Rain, rain, go away! I think we have had enough. On Saturday, primarily because of the lightening, we cancelled our walk. (We do not walk in dangerous conditions.) While the notice of cancellation made it to Facebook, something happened in Gmail which prevented the companion cancellation email from going through. Ugh! Since then, I’ve gotten hundreds of emails back from the System Administrator stating that, despite the “technical error,” they are still trying to send it. Groovy. So, in the end, you all may still get a very untimely cancellation email. Sorry about the confusion!
In the newsletter this week:
- This Saturday we shoot our AAMWWI Passion Team video.
- AAMWWI Walk is less than 3 weeks away (August 12) – email me your commitment
- Sweat Test Results
- Racing tips for Rookies
- The Rant – Is it Really a Burpee if you do it without a Pushup?
This Saturday –Shooting 15-Second Spot – African American Wellness Walk Initiative!
This Saturday, be sure to show up 10 minutes before our 8am walk. That’s when we’ll shoot our GVWC “Passion Team” video. The video, which will be posted on the AAMWWI website, will promote the Walk on Saturday, August 12. What does this entail? We’ll all say in unison: “The German Village Walking Club Passion Team has joined the Movement! How about You?” Pretty easy, huh?
Let’s get a big crowd. And be sure to wear your GVWC t-shirts!
More About Our Involvement in the AAMWWI Walk (Less Than 3 Weeks Away)!
It has been great this year starting our collaboration and partnership with the African American Male Wellness Walk Initiative (AAMWWI) and their 14th Annual Walk. The Founder of the Initiative, John Gregory, and Executive Director, Chad Anderson, see the GVWC as the community leader for walking in Central Ohio, and they are thrilled to have us involved. John and Chad understand that the Walk raises awareness about the importance of moving more, and the GVWC can be an avenue for Walk participants to get into a regular exercise routine by joining us on Saturday mornings. By representing the GVWC at the Walk, you will be walking-for-fitness ambassadors for the 20,000 attendees!
To solidify our Passion Team for the Walk on August 12, email me this week that you will attend and the number of people you will bring with you. The Walk is free and steps off at 9:30am at Nationwide Children’s Hospital at Livingston and Parsons Avenues. We will meet at Schiller Park at our regular time, 8am, and will walk to the event, about 1.5 miles away. (You can try to park around the hospital, but it may be tough with 20,000 participants.) Even though the Walk starts at 9:30am, the health screenings begin as early as 7am. We’d like you there to help promote the Club at our booth and to represent our passion team. Be sure to wear your GVWC t-shirts!
Hydration – The Sweat Test Surprise Result
One of our GVWC members did the sweat test discussed in last week’s newsletter. You may recall the idea is to assess how much fluid you lose while exercising in warm and humid conditions by measuring your weight before and after a workout. The result for one GVWC member was surprising. Over a 40-minute period, she lost a pound—the equivalent of 16 ounces of water. She wasn’t walking her fastest and didn’t feel like she was sweating that much. But losing 16 ounces in 40 minutes is a sweat rate of 24 ounces per hour. She realizes now she’s most likely been dehydrated during some of her races, causing poor performance. In addition, as we discussed last week, dehydration can cause serious acute health issues.
The condition of dehydration is when you lose 2% of your body weight in fluids. For me, that is 3.3 pounds. Under race conditions in warm weather, that can happen in about an hour if I am not drinking anything. Be certain to monitor your fluid needs and take fluid with you on your long and exceptionally hot walks. And take the sweat test to help you better understand your personal hydration needs.
You Are Only Competing With Yourself
During our washed-out Saturday morning, the small crowd who gathered at Winans anyway got into a discussion about race advice for rookie walkers. First, it is so great to see walkers take on their first race. Entering a race is not for everyone, and it is quite alright not to participate. But if you do, we have lots of support for you at the GVWC. So, as some of you take on your first race this summer or fall, here is some solid advice from our roundtable discussion between Jim, Priscilla and me:
- Don’t go out too fast. It is easy to get caught up in the hoopla of the race, with all the participants, music, and energy all around you. The adrenalin is flowing and we know you want to get out to a good start. Resist. The. Urge. You need to take time to warm up the first mile, and then get into a good rhythm. Take your time.
- Even though you may have a particular time in mind that you want to achieve, rest assured, if this is your first race at this distance, you will have a PR! (personal record). So, relax. You get to brag no matter what!
- Don’t try to keep up with others. You are only competing with yourself. Although you may think that you should be able to go the person next to you, quit trying to compete with them. You don’t know their experience, fitness level or race strategy. Maybe THEY are going out too fast and will bonk halfway into the race.
- Negative splits. I feel my best when I achieve negative splits. Negative splits means you finish the second half of the race faster than the first half. (And it’s where I get the phrase “Finish Strong!”) By pacing yourself properly, going out somewhat slower in those initial miles, getting into a “groove,” you should be able to speed up a bit toward the end of the race.
- Hydrate well! Enough said on that.
- Remember: In a race, you walk the first third with your head, the middle third with your legs, and the final third with your heart.
Good luck to all racers, newbies and experienced alike, this racing season!
The Rant – Is It Really a Burpee?
As you must know by now, my favorite body weight exercise is the burpee. It’s a fantastic and efficient workout because it works most every major muscle group. The question raised by Krista, of the 12-Minute Athlete, is, “Do you have to include a pushup with your burpee for it to be considered a burpee?” I say a resounding, YES! I’m a traditionalist. It’s not a burpee without the pushup.
Even though I insist a burpee must always include the pushup, there are many variations for those unable to do the pushup. You’re still working major muscle groups and getting an aerobic workout on top of it. Now here is Krista’s take on the issue. As she probably has to, she played it right down the middle. What’s your take?
Route of the Week
This week’s route can be found here.
Motivation of the Week
I hope to catch you all Saturday morning. Until then, as always, whatever you do finish strong!