Couch to 5K – SIMCHA FISHER

I lost 40 pounds and I’ll tell you how, but you’re not going to like it

It’s counting calories and exercise, plus a little intermittent fasting, that’s how.

Ha! Told you you wouldn’t like it. If you want more details, they are below. The good news is, losing weight isn’t as hard as I thought it would be. I just had to be ready.

I am 5’5″ and 46 years old. Here’s my current driver’s license photo, on which I lied through my teeth about being 230 pounds.

I don’t know how much I actually weighed, but it was more than that! My size 20 jeans cut into my waist and I was breathless all the time.

I want to make it clear right now that it’s not evil to be fat. There are so, so many worse things in the world than being fat. Furthermore, I am still fat! But on April 14 of this year, I decided to at least try one more time to lose weight, and I thought you might want to hear about how it’s going.

So, now it’s August, and now I weigh 195 pounds and fit comfortably into a size 16. I’ve lost about 40 pounds and I’m not pushing myself too hard, and I’m still losing about a pound a week. I haven’t really set a goal, but I would like to get down to 145 pounds. 175 would be awesome. Feeling more in control is already very awesome, so that’s really what this post is about. And yes, it’s about looking better. I’ll also share some of my food strategies with you, but it’s nothing you can’t find anywhere else.

So as not to be coy, I’ll start with the food part, and then I’ll tell the part about my brain. Here’s a typical day:

-Coffee with half and half when I get up.
-Go for a run around 11:00
-Lunch at 2:00 (300-400 calories and high in protein)
-A snack or two around 4:00 or 5:00, or sometimes no snack
-A normal person’s dinner at 6:00 or 7:00
-Gin and seltzer with lime around 10:00

Typical lunch: Pita with four slices of turkey, mustard and pickles, and maybe a little cup of Greek yogurt or a piece of fruit; or a big plate of salad with leftover chicken, nuts, cheese, and vinegar; or pita fried with an egg. If I’m out shopping, I often get the Wendy’s strawberry chicken salad or grilled chicken sandwich. Not gonna lie, I eat a lot of turkey and chicken.

Typical dinner: Well, if you read this site, you know how I cook. I’m cooking as I always have, and just eating slightly smaller portions. Maybe I’ll go easy on the part of the meal that looks gooiest. If I’m still hungry after one serving, I’ll go back for a little more of the lowest-calorie element of the meal. If I’m really still hungry after dinner, I’ll have a green apple, and that seems to tell my brain “that’s enough.”

And I drink plain seltzer all day long.

I know I said I was counting calories, but I don’t actually know how many calories I eat per day. When I started trying to lose weight, I put my age, weight, and activity level into a calorie calculator and was surprised how many calories it said I could eat and still have a deficit; so at first, I calculated everything meticulously. Then I got sick of it and just started eyeballing everything besides lunch, and I still kept losing weight, so it seemed good enough. When I get stalled out, and stay the same weight for a week, I buckle down and pay more attention for a while.

There is also a giant asterisk next to all of this that says “WITH SOME EXCEPTIONS.” If I had to name my weight loss plan, it would be the “with some exceptions” plan. More about that in a bit.

The thing is, I was already doing a lot of things that should have helped me lose weight. I can’t have more than one cup of coffee, or it keeps me up at night, and I don’t like sugar in my coffee. Breakfast in general makes me feel blah. I don’t really like cake or pastries. Sugary foods and drinks give me headaches. I truly enjoy fresh fruits and raw vegetables. Chocolate is a migraine trigger. And I run 4-5 times a week to counteract hereditary heart issues and blood pressure issues, and to manage anxiety, migraines, and PMS. I was even intermittent fasting most of the time. But when I was eating, I was eating a lot.

So mostly, I had to get smarter about all the ~e~m~o~t~i~o~n~a~l~ e~a~t~i~n~g~ I was doing all day long. I had about 523 different reasons for eating things, and only one of them was hunger. Not exactly groundbreaking info, but what to doooo?

I know some people have luck by addressing overeating as a sin to be corrected, and I’m not saying it’s not, but this doesn’t help me. It just doesn’t. I find the psychological approach much more useful.

One thing I tell myself pretty often: “Nothing bad is going to happen if you don’t eat that [fistful of Cheezits or whatever].” First I had to acknowledge to myself that some part of me did halfway believe something bad going to happen if I didn’t eat it! That was embarrassing. Who knows where such a fear comes from. Poverty, pregnancy, anxiety, being just plain nuts, whatever. Anyway, I had to firmly tell myself that I was going to be okay, and I could just not eat the thing, and move along. Sometimes I had to tell myself more than once. Sometimes, oops, I didn’t listen, and ate it anyway.

So then the other half of the equation is that I often have to tell myself it’s also going to be okay if I did eat the thing. Because if it’s just food, it’s just food, whether I ate it or not.

A big part of disordered eating is not just the actual overeating; it’s being furious at myself for eating too much, and then punishing myself by eating more, and so on. Boo. Boo!

So what I’m working on is just calming the hell down about food, whether I’m having a good food day or a bad food day. I don’t want to be one of those people who gets skinny but is still crazy, you know? (Although it’s pretty likely I’ll end up both fat and crazy.) Food is important, and it can give real pleasure, and that’s not a bad thing. But it begins and ends in a certain place, and I’m the one in charge of that. That’s what I really want: To be in charge. That’s a big part of why being fat makes me so unhappy: Because I know I’m not in charge. I’m at the mercy of food and of food feelings.

How to stay in charge? I have found through sad experience that trying to exert very rigid control doesn’t work with me. I panic and can’t sustain it, especially when something crazy happens and makes my careful plan feel overwhelming. And something crazy always happens.

What I want is to eat in way that I can live with, no matter what else is going on. I don’t want to have to drag around a food scale or have special powders or say goodbye to entire categories of food forever. If I go to a party and there is baked brie or lobster in drawn butter involved, you bet I would have some — and then I would just cool with calories the next day, or else have a light lunch in preparation. That’s it! Because no single meal or single day is the final word. Even if I gain a few pounds, which definitely has happened, I got time. I can work with this. I can be cool.

Every once in a while, flexibility or no, I get mad anyway, and feel kind of rebellious about having to think about what I eat, and I will stomp around and stuff unauthorized corn chips in my face, and eat a leftover pop tart I don’t even want, and sit around after dinner polishing off everyone’s leftover kielbasa even though I’m full. This goes on for a couple of days, and then I think, okay. You did that. It’s not the end of the world. But is it making you happy? And of course it is not.

That’s what really flipped the switch in the first place. I was gaining and gaining, and I knew I needed to do something, but I hated the idea of counting calories or joining a program, because I didn’t want to be thinking about food all the time. It seemed so dreary and awful and petty, thinking about food all the time.

Then it hit me: I think about being fat all the time. I think about it every day, every hour, sometimes more. I already think about it constantly, and it makes me unhappy every single time I think about it. So I thought OH WHAT THE HELL, I MIGHT AS WELL COUNT CALORIES. I didn’t even expect it to work! I just figured as long as I was going to be miserable, I might as well be miserable while trying, instead of being miserable while not trying.

And then the scale started to budge, what do you know about that.

So I’ve had to start over more than a few times, and it’s okay. Every time I’ve had to start over again, the scale starts to budge again eventually.

I have had so many weird things happen to my brain over the last few months. One minute I feel absolutely vast, like an endless piece of obscenely overstuffed furniture. Then I get on the scale and I weigh ten ounces less than I expect, and I look in the mirror and bam, instantly I look slim and willowy and angular. This is bonkers. Completely bonkers. I have just had to learn to accept how bonkers it is and just stick with the program anyway, because what else am I gonna do?

And what I’ve found is I’m getting this whiplash less and less often. I look the same to myself more and more often. How I look to myself when I look down at my body is more and more similar to what I see in the mirror, and that’s more and more similar to what I see in photographs of myself. This . . . has never happened to me in my whole entire life. I’ve always had half a dozen different conceptions of myself. But I’m starting to feel like just one person. I don’t know how else to explain it. It is some kind of healing and I am grateful for it.

A bit more about flexibility and fasting. If I don’t eat until 2:00, I have the best chance of having a sensible snack and a sensible dinner, for whatever reason. But sometimes I just get ravenous, and I’m not interested in torturing myself to make the numbers come out right; so sometimes I have some nuts in the morning, or sometimes I eat lunch at 1:00, and just try again for 2:00 the next day. On weekends, our schedule is different, and I usually eat a bit more, and earlier. It’s okay, because it’s the weekend and it’s part of the plan for it to be different. I figure if I have a little pie on the weekend, my body won’t get too used to low calories, and it will stay on its toes or something.

For my afternoon snack, I eat pretty much whatever I want — the key being figuring out what I really want. If I’m feeling like hot stuff, I’ll want baby carrots or sugar snap peas and maybe a rice cake with chili lime powder. If I’m feeling like I just wanna eat something, I’ll have some potato chips or peanut butter crackers or whatever. What I always try to do is eat what I want, and then stop and see how I feel. Just give myself a second to make a choice, rather than bullying myself into rushing into the next thing without thinking about it.

And then sometimes I blow it, and just snack my head off, and gobble up everything in the house because I’m just so hungry right before dinner time and I want all the stupid corn syrup and salt in the world. And then guess what? I’m not hungry for dinner. So guess what? I don’t eat it! Because my stomach is full, because I already ate, and do not actually wish to eat more food! It turns out there’s not a rule you have to eat the food you made for dinner, just because it’s dinner time, and my stomach has learned what it feels like to be full. Amazing.

I weigh myself just about every day at the same time of day. There is a three-to-four-pound range that I expect to be in day to day, and what happens is the range, rather than the individual number, gradually shifts down. So if I were graphing my weight loss, I wouldn’t see a straight line down unless I zoomed out. I think daily weigh ins are probably a good idea, because sometimes you have a rogue high number, and if you weigh yourself every day, you’ll recognize it as a blip, and it doesn’t freak you out as much.

Where does exercise fit in? You can’t exercise fat away, but there’s still a link between exercise and weight loss. How it works for me is that I don’t feel hungry for a long time after I work out, and it seems to keep my blood sugar more stable throughout the day; and when I work out regularly, it sets in motion all kinds of good things that lead to eating better. I feel more confident, which makes me feel more capable of taking care of myself. I’m more energetic, so I’m more likely to get stuff done, rather than moping around the kitchen scrounging for snacks. I sleep better, so I’m less likely to go chasing after sugar and caffeine to give me an energy boost the next day. And so on.

I still highly recommend the Couch to 5K program, which has no end of free apps you can download to get you started. If running is no good for whatever reason, I also really like Jenny Ford’s marching workouts. I have also somewhat grimly purchased a digital copy of Jane Fonda’s Complete Workout for those days when it’s too cold to run but I feel the need to suffer somehow.

I was also lifting weights and using a planks app for a long while. I ferkin HATED it, but I had to admit, I liked the results, and I know old bags like me need the bone density work. For a while I was running 3-5 miles a day, up to fifty miles a month. But I’m fundamentally lazy, and it’s gross and muggy and buggy out, so right now I’m just running a mile and a half most days and calling it good enough.

The one thing I haven’t mentioned is my husband. He started this endeavor on his own over a year ago, and has lost an astonishing 70+ pounds, and at one point he was running over 100 miles a month. He’s a private guy and doesn’t like me blabbing about all his stuff, but I’m very proud of him, and he’s very handsome, and he’s got some pretty bitchin cheekbones, too, so there. I truly don’t think I could have done it without his example and companionship. At the same time, he never pushed me or made me feel like I was anything but beautiful to him, 235+ pounds and all.

If you are going to start overhauling your food life, I highly recommend having someone you can do it with, or at least someone you can talk about it with, someone who will reassure and encourage you and maybe occasionally gently tell you when you’re being crazy.

There is a little part of me that is protesting: Why is it that the thing making me so happy is that there’s less of me? But truly, it’s not about diminishment. I’m starting to see my cheekbones again, too, and I feel like I look like myself again. Sometimes shifting calories around is like a little game: I’ll skip having french fries now, and maybe I’ll have a little fancy cheese later. Exercising self control feels like flexing muscles. It’s fun. It’s fun being able to zip my pants without it being a whole production. And you know, I pick up a dress I could barely zip up last time I tried it on, and now it just floats down over my head. It’s the best feeling.And that’s my story.

Happy to answer questions if you have them. As you can see, I have zero training or professional information of any kind. All I have is a few months of some hopeful-looking success after a long string of failures in my past, brought on mainly by emotional immaturity, I suppose. And as I said, I’ve probably doomed myself for making this public, and now I’m going to swell up like a diaper in a kiddie pool, and now this essay will turn up in my Facebook memories every year to haunt and and taunt my fat ass forever, and then we’ll see who’s body positive and who’s just another yogurt-eating bitch. The truth is, I don’t have anything else to write about, so I’m writing about the forty pounds. You didn’t really want another essay about covid anyway, right?

Don’t miss the downhill

My husband and I are runners. You know, more or less. We don’t run fast and we don’t run far; but we do run pretty often together, and we almost always run the same course, which has a lot of ups and downs.

This being New Hampshire, there is hardly any level ground to travel. Most of it slopes up or slopes down, or up and down and up and down, and at both ends of our normal route, there are significant hills — one in the middle that’s short and steep, and one at the end, that’s long and very steep.

A serious runner told me that running downhill for too long — down a mountain, say — gets to be just as hard as running uphill, and you need a whole new set of muscles just to keep yourself from tipping over.

I will take her word for it. In my moderate little routine, downhills are pure bliss. Gravity does much of the work, and all you must do is point yourself in the right direction and off you go. On the downhill, my breathing comes closer to normal, my muscles relax, my stride lengthens, my vision clears. By the time we reach the lowest point and it’s time to circle around and chug right back up again, I feel refreshed, encouraged, and ready.

Except sometimes I don’t. Sometimes, before we get to the downhill, I’m struggling so hard mentally and physically, the chance to ease up doesn’t even register. Maybe I’m stressing out over some unrelated problem, or maybe I’m even worried about how I look, and next thing you know, I’ve gotten the lowest point of the loop, and I don’t even know how I got there. I’ve wasted my chance to take it easy, and now it’s time to start pushing again. I forgot to enjoy the downhill.

So I try to make a point of reminding myself where I am. To really feel my thighs loosen up, to really rest in the sensation of not having to fight against gravity, to relax my chest and my lungs as we descend.

There’s even an actual field of wildflowers at the bottom of the hill, and while I don’t stop to smell them, I do make sure I feast my eyes on them, and search out any new arrivals that have sprung up since last time. There’s always something: White and pink and purple clover, flaming orange hawkweed, purple cow vetch with its fantastical tendrils; Queen Anne’s Lace, bunches of silvery cinquefoil, some early asters, tenacious ranunculus, and clusters of jewelweed with their little orange lanterns. Hardy mulleins stand like sentinels in the tasseled grass, and you’re enveloped in the hot, sweet smell of wild weeds coming into their own.

And then sometimes you come to the bottom of the hill and it’s all been mown down, flattened and carted away by the other people who spend their time on this road, and that’s worth enjoying, too. By proxy, I enjoy the hot, hectic industry of gathering grasses in to make ready for winter. I do enjoy the downhill, when I remember to.

It’s a good motto, “Enjoy the downhill.” Most people have hills and valleys in their life, times of struggle and times of rest — maybe not absolute rest, but at least times when gravity takes over for a while, when you can push less hard, breathe more easily, see more clearly.

When you’re on the downhill, maybe a child still has a chronic illness, but the current crisis has passed. Maybe there are still unresolved problems in the family dynamics, but there’s a temporary truce under your roof. Maybe the Lord has been coming at you with brilliance and heat, but then the downhill comes, and he retreats for a while and lets you be. Maybe things are just easier for a while. There are no pressing bills for once. You’re sleeping through the night. You’re making it through the week. It’s the downhill! It’s not the same as stopping and resting completely, but it’s still so good, so refreshing, if you can recognize that’s where you are.

But sometimes the struggle takes so much out of us, we forget to notice when the eases up. And next thing you know, that time is already past, and now you must start chugging upward again.

If you’re struggling right now, no one needs to point that out to you. You’ll know it when you’re on the uphill, when you have to push with everything you’ve got just to keep putting one foot in front of the other.

But if you’re on the downhill, you may be in danger of missing it. So do look for it. Do enjoy it. Do relish the relief it gives, and do take the chance to loosen your muscles and bring extra air to your lungs. You know darn well you’re going to need it when the road starts to rise.

And do, oh do look for the wildflowers. See what has bloomed on its own while you were busy toiling elsewhere, and enjoy that, too. Not everything has to be done by your own two hands. There’s always something to enjoy, even if you didn’t make it yourself.

And remember, a life of nothing but existential downhill is hard on a person, too, just like physical downhills are. It’s understandable to envy people whose lives offer very little challenge, very few obstacles, but believe me: in a life like that, it takes a whole other set of muscles just to keep from tipping over. I have seen them tip over. And they never do get that sweet pleasure that comes with a reprieve.

Are you on a downhill? Can you loosen up, breathe better, see better, let yourself be carried for a bit? Take note, and enjoy! You know there are more hills to come.

Photo (color altered) by Camila Cordeiro on Unsplash

Still fat, still running, still bugging you to do Couch to 5k

A little over a year ago, I told you how great the Couch to 5K program is. I describe why I started the program, exactly what it entails, and how it helped me physically, mentally, and emotionally. Here’s an update in our transformation from sad blobs to happier, somewhat more toned people with some blobby aspects.

It turned out that having a built-in babysitter was the lynchpin for regular physical fitness, and once those babysitters left for college, it got super hard to keep running regularly. We did try. We ran separately, and it was lonely. We tried running at night in the winter, and that was horrible. I also tried these marching workout videos, and they were pretty good, but I slacked off after several weeks. In January, I consoled myself by writing a satirical news story about how I was fooling myself, but that only takes you so far. Then we got a Y membership so we could stow the baby hobbit in childcare and run around the track, but man, it is not the same. You have to make twelve circuits for a mile, and the air is dry and weird, and you can’t have loud, panting conversations about NFP when you’re running at the Y. And then some lady runs right in front of you wearing bright pink running pants with a thong-shaped pattern on it, as is her constitutional right, and you get mad your husband, which isn’t fair, but that’s how it is.

So, with less and less exercise, I slid further and further into blobby despond. Our whole household is terribly sad over the winter anyway, so it was not a good scene. People were making caramel popcorn with entire sticks of butter before 11 a.m. We were scrolling through Facebook with our noses, because it was too exhausting to move our thumbs.

Then the college kids came back home, and . . . now we can go running again. And that’s how it is! We’re running anywhere from three to seven times a week. To our delight, we didn’t have to start from zero, even after taking so much time off. We’re not as fit as we were by the end of last summer, when we were topping four miles sometimes, but we’re well on our way, and can easily do two+ miles.

The kids, age 9 and up, will be starting Couch to 5K when school gets out in a few weeks. I highly recommend it! And do get outside as much as possible. I’m glad we used the treadmill when we first started, because it was better than nothing, and I know the track at the Y kept us from losing too much ground; but being outdoors is fantastic. I’m trying to learn more about the ever-changing flora and fauna that surrounds us. So far, we’ve identified a pretty little friend called an arctic starflower

By Jason Hollinger (Arctic StarflowerUploaded by Amada44) [CC BY 2.0 (https://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons

we’ve brought home, looked up, and abruptly threw away some fascinating, luminous objects called spongy oak apple galls

which look like magical seed pods, but are made by gall wasps out of oak leaf tissue to cushion their developing larvae. Eek!

. . . and, with the help of friends, discovered that that weird sound that almost sounds like an alien toy, like one of those plastic tubes you whip around in a circle over your head, is actually the song of a hermit thrush:

We see wild turkeys, just birding around, and meandering deer, and flame-red salamanders. I don’t know how I’ll ever be able to figure out what weed produces that intoxicatingly wild, dusky, spicy smell, but I can’t get enough of it. Best of all, Damien and I have regular time together that’s just for us. That’s my favorite part of my life right now.

I still eat too much to be losing significant weight, but getting regular exercise does so much to put food back in its rightful place, as fuel rather than hobby or master. I’m much happier with my shape, my posture, and my energy levels and confidence than I have been in many months. I bought a frickin’ two-piece bathing suit yesterday. Even if I never wear it, the fact that I thought I might is a big deal!

My blood pressure is great. I have zero back pain and haven’t had a single migraine since we started running regularly. Since my migraine meds were messing with my heart, this is a relief.

I’m not a great runner. I’m very slow, and my form is inefficient and silly. It’s hard to start, every single time, and I generally feel very strongly that the first 1/8 mile is bullshit, just bullshit. But sooner and sooner in each run, I’m hitting that moment where I feel strong, competent, and optimistic, and that feeling sometimes lasts for hours.

So if you’re feeling bad, this is me pestering you to try Couch to 5K. If I can do it, you definitely can. You guys know me. I’m not a go-getter or thing-achiever, but I’m telling you, this program changed my life.

Quick review: Jenny Ford’s marching workout is perfect

One of the reasons I have stuck with running is because it is easy. Left, right, left, right, don’t throw up, left, right, eventually stop. I can do that. But our stupid school schedule is making it really hard to go out and run more than once or twice a week. Sometimes, to fill in, I make a stab at a “beginner” or “easy” or “drooling moron” workout video, but I always end up like Liz Lemon in the Cardio Hip Hop Groove class:

And yes, this is humiliating and discouraging even if you’re alone in your living room.

Well, I just found a half-hour workout that even I can do: Marching Cardio Workout with Jenny Ford. You can stream it for free with Amazon Prime, or you can watch it on YouTube.

The moves themselves are not complicated (step-tap, grapevine*, and box step is about as challenging as it gets), and the instructor gives you plenty of practice and directions. She often gives you an alternate move if the one you’re doing is too hard; and you’re always marching in between, so if you get confused, you can just fall back on marching.

She does not appear to be made of hot dog-colored silicone, she isn’t wearing tons of makeup, and for some reason, she is standing in the middle of a scrubby field in Illinois. (She has a whole series of marching videos, on Prime and on YouTube, not all set in Illinois, but this is the one I found first. I like the part where the utility repair truck tools by and takes its time parking.)

Best of all, she seems to sincerely understand that you are fat and old and are trying– well, maybe not your best, but you’re here, aren’t you? She isn’t constantly shrieking, “Ooh, feel that awesome burn, six, seven, eight! Your buns just love it, woooo!” Instead, she says things like, “You doing okay? Okay, now remember the kick thing? Get ready, because we’re going to do that again, but not for too long.”

The music is just typical workout nonsense, but it’s easy to ignore. You don’t need tons of space to do the routine, or any equipment at all. There is a bubble in the corner that counts down what percentage of the workout you have left.

Now I just need to figure out my little toddler-on-rollerskates-pushing-the-ottoman-into-my-achilles-tendon problem,** and I’ll emerge lithe and athletic, if not hot dog-colored, on the other side of winter.

*which I know how to do because we called it “the hora” and danced it while playing “Hava Nagila” when I was little.

**Besides letting her pour corn flakes into a giant box and do her own marching workout. This was okay, if noisy, until the kitten got involved.

We’re still running! A Couch to 5K update

Back in April, I wrote about the Couch to 5K program, which aims to transform sedentary people into runners. Seems like time for a little update.

We did complete the program. We’re still running, and we don’t intend to stop. I mean, we stop and go home and have lunch and stuff, but we haven’t let a single week go by without running, and most weeks, we run three, four, or five times. Today, we ran 2.5 miles, which is the longest distance we’ve done together.

I know. That’s not 5K! Well, when you get close to the end of the Couch to 5K program, it starts giving you the option of running for a certain distance or a certain time, and we always chose time (I think it ends at 31 minutes of running), falling short of the suggested distance. Once the program was over, we focused on keeping up the habit of running regularly, rather than upping the ante. Some weeks, being sick and busy, it was a struggle to get a mile in three times a week. We just wanted to make sure we didn’t stop just because the program was over.

And we are slow. Slow as hell. But we are gradually increasing the distance we go, and are working our way up to a 5K run in the fall, when it will be cooler. In New Hampshire, there is no such thing as a flat route, so we always end up trotting up and down, here and there, on dirt, on pavement, on gravel, and on grass, and some of the hills are killers. There are frogs and flaming orange salamanders in the road, and turkeys and turkey buzzards angrily launch themselves into the air as we pass, because we are annoying. We talk about the kids and politics and sex and what will become of us all, and what we want to have for supper. Occasionally we have a little fight as we run. Sometimes, I’m wheezing and gasping, and I just focus on not stopping or throwing up. Other times, it’s fluid and almost euphoric, and I feel like I could go forever. The weird thing is, it’s very hard to predict what kind of run it will be.

It’s far, far easier to run before 10 a.m., when it’s shady, the air is dry, and there’s a little breeze. Humidity makes running awful. But nothing feels better than being done with a run and knowing that, whatever else happens that day, you didn’t quit.

After we finished the program and proved to ourselves that we’re sticking with this thing, we bought ourselves some new shoes. We went to an athletic store, where they measured our feet, watched us walk and run, talked about our routine, and then gave us a variety of suitable shoes to try.

I settled on a pair of New Balance shoes (W860PG7, if you’re interested- see photo at top). They’re not too stiff or heavy, but are much more structured than the Walmart $15 pair I had been using. They are nice and wide, which I need for my feet that have splayed out after being barefoot and pregnant for almost twenty years. They don’t feel all that much different when I’m actually running, but my feet feel perfectly fine the rest of the day, which is amazing. With my crummy shoes, my feet were always sore, and sometimes I felt stabbing pains in my soles. These NB shoes have a pretty firm medial post, which apparently keeps my feet from pronating, or rolling inward, which makes your arches collapse or something. I wasn’t really listening, but it sounded bad.

The shoe people noticed similar issues with my husband’s feet, and he chose Nike Air Zoom Structure 20s. His feet feel better while he’s actually running, and he has less trouble with his ankles and knees during the day.

Each pair cost over $100, which kind of knocked the air out of me; but we figured we were paying partly for the guidance; and also we don’t spend any other money on running. We just run, and want to keep running. So it’s cheaper than a gym membership, and cheaper than physical therapy from running in crap shoes.

Other observations: Don’t skip the frickin warm-up, even if you’re in a hurry. Among other benefits, it gets your lungs going, so it’s not a horrible shock when you suddenly launch into a run and can’t breathe.

-If I’m struggling and getting tense and taking short little choppy steps, it’s helpful to think to myself, “Light and loose. Light and loose.” I need to remember to use my whole body and to be as fluid as possible, and that makes it easier to keep going.

-Always go pee one last time before you leave the house, even if you don’t feel like you need to.

We both have bad days and good days, and we don’t always match up; but when we do run, the rest of the day is always better than the days when we don’t run. I find myself thinking it’s reasonable to take the kids to the beach after dinner, rather than just flopping on the couch and turning into upholstery. I try to remember to offer up the run for different people’s intentions.

As I can’t seem to stop mentioning, I’m still pretty fat. I’m just not ready to stop eating mashed potatoes, is what it comes down to. But I feel so much more confident. My back never hurts anymore. I sleep well most nights, instead of almost never. My knees and other joints, despite everyone’s dire warnings, feel fine. My husband and I are alone together for over half an hour three times a week. And nothing, nothing, beats that feeling of starting something hard and scary and keeping at it until it starts to feel easy.

Yep, we’re gonna keep running.

Couch to 5K lives up to the hype

Here’s an entire post about the Couch to 5K running training program. You’ve been warned! If you don’t want to read the whole thing, here’s the short version:

I was just about ready to lie down and die, but now I feel much better, physically, mentally, and emotionally, and you can, too.

How it works: We downloaded the free app onto our phones. You go out three times a week, and it tells you exactly what to do, on the screen and out loud. Like: “Begin warm-up! Walk for five minutes.” “*BONG!*Start running now!” “You are half way!” “*BONG!*Start walking now.” And so on. It begins and ends with a five-minute walk, and alternates walking and running for varying lengths of time, increasing the total running time week by week. By the time you get through the whole program, you can run five kilometers, which is just over three miles.

You can upgrade the app to play music, keep track of calories, and other stuff, but the free version is fine.

Why we started: As with the beginning of so many great things, I was sitting on the bed crying because I’m disgusting and nothing will ever change and it’s just all so horrible. So my husband goes, “Let’s do that Couch to 5K thing.” And I sniffled, “Okay,” because it sounded better than sitting on the bed crying. I probably would have agreed to go away to Organic Rollercoaster Engineer school at that point.

We both used to run many, many years ago, but now we are both 42. I have done various kinds of workouts over the years, but it’s been harder and harder to do anything consistently. We were both feeling very much like it was the beginning of the end, and like every aspect of our lives would just get harder and cruddier and more pathetic, steadily and inexorably, until we were dead. So, this was our way to fight back and see if we could do something else, instead.

In the beginning, I was terrified. I was so sure that I was going to embarrass myself, let my husband down, and just be pathetic and gross in some way, and end up feeling even worse because I had failed one more thing. This is not commensurate with reality. I’m actually fairly accomplished in a lot of different areas, and have done all kinds of difficult and frightening things, and am surrounded by supportive, appreciative people. But my stupid rat brain was pretty persuasive about me being a repulsive loser blob.

How it’s going: It’s going great! It has been hard every week; it has gotten easier every week. Every week, we’ve been very conscious of getting stronger, which is incredibly encouraging and motivating.

We repeated a few days when we felt like we just barely got through them. One week, we peeked ahead and freaked out at how hard the next week looked, so we repeated the same week until we got a little stronger and more confident.

And that is fine. We intend to run a 5K eventually, but we’re not in a huge rush. As long as we don’t lose ground, it’s fine.

So now, six weeks later, we’re starting week four, which is a 31-minute workout. It’s a brisk five-minute warmup walk, then jog for three minutes, walk for ninety seconds, jog for five minutes, walk for 2.5 minutes, jog three minutes, walk ninety seconds, and jog five minutes, and then walk another five minutes to cool down. We talk and laugh while we jog.

There is no way I could have done this a month ago. Nooooooo way. I would have thrown up and collapsed and spent the rest of the day laughing at that that alien species of people who waste their lives moving their limbs around like idiots, rather than enjoying life like I was *sob*.

But I’ve gotten stronger, my stamina is much better, and most of all, I have more confidence. I woke up this morning feeling awful, with a sinus headache, a stuffy nose, and a heavy, congested chest. But rather than looking for a reason to skip, I decided that I would at least try and see what I could do. Nobody pushed me into it; I just decided on my own to try.

This . . . is kind of a big deal for me. I find that I’m spending less time looking for excuses not to do things, and more time looking for reasons to make things possible, or at least to give it a shot. Not just running, but all kinds of things. All kinds of things just seem more possible. I feel more capable. I’m looking forward to the future.

This is kind of a big deal for me.

Physical changes: I don’t own a scale, so I’m not sure if I’m losing weight. When I’m getting regular exercise, I find it much easier to eat reasonably, both in what and how much I eat. I’m focusing on just eating when I’m hungry no more than five times a day, stopping when I’m no longer hungry, and trying to get plants and protein and avoid sugar; so I know I’m healthier than I was six weeks ago. My days are less centered around hunting and gathering. The gin, however, stays in the picture.

I feel a lot less shame about my body. Even when I look in the mirror and see a body I’m not happy with, I see it as a working body, a trying body, and not the body of a loser. It’s not that fat people are losers, or that women who look like they’ve borne children are losers. But my body was, objectively, the body of someone who had given up. I had stopped trying to feel better, and that was no good, no matter how I looked to outsiders.

I’m definitely getting more toned. My belly is a little flatter, my hips are less blobby, and my legs and arms have more definition. I’m still fat. I will probably always be fat. This does not seem terrible to me (or to my husband, which helps a lot!).

And I’m sleeping better.
And I have more energy during the day.
I can be active longer without strain, and I can stay awake and alert for longer in the day.
And I’m setting a good example for the kids, who are thinking of doing the program themselves when school lets out.
Any my back doesn’t hurt all the time.
I think maybe my skin is clearer?
My mood is better, especially on running days.
And my posture is better. It’s easier, and it feels more natural, to sit up straight.
I’m looking forward to the summer, thinking about hiking and swimming and running around with the kids, rather than dreading feeling guilty about wasting the warm weather but feeling so draaaaaaained all the time.

I no longer look at running as some kind of alien, unreachable thing that people who are very, very different from me do. The program is really well designed, not pushing too hard or too fast, so you not only get your body in shape, but you gradually come around mentally, too, and start to think of running differently. I really admire the way it’s set up, with a good understanding of human psychology.

Things that help: We drive a little distance and then run in a secluded country road, where there is almost no traffic and it’s mostly level. This pic is from April 5. There’s less snow today!

We use the treadmill when the weather makes outdoor running actually dangerous (like when the road is covered with a sheet of wet ice), but the treadmill adds a whole level of difficulty and unpleasantness. Fresh air, room to move, and something to look at make a huge difference.

It would be harder to stick with this on my own. My husband and I encourage and motivate each other, and keep each other on track. Talking and laughing while we run also makes the time go by so much faster.

Music and distractions like Facebook help a ton on the treadmill. I prefer talking to my husband and listening to the birds and streams when we’re outside, but it helps a lot to have a song in my head, to keep to the beat.

General running tips that I remember from long ago. Correct me if I’m wrong about these!: keep your movements as smooth and gliding as possible; use your whole body, rather than just trotting with your legs; roll from heel to the ball of your foot when you step; try to extend each stride, rather than running faster; tip your chin up to keep your chest up and shoulders back, so you can get more air in your lungs; keep your hands low and your fingers and arms loose, rather than tightening them up around your chest like a fricking dinosaur; breathe in through your nose and out through your pursed lips, to keep the oxygen in your body as long as possible. Don’t forget to stretch before and after. Drink water!

My friends, I was circling the drain, but I’m fighting back! If I can do it, you can, too. (It doesn’t have to be Couch to 5K. It could be any firm decision to get moving and keep it up indefinitely.) I’m not special. I’m not radically reorganizing my life. I’m just ready to stop feeling terrible about everything all the time.

Valhalla Rising, cavemen farting, Terry Pratchett giving it a shot, and me running(!)

I’m watching . . .

Originalos (and Valhalla Rising)

Let’s say you’ve picked out a swell movie to watch, and everyone’s ready and snuggled up on the couch, except that one kid is still washing the dishes. Still. So what do you do? You watch a few episodes of Originalos. Here’s a representative sample:

Look, I’m not proud of it. In my defense, if you saw Irene laughing that long and hard at a farting caveman, you’d probably let her watch more, too. These 3-minute episodes are streaming on Amazon Prime.

We also watched Valhalla Rising (2009, directed by Nicolas Winding Refn, who directed Drive, which we loved) last night, and we’ll have a lot to say about it on this week’s podcast! (To join my super secret, super fun podcast club, see my Patreon page.) Here’s the trailer for Valhalla Rising:

Reading . . .

Guards! Guards! by Terry Pratchett

Behind the curve as ever, I’m just now getting into Terry Pratchett, who played with words, and with ideas of futility, heroism, absurdity and hope, throughout 41 novels about Discworld. He died in 2015.

I did read Going Postal a few years ago, and was charmed and moved by the characters and dialogue but very confused by the plot. Guards! Guards! was much easier to follow, and very winsome and entertaining, as well as touching in parts. Looking forward to hanging around with Captain Vimes more, as well as that very, very interesting Patrician.

Guards! Guards! summary: In the human-all-too-human city of Ankh-Morpork, the canny leader of a secret society realizes that he’ll have the citizens in the palm of his hand if only he can find a champion to conquer the terrible dragon. Only there is no dragon, except for small, mostly-harmless pets. So he summons a big one. Things do not go as planned! The focus of the story is on The Watch, the ones you call when things go wrong, but you don’t really expect them to do anything. In fact, you count on them having no intention of doing something. Well, this time, they do something.

As far as I can see, this is a typical Pratchett theme: Everything has gone to hell, and there’s not much anyone can do about it. Still, for whatever reason, the one guy who knows better decides to give it a shot anyway, and make a stand for what he decides to believe is the right thing to do. (Pratchett fans, do I have that right?)

Listening to . . .

The Black Keys

Also not a new find, but I’ve rediscovered the Black Keys as excellent running music. Yarr, my husband and I are doing Couch to 5K. We’re on week three, when you have to run for three minutes at a time. This is only possible if I hide the fact that I’m running from as many of my senses as possible (especially since we’re celebrating spring with hail and slippery freezing rain; and, not wanting to die, we are running inside).

Here are a few Black Keys songs with a good beat for a slow, steady run:

“Gold On the Ceiling”:

“Tighten Up”:

“Fever” is a little brisker:

“Howlin’ For You” (which comes along with a satirical sexploitation revenge fantasy movie trailer that made me laugh so hard, I almost fell off the treadmill) (warning: stupid, but R-rated):

I welcome other suggestions for running music! I’m putting together a list, because I hear there is more running coming up in this fershlugginer program.

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Now your turn! What are you watching, reading, and listening to?

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Pratchett graffiti image by David Skinner via Flickr (Creative Commons)