Monthly Archives: August 2015

German Village Walking Club Weekly Newsletter | August 31, 2015

Greetings!

I hate to be the first one to break it to you, but this coming weekend is the Labor Day Holiday.  Yes, it is true: the unofficial end to summer. But don’t despair! I am sure there is plenty of hot weather still to come, and cooler nights are excellent for sleeping and cooler mornings are excellent for walking.

You saw this coming, right? You must have.

I hope everyone has a happy and safe Labor Day.  Please note below a few new events on the calendar for September and October.

The Ice Bath Cometh!

As you know, a number of intrepid GVWC members are at the height of their fall marathon training. With long miles comes the dreaded…ice bath. Dun dun duuuun. All kidding aside, I am a huge proponent of ice baths. Indeed, I have taken a number of them, particularly after marathons. The 10 to 12 minutes of misery—or however long you can endure in an ice-filled bathtub—far outweighs the soreness you will surely suffer over the 24 to 48 hours afterwards without one. After my wife and I did the Chicago Marathon a few years ago and did our post-marathon ice baths, we were out and about on the town feeling good. We felt even better whenever we saw see other marathon finishers hobbling around that night and next day exhibiting what is known in the business as the “post marathon shuffle.” Check out tips and best practices here.

Thanks to Neal Eiber, who did 21 training miles last week, for providing the following pictures of the three stages of his ice bath:

1st Stage – Preparation

Ice 1

2nd Stage – Anticipation

ice 2

3rd Stage – Denial

ice 3

This just in!

Congratulations to Priscilla Knaus who achieved a PR at the Emerald City Quarter Marathon on August 23.  Way to be Priscilla! And you thought you were slowing down.

Save the Date – October 24th

Back by popular demand, the next Community Urban Walk is scheduled for Saturday, October 24 with an 8am start at Schiller Park. Walking groups around Central Ohio will participate again including Gahanna Get Moving Team, Buckeye Striders, New Albany Walking Club, and new to the event, we welcome Step and Stride. We look forward to having our sponsors join us again – Second Sole Short North, Saucony, and Winans Chocolate and Coffee Shop.

Teaming up with Walk With A Doc

Please join us Saturday, September 26, 7:45am Schiller Park at our regular meeting place to walk two miles to Dodge Park (across the Main Street Bridge into Franklinton) to meet up with the Walk With A Doc group. We will mingle with the group, share some snacks, listen to their guest doctor, walk a few laps in Dodge Park, and then head back two miles to Schiller. Join us!

Step and Stride 10 Miler

Step and Stride’s annual 10 Mile Walking Challenge is also Saturday morning September 26 at Glacier Ridge Metro Parks in Dublin. Find more information about the race and Step and Stride here. Catch up with the Step and Striders every Monday 6:30pm for weekly walks at the Westerville Sports Complex.

Super Foods!

Check out the list of Super foods from Active.com that they say are essential for endurance athletes. How many can you claim?  Thanks, Dr. Steph, for the contribution!

Motivation of the Week

Finishing Line

Hope to see you all Saturday!  And as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | August 25, 2015

Greetings!

Seems like fall hit this week in Columbus – cooler temperatures, less humidity, and a lot of talk about Buckeye football. For those training for fall races, the weather couldn’t be better for getting in your long miles. And, for those sweating inside – why? Get out and smell the roses. Literally.

Long Miles Does a Body Good!

A number of Club members are in the height of marathon training, which means grinding out long miles. Congratulations to Jim, Mo, and Linda who, on Saturday, completed their longest walk to-date: 18 miles. Not to be outdone, congratulations to Steph, Neal, and Dr. Steph on completing 21+ miles on Sunday. It is hard to believe they walked as far as they did – each looks fresh as a daisy!

mo jim linda

Jim, Mo and Linda after completing 18 miles on Saturday. All three are training for the Columbus Marathon in October.

steph steph neal

Steph, Neal and Dr. Steph after completing 21+ miles on Sunday. Steph is training for the Chicago Marathon. Neal and Dr. Steph will walk the Columbus Marathon.

Reminder – Finalizing T-Shirt Order Sunday

If you have procrastinated about joining the GVWC (Cindi) or would like to get another t-shirt, please email me by this Sunday. A $20 membership gets you a t-shirt, and additional shirts can be purchased for $20 each. I have already heard from a number of members ordering extra shirts. Don’t miss out. Email germanvillagewalkingclub@gmail.com with your shirt size and your preference of cut (Men’s or Women’s) for each shirt.

Ever Thought of Entering a Race?

As you have read above, we have many seasoned racers in the Club. At the same time, we have a number of people who have never entered a race, and still others who are new to walking regularly for fitness. That’s what I really like about the GVWC – we have a wide range of experiences and we strive to cater to everyone. So, I am reaching out to members who may want to train and enter their first race. Maybe you are thinking about a Turkey Trot 5K or 5 Miler. Many members are already walking 3 to 5 miles on Saturdays, which is an excellent base for shorter distance fall races. I encourage you to give it a try. I will put together a personalized race schedule to meet your goal, whether you want to finish feeling fresh or score a PR. (Of course, if it’s your first race, you’re guaranteed a PR!) Don’t think you can do it? Talk to any one of our wily veterans about their experiences and how they found themselves at the starting line of their first race.

30-20-10 Second Plan

We have talked a little bit about interval training.  Most athletes (and we are athletes) do some form of interval training. Intervals are when you go faster for a specified time or distance, then back down your effort for a specified time or distance, and then repeat several times. For those starting out, an interval session could be walking fast for 1 minute, backing down to your regular pace for 4 minutes, and repeating 3 to 5 times. These sessions are generally shorter, but more intense, and are said to improve your fitness level faster.

Here is an interesting type of interval training from the Dr. Gabe Mirkin blog, and it only takes about 12 minutes. Intervals of 30 seconds slow, then 20 seconds medium speed, and finish with 10 second all out. Recover and repeat. Here are the details and the explanation.

Motivation of the Week

arthur ash

Finishing Line

Hope to see you all Saturday!  And as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | August 18, 2015

Greetings!

What a terrific turnout we had on Saturday – 26 walkers – which represents the largest regular walking crowd in GVWC history! I am thinking that all the pilates, yoga, and TRX class instructors were on vacation last week. Unlike exercise classes, we will be here for you every week – no break in classes, no changing class times, no changing instructors. Plus with us, you get to breathe fresh air. You don’t get that on a treadmill or on a mat in some sweaty studio. Thanks to all for supporting the Club!

8-15-15 - 3

New T-shirt Order

In a couple weeks, I will place a new order for t-shirts. Recall, among many other benefits, a free t-shirt is included in your $20 paid membership to the GVWC. Additional t-shirts can be purchased (at cost) for $20 each. If you’re interested in your first t-shirt with membership or you’re looking to add to your collection, now is the time. Simply email germanvillagewalkingclub@gmail.com by August 31 with your shirt size, your preference of cut (Men’s or Women’s), and the number of shirts you are purchasing.  The shirts are high-quality Nike technical t-shirt for working out. From the informal discussion at Winans after last week’s walk, most people like the gray shirts. Perhaps next season we can work on a new color.

Making a Scene

Congratulations to GVWC members Stephanie Ladson-Wofford, Cindy Wildman, and Brian Zuk for your features in City Scene Magazine this month. All are training for the New Albany Walking Classic in September. In addition, you will find Steph and Brian logging miles in with the GVWC as they are also training for their first marathon this fall – Nationwide Children’s Hospital Columbus Marathon. Check out the profiles of Steph and Cindy, and here is the one for Brian. Great motivators. Congratulations!

Total Body Weight Exercises

As you know I like to say – man (and woman) cannot live by walking alone. We need to move other muscles in other directions too. Here is a 90-second video from Men’s Health Magazine that shows you 30 simple body weight exercises you can do anywhere, anytime. And, the video is easy on the eyes, if you know what I mean.

Heart Walk this Saturday

This coming Saturday morning, GVWC member Trevor Major, will be joining thousands of others for the American Heart Association 2015 Central Ohio Heart Walk at Columbus Commons.  The AHA is the largest voluntary health organization dedicated to building healthier lives, free of cardiovascular diseases and stroke — the nation’s No.1 and No.5 killers, respectively. The walk is free, and details for participating and donating to AHA can be found here. Well done, Trevor!

Now That’s Impressive!

Hey, if you have read or seen something that is impressive or interesting, and would like to share it with the Club, please email it to germanvillagewalkingclub@gmail.com, and I will put it in the weekly newsletter.  Or, if you would like to write a blurb about a race experience, brag about something, or anything else (well, most anything else), please email it along.  I can’t make this stuff up all by myself every week!

Motivation of the Week

sweat

Finishing Line

Hope to see you all Saturday!  And as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | August 11, 2015

Greetings!

We had a beautiful walk on Saturday, making our way through both the Topiary Park and Frank Fetch Park.  It is the first time the Club has walked through the Topiary Park, and I know we will be back soon.  For information about both famous parks, here are the links:

http://www.topiarypark.org/

topiary

http://www.touring-ohio.com/central/columbus/frank-fetch-park.html

Frank Fetch

Membership Application and New T-shirt Order

For those considering joining the Club, email germanvillagewalkingclub@gmail.com to request a form.  With your membership of $20/year, you will receive a GVWC t-shirt, and 15% discount to Second Sole running shoe store off all your purchases.

We have six new members, and I am planning to put in a new t-shirt order in the next couple weeks.  If you anyone would like additional t-shirts, please email me with your size.  The shirts come in both men’s and women’s cut shirts.  They are $20 each, and like the original ones, are a good quality Nike technical t-shirt for working out.

Another Successful Pelotonia

Last weekend’s Pelotonia was a success. Although the numbers are still to be totaled for this year’s event, it is estimated that Pelotonia has raised almost $100 Million since its inception in 2009. Amazing!  And, 100% of the money goes to the OSU James for cancer research and development. Congratulations to Jennifer (180 miles), Crystal (180 miles) and Emily (100 miles) for your tremendous accomplishment!

Sweet 16

Congratulations to Mo, Linda and Jim, who completed their first 16-mile training walk in preparation of the Columbus Marathon in October.  These three started at 6am Saturday to get in 8 miles, joined the Club for 5 miles, and did another 3 miles to finish up.  Way to go guys!

Making You More Awesome

I think Krista does a great job in her recent 12-Minute Athlete blog demonstrating that there are more reasons to workout than losing weight or looking good. Her approach is all about shorter, higher intensity strength training, primarily with little to no equipment – total body workouts.  I think we can all relate to at least a couple of these…here is the article.

Motivation of the Week

Process

Finishing Line

Hope to see you all Saturday!  And as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newletter | August 4, 2015

Greetings!

Just by the number of requests I received to “let’s do it again soon”, I think the first Community Urban Walk was a big success!  We had about 70 people from the four walking groups and the community, and the weather was picture perfect.  It was really cool to have the four walking groups together – it was like a high school reunion of sorts.  There was great energy as we gathered at the start, and also afterwards at Winans. I noticed a little competition going on, too.  Can’t wait to do it again – maybe this fall.

Community Urban Walk

Thanks!

At the risk of leaving someone out, I want to call out individuals who helped to make the event so special.  Thank you Liz and Beth from the Gahanna Get Moving Team; Cindi from the Buckeye Striders; and Phil from the New Albany Walking Club for helping to promote the Community Urban Walk within your Clubs,.  To our sponsors, thank you Kelsey from Second Sole Short North; Erin from Saucony; and Monica, Miles, and Joe from Winans.  You guys were fantastic.  To my walking pacers, thank you Jim, Cheryl, Amy, and Linda.  And, to my on-course volunteers, thank you Emily, Rose, John, Bob, and the Crazy Lady with the Cow Bell.  We couldn’t have done this without all of your help!  And, a special thanks to Joyce, who came in from Cleveland for the event – that is a dedicated German Village Walking Club member!

Good Luck to Our Fellow Pelotonia Riders Saturday

Good luck to everyone riding in Pelotonia this Saturday morning!  What a great cause. Because all the riders will be leaving from Columbus Commons between 7am and about 8:30am Saturday morning and heading south on High Street, we will be avoiding Columbus Commons during that time.  If you are driving to Schiller from outside downtown, please give yourself a little extra time to get to the park.  You got that, Mo?

Columbus Art Walks

The City of Columbus’ Public Health Department has really cool self-guided walking tours in neighborhoods all over Columbus.  Each walk highlights the art, architecture, and history of the neighborhood.  You can find their program at Columbus Art Walks program.  The German Village Art Walk is one of their most popular walks!  Go to the website, download the tour to your phone, print the map and off you go.  I will have some sample maps at our next walk at Winans.   Until August 31, Columbus Art Walks is also offering guided Landmark Talk tours every Monday night through a partnership with the Columbus Landmarks Foundation.

Motivation of the Week

Inline image 2

Finishing Line

Hope to see you all Saturday!  And as always, whatever you do, finish strong!

Larry

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