We’ll start 2013 looking at the mental side of endurance sports, specifically mindfulness meditation. That is meditation that emphasizes being aware of the mind, body and environment. Why? Because it was the topic that got the most votes in the blog’s year-end poll. If you’d like to voice your opinion scroll down and visit the poll. It’s still up and running.
I became interested in mindfulness meditation last year when I heard about a study by Massachusetts General Hospital researchers which showed participating in an 8-week mindfulness meditation program appeared to make measurable changes in brain regions associated with memory, sense of self, empathy and stress. Another study by researchers at the University of Oregon, released in June, 2012, noted “changes in structural efficiency of white matter in the brain that can be related to positive behavioral changes in subjects practicing the technique regularly for a month.” Now let’s all just pretend that we understood large parts of that.
Bottom line eight weeks to a new brain. I’m in. OK, eight weeks to a slightly better adjusted brain. It still sounds pretty sweet to me. So two questions: How to get started? And how to bring some of you along for the ride?
I did some looking around on the internet and found guided mindfulness meditations. These can be played through your computer or downloaded via iTunes to your iPod or MP3 player. All are free.
UCLA Mindful Awareness Research Center Free Mediation Podcasts (6)
http://marc.ucla.edu/body.cfm?id=22 or https://itunes.apple.com/us/itunes-u/mindful-meditations/id434136047 (May download to the iTunes U menu on your iPod.)
Meditation for Health Podcast (I selected four based on popularity see below.)
https://itunes.apple.com/us/podcast/meditation-for-health-podcast/id290478854
#104 Meditation – Feeling Lonely, Try Meditation
#103 (b) Meditation – Guided Meditation No Music
#103 (a) Meditation – Silencing the Commentary with Meditation
# 95 Meditation – Finding Balance Between Thinking & Being
I propose a simple plan. From today through March 1st, everyday I will meditate to one or more of these podcasts, and in at least one of my workouts during the week turn off the music, tune out the hubbub and simply focus on my swimming, biking or running for a few minutes. Please share this journey with me. Every week I will post briefly on my experiences and offer new meditation resources.
This Week’s Training Tweak
Right now I’m training indoors at the gym due to East Tennessee’s less than lovely weather – cold and wet. I’m putting short one- or two-minute, higher intensity repeats into my swim, bike and run workouts. This is going well on the bike trainer and in the pool but not so well on the treadmill. After two or three repeats I could feel the beginning of shin splints developing in my right leg. I have plenty of experience with shin splints. Look up the Greek god of shin splints; compare to my profile picture. Eerie resemblance isn’t it.
I had been warming up with 10 minutes on the elliptical trainer and then moving to the treadmill where I run at a moderate pace (translation: slow) for three minutes and then pick up the pace for two minutes. Rinse, lather, repeat. So when my leg started acting up I changed it around. Now I’m walking for five minutes on the treadmill, then running for 10 minutes at a moderate pace. Next I move to the elliptical trainer and do the repeats there. It’s working so far.
To solve the problem in the longer term, I’ve started heel walking in the gym to strengthen my tibialis anterior muscles. Bystanders, when they see me doing this in the hallway, will of course be wondering if it’s a mental or physical problem. That was going to happen eventually anyway.
I am also stretching gastrocnemius and soleus (calf muscles) more thoroughly by standing on a step and dropping my heel lower than the ball of my foot (putting the foot into dorsiflexion). I’m holding the stretch for one minute and will gradually increase to two minutes. Hopefully this will solve the problem, and I will migrate back to more running on the treadmill, and if the sun ever comes out again out to the trails.
Feedback always appreciated. Please feel free to comment here or e-mail at swimbikestumble@gmail.com.
