Monthly Archives: September 2015

German Village Walking Club Weekly Newsletter | September 29, 2015

Greetings!

We had a great time last Saturday when we joined Walk With A Doc at Dodge Park in Franklinton.  It was a fun way to change up the route and meet a terrific group of new walkers—and a terrific new doc.  If you missed it, check out the photos and write-up below.  We will probably head over again for their last walk of the season on November 14. Meantime, it’s back to our regular 8am start time on Saturday.

Racing News

Bee Tough – Congratulations to Emily Smith, my smart, beautiful and fearless daughter, for achieving a PR at the Chicago Half Marathon this past Sunday. What’s more impressive than going faster than she ever has before? Well, she was stung by 10 wasps (10!) waiting for the race to start. Way to “bee tough” Em!  Emily is pictured below on the far right with her friends and fellow competitors post-race, Ilana, Rose, Andrew, and Smason. (Geez, how big are those medals??)

Em Chicago Half

Run with the Amish Half Marathon – Congratulations to Laura Modisette (1st woman), Cindi Leeman (5th woman), and Deb Chenault (11th woman) on your finishes on Sunday.  This has been a speedy summer for you ladies. Congratulations!

Walk(ed) With a Doc

This past Saturday, the Club had a great time joining Walk With A Doc at Dodge Park in Franklinton.  About 40 people attended between the two groups. We had the pleasure of listening to Dr. Shilpa Padia, a breast surgeon at Mt. Carmel Hospital, discuss the importance Vitamin D on our overall health. The GVWC walked a couple laps with the group, and then made the 2-mile trek back to Schiller Park and Winans for coffee. Thank you Walk With a Doc for your hospitality. You are welcome to join our group any time. See you again on November 14!  Below are a couple pictures of Dr. Padia addressing the group.

Walk with  Doc 2 Walk With Doc

Save the Date – The Community Urban Walk is BACK – October 24

Back by popular demand! The second Community Urban Walk hosted by the German Village Walking Club, and featuring four other walking clubs across central Ohio: the Gahanna Get Moving Team, Buckeye Striders, New Albany Walking Club, and Step and Stride. The walk will be held October 24, 8am meeting at Schiller Park. The 3- and 5-mile routes will take walkers through downtown, Columbus Commons, State House grounds, and along the Scioto Mile and Bicentennial Park.

The Community Walk is sponsored by Second Sole, Saucony, BodyArmor SuperDrink, and Winans Fine Chocolates and Coffees on Third Street. As usual, we’ll gather to socialize at Winans afterwards and enjoy coffee and samples of Winans fabulous chocolates. Second Sole is providing pre- and post-walk snacks, as well as coupons for your next shoe purchase. Saucony is providing fit tests of shoes during the walk. BodyArmor is providing samples of their sports drink, as well as coupons. Let’s ensure another strong turnout!

Climb Your Way Fit

Jenna Wolf from NBC’s Today Show Health and Wellness segment demonstrates the “mountain climber” exercise.  This is a great total body workout exercise, and can be used alone or as part of total body workout circuit. It can also be added after one of your walks to spice up your workout, and gain some total body fitness to your day. I add chin-ups, pullups and/or burpees after my walks on Tuesdays and Thursdays. I am so inspired by Jenna’s routine, I may even add in the mountain climber now. Here is the link to the article and video.

Gahanna Get Moving Team  –  Show Your Class 5K – October 11

Please join our friends from the Gahanna Get Moving Team who are sponsoring the Show Your Class 5K on Sunday, October 11 at 9 a.m. This untimed charity walk benefits outdoor experiential programs through the Gahanna Parks & Recreation Foundation. After the walk, join them for a spectacular breakfast afterward at the Gahanna Senior Center. Register online [type activity # 760001 in the search box] OR print and fill out the form and turn it in to City of Gahanna Department of Parks & Recreation.

Motivation of the Week

finish lines not finish times

(Thanks Darla for the contribution)

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 | September 22, 2015

Greetings!

I hope everyone is having a good week.  Fall starts tomorrow!  Please remember that on Saturday we will be meeting at 7:45am, so that we can walk over to Dodge Park to meet up with the Walk With a Doc group.  We will walk the 2 miles over, listen to the guest doctor for a few minutes, have a few snacks, mingle, walk a lap or two with the group, and head back to Schiller Park – 5 miles.  This should be a fun morning.

Save the Date – The Community Urban Walk is BACK – October 24

Back by popular demand – the second Community Urban Walk hosted by our Club, and featuring four other walking clubs across central Ohio –Gahanna Get Moving Team, Buckeye Striders, New Albany Walking Club, and Step and Stride.  The walk will be held October 24, 8am meeting at Schiller Park.  The 3- and 5-mile routes will take walkers through downtown, Columbus Commons, State House grounds, and along the new Scioto River development and Bicentennial Park.

The Community Walk is sponsored by Second Sole, Saucony, and Winans Fine Chocolates and Coffees on Third Street – where walkers will gather to socialize afterwards with coffee and samples of Winans fabulous chocolates.  Second Sole is providing pre and post walk snacks and coupons for your next shoe purchase; and Saucony is providing fit tests of shoes during the walk.  Let’s ensure another strong turnout!

Racing News

Congratulations to Pricilla Knaus, who had a PR in the 10K of the New Albany Walking Classic.  I had to hear it on the street – Priscilla is so modest.  Way to be P!

Congratulations to my niece, Alisa Vural, and nephew, Brian Rock, who both placed 3rd in their respective age groups for the STOP for Nikhil Run/Walk in Orange, NJ on Sunday.  Way to be guys!  Proud of you!  See, all that hill work makes you faster! (even for you runner types)  Alisa and Brian are pictured below.

Alisa and Brian

Strength Training

Strength training is an important component to a walker’s regiment.  I don’t endorse any particular training program, and I like to toss out different ideas.  Here is an article from the Underarmour blog with some good strength training exercises.  I am always on the lookout for articles with cool exercises that I can incorporate into my total body weight training.  Thanks to Dr. Steph Ladson-Wofford for the article.

Gift Ideas for the Holidays?

I know it may be a little early, but I have a great gift suggestion that my kids got me for Father’s Day this year.  It is a 3-month gift subscription from Stride Box.  Stride Box is a company that sends the subscriber a little cardboard box filled with goodies and products for walkers (well, I guess runners too).  So, for three months I received my little cardboard box (about half the size of a shoe box) with energy gels, whey powder, gels for muscle soreness, bottles, sweat towels, etc.  It is a great treat to look forward to every month.  And, I found an energy gel with high electrolytes (sodium and potassium) that my whole family now enjoys (e-Gels).  The Stride Box website is www.stridebox.com.  Enjoy! (I get no kickbacks from them.  :-))

This Saturday – Step and Stride 10 Miler – September 26

Step and Stride’s annual 10 Mile Walking Challenge is this 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.

Gahanna Get Moving Team  –  Show Your Class 5K – October 11

Please join our friends from the Gahanna Get Moving Team who are sponsoring the Show Your Class 5K on Sunday, October 11 at 9 a.m. This untimed charity walk benefits outdoor experiential programs through the Gahanna Parks & Recreation Foundation. After the walk, join them for a spectacular breakfast afterward at the Gahanna Senior Center. Register online [type activity # 760001 in the search box] OR print and fill out the form and turn it in to City of Gahanna Department of Parks & Recreation by September 25 in order to be guaranteed a T-shirt (probably won’t be a tech shirt). On a personal note, the paths are great in Gahanna, which is my old stomping ground. See you there!

Motivation of the Week

Sacrifice

Finishing Line

Hope to see you all Saturday – 7:45am!  And as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | September 15, 2015

Greetings!

We had a great crowd on Saturday considering it had rained up to our start time. We don’t mind a little rain. We’re not frail like runners. After all, we are urban tough. Regarding weather, please note that the Club meets weekly throughout the year and we will walk unless the weather and/or road conditions are really bad (think: lightening, torrential downpour, feet of snow accumulation, or any ice). I will try to send an email and post on Facebook early that morning if the walk will be cancelled.

You Just Never Know…

You just never know what you will see when you walk downtown with the German Village Walking Club. Brand new to the city is this fellow pictured below. You can find him (her?) staring out over the Rich Street Bridge.

Deer 2

Racing News

Congratulations to all who participated in the New Albany Walking Classic on Sunday.   We have two PRs to report. Speedy Cindy Wildman finished the 10K in 1:05:37 while Jim McVay clocked a 2:36:40 in the half marathon. Hey, Jim, I guess keeping up with Maureen on Tempo Tuesdays helped out big time. Way to be, Cindy and Jim!

You can find all the race results here. Pictured below is Cindy finishing strong!

CIndy NAWClassic 2015

Was That a “Cat” Call?

During my long miles on Sundays, I drop down on the sidewalk after every mile to do 15 pushups. This is an excellent strategy to get in a little upper body strength interspersed with cardio. My routine is 5 regular pushups. Then I raise one leg for 5, followed by raising the other leg for the final 5. And after 10 miles, I’ve accomplished 150 pushups. Not too shabby! Last Sunday, when my Garmin watch beeped at the 5-mile mark on Civic Center Drive near Bicentennial Park, I dropped down to do my pushups. In my head, I counted out 1…2…3…4…5… [left leg up] …6…7…8…9…10 [switch legs up] … Then all of a sudden I heard a shout from a passing car “I LOVE IT…11..12…!”  What the heck? A passing motorist was not only watching me, but counting my pushups as I went along. I had trouble doing the last three as I was laughing so hard!

Congratulations to Dr. David Sabgir, Founder of Walk With a Doc

Congratulations to our friend and CNN Hero, Dr. David Sabgir, Founder of Walk With a Doc. There are now 165 Walk With a Doc chapters around the country. As a result, David is getting people out walking, and helping to reduce the risk of heart disease for many Americans today. Here is his story. Way to be David!

A great segue is to remind everyone that the GVWC will meet to walk with the Walk With a Doc group Saturday, September 26.  We will meet at 7:45am at our regular meeting place in Schiller Park 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. Please join us!

P.S. Not to be outdone, the GVWC has its own in-house doc that we all walk with is Dr. Stephanie Ladson-Wofford. Dr. Steph practices nephrology. According to the Internet:

Nephrology (from Greek νεφρός nephros “kidney”, combined with the suffix -logy, “the study of”) is a specialty of medicine and pediatrics that concerns itself with the study of normal kidney function, kidney problems, the treatment of kidney problems and renal replacement therapy (dialysis and kidney transplantation).

One thing I know to be true about Dr. Steph, she is an avid walker. If she’s doing it, it must be good!

Crush Your Core

The plank is a very effective exercise for strengthening your core. Many people do the standard plank or side planks. If your plank routine is getting just a little, well… “routine”, Men’s Health Magazine presents 22 variations of the plank – all in 90 seconds. Enjoy!

Step and Stride 10 Miler – September 26

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.

Gahanna Get Moving Team  –  Show Your Class 5K – October 11

Please join our friends from the Gahanna Get Moving Team who are sponsoring the Show Your Class 5K on Sunday, October 11 at 9 a.m. This untimed charity walk benefits outdoor experiential programs through the Gahanna Parks & Recreation Foundation. After the walk, join them for a spectacular breakfast afterward at the Gahanna Senior Center. Register online [type activity # 760001 in the search box] OR print and fill out the form and turn it in to City of Gahanna Department of Parks & Recreation by September 25 in order to be guaranteed a T-shirt (probably won’t be a tech shirt). On a personal note, the paths are great in Gahanna, which is my old stomping ground. See you there!

7th Annual Kiwanis Maple Leaf 5K and 10K – October 3

The annual Kiwanis Maple Leaf Race is Saturday, October 3, 2015 at the Granville Intermediate School, 2025 Burg St, Granville 43023 for runners and walkers. 8:30 AM Start, 7 AM Race Day Registration. The race is sponsored by Granville Kiwanis and Granville Key Club. Proceeds benefit children in the community. The event is a community and family event including a free children’s race for children under 6 years of age. Early entry fees ($20 adult, $10 youth) and MANY age-group syrup (!) trophies, quality race shirts, and a free children’s race. Register online. Download all Race Info and registration forms here.

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 | September 8, 2015

Greetings!

I hope everyone had a terrific Labor Day Weekend!  These days, some of our members are doing cool races (see below), some are training for fall races, while others are just starting to make walking part of their weekly or daily routine.  I love the diversity of our group.  We have about 40 GVWC members now, and 12 to 25 walkers joining us every Saturday morning these days!  It is fun catching up with everyone during our walks, and spending more social time at Winans over a cup of coffee.  Thanks to everyone who has joined the Club!  Please drop me a line if you some suggestions, or how we can better serve the Club.  And, don’t forget to ask for your 15% discount at Second Sole when you get new shoes!

Congratulations to the Women of Disney!

The women of Disney did it again – Steph Waterman, Diane Burris, Shelly Thompson, Vicky Brunetto, and Darla Kaikis (as pictured below) – this time conquering the Coast to Coast Disney Challenge in California.  In January, they completed the Dopey Challenge – completing a 5K,10K, Half Marathon and Marathon on consecutive days.  This time, it was a “mere” 10K and Half Marathon on consecutive days.  And oh the medals – medals for each race in Florida, plus the Mickey medal for the Half and Full, and the coveted Goofy medal for all four races; then in California, a medal for each race, plus the Coast to Coast medal for both Disney World and Disneyland races.  I think I may have missed one, but you get the picture.  Speaking of pictures, here are the triumphant ladies with just a fraction of the hardware.  Congrats!  Well deserved!

Ladies of Disney

Point – Counterpoint

Last week I mentioned taking an ice bath after long training runs and after a marathon race.  Well, there is always another point of view, isn’t there?  Thanks to Laura Modisette for sending me an article which states that using ice baths during training (not just after the long race) could inhibit muscle growth during your training period.  As another alternative for muscle relief and recovery, I have also heard that compression socks work just as well as an ice bath, and you don’t have to freeze your tush off.  Personally, I have done ice baths after marathons and they hurt so good. But, they are really effective too (for me)!  Here is the article submitted by Laura. Thanks for the contribution, Laura!

Scioto River Parkland Set for Late Fall Completion

The City of Columbus says that they are on-schedule for a late fall completion (or at least partial opening) of the new Scioto River trails and parkland being developed in downtown Columbus.  The German Village Walking Club is eagerly watching the progress (as we check it out every few weeks on our Scioto Mile route), as the new development will allow us to stay on bike pathways from the Scioto-Audubon Park reconnecting through Bicentennial Park and up to the Olentangy Trail.  Fewer brick sidewalks – Yeah!  Here is the latest article in the Columbus Dispatch.

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.

Motivation of the Week

small change

Finishing Line

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

Larry

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