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!
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!
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
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!