Cameron Aiken's Blog
http://blog.cameronaiken.com
Cameron Aiken's Blog
The Science of Ab Development
Howdy folks,
A couple of weeks ago I read an article in the Sunday Times magazine on core
strengthening. It was a typical article about how the scientifically tested
assumptions of the 90's, on which large chunks of current physical training
ideas were built, are now being questioned. Specifically, the old wisdom is
that developing the transverse abdominus muscle (the deepest ab muscle) is
the key to strengthening the core and staving off lower back pain. This is
done basically by pulling in your stomach while doing crunches and other
exercises. The new wisdom seems to be that this is a horrible idea, and
that not only will pulling in your abs during exercises ruin your lower
back, it will also increase the likelihood that your grandchildren will be
allergic to peanut butter.
Alright, I made that last part up. But the question is, who is right?
Naturally we would say the newer wisdom, except that's what we would have
said about the older wisdom when it was the newer wisdom. It will only be a
matter of time before this newer wisdom becomes older wisdom to some other
wisdom. We all know the cycle.
I'm not an expert on these things, but my sense is that a) they are both
right, and b) neither one of them produced any new wisdom. In my
experience, after several years of yoga classes with some good teachers, I
finally got started getting the hang (I think) of what they called the
"kidney loop". This does involve pulling in the abs, but there are
different ways of pulling in your abs. In my version I've got a lot of
energy in my legs pushing down through the floor, and I visualize my lower
spine being pulled taut from both ends like a rope. I don't know exactly
what all this activates, but it feels great, opens up my lower back, and I
have a hard time believing it's doing anything but a lot of good. On the
other hand, I can also pull in my abs in a way that does the opposite,
tightening everything up, and compressing the vertebrae. I have no trouble
believing that could cause problems.
I have no doubt that there have been countless people over thousands of
years who understood all of this. But somewhere in the path of scientific
communication something gets lost. A study zooms in on a detail, and a
subtle, sophisticated process somehow becomes "pull in your stomach and
build up your transverse abdominus". And then a new study looks at a if
from a different angle and says, "wait a minute..."
The big point is this: science is a small digital picture with a million
pixels per square inch. It is a tiny, amazingly clear detail of the giant,
fuzzy impressionist painting of intuition. The whole truth is the same
giant painting, but with infinite pixels per square inch. The truth is too
big to take in fully in any real detail, and so science jumps from piece to
fascinating piece, but often forgets that it is only a small part of the
picture, and can only ever be a small part of the picture. I don't want to
suggest that intuition is more correct that scientific, empirical evidence;
I assume they are both equal and need each other to balance out. But I do
think the culture often has a giant paw resting on the scientific side of
the scale. So in cases like this my suggestion is, instead of jumping from
detail to detail, pan out for a while. Take in the big picture, fuzzy as it
may be. Make sure you feel a little lost before zooming back in.
Here's a link to that article if you are interested.
http://www.nytimes.com/2009/06/21/magazine/21FOB-physed-t.html
Have a good month.
cam
A couple of weeks ago I read an article in the Sunday Times magazine on core
strengthening. It was a typical article about how the scientifically tested
assumptions of the 90's, on which large chunks of current physical training
ideas were built, are now being questioned. Specifically, the old wisdom is
that developing the transverse abdominus muscle (the deepest ab muscle) is
the key to strengthening the core and staving off lower back pain. This is
done basically by pulling in your stomach while doing crunches and other
exercises. The new wisdom seems to be that this is a horrible idea, and
that not only will pulling in your abs during exercises ruin your lower
back, it will also increase the likelihood that your grandchildren will be
allergic to peanut butter.
Alright, I made that last part up. But the question is, who is right?
Naturally we would say the newer wisdom, except that's what we would have
said about the older wisdom when it was the newer wisdom. It will only be a
matter of time before this newer wisdom becomes older wisdom to some other
wisdom. We all know the cycle.
I'm not an expert on these things, but my sense is that a) they are both
right, and b) neither one of them produced any new wisdom. In my
experience, after several years of yoga classes with some good teachers, I
finally got started getting the hang (I think) of what they called the
"kidney loop". This does involve pulling in the abs, but there are
different ways of pulling in your abs. In my version I've got a lot of
energy in my legs pushing down through the floor, and I visualize my lower
spine being pulled taut from both ends like a rope. I don't know exactly
what all this activates, but it feels great, opens up my lower back, and I
have a hard time believing it's doing anything but a lot of good. On the
other hand, I can also pull in my abs in a way that does the opposite,
tightening everything up, and compressing the vertebrae. I have no trouble
believing that could cause problems.
I have no doubt that there have been countless people over thousands of
years who understood all of this. But somewhere in the path of scientific
communication something gets lost. A study zooms in on a detail, and a
subtle, sophisticated process somehow becomes "pull in your stomach and
build up your transverse abdominus". And then a new study looks at a if
from a different angle and says, "wait a minute..."
The big point is this: science is a small digital picture with a million
pixels per square inch. It is a tiny, amazingly clear detail of the giant,
fuzzy impressionist painting of intuition. The whole truth is the same
giant painting, but with infinite pixels per square inch. The truth is too
big to take in fully in any real detail, and so science jumps from piece to
fascinating piece, but often forgets that it is only a small part of the
picture, and can only ever be a small part of the picture. I don't want to
suggest that intuition is more correct that scientific, empirical evidence;
I assume they are both equal and need each other to balance out. But I do
think the culture often has a giant paw resting on the scientific side of
the scale. So in cases like this my suggestion is, instead of jumping from
detail to detail, pan out for a while. Take in the big picture, fuzzy as it
may be. Make sure you feel a little lost before zooming back in.
Here's a link to that article if you are interested.
http://www.nytimes.com/2009/06/21/magazine/21FOB-physed-t.html
Have a good month.
cam
Gift Certificates/ White Noise Pt. II
Howdy folks,
First of all I wanted to let you know I'm offering a holiday discount on
gifts certificates for that special everyone in your life: $20 off for
untimed sessions and $10 off a 1 hour. As always, this special is good from
now until Boxing Day.
**********************
Last month I compared developing physical awareness to listening to the
white noise in your room. (If you want to read it, click the link at the
bottom of this.) The point was that often the signals our bodies are sending
us are right there in front of is, but difficult to notice because they are
constant and mundane. I mentioned that I could think of two main elements
that can help us notice those signals more subtly, which I would talk about
today. Those two elements are a) quietness and b) something that breaks up
the physical and mental patterns of the body.
Unless you happen to be a monk, quietness probably is the first thing that
will break up patterns. But it's easy to do; just lie down on the floor and
listen to yourself the way you would listen to the white noise in the room.
(Note: don't be afraid of the nap; if you take it you probably need it
(note: this rule also applies at the opera...this rule especially applies at
the opera)). Sorry, I digress. Lie down and listen to yourself like white
noise. When you do this you aren't going to have any revelations that you
can put into words. You are probably going to be more like a novelist
looking at a blank page 1, with no real idea what sort of world is going to
slowly unfold over the next 5 years. I'm not a novelist myself, but I
usually can't write anything until I've stared at blankness for about 20
minutes. I often hate that period, but have come to realize that my brain
is reorganizing itself during that time, and if I let it happen, things will
slowly start to flow. It's the same thing here. Just by taking the time,
the way you notice things will slowly change.
In order to break up physical patterns, I usually recommend some system like
yoga because it's done me a lot of good, but I never seem to say how I
recommend yoga. Classes and teachers are important because they can open up
your mind to new ways of looking at things, but in the end it is not
possible for a teacher to give you the right information to rebalance your
body (that's a subject for another month). It's up to the individual to
make the practice their own. You can do this coming from the place of
quietness you acheived in the previous paragraph. Standing up, do the most
simple forward bend possible, bending your knees so you are doing no stretch
really at all. From there you might feel some muscles wanting to flex and
release a bit, which might straighten the knees by millimeters and then
release them again. As the muscles start to wake up, feelings like this
will probably increase, so that lots of different muscles will start gently
flexing and releasing, leading slowly into a deeper stronger stretch. But
the point is you are not dictating to the body, it is dictating to you. You
can break any yoga pose (or singing technique, or golf swing...) down to
this level of simplicity, and over time you will start noticing all kinds of
things.
The most important thing to mention again with this sort of process is that
any immediate revelation is likely not accurate, or at least out of balance.
But we all want some measure of self-assessment, so I tend to go with a two
year rule. I find looking back two years is sufficient to see where I've
come from and make decisions about where I'm going. Much less than that and
it is easy to get obsessive.
I've rambled on enough. Have a good month and a great holiday if I don't
see you before then.
cam
First of all I wanted to let you know I'm offering a holiday discount on
gifts certificates for that special everyone in your life: $20 off for
untimed sessions and $10 off a 1 hour. As always, this special is good from
now until Boxing Day.
**********************
Last month I compared developing physical awareness to listening to the
white noise in your room. (If you want to read it, click the link at the
bottom of this.) The point was that often the signals our bodies are sending
us are right there in front of is, but difficult to notice because they are
constant and mundane. I mentioned that I could think of two main elements
that can help us notice those signals more subtly, which I would talk about
today. Those two elements are a) quietness and b) something that breaks up
the physical and mental patterns of the body.
Unless you happen to be a monk, quietness probably is the first thing that
will break up patterns. But it's easy to do; just lie down on the floor and
listen to yourself the way you would listen to the white noise in the room.
(Note: don't be afraid of the nap; if you take it you probably need it
(note: this rule also applies at the opera...this rule especially applies at
the opera)). Sorry, I digress. Lie down and listen to yourself like white
noise. When you do this you aren't going to have any revelations that you
can put into words. You are probably going to be more like a novelist
looking at a blank page 1, with no real idea what sort of world is going to
slowly unfold over the next 5 years. I'm not a novelist myself, but I
usually can't write anything until I've stared at blankness for about 20
minutes. I often hate that period, but have come to realize that my brain
is reorganizing itself during that time, and if I let it happen, things will
slowly start to flow. It's the same thing here. Just by taking the time,
the way you notice things will slowly change.
In order to break up physical patterns, I usually recommend some system like
yoga because it's done me a lot of good, but I never seem to say how I
recommend yoga. Classes and teachers are important because they can open up
your mind to new ways of looking at things, but in the end it is not
possible for a teacher to give you the right information to rebalance your
body (that's a subject for another month). It's up to the individual to
make the practice their own. You can do this coming from the place of
quietness you acheived in the previous paragraph. Standing up, do the most
simple forward bend possible, bending your knees so you are doing no stretch
really at all. From there you might feel some muscles wanting to flex and
release a bit, which might straighten the knees by millimeters and then
release them again. As the muscles start to wake up, feelings like this
will probably increase, so that lots of different muscles will start gently
flexing and releasing, leading slowly into a deeper stronger stretch. But
the point is you are not dictating to the body, it is dictating to you. You
can break any yoga pose (or singing technique, or golf swing...) down to
this level of simplicity, and over time you will start noticing all kinds of
things.
The most important thing to mention again with this sort of process is that
any immediate revelation is likely not accurate, or at least out of balance.
But we all want some measure of self-assessment, so I tend to go with a two
year rule. I find looking back two years is sufficient to see where I've
come from and make decisions about where I'm going. Much less than that and
it is easy to get obsessive.
I've rambled on enough. Have a good month and a great holiday if I don't
see you before then.
cam
Reminder List/ White Noise Pt. 1
Howdy folks,
Have you been meaning to get more regular massage work but just never get
around to contacting me? Want a reminder? Drop me a line and I'll put you
on my reminder list. Then I'll know to touch base with you every month (or
however long you want between sessions) and see if you want to set up
another appointment. If it's not a good time, no big deal; we'll try again
later.
*****
Today I thought I'd write a bit about something that I mention a lot, but
don't really enjoy talking about: developing awareness. It's a strange
thing to talk about because to talk about it suddenly makes the idea seem
like something that it isn't. Once you talk about it, the idea of awareness
seems to become mystified, like you need to develop some kind of special
power or sixth sense to understand what it means. No doubt the problem gets
exacerbated because of the connection between marketing and mysticism in
this business. Many practitioners of alternative health want things to be
mystical because then, if we get it and you don't, it's good for our ego,
and you have to keep paying us for enlightenment.
This, of course, is nonsense. The things we are trying to become aware of
are not mystical or tucked away in any hidden dimensions that only certain
people can see. It's just the opposite. The things we are trying to become
aware of are banal and right in front of our senses. That's why we don't
notice them.
Try picking out all the white noise in the room you are in right now. (You
need a break from work anyway. Seriously. You're looking a little
peckish.) Notice all the multitudes of little motors running (how many
different pitches does your computer motor make?), the noises of traffic
close and distant, even that high-pitched ringing in you ears (is that
really your ears or something actually in the room?). Many of them aren't
even subtle; but even the subtle ones are no longer subtle once you hear
them. Probably if you spent 10 minutes a day doing this, you would hear
things you have no idea are there now, but once you hear them they are
obvious. You would also start isolating what is causing certain mystery
sounds.
It's the same with physical awareness. All the signals in our bodies are
right there coursing through us. It's not mystical. We just don't notice
them because we are used to them. So how do we start to notice the things
right in front of our senses? As far as I can tell there are two main
things, which I'll get into next month. In the meantime, if the white noise
is driving you crazy, here's something to listen to:
http://www.youtube.com/watch?v=GKkeDqJBlK8&feature=related
Try to hear all the ways the flute is used. It goes from obvious to
extremely subtle.
Have a good month.
cam
Cameron Aiken
www.cameronaiken.com
Have you been meaning to get more regular massage work but just never get
around to contacting me? Want a reminder? Drop me a line and I'll put you
on my reminder list. Then I'll know to touch base with you every month (or
however long you want between sessions) and see if you want to set up
another appointment. If it's not a good time, no big deal; we'll try again
later.
*****
Today I thought I'd write a bit about something that I mention a lot, but
don't really enjoy talking about: developing awareness. It's a strange
thing to talk about because to talk about it suddenly makes the idea seem
like something that it isn't. Once you talk about it, the idea of awareness
seems to become mystified, like you need to develop some kind of special
power or sixth sense to understand what it means. No doubt the problem gets
exacerbated because of the connection between marketing and mysticism in
this business. Many practitioners of alternative health want things to be
mystical because then, if we get it and you don't, it's good for our ego,
and you have to keep paying us for enlightenment.
This, of course, is nonsense. The things we are trying to become aware of
are not mystical or tucked away in any hidden dimensions that only certain
people can see. It's just the opposite. The things we are trying to become
aware of are banal and right in front of our senses. That's why we don't
notice them.
Try picking out all the white noise in the room you are in right now. (You
need a break from work anyway. Seriously. You're looking a little
peckish.) Notice all the multitudes of little motors running (how many
different pitches does your computer motor make?), the noises of traffic
close and distant, even that high-pitched ringing in you ears (is that
really your ears or something actually in the room?). Many of them aren't
even subtle; but even the subtle ones are no longer subtle once you hear
them. Probably if you spent 10 minutes a day doing this, you would hear
things you have no idea are there now, but once you hear them they are
obvious. You would also start isolating what is causing certain mystery
sounds.
It's the same with physical awareness. All the signals in our bodies are
right there coursing through us. It's not mystical. We just don't notice
them because we are used to them. So how do we start to notice the things
right in front of our senses? As far as I can tell there are two main
things, which I'll get into next month. In the meantime, if the white noise
is driving you crazy, here's something to listen to:
http://www.youtube.com/watch?v=GKkeDqJBlK8&feature=related
Try to hear all the ways the flute is used. It goes from obvious to
extremely subtle.
Have a good month.
cam
Cameron Aiken
www.cameronaiken.com
Injuries and the Quick Fix
Howdy folks,
I had a client come through the other day who has been nursing a hamstring issue for over a year now. Over that time she's been to me a few times, seen at least a couple of physical therapists regularly, tried working it out, tried resting it out, and nothing has solved it. The last time I saw her she mentioned that another professional had told her that a steroid shot might well fix it quickly and efficiently. She was thinking she might do that, but was still reluctant. She said she would rather work it out naturally.
I understand that. After years of trouble with insomnia, I have finally gotten to the point where I will occasionally take a Benadryl. Sometimes it works and sometimes it doesn't, but I don't want to take anything stronger or more regularly. I'm hoping someday me and my body will work it out.
So the question is: is there any reason to avoid the quick medical fix? Are we just being stubborn? If there is a reason, when is enough enough?
Probably part of the answer is yes, we are a bit stubborn. If we think we live in an over-medicated society, then it takes some effort to resist, and sometimes that effort might make us hold out beyond reasonable logic. But why hold out at all against something that will allow us to be comfortable again?
I think the answer is the question itself. If we weren’t having trouble we would miss out on asking all these questions. Nothing generates self-reflection quite like discomfort, and nothing generates knowledge quite like self-reflection. When you pull a hamstring, you become aware of the connections in your leg in a way you never did before. In all of your motions, the injury is going to be sending you all sorts of signals, sometimes in very loud tones. If you pay attention to it, the injury can teach you all kinds of things about the way your leg and hip muscles interact, and so on. Neither me, or your doctor, or your physical therapist, or even that amazing guy in Tribeca that invented the Golden Chakra Hoola-Hoops will ever get anywhere near the same feedback about your body that you can get yourself. That information may in time lead you to the creative tools you need to solve your own problem. In any case, the awareness you develop will stick with you after the injury is healed. And the process will give you philosophical insight that will carry through all aspects of your life.
As for when enough is enough, I have no idea. Sometimes it just is. So if you decide you've gotten about all the information you care to get from that particular problem, don't worry about it. No doubt another learning opportunity will show up soon enough.
Have a good month.
cam
Cameron Aiken
New Locations
Howdy folks,
Just wanted to let you know that I am branching out to some new neighborhoods! I will now be offering massages in Midtown East (43rd and 3rd), as well as in Chinatown (Centre and Grand).
This should be great for people wanting to come in during and after work, as well as people who prefer a more professional atmosphere than what I offer at my studio. Rates at these offices will be $150 for an untimed session, or $120/hour for those who may want to come in during their lunch break. Rates will remain the same at my UWS studio.
Please feel free to pass this along to people who may in be interested. For those of you who are new, I work only by referral, so I very much appreciate you spreading the word. If you enjoyed it, your people probably will, too!
Thanks and have a good month.
cam
Cameron Aiken
www.cameronaiken.com
Just wanted to let you know that I am branching out to some new neighborhoods! I will now be offering massages in Midtown East (43rd and 3rd), as well as in Chinatown (Centre and Grand).
This should be great for people wanting to come in during and after work, as well as people who prefer a more professional atmosphere than what I offer at my studio. Rates at these offices will be $150 for an untimed session, or $120/hour for those who may want to come in during their lunch break. Rates will remain the same at my UWS studio.
Please feel free to pass this along to people who may in be interested. For those of you who are new, I work only by referral, so I very much appreciate you spreading the word. If you enjoyed it, your people probably will, too!
Thanks and have a good month.
cam
Cameron Aiken
www.cameronaiken.com
new offerings
I've got several new ideas of things I would like to start offering, one bodywork related and the other two musical. It would be great to get some feedback if anything here strikes your interest. Also, please feel free to pass this along to any people/groups who might be interested.
1) Integrated Intuition: Yes, I just made that up, but it seems like as good a name as any. These will be private sessions that use basic yoga and stretching positions to develop your own body awareness. It will basically be the polar opposite of power yoga, the idea not being to push yourself to the max, but to understand your full body within a basic stretch. It will focus on matching visualization techniques with stretching, and developing your own intuitive sense and so that you can become your own best teacher. This will be great for people who a) think yoga is too hard, or are nervous about injuries, b) have trouble getting motivated to stretch or excercise, c) enjoy yoga but feel like they are in a rut, or d) just have aches and pains and stiffness they don't know what to do about. If you like the ideas behind my articles such as the Type B Running Guide ( thekosherhostess.com/articles/health_fitness/the_type_b_personality_s_guide_to_running ), then this would be a good way explore them further. You may be surprised how much good you can do yourself with just a little bit of relaxed, focussed effort.
2) Classical Music Appreciation: This is for folks who feel like they don't get classical music, but would like to. Or who get it, but would like to get it more. It would be a class of 5-7 people, and we would pick a piece and basically just get inside the soul of it: understand the basic struture, learn the themes, get the rhythm pumping in our blood, and get a sense of what the performers are feeling. I'm happy to do symphonic music, chamber music, or opera- preferably something leading up to a performance somewhere in town that we can attend. (For those who don't know my musical background, I have a Master's degree in vocal performance from Rice University, and am currently pursuing a music ed degree at Hunter College.)
3) Voice lessons: I'm starting to offer voice lessons again. If you know any high-school kids who are interested, I'd be happy to talk to them. If you would like to improve your karaoke or choir singing skills, I'd be happy to talk to you. If you are a pro who is frustrated by some nagging issues, you may want to talk to me. I've had the experience of basically wrecking my voice, and then learning how to get it back- a terrible thing for a singer, but the best possible thing for a teacher. It's given me a unique perspective. Singing is the primary path through which I have developed the basic philosophy of intution and awareness that I carry into all of my other work.
So let me know if any of that interests you, or if you would like to discuss anything further.
Hope you are having a good New Year.
cam
Cameron Aiken
www.cameronaiken.com
gc's/ The Type B Personality's Guide to Running, part II
Howdy folks,
Forgive me for bringing up the C word before Thanksgiving, but since I won't send another email till mid-December, I wanted to mention that I'm again offering a $25 discount on gift certificates for that special anyone other than yourself.
***
This is part II of the Type B Personality's Guide to Running. It's a bit longer than I usually ramble on, but I didn't want to make it three parts. If you want to reread part one, I can resend it to you, but basically step one was getting rid of gadgets, gear, and measurements of time and distance. As I mentioned last time, I'm not a professional trainer, so filter this through your own experience and take it for what it's worth. Now on to step 2:
2) Break up repetitive motions. I think the primary thing that makes running hard on the body, not to mention monotonous, is the repetitive motion of stepping one leg in front of the other the same way for miles and miles. It creates imbalances in the body, making certain areas take all the strain, while other important areas can get lazy. There are several ways I shift my patterns. One is to put a moderate hill in the first mile of my run, and be a bit aggressive with it. This naturally gets the hip and pelvic muscles active in a way that running on flat land doesn't. Another is to vary your pace, going faster for as long as you feel like it, strecthing out your stride in the psoas and groin, then slowing down for a little rest. The third is not to run in a straight line. Pretend like you are running an obstacle course: zig-zag, do an imaginary tire run-- anything that engages the hips, heightens your energy, and keeps your feet from landing in the same predictable spot. If you have good footing you can do this by running on unmaintained trails (but know your limits and be careful). Or in Central Park you can do it just by dodging people!
You may have noticed that in all of these things, the key is getting your hips working. This builds core strength and keeps the body flexible, taking stress off of weaker joints. In the short term it may tire you out, and you won't be able to run as long. But you are a type B runner, so you don't keep track of that stuff. If you attack a hill, go as slow as you want when you reach the top. You'll naturally pick up the pace again after a rest. If you are too tired, walk a bit. Eventually you will recover quicker, and in the long term you'll be stronger, faster, and in better shape. In time, just slowing down a bit will feel like a rest break.
3) Get the shoulders working. The legs aren't the only thing that get into repetitive ruts. It's very easy to start running with your shoulders in one position that gradually gets tighter and tigher as you go. Shoulder tension inevitably extends into the ribs, making it difficult for them expand and allow breath in. Make sure you get those muscles working during the first part of your run. Do a little shadow-boxing as you run, or a speed-bag type motion (one arm at a time). If you are afraid boxing moves will make you look far too cool, I highly recommend choo-choo train arms (still one arm at a time). I've been known to do them all, but anything that gets the shoulders rolling in circles is good. Turn your neck slowly from side to side as you do them. As with the hips, once those muscles become involved in the process, they will heighten your energy and make you feel better.
4) Find the groove. While the Type B runner doesn't measure times or distances, he does have a goal. The goal is to find the groove; to get the whole body activated so that as the run progresses, it finds a natural stride that gets stronger and stronger to the finish.
An ideal run on my standard route goes something like this: start out slow, let the legs find themselves, get the arms and shoulders moving. After 3/4 mile or so there is a hill-- I'm a fairly warmed up now so a I pick up the pace going up. Slow way down at the top, and naturally increase speed again as my body feels like it. After recovering from the hill my stride is naturally longer and more powerful. I feel my hips naturally engaging, and make sure my shoulders are engaged. Any little dips or hills naturally affect my speed like a roller-coaster. Through this period my body starts really working hard, but my energy is high and it is enjoyable. When I hit the hill again going down, my body feels supported and relaxed as gravity carries me down. I slow down some at the bottom and catch my breath, but the whole body is ready to work now, so as the long flat stretch continues, my stride lenthens. I feel the stretch in my inner thighs and psoas, my opposite arms and shoulders moving across the body creating torque in the lower abs.
This is a natural sprint-- running fast not because you are trying, but because the whole body is engaged. This is the groove that will take you happily to exhaustion, where you slow down and stop, raising your hands in the air like Rocky, basquing in the glory of a job well done.
Of course, not every run has that beautiful arc. Some days I can't get going, and on those days I take it easy. Also, I imagine as I get older, my starting and ending pace are going to get closer to the same thing. But the Type B personality has the luxury of listening to themselves, following their own version of the arc, searching for the groove, and accepting what the day offers. In the end, any run that motivates you to run another day is a good one.
Have a good Thanksgiving.
cam
Cameron Aiken
www.cameronaiken.com
Forgive me for bringing up the C word before Thanksgiving, but since I won't send another email till mid-December, I wanted to mention that I'm again offering a $25 discount on gift certificates for that special anyone other than yourself.
***
This is part II of the Type B Personality's Guide to Running. It's a bit longer than I usually ramble on, but I didn't want to make it three parts. If you want to reread part one, I can resend it to you, but basically step one was getting rid of gadgets, gear, and measurements of time and distance. As I mentioned last time, I'm not a professional trainer, so filter this through your own experience and take it for what it's worth. Now on to step 2:
2) Break up repetitive motions. I think the primary thing that makes running hard on the body, not to mention monotonous, is the repetitive motion of stepping one leg in front of the other the same way for miles and miles. It creates imbalances in the body, making certain areas take all the strain, while other important areas can get lazy. There are several ways I shift my patterns. One is to put a moderate hill in the first mile of my run, and be a bit aggressive with it. This naturally gets the hip and pelvic muscles active in a way that running on flat land doesn't. Another is to vary your pace, going faster for as long as you feel like it, strecthing out your stride in the psoas and groin, then slowing down for a little rest. The third is not to run in a straight line. Pretend like you are running an obstacle course: zig-zag, do an imaginary tire run-- anything that engages the hips, heightens your energy, and keeps your feet from landing in the same predictable spot. If you have good footing you can do this by running on unmaintained trails (but know your limits and be careful). Or in Central Park you can do it just by dodging people!
You may have noticed that in all of these things, the key is getting your hips working. This builds core strength and keeps the body flexible, taking stress off of weaker joints. In the short term it may tire you out, and you won't be able to run as long. But you are a type B runner, so you don't keep track of that stuff. If you attack a hill, go as slow as you want when you reach the top. You'll naturally pick up the pace again after a rest. If you are too tired, walk a bit. Eventually you will recover quicker, and in the long term you'll be stronger, faster, and in better shape. In time, just slowing down a bit will feel like a rest break.
3) Get the shoulders working. The legs aren't the only thing that get into repetitive ruts. It's very easy to start running with your shoulders in one position that gradually gets tighter and tigher as you go. Shoulder tension inevitably extends into the ribs, making it difficult for them expand and allow breath in. Make sure you get those muscles working during the first part of your run. Do a little shadow-boxing as you run, or a speed-bag type motion (one arm at a time). If you are afraid boxing moves will make you look far too cool, I highly recommend choo-choo train arms (still one arm at a time). I've been known to do them all, but anything that gets the shoulders rolling in circles is good. Turn your neck slowly from side to side as you do them. As with the hips, once those muscles become involved in the process, they will heighten your energy and make you feel better.
4) Find the groove. While the Type B runner doesn't measure times or distances, he does have a goal. The goal is to find the groove; to get the whole body activated so that as the run progresses, it finds a natural stride that gets stronger and stronger to the finish.
An ideal run on my standard route goes something like this: start out slow, let the legs find themselves, get the arms and shoulders moving. After 3/4 mile or so there is a hill-- I'm a fairly warmed up now so a I pick up the pace going up. Slow way down at the top, and naturally increase speed again as my body feels like it. After recovering from the hill my stride is naturally longer and more powerful. I feel my hips naturally engaging, and make sure my shoulders are engaged. Any little dips or hills naturally affect my speed like a roller-coaster. Through this period my body starts really working hard, but my energy is high and it is enjoyable. When I hit the hill again going down, my body feels supported and relaxed as gravity carries me down. I slow down some at the bottom and catch my breath, but the whole body is ready to work now, so as the long flat stretch continues, my stride lenthens. I feel the stretch in my inner thighs and psoas, my opposite arms and shoulders moving across the body creating torque in the lower abs.
This is a natural sprint-- running fast not because you are trying, but because the whole body is engaged. This is the groove that will take you happily to exhaustion, where you slow down and stop, raising your hands in the air like Rocky, basquing in the glory of a job well done.
Of course, not every run has that beautiful arc. Some days I can't get going, and on those days I take it easy. Also, I imagine as I get older, my starting and ending pace are going to get closer to the same thing. But the Type B personality has the luxury of listening to themselves, following their own version of the arc, searching for the groove, and accepting what the day offers. In the end, any run that motivates you to run another day is a good one.
Have a good Thanksgiving.
cam
Cameron Aiken
www.cameronaiken.com
The Type B Person's Guide to Running - Part I
Full article at www.thekosherhostesscom/articles/featured_articles/the_type_b_personality_s_guide_to_running
Howdy folks,
First of all, I wanted to put in a plug for any marathoners out there. From now until a week or two after the race, I'll give a $20 discount to people running the NYC marathon. Moreover, I'll give anyone a $20 discount for any marathoner they refer to me.
And since we're talking about running, I figured this month I would toss out some ideas for those of us who are a bit less serious about it, or who may want to start running.
Keep in mind when I write these things that I'm not a sports doctor, or a personal trainer, or even that great of an athlete. I'm just a kid that got cut from the middle school basketball team, became an out-of-shape musician with tons of muscle tension and headaches every other day, and then had to figure out as an adult how to get my body going again. So you should filter anything I say through your own instincts and experience, but here are some things that have helped keep running enjoyable and beneficial for me in the last 8 years.
The Type B Personality's Guide to Running.
1) Forget about the gadgets, gear, and measurments. I prefer to run without watches, or monitors, or ipods- just my brain and my shoes. I don't even keep track of distance anymore. These are personal choices, but I like to get rid of both distractions and expectations, and just listen to my body. This way, I find that the only discpline required for running is putting on my shoes and walking out the door. If I'm feeling sluggish, it may take 5-10 minutes for my energy to change gears- so I just run slow and relaxed until I wake up. Then my athletic energy will take over I will naturally want to push myself through a good workout. Occasionally I just can't get into it, so it give myself a break (slow down, shorten the run, whatever). I don't feel guilty about that at all- in fact, I enjoy running all the more because of it. It keeps me from burning out, and it usually will prime me for a great next run.
I've never run with music; maybe I'd love it if I did, but I think I'm happier without it. I usually end up with some song going through my head anyway. But having set no real expectations, I don't need the music to keeping pushing me down the trail. I'm free to listen to my own rhythm: my steps, my heartbeat, my breathing, the shift in my hips, the (hopefully minimal) creak in my knees... and when all that is in sync, it feels great to find the natural crescendo that takes me sprinting to the finish.
This email is long enough, so I'll save my other suggestions for next month. But until then, go try a run without any regimen; start, stop, run, walk, go fast, go slow, however you want- just run for pure fun, push yourself when you feel like it, and end when you're ready. I bet you'll be looking forward to your next run.
cam
Cameron Aiken
www.cameronaiken.com
Howdy folks,
First of all, I wanted to put in a plug for any marathoners out there. From now until a week or two after the race, I'll give a $20 discount to people running the NYC marathon. Moreover, I'll give anyone a $20 discount for any marathoner they refer to me.
And since we're talking about running, I figured this month I would toss out some ideas for those of us who are a bit less serious about it, or who may want to start running.
Keep in mind when I write these things that I'm not a sports doctor, or a personal trainer, or even that great of an athlete. I'm just a kid that got cut from the middle school basketball team, became an out-of-shape musician with tons of muscle tension and headaches every other day, and then had to figure out as an adult how to get my body going again. So you should filter anything I say through your own instincts and experience, but here are some things that have helped keep running enjoyable and beneficial for me in the last 8 years.
The Type B Personality's Guide to Running.
1) Forget about the gadgets, gear, and measurments. I prefer to run without watches, or monitors, or ipods- just my brain and my shoes. I don't even keep track of distance anymore. These are personal choices, but I like to get rid of both distractions and expectations, and just listen to my body. This way, I find that the only discpline required for running is putting on my shoes and walking out the door. If I'm feeling sluggish, it may take 5-10 minutes for my energy to change gears- so I just run slow and relaxed until I wake up. Then my athletic energy will take over I will naturally want to push myself through a good workout. Occasionally I just can't get into it, so it give myself a break (slow down, shorten the run, whatever). I don't feel guilty about that at all- in fact, I enjoy running all the more because of it. It keeps me from burning out, and it usually will prime me for a great next run.
I've never run with music; maybe I'd love it if I did, but I think I'm happier without it. I usually end up with some song going through my head anyway. But having set no real expectations, I don't need the music to keeping pushing me down the trail. I'm free to listen to my own rhythm: my steps, my heartbeat, my breathing, the shift in my hips, the (hopefully minimal) creak in my knees... and when all that is in sync, it feels great to find the natural crescendo that takes me sprinting to the finish.
This email is long enough, so I'll save my other suggestions for next month. But until then, go try a run without any regimen; start, stop, run, walk, go fast, go slow, however you want- just run for pure fun, push yourself when you feel like it, and end when you're ready. I bet you'll be looking forward to your next run.
cam
Cameron Aiken
www.cameronaiken.com
Resting injuries and maintaining sanity
Howdy folks,
My inner geek has been raging lately. Not that it had far to go, but it's really slipped over the edge this time- I've been studying math. For fun. I've been reading math books, studying geometry, doing those algebra word problems that seemed impossible in 8th grade. I even spent part of the summer studying logic games for an LSAT test I don't intend to take. For the record, I'm definitely not a "that side of the brain" person. I can't even remember which side of the brain that is. The last math class I passed was Algebra II in 10th grade. But it's much more interesting when nobody is making you do it. It's amazing to see the simple twist of logic that proves all triangles are 180 degrees; and the process of figuring out puzzles for myself gives me a nice even buzz of energy.
I've also been trying to spend more time writing lately (yes, I have a lot of free time). This, for me, takes more discipline than anything else I do. To sit in front of a blank page until I figure out something cohesive to say is much more difficult than having a book to push my thinking along. I've even found it much more difficult than getting myself in physical shape. But as with running, the hard part is getting started. Once I get into it, it's not bad, and when I finish I feel better all day.
The reason I bring all this up is that I often have people come in with injuries who say, "But I can't stop working out or I'll go crazy!" I can understand what they mean, but needless to say that's not an ideal place to be. If the desire to workout continually overrides the desire to listen to the body and be healthy, then something needs to be brought back in balance. Otherwise, the body stays stressed, injuries lead to injuries, and wear and tear may limit the number of years you can continue. For me, I think art and math are the key to finding that balance.
So if you find yourself needing to rest from your workout, here's something you might want to try: find something you are interested in studying, whether it's painting, writing, music, math, a foreign language, anatomy, or whatever. Make sure it is something that actively engages the brain, just as a workout engages your body. Then take the time you would normally spend working out, and divide it between stretching out (really listening to your body, and not agrivating the injury) and studying. Stretch 10 minutes or so, study 20 minutes or so, stretch again when you feel like it, study again when you feel like it. Just like when you began working out, it will take some discipline to start, but once you relax into it, I bet you will feel great afterwards, and recover from your injury quicker. You may even become addicted to math.
Take care and see you soon.
cam
PS- On another note, here's a little something in memory of two great singers. I stumbled on this last night, thinking it would be good for a laugh, but I'll be derned if it didn't just kick butt!
http://www.youtube.com/watch?v=VCIyzNISw1Q
Cameron Aiken
www.cameronaiken.com
My inner geek has been raging lately. Not that it had far to go, but it's really slipped over the edge this time- I've been studying math. For fun. I've been reading math books, studying geometry, doing those algebra word problems that seemed impossible in 8th grade. I even spent part of the summer studying logic games for an LSAT test I don't intend to take. For the record, I'm definitely not a "that side of the brain" person. I can't even remember which side of the brain that is. The last math class I passed was Algebra II in 10th grade. But it's much more interesting when nobody is making you do it. It's amazing to see the simple twist of logic that proves all triangles are 180 degrees; and the process of figuring out puzzles for myself gives me a nice even buzz of energy.
I've also been trying to spend more time writing lately (yes, I have a lot of free time). This, for me, takes more discipline than anything else I do. To sit in front of a blank page until I figure out something cohesive to say is much more difficult than having a book to push my thinking along. I've even found it much more difficult than getting myself in physical shape. But as with running, the hard part is getting started. Once I get into it, it's not bad, and when I finish I feel better all day.
The reason I bring all this up is that I often have people come in with injuries who say, "But I can't stop working out or I'll go crazy!" I can understand what they mean, but needless to say that's not an ideal place to be. If the desire to workout continually overrides the desire to listen to the body and be healthy, then something needs to be brought back in balance. Otherwise, the body stays stressed, injuries lead to injuries, and wear and tear may limit the number of years you can continue. For me, I think art and math are the key to finding that balance.
So if you find yourself needing to rest from your workout, here's something you might want to try: find something you are interested in studying, whether it's painting, writing, music, math, a foreign language, anatomy, or whatever. Make sure it is something that actively engages the brain, just as a workout engages your body. Then take the time you would normally spend working out, and divide it between stretching out (really listening to your body, and not agrivating the injury) and studying. Stretch 10 minutes or so, study 20 minutes or so, stretch again when you feel like it, study again when you feel like it. Just like when you began working out, it will take some discipline to start, but once you relax into it, I bet you will feel great afterwards, and recover from your injury quicker. You may even become addicted to math.
Take care and see you soon.
cam
PS- On another note, here's a little something in memory of two great singers. I stumbled on this last night, thinking it would be good for a laugh, but I'll be derned if it didn't just kick butt!
http://www.youtube.com/watch?v=VCIyzNISw1Q
Cameron Aiken
www.cameronaiken.com
Recipe for everything
Howdy folks,
If don't know about you, but in my opinion the best thing about summer is the food. If you agree, but haven't joined your local CSA farm co-op, I highly recommend it( www.justfood.org/csa/locations/#manhattan ). I've been a member for a couple of summers, and thinking about the fresh basil, tomatoes, scallions, and cilantro coming my way can be just enough to get me through the dog days.
So in honor of good eating, I figured this month I would share with you my own personal, top-secret, world-famous Recipe for Everything. This recipe has been used by top chefs all over the world, and now I have decided to pass it along to you, my friends and clients, free of charge. In fact, I'll even throw in my top-secret, world-famous salad recipe. Are you ready? Here they are:
World Famous Top Secret Recipe for Everything
1) Take whatever ingredients you want, as fresh as possible.
2) Mix them up.
3) Make them hot.
4) Taste. If it tastes good, bon appetite; if it does not taste good, go to step 5.
5) Add one or more of the following:
a) salt
b) fat (bacon, olive oil...)
c) dairy (actually a subdivision of fat)
d) garlic
e) herb/spice of choice
6) Go back to 4.
World Famous Top Secret Salad Recipe
Same as above. Skip step 3. Add Oil and Vinegar.
Okay, so I'm half joking, but really I'm not. Cooking intuitively is not only fun and exciting, but it also leads to a balanced diet, because you start listening to your body to decide what ingredients to use. Over time, your taste will lead you to the amounts of fat, etc, that are right for you (I have no absolutely no proof of this, by the way, except my own experience- you can decide for yourself if I'm right). If, like me, you have no actual talent for cooking, you may make something terrible now and then (trust me, lemon juice with sauerkraut is a bad idea); but then you've learned something, and the game is figuring out how to make it edible again. Usually you can. Most of the time, though, you will be surprised how well you do. Give it a shot and let me know how it turns out.
Happy eating.
cam
Cameron Aiken
www.cameronaiken.com
If don't know about you, but in my opinion the best thing about summer is the food. If you agree, but haven't joined your local CSA farm co-op, I highly recommend it( www.justfood.org/csa/locations/#manhattan ). I've been a member for a couple of summers, and thinking about the fresh basil, tomatoes, scallions, and cilantro coming my way can be just enough to get me through the dog days.
So in honor of good eating, I figured this month I would share with you my own personal, top-secret, world-famous Recipe for Everything. This recipe has been used by top chefs all over the world, and now I have decided to pass it along to you, my friends and clients, free of charge. In fact, I'll even throw in my top-secret, world-famous salad recipe. Are you ready? Here they are:
World Famous Top Secret Recipe for Everything
1) Take whatever ingredients you want, as fresh as possible.
2) Mix them up.
3) Make them hot.
4) Taste. If it tastes good, bon appetite; if it does not taste good, go to step 5.
5) Add one or more of the following:
a) salt
b) fat (bacon, olive oil...)
c) dairy (actually a subdivision of fat)
d) garlic
e) herb/spice of choice
6) Go back to 4.
World Famous Top Secret Salad Recipe
Same as above. Skip step 3. Add Oil and Vinegar.
Okay, so I'm half joking, but really I'm not. Cooking intuitively is not only fun and exciting, but it also leads to a balanced diet, because you start listening to your body to decide what ingredients to use. Over time, your taste will lead you to the amounts of fat, etc, that are right for you (I have no absolutely no proof of this, by the way, except my own experience- you can decide for yourself if I'm right). If, like me, you have no actual talent for cooking, you may make something terrible now and then (trust me, lemon juice with sauerkraut is a bad idea); but then you've learned something, and the game is figuring out how to make it edible again. Usually you can. Most of the time, though, you will be surprised how well you do. Give it a shot and let me know how it turns out.
Happy eating.
cam
Cameron Aiken
www.cameronaiken.com