The Final Rep, Issue 8: Great Expectations (or Not)
Finding the upsides of unexpected experiences.
I conquered two 2020 running milestones this past week: I actually ran in a race and I reached day 200 of my one-mile-a-day (or more) run streak, which I’ve been doing since Memorial Day weekend.
The latter has been a serious joy in life in pandemic times. Considering it’s the only reason I leave my apartment on many occasions, crossing off my one-miler gives me a reason to get out the door and actually get closer to that 10,000-step goal (unlike in March and April, when I was walking, oh, about 5K steps a day…on a good day). I also tend to run one mile out and walk one mile back and I always look forward to that slow stroll home when I can listen to my audiobook (currently, Obama’s A Promised Land) and enjoy the views.
As for the race, well, it was OK. I ended up getting there 40 minutes before my scheduled start time, and 10 minutes before I was technically allowed to enter the corral. So, I lollygagged around a bit, staying in my extra layers, hitting the bathroom, then taking my time checking my bag. When I got to the start, though, it was just me and two girls in front of me, spaced a safe six feet apart, wearing masks, and only having entered the start area after a temperature check. Unlike other races, when you hang in your corral, bouncing around with excited nerves until the gun goes off, they had a rolling start for this one. So I took off pretty much right away, on my own, as I do nearly every day. I passed some people with numbers pinned to their shirts on the course while dodging other non-racers. By the end, it basically felt like I paid someone to hold my coat and clock time my time for a 5K, with a little bag of goodies to celebrate the finish.
I’m not really sure what I was expecting from racing in 2020, considering the safety precautions that need to happen in order for them to even go on. But it didn’t quite serve up what I love most about race day—namely, the energy of other runners and cheering supporters that help the miles breeze by as you push your speed or distance. However, I did get to run in beautiful Riverside Park on the Upper West Side and then walk through Central Park and around the reservoir, one of my favorite spots in the city which I haven’t seen in some time. The whole day got me thinking about expectations in general, though, and how I’m pretty sure we’ve learned to quickly and frequently adjust our expectations this year.
I know I came into 2020 planning on lots of travel, including trips abroad, plenty of dates with friends and family, another marathon, etc. etc. But as those great expectations have washed away, I know I’m lucky enough to have had some unexpected and just as enjoyable activities pop up, like spending weeks at my parents’ house, having dinners with them nightly, and spending weekends playing wiffleball and doing scavenger hunts with my nieces and nephews. I also got to read a ton of books, write a newsletter, take long walks and bike rides, and actually see and appreciate the seasons changing.
I also had the time and energy to start and continue a 200-day run streak and truly enjoy it. Before I started on day one, I expected it to feel really tough to find the drive to go out every single day for a run. And it does feel difficult some days, but the hardest part is often just getting started.
That’s the thing about expectations: You can either really build something up to be great and feel disappointed if it doesn’t work out that way (hi, 2020), or on the other end, build something up to be terrible and end up loving it (hello, tough workouts). In the end, it all comes down to perspective—finding the bright spots that shine even in dark times and committing to conquering things that might seem tough, but really just require one small step at a time.
A few other people’s words about wellness I’ve read (and loved) recently:
1. “On Running While Black, With More Hope Than Before,” from The New York Times, gives a glimpse into what it’s like for a black man to run around his mostly white neighborhood in Seattle. He talks about running with his son and what it has meant to him, especially after Ahmaud Arbery was shot and killed while running in Georgia earlier this year. And he talks about how the signs posted on houses around his neighborhood gave him some sense of hope, even if brief. A line that sticks with me from Erik McDuffie, a professor of history and African-American studies at the University of Illinois: “If I’m injured and need help, and I show up at the front door of one of those houses with the signs, will they call the cops or give me assistance?”
2. Well + Good just released their wellness trend predictions for 2021, which is always a fascinating and in-depth read. The predictions cover health, fitness, food, home, beauty, and self-care, with the trends ranging from at-home exercise equipment and fitness streaming to high-tech sneakers and stress trackers to using more food scraps.
3. Apple Fitness+ is set to launch on December 14, featuring a mix of trainers with diverse backgrounds. Read all about the platform and the group of instructors leading the workouts, from HIIT to hip-dop dance to yoga, in Shape’s “How Apple Built the Perfect Team of Trainers for Its New Apple Fitness+ Platform.” I am so pumped to check it out.
The latest updates on the fitness industry:
· Kibiwott Kandie broke the world record for the half-marathon over the weekend, finishing in 57:32 (that’s under an hour for 13.1 miles—incredible!). Media outlets not only say it’s a win for the Kenyan, but also for Adidas. He was wearing the carbon-plated Adidas Adizero Adios Pro, rather than the often record-winning shoe, the Nike Vaporfly Next%.
· Hoka One One and The Outbound Collective will host a panel discussion tonight around their #EveryoneOutside film series, which promotes the stories of underrepresented athletes and leaders in the outdoors. Check out one of the films, “Resilience,” on YouTube.
· A new study says that just 11 minutes of exercise is enough to help us live longer. In other words, a little movement goes a long way!
Here’s one form cue that always resonates with clients…
These words tend to work for individuals I train as an ah-ha moment for feeling stronger in a move or activating the right muscles. When doing an overhead press, keep your knees soft (slightly bent) and back straight by tucking the pelvis slightly forward. You should feel the core activate when you do this. Your chest shouldn’t puff up—think more about pulling the rib cage down. This stance will help you maintain a tall posture as you press the weight overhead while also keeping the exercise out of the low back.
One move to add to your exercise routine…
Try doing halos for some shoulder mobility work and a challenge for your core stabilization. From a standing, kneeling, or half-kneeling position, hold a kettlebell bottoms up or a dumbbell on both sides at your chest. Then, move the weight in a circle around your head, keeping your elbows close to your face. Make sure your core stays engaged and your lower half stays steady. Do 5 to 8 reps in one direction, then go in the opposite direction.
For a full workout, try…
Sydney Cummings on YouTube! Not only does she have an uplifting energy, but great programming too. I tried her 45-minute leg workout and it was legit—especially if you love a good leg day. Besides a strong mix of exercises, I also liked her words of encouragement for a healthy lifestyle at the end. In addition to lower-body and upper-body workouts, she also leads HIIT and total-body routines too. (Shout out to Jess O. for the recco!)
The gear I’m loving to get me out the door…
Another long-sleeve layer that’s perfect for outdoor runs: the UA ColdGear Authentic Mock, which comes in lots of colors. I wore it for the 5K this weekend (along with a Brooks vest that’s no longer available) and it kept me perfectly warm, even on a 30-degree(ish) day. I kept it on for hours of walking after too, and it stayed super comfy thanks to the stretchy material and brushed knit on the inside that just feels great against the skin.
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