes per "hop" (that's what I call a Kangoo work-out) and will build up my time from there.
So, I'm back. But my blogs will be less frequent here. My goal is to blog at least once per week. I will use Twitter to post my workouts between blogs. So, combining this blog and Twitter, I will be posting as frequently if not moreso.
Thanks to everyone for your patience and support, including those who have been anonymously reading my blog.


Do something beautiful for your heart today.


~Cheryl~

Forgive me readers, it has been 3 months and 2 weeks since my last blog

I can't believe it has been that long! You will be happy to know that I write this at my lowest weight in more than a year (possibly two).

And I realized something during my time away from blogging: exercise had become a part of my daily life. I cannot remember a time in my adult life when I could say that. Now I can.

The heat did cause me to pause, but my metabolism had built some momentum so I was surprised at the lower number today when my trusted friend and I looked at the scale. I am entering my third decade of pounds lost. I have heard that it is wise to take a break but hadn't really taken one. Now I see the balance and wisdom of letting a little momentum carry me forward.

While I was not exercising (about a week or two), I was looking at myself in the mirror and condemning myself. Knowing I hadn't exercised much, I thought I might be gaining weight back but I never get on the scale everyday (or every week) and I didn't know what my weight was. How funny, I let my eyes see me as gaining weight when I was still losing.

I have kept up my accountability by walking with my neighbor(s). During a very hot stretch of days near the end of June, we started exercising to the Prevention Workout Videos. Although I got them for free after purchasing a special edition of "Prevention" dedicated to Walking, my neighbor liked them so much, I found her favorite on Amazaon for a tiny price to give to her. I think their family is using them more than I am using mine. Four generations of her family have begun exercising with her. Let's give a standing ovation to J.S.!

I have a nice little collection of these Prevention videos: "Sugar Solution Workout", "3-2-1", and "Dance Fitness". The Sugar Solution is a walking workout where the exercises have been arranged so that when you finish, you have exercised the equivalent of walking a mile and a half. That's the only one I have completed. I will write about the others after I have completed them.

To continue my accountability with my readers, I will begin texting to my Twitter page "CherylsTraining" from the walking trail (or wherever I may be exercising) as the summer progresses.

Phase 2 / Workout 25 - Another morning and the Arm Pumps are Contagious

J.S. and I did another morning walk today. She is committed to 6 laps around the triangle now (up from 5). It was very windy. We needed our hoodies today. The partly sunny sky and the much lower temperatures made our regular route viable. I even picked up trash. On the way home, I showed her the arm pumps I usually do when she isn't walking with me and she tried them.

It took me a long time to develop and master the 8-beat routine.which I can do now with ease. It was challenging enough to engage my brain but I've been doing it so long I think I am almost unconsciously doing it. My body doesn't miss any of the benefits though.


J.S. learned the moves but had trouble putting her feet with her arms. She said she could do them while watching TV. I suggested she do them seated through the commercials and wait to add them to our walking routine.


Here is a description of the "choreography": 


1.  Hands (or fists) touch or are just in front of shoulders with elbows pointed down.
2.  Right arm points straight up / Left arm points straight down
3.  Right arm bends; hand points left above head/ Left arm swings out points left
4.  Same as 2.
5.  Same as 1.
6.  Left arm points straight up / Right arm points straight down
7.  Left arm bends; hand points right above head / Right arm swings out points right
8.  Same as 2.


Repeat


Each move corresponds with one beat or step. The executed routine looks like a majorette or flag march.
When I do this, and I do it often, I don't have to walk fast to get an intense workout. I feel really good in my heart and lungs after doing it.  A few days ago, I pumped my arms on two legs of the triangle on almost every lap for 10 laps! 2/3 of my workout was with arm pumps! There was a time when I couldn't do that. Hey!


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 23 & 24 - From the evening to the morning

J.S. and I did another dusk walk on Wednesday and discussed our schedules. She has a regular Thursday evening appointment and rain was forecast for Thursday evening this week so we arranged to walk in the morning instead of the evening.

The sun was bright and warm. We had been used to shade on most of our triangle route but there was none and the sun was rising higher in the sky instead of setting as is common to our evening walks. I noticed a lot of shade across the busy street that borders our triangle so we walked there and counted steps. Instead of finishing our first triangle lap, we crossed the street and walked down the other side.

When we got to the corner, we noticed the intersecting street had many very large and gorgeous trees with leaves that had just begun to bud. They provided moderate shade for us to walk comfortably without risking overheating. Our total step count for these two new streets was 540. We walked 2 round trips (that's 2,160) plus our steps before and after. J.S. went 2,810 steps and I added steps after leaving her in front of her door so I went above 3,000.

My ankle looks really good. It is smaller than it has been in a year (although it has not matched my other ankle since the initial injury in my teens). Maybe the extra weight was really pushing my ankle to the edge. I heard that losing just one pound takes many pounds of weight off the legs. Maybe my ankle is saying "Thank you!" or "Whew!"


Neighbor #4 "D.P." called to follow-up so she can walk with us.

I weighed myself and the loss continues! I have reached the 10 lbs. down mark after shedding two more since last week's weigh-in. Can I keep this going? Stay tuned and...

Do something beautiful for your heart today.

~ Cheryl ~