I don't wanna play goalie!

My daughter's soccer team is awesome. They are eleven strong, fast, feisty 9 and 10 year olds.  They are the Meerkats and they are mighty! Many of them have been playing together for close to five years. They are committed and connected. For the most part, the girls are pretty versatile. Their coaches play them all over the field and they usually go with it, except for goalie.

There are only two girls on the team brave enough to volunteer for goalie every time. Usually, each of these two heroines plays goalie one half of every game. A few weeks ago, one of our little goalies got her confidence crushed. Though she played hard, she let lots of  goals in and she felt like she'd let down her team.

I have two friends who played college soccer, one of them was the goalie for Guam's national team. I asked them if they'd do a small coaching session with our two goalies and a few other girls. Graciously, they agreed. Dressed in their soccer duds, these forty-something women gently guided  four goalie-resistant Meerkats through the ins and outs of playing goal keeper.

I watched from the sidelines as they dove, rolled, made upside-down and right side-up "W" shapes with their hands and hobbled like gorillas keeping close to the ground so as to never miss a ball. At the end of the session, as the girls stretched, one of the coaches had the girls go around in a circle and share, "Say one thing you did well today and one thing you want to work on."  Naming what they wanted to work on was easy; saying what they did well was much more challenging.

After the coaches left, the girls all stayed to play Lighting, a fast shooting game where the goalie rotates. Normally, no one wants to play goalie, especially during Lightning. But on this day, all of the girls kept their keeper gloves on (and it wasn't very cold out) and fought to play goalie.

Later that day Lucia said to me, "Mom, I really need to practice playing goalie more." What the hell!? "You like goalie?" I inquired, trying to keep a neutral tone. "Yeah" she quipped, as if it was obvious.

What changed? The girls got a lesson and they had fun. They went into something feeling afraid and their new coaches broke the fear down, lightened it up for them. Do you remember when you first started practicing yoga? I do. I felt completely in the dark. And I often still do. I needed my teachers then, and I need them now, to break things down for me, give me support and strength and guidance.

Today when I taught, as I often do, I felt incredible gratitude for my job. I love it. Every class I teach, I love. The looks on the faces of students struggling to hold balance or find alignment is infinitely inspiring. I know I give a lot of feedback about what students can do better-- "lift your chest more, relax your forehead, balance your weight more evenly across your feet." But I might not say enough, "Think about what you did well today." Forgive me if I don't say it because I think it. You do a lot well. Everyday.

Checky.com

One of my favorite things to do is wake up on Sunday mornings to the New York Times. Invariably, even when I don't have to, I get up really early, even on Sundays. Often, I hear the smack of the heavy Sunday NYT on my garage door.  My first stop is always "Modern Love" in the Style Section. Then, Week in Review and Business. In last Sunday's Business section, there was an article called "Trying to Live in the Moment (and Not on the Phone)."

The article talked about how unconsciously we check our phones. It's, like so many other things, a habit. For me it's a bad one. The article gave suggestions for a few smart phone apps that track how many times you check your phone. One sounded really great but it was $4.99. I went for the free one, Checky. The first day I had Checky on my phone, I was mildly conscious when I checked it,  but I wasn't actively trying to restrict my use. At the end of the day, Checky told me that I had checked my phone 43 times. Holy shit! That's borderline embarrassing.

The next day I made an effort to only check my phone when I really needed to (when do we ever really need to?) I dropped my opens to 20. I was really shocked that I had 23 unnecessary openings the day before. What was I doing? Was I even conscious of using my phone or were my fingers just used to pushing that small round button that lights up my screen?

It's not unlike habits anywhere else, like the Yoga room. When we are in the practice room, we are adjusting to a new environment. No phone, no computer, no chit chat with your neighbor. But, in place of those other things, and the habits the accompany those activities, we create new ones. We adjust the undetectable wrinkle in our towel. We move our water bottle to that perfect place. We blow our nose, even when it's not running.

Changing any habit is really challenging-- which means it can be kind of fun. Right now as I type this, my phone is sitting beside me. I am resisting looking at it because I want my opens score to be lower than yesterday. And in not pushing that button, in not succumbing to that urge, that habit, I am focusing my energy elsewhere. I am writing my blog, an activity that I don't do as much as I want to. I am listening to my favorite soundtrack (Les Miserables) and I am focused on focusing!

It's the same in the Yoga room or in the kitchen or in your child's room at night when you are having a end of the day chit chat or ten-minute focused reading date. Whether your phone is close to you or not, don't go there. Don't push the button to see your texts or think about what's happening next. Resist. Challenge yourself. It feels pretty good. I'm done with this blog. Now I get to check my phone. 17 opens today! VICTORY!

When I learn it, I'll get it

This year, for fourth grade, Lucia is in a new school where the curriculum taught is two years above grade level. In other words, in fourth grade, the kids learn sixth grade math. In Lucia's first week,  on our drive home from school, she said, "Mom, at school we had a math test and I only got like 20 out of 80 correct!" There was no discomfort in her voice; she sounded almost happy. I eyed her through the rear view mirror to see the expression on her face. She was calm as a cucumber. As she stared out of the window, she thoughtfully added, "But y'know Mom, I don't know that math yet. Once I learn it, I figure, then I'll get it." Boom. End of discussion.

Lucia, bless her little soul, is a bit of an A-type, even at the tender age of nine. She struggles when she does not know things and is much more comfortable in environments where she feels proficient. Shock and awe were my reactions when I heard her nonchalant response to her abysmal math performance. And happiness, relief, joy and pride.

While I wanted to shout to Lucia, "Yes, that's great. What a great reaction! You are learning. You will get it....", I did not. I've been doing this parenting dance long enough to know that silence is sometimes more effective that offering my thoughts.

Since this one-sided conversation with Lucia, I have watched and helped her do her math homework. She has definitely struggled--this new math is significantly more rigorous than the math at her last school. But she's also been okay. Somehow, somewhere, Lucia got in her mind that, first you learn it, then you do it.

I've learned a great deal from being a parent, and this is another great lesson. Doing new things--harder things, different things---is hard for everyone. Sometimes things come easier for some than others. Lord knows I've had my days of stink-eye (hidden deep inside, I hope) as I watch a brand new yoga student do postures with ease that I've struggled with for twenty years! But perfection is not the point.  Learning to do something new, different, hard, is the point. Bravo Lucia! Thanks for the lesson.

Running to nowhere....

Last weekend I ran my first ever trail run-- a 10K. I really had no idea what to expect. I half-thought maybe I'd find a bunch of super-fit men and women in camouflage running gear with mud streaked faces. But when we got there, they were just regular people, runners in running shoes and shorts. There were about 100 of us running the 10K and another 50 more running a half-marathon at the same time. Being novices and not knowing what to expect, my friend Kate and I started toward the back middle. The trail was very narrow, only enough for one runner in most places, so the initial bottleneck was long and we spent a good ten minutes just getting to a point where we could run steadily.

Once we started running, the pack spread out and Kate and I ran together for about 15 minutes. Unlike normal runs where we run side by side chatting, here we were running single file and too focused on avoiding ditches and tree roots to talk much. At some point, Kate said, "Okay, I'm going to make a break. You coming?" Knowing that Kate's natural pace is usually much faster than mine, I was non-committal, "It depends on how fast you go," I told her. And off she went. I couldn't maintain her pace and with the dense forest and switchbacks, I quickly lost sight of her.

Now I was running on my own with a smattering of other runners in front of and behind me. It was so beautiful, completely green tree cover and quiet all around. The only sounds were my breath and the pounding of feet, mine and those behind me. Without Kate, I had no one to pace me and no idea of the distance I had run, how far I had to go, how many inclines, declines. I ran for a while behind a young woman in red tights with a big ponytail and an Olivia Newton John headband. She seemed fit and confident and I decided that if I could keep her pace, I was doing well. Eventually though, I felt stuck behind her. Passing wouldn't be easy because, in front of her were another few runners at about her pace. To pass, I would have to be sure that I could get past all of them and maintain a faster clip for at least a little while. If I couldn't maintain, then all that trouble to pass would have been for naught.

After psyching myself up, I chirped, "On your left" and passed all three runners in front of me. I ran faster and found that I was okay, I could maintain this speed. Eventually at the water station at the top of the hill I met up with Kate who was waiting for me. We ran together again. I still had no idea how long we'd been running, though I assumed the water break was about half-way. The running felt exciting-- we had to dodge big tree roots, decipher the direction we had to go at every fork, make way for passers, pass others in our way....

Knowing that I was likely on the second half of the run, I gained confidence. I still felt strong and took that as a great sign. Surprising myself, I told Kate, "I'm going to pass you." And again, I was without my pacer. I had to go within, feel how I felt, and trust myself. As I ran, coming closer other runners who I'd have to negotiate passage around, I'd ask myself, "Do you have the energy for this?" Once I was sure I did, I'd pass. By the end of the course I could faintly make out the clearing of the parking lot and I was able to run faster. I was so happy to find the finish line (Kate and I finished within a minute of each other) but I was surprised by how much energy I had left, how much more I could have given.

I felt a great accomplishment from finishing that run, but more than that, I felt excited about what I learned about myself, about listening to my internal physical cues. Not knowing where exactly I was going, how far I had run, liberated me from the messaging I normally experience when I run. Because I didn't know, I had to do something different. I thought about this a lot when I was doing yoga yesterday morning. If I can practice and listen more to my internal cues rather than fall into my regular patterns (tired at triangle, overheated at camel, blah blah blah), I might find that I'm stronger than I think I am.

Ride your bike!

Melancholy is incompatible with bicycling. ~James E. Starrs


I recently moved further south of where I used to live, basically doubling my commute (from 3 miles to 6 miles). This summer I've been bike commuting to and from work, about a 40-minute ride each way, mostly along Lake Washington. I am a notorious multi-tasker, chronically distracted and over-stimulated. Each time I mount my bike to ride, Nancy, my partner, looks me in the eyes and says, "Laura, be careful. Pay attention. Focus." She knows how easy it would be for an inattentive rider like me to get squished by a crazy text-happy driver.

I love riding my bike. Using my body as a means to get to a destination is the ultimate in efficiency for me. I'm helping the earth, trimming my waist, AND getting to work. What's better than that!? As I rode yesterday, I was filled with energy from the riding-- wind on my face, muscles working, heart racing. But I also had this intense sense of calm; of focus. My phone was safely tucked in to my pannier on my rear bike rack so that distraction wouldn't enter the picture until my final destination. The geese and the ducks were doing their inexplicably organized circle dance on the water. People were scattered all over on rafts, inner tubes, paddle boards, sail boats, enjoying the sun and the water. I looked on the I-Dock as I always do for the resident great blue heron who likes to hang with the fishers. Everything seemed so alive, so big, so connected-- these sensory experiences are so diluted, even absent completely when I am driving. "This is incredible." I thought to myself, "when am I ever this happy?"

The only other time I am indeed that happy is when I'm doing Yoga. During Yoga practice my cell phone is way out of reach, and I'm engaged in a similar energetic-calm when I am in yoga and on my bike. On my bike I have the chance to see the world around me, to appreciate things I miss when I'm driving in or when I'm a passenger staring at my phone. When I'm practicing yoga, I get that same great sense of energy from the exertion inherent in Bikram practice. And the absence of distraction takes me inside instead of outside, providing that same awesome sense of connection I have when I am riding my bike. I have a chance to notice more clearly what I am feeling-- both physically and mentally. I notice things I am removed from when I am outside of the yoga room. It's the perfect combination-- riding my bike to practice yoga! And it's so efficient!

Last night I dreamed the strangest dream

Last night I dreamed that The SweatBox was hiring a new teacher. I was eager to take her class as I had never met her before (unusual circumstances). I overslept and had to run to the studio. I got there about halfway through the class, frantic and breathless already, only to find about fifty students sitting around big old library tables, studying! The teacher was lying on the podium at the front of the class on a towel. Asleep.

I marched right up to this teacher, shook her awake and said, "Hi. Do you know who I am?" She blankly looked at me and half-awake drawled, "What?...No?....."
"I'm the owner," I bellowed, "and you're fired!"
This was obviously a dream because, even in intense anger, I do not have the cojones to be such a hard-ass. If only I could be such a hard-ass....

Anyway, in my dream, after firing the teacher, I yelled to all the students, "Move these tables! Put those books away! Get out your mats!" After all of the students were neatly placed on their mats, I gave a reprimand. "You are working too much. You do NOT NEED to be working. You NEED to be taking care of yourselves, doing your yoga. YOU WORK ENOUGH!"

Now, it is true that I am highly stressed right now. I'm moving, construction around my business continues to hammer away at my sense of calm and well-being, school's out for the summer.... But the response in my dream was extreme. Severe. And so true.
This morning when I taught, I told the students about my dream. I said, "this is why we don't offer shorter classes. We need to make more time for yoga, not more time for work." Research shows that self-care ultimately increases productivity, yet many of us continue to think that working more hours creates better outcomes.

Sometimes committing to 90-minutes seems like self-indulgence. We fight against doing it because there are so many other forces pulling us--- If only I could squeeze this in to my lunch time or If only I could make the 8:15am bus. The reasons for wanting to short-change ourselves are endless. The reason that you shouldn't short change yourself is that, once you start (cutting your yoga practice short; eating dinner standing up instead of sitting down; sleeping six hours instead of eight; brushing your teeth for one minute instead of two) in order to make more time for work, it is like a runaway train. It's really hard to stop.

So, go from the other direction. Make time for your self-care, your yoga, your sleep, your meals, and structure your work to fit into this life. It will be hard at first. Sometimes justifying additional time for self-care creates more stress than just succumbing to the work pull, but in the long run, short-changing ourselves leads to bigger problems. Start small. If you are practicing once a week, do twice. If you are sleeping six hours, try six and a half. You'll start to notice that, while you are spending fewer hours working, more hours taking care of yourself, probably your life is better, not just in your personal life but in your work life too. See you in class.

You can walk if you want to!

Since my last post about training for a half-marathon, I have revised the idea a bit. Kate, my running partner, told me that she had a goal to run 200 miles this summer. And, being the competitive, team-player that I am, I jumped on that bus! So, here we are, separately, and sometimes together, trying to accomplish this 200 mile goal. It averages to somewhere between 15-20 miles a week which, so far, has been okay. Most days it's only 3-5 miles with one 6 or 7-miler a week. Those, for me, are the killers. I die on the long runs. I sometimes die on the short runs.

Currently, Kate is on an extended vacation with her family for a month so I am left to run the death marches solo. For the past two weeks I've managed to do a long run on my own. The first week, I used Kate's technique of pretending I was in the Hunger Games while I ran through Seward Park. That worked great! The second week, I managed to clock 6.8 miles because my partner Nancy and my daughter Lucia came with me. They rode bikes while I ran. Periodically, we'd all stop and jump in the lake. They'd get back on their bikes and I'd run to our next dunking destination. That was fun!

In support of our challenge, another friend sent an article about the importance of walking to support faster running. The article suggests that, "walking reduces the impact forces on the muscles, joints, and tendons, and reduces breathing rate and heart rate, so runners are able to cover more distance with better form and alignment, and a reduced risk of fatigue." What!? I can walk when I run and it holds therapeutic and performance value? This, for me, was groundbreaking. I have always felt like a loser when I have to walk during a run. Not anymore.

On Monday night after a long day of work and a pretty significant bike commute, I forced myself to do a 4 mile run. It was dusk so it wasn't so hot, and I anticipated that I would have an easy run. But it wasn't easy. I was dehydrated. I was tired. It was a grind from the moment I walked out my front door. As I ran down my street towards the hill on the Chief Sealth Trail about a mile into my run, I remembered the article. "I can walk up this hill!" I did. I managed that run okay. It wasn't easy and I had to walk two more times, but I did it. My plan for that night was to meet two of my favorite friends for a beer at the end of the run. I managed to sprint the last quarter mile to my destination. I think the walking helped.