Monthly Archives: June 2016

German Village Walking Club Weekly Newsletter | June 28, 2016

Greetings!

Remember back in January when I complained about the brutal cold? Well, these last few days, the blazing heat, scorching sun and nearly impenetrable humidity are challenging my commitment to outdoor exercise. Nearly. But with proper preparation—and getting out early—I can punch through my miles in the natural environment. In this newsletter you will find tips for avoiding dehydration, as well as consuming proper amounts of fuel during exercise. Also in this newsletter is an article about the health benefits of nuts; a shout out to Nationwide Insurance and our latest t-shirt winner; plus Cindy and Joyce do it again. Finally, mark your calendars for Saturday July 23, when the GVWC hosts the Gahanna Get Moving Team. Second Sole and New Balance will be there to provide test “drives” of their shoes.

Hydration & Fueling – The Cliff Notes

There are lots of articles about the proper amount of fluids and fuel needed during exercise. As we have discussed, proper hydration is important, particularly during hot and humid weather. Dehydration is a serious condition, and there are lots of variables that go into determining fluid (i.e., water) needs, such as personal sweat rate, temperature, humidity, duration of exercise, and level of exertion. And, of course, fuel (i.e., carbohydrates) is important regardless of weather conditions to sustain performance during a workout. Here are my (non-medical doctor) general suggestions, based on personal experience and research, which you might find helpful:

  1. During hot and humid weather, you may need 20oz to 40oz of fluids per hour. To figure out your needs, do a “sweat test” to measure how much fluid you lose during exercise. Refer back to Hydration – Don’t Leave Home Without It in a previous newsletter.
  2. When exercising for one hour of exercise or less, you won’t need any carbohydrates (fuel) and you can get by with just water for hydration.
  3. Any exercise exceeding an hour requires fuel (carbohydrates) to replace your energy stores, generally at a rate of 25 to 50 grams per hour. Without replacing the energy you burn during long exercise, your performance will suffer, it’ll seem harder, and you won’t feel good doing it. Fuel can be a solid, like regular food or a specially-created sports concoction, or it can be a fluid, like a sports drink. Below are examples of various types of fuel and the quantities of each you’d need at 25 to 50 grams per hours. I like to combine a sports drink with a sports gel because, for me, drinking 30+ ounces of a sports drink per hour is tough.
    1. Sports drink – 15 to 30 oz
    2. Gel packet – 1 to 2
    3. Packet of sports beans – 1 to 2
    4. Sports bar – 1 to 2
    5. Miscellaneous carbohydrate sources such as Gummy Bears and Fig Newtons – check the packages.

During hot and humid weather, you should consider your electrolyte needs, too, especially if you sweat a lot like I do. When you sweat, your body loses important compounds, among them sodium and potassium. A consequence of an electrolyte imbalance can be headache, confusion, weakness, and muscle cramping.  Fortunately, many of the fuel sources listed above have adequate sodium and potassium levels. To give me an extra boost of sodium, I have been known to stash in my pockets those tiny salt packets (you know, the kind from McDonalds) to use during half and full marathons to stave off cramping, which has vexed me during many races.

Anti-Aging?  Go Nuts!

This article from the Very Well website provides a summary of a 2013 study from the New England Journal of Medicine showing that eating nuts daily can help reduce the chances of certain chronic diseases and can increase longevity. Just an ounce a day. Go for it!

Thanks Nationwide Insurance

The GVWC had a booth at the Nationwide Insurance Health and Safety Fair last week. It was a nice event where we met many potential new members. Congratulations to Mindy who won a GVWC t-shirt. We look forward to having some Nationwide employees join us on Saturday mornings.

Racing News

Congratulations Cindy and Joyce on your first place wins in your respective age groups in the 3000M race at the USATF track meet in Cleveland last week. Check out “In Their Own Words” at the GVWC website for Cindy’s account of the race. Here is Joyce and Cindy after their win.

Joyce and Cindy 3000

Put it Your Calendar – July 23 – GVWC Welcomes Gahanna Get Moving Team

On July 23, we will host the Gahanna Get Moving Team for our morning walk. Our partner Second Sole, along with New Balance, will be providing test rides of their shoes during the walk, as well as snacks to keep us hydrated and fueled.  We will then meet at Winans, another GVWC partner, to sample some of their wonderful, mouth-watering chocolates. Please make sure you help us welcome the Gahanna Get Moving Team.

GVWC Route of the Week

This week’s route is here.

Motivation of the Week

Time

Finishing Line

Hope to see you all on Thursday night at the obstacle course and Saturday morning for our regular walk. And, as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | June 21, 2016

Greetings!

Welcome to Summer! As we celebrate the first official day of summer, we celebrate some other firsts from our GVWC members below. Also in this newsletter read about how you can become good at time management by incorporating interval training into your weekly workout schedule. Be sure to send us photos of your cross-training and interval workouts.

Lots of Firsts for GVWC Members

In the last few weeks, GVWC members have had a number of firsts. Otto Beatty and Christie Angel walked their first races. Otto’s account of his race is on the GVWC Race Results Page under “In Their Own Words.” Karen Edwards walked her first judged race walking competition in the Ohio Senior Olympics. She won gold in her age group. Read about her experience also in “In Their Own Words.” Finally, Johnie Myers walked his first 5K race at the Field of Heroes 5K in Westerville on May 29. Congratulations to all!

It is great to see our members putting in the effort and determination to toe the starting line.  Although we support it and can help you achieve your race goals, the GVWC is not all about racing. We have plenty of members who walk on Saturdays and who have no plans to enter races. That’s good, too. I get it. Personally, for example, I have never been interested in entering a judged race walking event like Karen did a couple weeks ago. I have enough stress in my life without getting “judged” for an hour about how I walk. But kudos to those who do. We are there for you!

Interval Training – More Bang For Your Buck

One of the many benefits of interval training is that the workout can be done in shorter exercise periods. The key is to work out at a higher intensity. A recent study referenced in Men’s Health Magazine demonstrates that 10 minutes of high intensity interval training achieves the same health benefits as 50 minutes of steady state cardio. Imagine: the same health benefits in less time. No wonder high intensity interval training (HIIT) is so popular. Many of our members incorporate HIIT as part of their cross-training regimen. It works different muscles; and can incorporate a variety of exercises, equipment, and venues. Keeping it fresh is key.

Send Us Your Cross-Training Pictures

We know you are doing it.  So, show us what you’re doing. Cross-training, that is. We had some great suggestions a few weeks ago in the newsletter. Send us more pictures to add to our cross training page on the website.

Stepping It Up

If you’re keeping count, you know we’re almost half-way through Dr. Steph Ladson-Wolford’s 3,000,000 step challenge for 2016. A few participants have already logged some crazy high numbers—as many as 2,000,000 steps. This article from UC Davis’s Integrative Medicine summarizes the science behind how walking at least 10,000 steps per day enhances your health. Children need even more than 10,000 steps, so have them put down that iPhone. Thanks Maureen for the contribution.

GVWC Route of the Week

This week’s route is here.

Motivation of the Week

Prove them Wrong

Finishing Line

Hope to see you all on Thursday night at the obstacle course and Saturday morning for our regular walk. And, as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | June 14, 2016

Greetings!

Four members of the GVWC discovered gold last Saturday at the Ohio Senior Olympics. They are now on to Birmingham in 2017 for Nationals!  Check out all the big winners below.  Also in the newsletter, if you’re interested in a summer edition of the GVWC shirts, check out the new colors and styles and place your order by Friday. Plus, learn about the “The Word” for the summer and as well as how to bring out your Greek god or goddess through cross-training. Check out all this—and more—in this this week’s newsletter, including “Motivation of the Week” from the Senior Olympics.

P.S. Help us spread the word about the Club by Sharing the weekly newsletter from the GVWC Facebook page. If you haven’t already, be sure to Like us, too.

Ohio Senior Olympics Results – Gold All Around!

The GVWC was well-represented at the Ohio Senior Olympics held at Otterbein College in Westerville, Ohio on June 11. Congratulations to Neal Eiber, Cindy Wildman, Karen Edwards, and Joyce Prohaska, who all brought home gold medals for their age groups for the 1500M and/or 5000M races. The Ohio Senior Olympics take place in even numbered years and act as the qualifying competition for The National Senior Games, which are held in odd numbered years. Most impressive is that they all qualified for the Senior Nationals in Birmingham, Alabama in 2017.  Way to go team!

You can find all the results on the GVWC Race Results Page, as well as pictures from Senior Olympics and other races. While you are there, scroll down to “In Their Own Words,” and read Otto Beatty’s account of his first walking race at the Bountiful Gifts 10K last week. Good stuff!

Pictured below are Karen, Neal, and Cindy at Seniors.  Congrats!

Karen Cindy Neal Ohio Senior Olympics

The Most Important Word of the Season

Sunscreen. Use it.  Seriously. Not sure what’s right for you? Check here.

T-shirt Order for New Members & Others

In conjunction with the t-shirt order for new GVWC members, we’re expanding the order to include anyone else who wants a limited edition “summer” shirt. Summer shirts include new colors (short-sleeve) and new styles (tank tops). Email me with your order by Friday, June 17 at 7pm. Include the shirt type (short-sleeve or tank); size; color; and fit (men’s or women’s cut). See the picture below for colors and types. They are Nike with Dri-Fit technical material.

Men’s Short Sleeve ($25) – Black or Scarlet

Men’s Tank ($33) – Red

Women’s Short Sleeve ($25) – purple

Women’s Tank ($28) – royal blue

T-shirt Order June 2016

Cross Training – To The Ancient Greeks and Back

The Wall Street Journal featured a terrific essay, “Lift: Fitness Culture, From Naked Greeks and Acrobats to Jazzercise and Ninja Warriors,” by Daniel Kunitz adapted from his new book to be published next month. It’s a fascinating study that gives the history of exercise – all the way back to the ancient Greeks – and emphasizes the importance of building functional strength over isolating individual muscles during exercise. Kunitz also gives a compelling argument that working out enhances not just physical strength but mental capacity. Combined, that makes for a truly healthy life. Give it a read!

Who Put the Tackle in Obstacle Course?

As you know, the GVWC has a weekly urban cross training session at the Scioto-Audubon obstacle course on Thursday nights at 6:30pm during the summer. Join us! Don’t think you can tackle it? Of course you can. For a bit of inspiration, check out this little dude.

GVWC Booth at Nationwide Health and Fitness Fair

On June 23, from 11am to 1pm, GVWC will have a booth as a fitness vendor at Nationwide Insurance’s Health and Fitness Fair. It will be a great way to promote the group. Nationwide expects about 700 employees to visit the Fair. If you would like to join Andrea in helping out at the booth, email me. Thanks!

Put it Your Calendar – July 23 – GVWC Welcomes Gahanna Get Moving Team

On July 23, we will host the Gahanna Get Moving Team for our morning walk. More information to come.

Races on the Horizon

Winas to Winans Half Marathon – September 11, 2016.  Find other races on the GVWC website.

GVWC Route of the Week

This week’s route is here.

Motivation of the Week

http://bit.ly/1UgSrAQ

Finishing Line

Hope to see you all on Thursday night and Saturday morning.  And, as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | June 7, 2016

Greetings!

Sure, we are the German Village Walking Club. But time to take it up a notch – with Cross Training! We’ve already started meeting Thursday nights at the Scioto-Audubon obstacle course. But we want to help promote other cross training ideas. Therefore, in this newsletter, we have included cross training ideas from members, and a cool kayaking program we found on the Scioto River. Also we will soon be adding a X-Training page to the GVWC website. Other things you will find in this week’s newsletter:

  • Bountiful Gifts – Race Results
  • Five Key Habits Linked with Longer Life
  • Volunteer for Nationwide Insurance Health & Wellness Fair – June 23
  • Mark Your Calendar – July 23 – Gahanna Get Moving Team is Coming on Down

Bountiful Gifts Race Results and More!

The GVWC was well-represented at the Bountiful Gifts 5K/10K/Half Marathon race last Saturday. Congratulations to Otto and Christie for completing their first walking race. Indeed, this turned out to be a terrific start to Otto’s race walking career as he took second place overall for men in the 10K. Also, congratulations to our walking veterans: Priscilla, Linda (3rd place overall women – half marathon) and Karin (1st place overall women – 10K). As this was the first year for the Bountiful Gifts, the race organizers need to work out a few kinks. For instance, the signage on the course was inadequate, leading some competitors to take an inadvertent turn off the intended route. And, as Linda Romanoff mused, This was a walkers only race, so why were participants required to wear a “WALKING” bib on the back of their shirts?  Funny stuff!

For complete results from this and other recent races (Jim Matysiak and Laura Modisette, for example), check out the RESULTS section of the GVWC website. There you will also find photos from these races. Be sure to share results and photos, as well as funny or inspiring stories, from races you participate in. Here are a couple pics showing Otto/Christie, and the Bountiful GVWC team.

Otto and Christie Bountiful.jpg

bountiful 6-4

Come on Ohio – You’re Better Than This!

According to a report from researchers at the Centers for Disease Control and Prevention, only 6% of the adult U.S. population has adopted all five key health habits that are linked with better health or longer life. The article from the LiveScience blog presents the data for all 50 states for the five criteria:  maintaining healthy body weight, getting at least 7 hours sleep per night, exercising 150 minutes per week, drinking alcohol in moderation, and not smoking. Sadly, Ohio does not fair very well on the list. How well do you do? Thanks, Laura Modisette, for the contribution.

GVWC Booth at Nationwide Health and Fitness Fair

On June 23, from 11am to 1pm, GVWC will have a booth as a fitness vendor at Nationwide Insurance’s Health and Fitness Fair. It will be a great way to promote the group. Nationwide expects about 700 employees to visit the Fair. If you would like to join Andrea in helping out at the booth, email me. Thanks!

Put it Your Calendar – July 23 – GVWC Welcomes Gahanna Get Moving Team

On July 23, we will host the Gahanna Get Moving Team for our morning walk. More information to come.

Cross Training

As you know, the GVWC has a weekly urban cross training session at the Scioto-Audubon obstacle course on Thursday nights at 6:30pm during the summer. We encourage everyone to come out to discover the muscles you had no idea you had. You’ll feel them…on Friday mornings.  Here are some other ways our members and non-members are cross training:

  1. Orange Theory – Darla Kaikis and Deb Hudson
  2. Introduction to road cycling with TEAMCOPC, Wednesdays at 6:15 pm. Meet at Heit Center. Must wear helmet – Kim Beery.
  3. Hip hop at the Westerville rec center on Wednesday nights – Gail Gross-Brown
  4. Modern dance at ballet met. Gail Gross-Brown
  5. Jazzercise, and African and Merengue dancing – Serina Shores
  6. Zumba – Heit Center, 10:30am Saturdays -Angie Kreiman
  7. Biking – Darla, Chuck, Vicky and Deb. See picture below.
  8. Kayaking and paddle boarding – see blurb below

Thanks, and keep sending those cross training ideas!

Biking - Darla, Vicky, Chuck, Deb

Always Cool Stuff on the Scioto Mile

You never know what you’re going to happen upon during a walk in the great outdoors. On our walk this past Saturday, we were intrigued by the collection of multicolored kayaks along the Scioto River. On further investigation, we were introduced to the good folks from HERO USA. HERO USA is a local organization formed to provide access to sports training and educational resources to children facing social, physical and economic obstacles. This summer, downtown along the Scioto River, HERO USA will provide kayaks and paddleboard rentals and lessons. They also offer paddleboard yoga. Is that the one where you do downward facing frog? Nonetheless, this sounds like a great cross-training opportunity combined with a terrific cause!

Hero Kayaks

GVWC Route of the Week

This week’s route is here.

Motivation of the Week

Ali the Greatest

Finishing Line

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

Larry

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