Walking Meditation and Achieving Goals

 It's Monday morning. Back at my desk alone in the office today. I am enjoying the peace and quiet. I have some soft meditation music playing and I stop occasionally to take a moment to engage in a short mindful meditation. I watched a 3 part series on Netflix over the weekend - Mindfulness Manual. It is a Korean series that looks at the science of meditation and the benefits. I gained some helpful hints from watching it and it also reinforced the benefits I have already noticed. They did talk a bit about walking meditation and I used some of those ideas at the gym this weekend. It is something I have been wanting to learn and I am awaiting delivery of  Thich Nhat Han's book - Walking Meditation. 

I started practicing mindfulness meditation about a year and a half ago. I do short meditations during the day to keep myself calm and focused. I also meditate as I do my yoga each morning. I finish it by reading a daily passage from Thich Nhat Han's ,Your True Home. I use meditation to calm my mind when I let the past intrude. It has allowed me to move on from a very painful divorce and death. It has also allowed me to bring closure to that time in my life. I am learning to live more in the present moment which brings more peace and calm into my daily life. I do not worry about the future. I've let go of most of the "what if's". 

Walking meditation is where I really want to expand my meditative time. Whether I am hiking, working out at the gym or just strolling through my garden. I want to bring an awareness of the moment into the experience.  In the show "Mindfulness Manual" they talked about taking notice of/ being aware of how your feet feel as you take each step. I took that advice at the gym this weekend. On the stair master I let myself feel each step, the roll of my foot, the pressure into the sole of my shoe. I became aware of how soft the cushioning of the insole felt. I noticed this with each step... each foot. I did not think about how many steps, I breathed deep, exhaled slow and felt the sensation of each step. 

My goal on Saturday was 1400 steps. I did 1500. On Sunday my goal was to repeat 1500. I easily did 1550. I did on Sunday add a cooling towel around my neck which did wonders at keeping me cooler. My heart rate also stayed lower. 

Reaching the goal of 1500 steps a week ahead of schedule has really improved my confidence. It also was a milestone as it is the number of steps to the top of the Empire State Building. I am looking forward now to hitting 2000! 

I did cut back on my Treadmill workout a bit... 40 minutes on Saturday and 30 minutes on Sunday. That was my plan though as the Stair Master workouts increased. I am still doing 15% inclines for 5 - 10 minutes, and 8- 10% inclines for 10 minutes, with the remaining at 3%. I keep a steady 3 mph pace. On the stair master I set my pace at 55 steps per minute. I have tried 60, but I feel it is just a bit much for me. 50 is too slow a pace. Last week I had younger men on the one next to me doing paces at 70 - 80 spm. I was feeling a bit slow, but they were both huffing, puffing , and struggling after maybe 10 minutes. I was wondering though am I going too slow? But then yesterday a gentleman that was maybe bit younger than me was at a pace of 30 spm. It reinforced to me that we each have our own pace, and goals. I have some big goals. 

It's Hard Being an Introvert

 Last evening I went to the gym. I was ready to get in a good workout and was hopeful it wouldn't be too busy. The past few weekends have been really quiet. Well the first thing I noticed as I pulled in to park as there were quite a few cars. I again was hopeful that maybe it was just people using the pool as the weather has been a bit rainy to be outside. As I walked into the gym I noticed that the cardio area was mostly deserted - Yea! The weights area was busy, but it wasn't too bad. I go straight to the stair master as usual, I made sure the fan was on as it blows directly on me there and really helps to keep my cool. There were a few young men doing some stretches with poles nearby, but I just concentrated on my music I was listening to and of course watching my steps. About fifteen minutes in  I was getting quite warm, I realized that one of those lads had turned off the fan... WHY? It wasn't impacting them, it was directed to blow on the stair masters. It was very inconsiderate thing for them to do. I paused my workout and went and turned it back on... cursing them under my breath. About this same time a couple came in to workout... three kids under 7 in tow. The kids are left unsupervised while the parents go into the weight area. They are messing with the treadmills, climbing on equipment, just being kids. The dad eventually gets some rackets and balls and puts them in to one of the racquetball rooms. Well at least they were off the equipment. I am now getting up over 1000 steps and someone cranks up the volume on the "boombox" . I can hear it plainly over my music with my earbuds. So frustrating especially as 95% of the people that are working out have earbuds/headphones on to listen to their own music. Why are people so freeking inconsiderate? It was not a staff member that turned up the music. It was also not for a exercise class ( I know to avoid the gym when those are scheduled). I did do my 1350 steps and then thirty minutes on the treadmill, luckily there wasn't anyone around me then, but I could still hear the boombox blaring. 

I know I am an introvert. I like it peaceful and quiet around me. I have zero tolerance for inconsiderate oafs. I really don't understand people like that. I've raised my kids. I have no interest in yours. Keep your kids at home or in control. The gym is not their playground. The fan is not blowing on you, I need it to blow on me as I am doing cardio in a hot gym, don't turn it off (or least ask if you need it off). I have my own music to listen to. I don't want to listen to yours on top of mine. You don't need it blasting to hear it... if you want loud music bring your own with headphones, don't subject everyone else to your noise. 

I am looking into getting noise cancelling headphones. Maybe a cattle prod for misbehaving kids? 

Oh I need to get back on the trails and out of the gym.

More of the Same

 My outlook has changed very little since my post on Monday. Each day has been more of the same. It took some convincing (from myself) to go to the gym last night. I really do not enjoy going. It is a both a mental and physical workout. The only reason I can find to go is that the reward of getting fit so that I can do the treks and hikes I want. To do that I have to work out this intensely. I do get a bit of satisfaction when I reach my workout goals, but the time and commitment are taking on toll on me mentally. 

I went last night as planned. I was doing really well on the stair master up to 1100 steps. My goal was 1225. I pushed through and made it, but my heart rate went a bit high (160 bpm) by the final 100 steps. I then got on the treadmill and really had to push myself to complete 30 minutes with just one series up to a 15% incline. By the time I got home I was really questioning my goals.... all of them. I am 65 years old! What am I doing?  What am I thinking? Am I fooling myself thinking I can get fit enough at this age to do multi-day mountain treks? I am starting to feel a bit discouraged. 

I will keep pushing myself though. I won't stop the workouts. I will get to 2000 steps on the stair master (unless it kills me first). I will head to Colorado in the Autumn and do my best to take on some challenging hikes and the Manitou Incline. Then I will have to make a decision. Have I improved enough that I can realistically achieve my trekking goals or should I scale back my dreams to something more attainable. In the long run I will have to decide which will make me happiest. 

The sameness of summer days...

 I have been struggling a bit lately with the sameness of my life. The daily routine is wrecking my head. I just can't see a way out of it at this time. The summer heat makes it nearly impossible to be outside after 9:00 am. It's too hot to garden, so I water the few plants that require it every morning, pick the ripe tomatoes, feed the birds and if it is bearable I will have my coffee on the deck. Monday through Friday  it's off to work, I have to allow 45 - 50 minutes for the drive due to the unpredictability of traffic. I then sit all day at my desk at the Convention Center doing the same tasks I do week after week. 5 pm rolls around and I drive 40 - 45 minutes back home. It's off to the Gym on Tuesday and Thursday evenings for a 1 hour workout. then back home, shower, make dinner, eat, read then go to bed. Weekends are chores, errands, gym and I usually try to find a movie to watch on Netflix. I try to do some extra cooking for the week, things I can place in the freezer and then just microwave when I get home from the gym. 

I miss going hiking at the State Parks, but it is just too dangerously hot and humid. Heat indexes are well over 100f /38c. I think it will probably be October before I get back on the trails here in Texas. I will be in Colorado before then and I am hoping for cool temps while we are there. I just need to hang in there until then. I'll keep challenging myself at the gym. Saturday was 1200 steps on the stair master and an hour on the treadmill with three series from 3% to 15% inclines. Sunday was 1200 steps again but only 30 minutes on the treadmill with just one series to 15% - but I walked at that level longer than I have been. Today will be a rest day then Tuesday and Thursday are 1 hour workouts. I hope to increase the steps by 25 each time so that by next Sunday I will be at 1300. But I know from this past weekend the struggle to complete 1200 was difficult, so it might be a week that I hold at 1200. 

I guess I should enjoy that life is a bit boring and slow. There were times  in my life I would've killed to have the calmness I now have. 

Heartache and Heartbeats

 The steps keep adding up. This past Saturday I was really feeling depressed. Every year I have a tough time getting through the anniversaries of some heartbreaking events that all occurred between June 25 and July 6. I knew I needed to drag myself to the gym and get a good workout in. I did 1100 steps on the Stairmaster in twenty minutes and then I tackled the treadmill. I did a steady pace of 3.0 mph at inclines from 3% to 15% several times. I completed 3 miles in the hour. I was worn out but I felt so much better both physically and emotionally. On Sunday I thought I would try doing rotations. 550 steps on the Stairmaster and then .5 miles on the treadmill ( 3% to 15%) . I did two rotations. I really didn't like it. The second rotation on the Stairmaster was much harder. I find that when I work straight through the 1000+ steps I have a better rhythm. The first half  always seems harder  (strange I know). So I will stick to what works best - complete the goal on the Stairmaster before hitting the treadmill. Yesterday I went to the gym after work. My goal was 1125 steps, I did 1150 and probably could've kept going. I did 1 mile on the treadmill - 5 minutes at 3%, 5 minutes at 8.5 %, 5 minutes at 15% then back to finish at 3%. My weeknight workouts will always focus more on the Stairmaster and then finish out the hour on the treadmill. This will lead to very little time on the treadmill once I start closing in on 2000 steps on the Stairmaster, but I think it is the most important part off my workout as I prepare for the Manitou Incline. I am already seeing an improvement on my cardio. When I started on the Stairmaster I was hitting 154-158 bpm, I am now 144 - 152 bpm. The numbers are even better on the treadmill. I need to start tracking my resting heart rate to see if there is an improvement there. I am currently in the mid to upper 60's. I still have some work to do to get it down a bit more, but I can at least see improvement. I need my maximum to stay below 155 bpm and to get my resting closer to 60 bpm. The progress I have made though in encouraging. 

Stepping towards the goal

 It has been a quiet week. Independence day (July 4th) is tomorrow so it feels like half the country is on vacation. I don't have any plans as I chose not to take time off work and will just have tomorrow off and then be back in the office on Friday. The gym will be closed tomorrow, so I will have to do my workout at home. It will probably consist mostly of yard work and mowing early in the morning then moving inside to a few indoor projects. I am going to the gym tonight though and I will mostly concentrate on the stair-master. This past weekend I did 900 steps on it on Saturday plus 3.3 miles on the treadmill. On Sunday on did 1000 steps and 2 miles on the treadmill. 1000 steps puts me halfway to my goal of 2000 by mid-September.

I joined a Facebook Group - Manitou Incline Hike Group this week. It has boosted my confidence a bit so that I feel I should be able to accomplish it. I see people of all shapes, sizes and ages doing it, so I know if I continue training and keep a positive mind I will accomplish the goal this Autumn. Some of the pictures look a bit daunting, but I will take it slow... one step at a time. I am going to allow myself plenty of time and have decided to spend an extra day in Manitou Springs so I can recover and do some sightseeing there in town. I think it will be a better way to end the trip. Since my daughter has decided to join me we can share the drive home and push straight through on the 12 hour trip. I could never do that alone so I am glad she has decided to join me. She is planning on doing the incline with me. She hikes a lot - 3-5 miles most days. I did recommend to her thought to hit the stair-master in the gym. I worry about her knees a bit as she had surgery on both in her teens.  I have also suggested she gets some hiking poles to use too. It will be nice to have her along and hopefully we can encourage each other along the way. 

So Happy 4th of July.