Monthly Archives: April 2017

GVWC Weekly Newsletter | April 25, 2017

Greetings!

I hope you had a great weekend. Me? Not so much. But more about that later in the newsletter. As for walking next weekend, don’t forget we’re competing with the Cap City Half Marathon. Road closures may require you to take a different route to get into (or out of) the Village that morning. We will do the Topiary route to avoid getting mixed up with the race participants.

In the newsletter this week:

  • Eye Problems
  • Congrats on Last Weekend’s Races
  • Nancy and Jeff to host GVWC Walk on May 6
  • Crossing the Street During the Boston Marathon
  • Why Shoelaces Untie

I Got An Eye Problem – I Can’t See Going To Work This Week

As you may have heard, I had an emergency procedure on Friday afternoon in the surgeon’s office to fix a detached retina in my right eye. The only thing I’ll say about the procedure is that it involved a needle and my eyeball. Yikes! I went back to the retina surgeon, Dr. Dominic Buzzacco, the next morning. After confirming the procedure was successful in reattaching the retina, he used a laser to repair the tear that caused the retina to detach in the first place. All of this was to avoid traditional surgery. The good news is that, so far, it appears both procedures have been successful. The bad news is, I am off work until Wednesday. Indeed, I am not permitted to do anything more strenuous than sitting upright in a chair watching TV. (In fact, I’m dictating this newsletter to Andrea as we speak.) Yes, that’s right, since Friday evening, all I have done all day and all night, is sit upright. Sometimes with my eyes open. Sometimes with them closed. What I wouldn’t give to lie flat…even for a moment. Haha!

Tuesday morning update:  I saw Dr. Buzzacco this morning, and he confirmed the success of the procedures.  He has released me to do almost all my normal activities (no push ups, chin-ups, burpees until this weekend).

How does a retina become detached? The center of the eye is filled with a jelly-like material—called vitreous—which can pull away from the retina and, in some cases, can tear it. Fluid can then leak through the tear, which allows the retina to detach from the back of the eye. This causes a loss of vision. While flashes and floaters do not always signify a retinal tear or detachment, they can be a warning sign, which was true in my case. I had been bothered for several months by floaters. Though they were a nuisance, my eye doctor told me they were nothing to worry about unless a “curtain” came across my eye. That happened on Friday. The retinal surgeon said it was a good thing I got there when I did. Catching it early greatly improves the outcomes.

Most people with retinal detachments have a genetic predisposition. My mother also experienced a detached retina, though she had hers surgically repaired. Retinal detachments are more likely as we age because the vitreous becomes watery over time. It’s just coincidence that mine happened just one day after my 60th birthday—though I can’t help feeling like the wheels are beginning to fall off.

The lesson here is to not mess around with something like this. If you feel like something is not right with your eyes, get to your doctor immediately!

Congrats to All Who Raced Last Weekend

Congratulations to all GVWC members who completed the Carmel (Indiana) Half Marathon on Saturday. By all accounts, it was a terrific course, though it was hillier than expected. Toni Bailey completed her first-ever half marathon. Well done! Deb Hudson scored a PR, crushing her best time by nearly 12 minutes—almost a minute per mile faster. Now that’s impressive! Pictured below are Toni and Deb, along with Steph Waterman and Vicky Brunetto (looking particularly awesome in her GVWC shirt!). Great job, ladies!

Carmel Half 2017

Good Luck to All In Upcoming Races

Look for Jim McVay on Saturday. He’s competing in the Cap City Half Marathon. On Sunday, Stephanie Ladson-Wofford and Linda Romanoff will compete in the Canton Hall of Fame Half Marathon. Good luck to all!

GVWC Walk Hosted by Nancy and Jeff – May 6

Don’t forget: A week from Saturday, Club members Nancy Recchie and Jeff Dalby will host the GVWC walk at their place. We will start and finish the walk at their house, a block from the Topiary Park. Nancy and Jeff have graciously invited us into their home afterwards for some refreshments. More details to come, but please email me if you plan to attend.

How Did the Chicken Cross the Road?

Well, not chickens, exactly. But it’s crazy to watch the crowd crossing the street at the Boston Marathon. According to the good folks at Runner’s World, who posted this video, it’s positively mesmerizing. Andrea and I experienced such a street crossing at the Chicago Marathon. Whoever came up with this feat of engineering is pure genius!

Untangling the Mystery Of Why Shoelaces Come Untied

Did you know there’s science behind shoelace-tying success? Oliver O’Reilly, professor of mechanical engineering at the University of California, Berkeley, and two graduate students have published a paper, in Proceedings Of The Royal Society Academy, titled “The roles of impact and inertia in the failure of a shoelace knot.” And you thought you learned everything you needed to know in kindergarten.

Thanks to Earth Volunteers

Thanks to Jim, Maureen, Tim, Karen, David and Karin for helping out at the GVWC booth at the celebration of Earth Day at Columbus Commons this past Saturday. Thanks also to Andrea for covering my shifts. You’re a champion. And I’m also going to buy you a new purse.

Route of the Week

This week’s route can be found here.

Motivation of the Week

Single Step

Finishing Line

I really, really, really hope to catch you all Saturday morning. Until then, as always, whatever you do, finish strong!

Larry

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German Village Walking Club Weekly Newsletter | April 18, 2017

Greetings!

I hope everyone had an enjoyable Easter weekend and was able to take advantage of the beautiful weather. The GVWC made my weekend not just enjoyable, but memorable. Thank you all!

In the newsletter this week (lots of stuff – pace yourself):

  • The thoughtfulness and generosity of the GVWC members
  • Turning 60. Time to back it down a notch?
  • How’d the burpee challenge go?
  • Spring racing season begins!
  • Superfoods – another list
  • Nancy and Jeff hosts GVWC Weekly Walk on May 6
  • Earth Day celebration this Saturday, April 22

A Most Thoughtful and Amazing Gift!

Thank you GVWC members for the incredible surprise birthday brunch and gifts on Saturday for my 60th birthday. You are the best! In particular, I was overwhelmed, and overcome, when you presented me with the mock-up of the brick paver (pictured below along with my new ID lanyard). It is, indeed, a most thoughtful and amazing gift from some of the most thoughtful and amazing people.

Every Saturday morning, I get so much joy seeing such camaraderie on display as we walk our routes together. We’re certainly a tight-knit group, but we’re welcoming to new members. I love that. I also love listening to your stories—triumphs and tribulations—about your personal health and fitness. I get a kick out watching you all, not only improve your own lives, but helping others with their own journey to great health and fitness. Whether you realize it or not, you each have become ambassadors for improving the health and wellness in our community. To me, that’s what this brick represents: community and health & fitness.

The paver, which commemorates the establishment of the Club, will be installed at Frank Fetch Park in 4 to 6 weeks. Perhaps we can get the Club together to be there when it is installed. With this brick paver, we can all take pride in knowing that the GVWC will be remembered in perpetuity at such a beautiful place as Frank Fetch Park.

frank-fetch-park60. Now What?

Ok, now that I have hit 60, do I change the way I work out? Does this give me license to back off my workouts? Eliminate burpees? Stop entering races? Do I get to do lighter weights because I might hurt myself in some way?

Well, Dr. Stephane Ladson-Wofford sent me a timely article from the New York Times entitled “The Best Exercise for Aging Muscles.” The article summarizes an exercise study conducted by the Mayo Clinic using two groups of men and women. The first group was comprised of 30-year-olds and younger. The second was 64 and older. The 12-week study had participants do one of four different types of exercise routines including interval training (periods of high intensity exercising). All participants improved by the end of the study, but researchers found that interval training—especially for the older group—showed increased activity levels for significantly more genes, particularly those genes responsible for mitochondria activity (the energy component of a cell). From the article:

“It seems as if the decline in the cellular health of muscles associated with aging was ‘corrected’ with exercise, especially if it was intense,” says Dr. Sreekumaran Nair, a professor of medicine and an endocrinologist at the Mayo Clinic and the study’s senior author.

Well, I guess I will not change my exercise routine. In fact, I may need to step up my game a bit!

Burpee Challenge Over! Or Is It?

I completed the burpee challenge on Saturday, along with Maureen Redovan. There are a couple other people who are still working on completing the challenge. As you may recall, the challenge involved performing 30 burpees per day for 15 consecutive days. It was based on an article I found in Runners World by a runner who created the personal challenge to see how it impacted her running performance. In the end, she said it made her a stronger runner and she may continue to include burpees in her fitness activities, though not every day.

The burpee challenge for me, was – well, challenging. I am sure I improved my burpee performance over those 15 days, meaning I got a little better at them. I could do them more smoothly, maybe more quickly. But they never became easier. I felt tired—especially in my legs—during the last 5 days of the challenge. Normally, I rest at least one day between doing strength workouts. Rest is important to recovery. In the end, I could do 20 consecutively before needing to take a 20- to 30-second break.

Moving forward, I will add burpees to the end of my 3-milers on Tuesdays and Thursdays. Presently on those days, I do a set of pull-ups and a set of chin-ups after my 3-mile walk. I will now add 10 to 15 burpees to the routine. I may also sprinkle them in on another day, but leave it up to how I feel.

If you haven’t tried them yet, burpees are one of the best total-body-weight exercises. They make for a great high-intensity interval training (HIIT) session. As you know, you can do them anywhere, anytime. Burpees require no equipment. No muss, no fuss. Oh, how I love to hate the burpee. Here is the typical burpee method (that is one burpee):

burpees

Spring Racing Season – GVWC Members Lacing ‘Em Up

Good luck to all GVWC members doing half marathons over the next couple weeks. This Saturday, good luck to Toni Bailey, who is competing in her first half ever! Toni, along with Vicky Brunetto, Deb Hudson, and Steph Waterman are competing in the Carmel (Indiana) Half Marathon. On the following Saturday, April 29, good luck Jim McVay in the Cap City Half Marathon. And, on Sunday, April 30, good luck to Stephanie Ladson-Wofford and Linda Romanoff in the Canton Hall of Fame Half Marathon.

Superfoods

Every now and then I like to review lists of so called “superfoods” to see how I stack up with those recommended. This article from the VeryWell blog provides 10 such foods, saying that it is important to eat a wide variety of power foods to help ensure optimum health. How many on this list do you regularly eat?

GVWC Walk Hosted by Nancy and Jeff – May 6

Mark your calendars for May 6. Club members Nancy Recchie and Jeff Darbee will host a GVWC walk at their place. We will start and finish the walk at their house, a block from the Topiary Park. Nancy and Jeff have graciously invited us into their home afterwards for some refreshments. More details to come, but please email me if you plan to attend.

Next Up in the Community – Earth Day Celebration – April 22

Help us with the celebration of Earth Day at Columbus Commons on Saturday, April 22 from 1pm to 5pm. There will be music, beer, food trucks and other activities. The GVWC will have a booth at the event. We encourage members to come up and enjoy the afternoon, and also hang out in our booth to promote the Club.  We still have slots available between 2 and 4 pm.  You can help out, please email me. Thanks!

Route of the Week

This week’s route can be found here.

Motivation of the Week

Take time

Finishing Line

I hope to catch you all Saturday morning.  Until then, as always, whatever you do finish strong!

Larry

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German Village Walking Club Weekly Newsletter | April 11, 2017

Greetings!

It turned out to be a beautiful day in Schiller Park on Saturday. After our walk, we checked out the plein air artist competition in the park. Below you see plein air artist and GVWC member, Chuck Marshall, in action and then showing off his finished work along with Margi, Priscilla, Karin and Darla.  Thanks go out to Jim McVay for leading the group last week.

In the newsletter this week:

  • Seven habits for keeping weight off
  • Seven benefits of high intensity interval training
  • Seven suggestions to help you be at your best in MOTW
  • Earth  Day Celebration Saturday April 22.  Need help in the GVWC booth!

Anyone see a newsletter theme here?

Chuck in Action

Painting in Schiller

Seven Habits for Keeping that Weight Off

Always a challenge, right? Why does it seem that some people have an easier keeping weight off than others? Check out these seven habits for keeping the weight off. It’s a terrific list. And I think the GVWC helps with Habit No. 5.

Seven Benefits of High Intensity Interval Training

Anyone else taking our burpee challenge? The challenge involves high intensity interval training (HIIT). If you’re not already, you should sprinkle other types of workouts into your walking regimen. Many of us do: Orange Theory, biking, yoga, pilates, pickup basketball games, obstacle courses, and hiking. HIIT is an especially good thing to mix in. This article from the BodyRock blog presents seven benefits of HIIT. Don’t intimidated by the bodies shown in bodyrock article.  Real people also do HIIT!

Next Up in the Community – Earth Day Celebration April 22

Help us with the celebration of Earth Day at Columbus Commons on Saturday, April 22 from 1pm to 7pm.  There will be music, beer, food trucks and other activities. The GVWC will have a booth at the event. We encourage members to come up and enjoy the afternoon, and also hang out in our booth to promote the Club. If you can take a 1 or 2-hour shift in the booth that day, please email me. Thanks!

Route of the Week

This week’s route can be found here.

Motivation of the Week

seven

Finishing Line

I hope to catch you all Saturday morning.  Until then, as always, whatever you do finish strong!

Larry

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German Village Walking Club Weekly Newsletter | April 4, 2017

Greetings!

It is fun to see so many of the GVWC walkers training for spring races. With a few races at the end of April, people are now getting in their 10 and 11-mile long walks. Some GVWC members are doing their first half marathons. Exciting! Keep it going everyone. You are almost there. And your hard work will certainly pay off. I’m out of town this weekend, so Jim will lead the group on Saturday. Thanks Jim!

In the newsletter this week:

  • Chuck and his painter buddies invade Schiller Park this Saturday
  • Eat chocolate, live longer (no guarantees)
  • Interval training
  • Interview with women’s 50K Race Walk Record Holder

Below you will find Sandy Meizlish sporting his GVWC t-shirt during a walk on the beach in Clearwater, Florida.  Thanks for representing the GVWC, Sanford!

Sandy on the Beach

Chuck and His Colleagues Painting this Saturday – Schiller Park

Want to see GVWC member and Plein Air artist, Chuck Marshall, in action? Chuck and some of his Ohio Plein Air painters will be in Schiller Park starting at 9am, this Saturday. After our walk, we will be able to see how Chuck crafts his trade. More information about the event is on the Ohio Plein Air Society website.

Eat Chocolate – Live Longer

How could I pass up an email with that title, from the “Health Tip of the Day” of the VeryWell blog?  The article states that a study of the Kuna Indians off the coast of Panama suffered very little hypertension despite having high salt content in their diet. The one thing that stood out was that they consumed up to 5 cups of cocoa per day! Before you run out to buy 10 bags of Oreos and 8 pounds of peanut M&Ms, remember that moderation is the key. Also, you must be conscious of total calorie consumption. Nonetheless, this is just another reason why the GVWC hangs out at Winans CHOCOLATE and coffee shop!

Interval Training

As you know, this is one of my favorite health topics: interval training. As I always say, man cannot live by walking alone. Interval training, which means alternating short bursts of high intensity exercise with rest or less intense activity, has many benefits, as stated in the article from MindBodyGreen. It helps keeps the elasticity in your veins and arteries, improves weight loss, increases stamina, and gets you to good results in less time. You can do interval training while strength training using weights or body weight exercises (see last week’s newsletter about the burpee challenge). Or you can incorporate interval training into your walking just by alternating the speed of your pace at set time frames (such as every 1 or 2 minutes). Interval training is only limited by your imagination.

Gail Gross-Brown provided this article from Cleveland Clinic Wellness blog demonstrating interval training using stairs in your own home. During nice weather, consider running the bleachers at your local high school football stadium. It makes for a great workout. Oh, and it looks cool, too!

Interview with Women’s 50K Race Walk Record Holder

For all you race walking enthusiasts, here is an interview with Katie Burnett, the women’s 50K race walk record holder in the “Walk, Don’t Run” program of The Race Walk Show co-hosted by Columbus’ Cindi Leeman (a member of the Buckeye Striders). Cindi is the editor of Walk Magazine and podcast.

For those who don’t know, 50 kilometers is 31 miles, and the longest track event in the Olympics. The event is judged, and is performed in laps. The lap distance depends on the distance of the race. For example, a 5K race might be held on a standard 400 meter track, whereas the 20K or 50K races may be performed on a 1 to 2K loop so the judges can see the competitors at regular intervals. The judges look for two things: Lift and Creep. Lifting is when the competitor has both feet off the ground. Creep occurs when the knee of the leading leg is bent when it hits the ground. After three infractions, the competitor is disqualified. I have never entered a judged race walking event. That is just too much pressure for me. I get judged enough in so many other areas of my life.

Route of the Week

This week’s route can be found here.

Motivation of the Week

strong

Finishing Line

I will be out of town this weekend.  Jim will lead the group. I hope to catch you all the following Saturday morning. Until then, as always, whatever you do finish strong!

Larry

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