Monthly Archives: July 2017

GVWC Weekly Newsletter | July 25, 2017

Greetings!

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:

  1. This Saturday we shoot our AAMWWI Passion Team video.
  2. AAMWWI Walk is less than 3 weeks away (August 12) – email me your commitment
  3. Sweat Test Results
  4. Racing tips for Rookies
  5. 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:

  1. 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.
  2. 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!
  3. 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.
  4. 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.
  5. Hydrate well! Enough said on that.
  6. 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

Bruises

Finishing Line

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

Larry

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GVWC Weekly Newsletter | July 18, 2017

Greetings!

What a fun walk this past Saturday! About 30 walkers joined us on our newest route, the Winans Hop, which took us essentially from the German Village Winans to their newly opened downtown location. Monica, who owns both stores, presided over the “Grand Welcoming” for GVWC members. Also on hand for the festivities were family owners Joe and Laurie Winans Reiser, who came in from their home in Troy. In addition to free iced coffees and fabulous chocolate samples, Joe surprised us all when he broke out mimosas for the Club! It was a wonderful event. Monica, Laurie, and Joe, thank you so much for your hospitality. You are wonderful partners of the GVWC.

In the newsletter this week, we will focus on three things:  Hydration, hydration, hydration. It is that important.

Here are some members enjoying the new downtown Winans, and Joe breaking out the mimosas!

Hydrate, Hydrate, Hydrate

Everyone who exercises needs to know about hydration. It’s more than just drinking water. It’s about staying properly hydrated under conditions including temperature, humidity, exercise duration, level of exertion, and personal sweat rate. It is particularly important this time of year for athletes, as it is hotter, more humid, and people are walking longer and putting in longer miles to train for half and full marathons.  But, even if you walk less than an hour, or go 5 miles or less, you need to increase you fluids intake, possibly significantly, based on the conditions.

Hydration does not have a “one size fits all” solution. While there are general guidelines, it is best to understand how your body reacts under various conditions. It takes trial and error, and lots of experimenting. Proper hydration, as well as fueling (getting carbohydrates in the form of Gatorade or gels, for example), is critical to an athlete’s performance and good health during exercise. Dehydration can cause serious acute health issues such as nausea, muscle cramping, dizziness, weakness and confusion.

GVWC member, Dr. Steph Ladson-Wofford, a nephrologist, pulled no punches in a recent email to her training group, who are preparing for the Columbus Marathon in October. Here is an excerpt from her email:

For those of us doing marathon training, it’s a good time to start hitting the long miles without long stops. To that end, it is likely to be warm and the risk of heat related injuries increases. I am reading up on the topic and risk factors. With all due respect, if you don’t have water and an electrolyte drink, please do not plan on doing long miles, at least not with me. Our age, certain medications, and heavy exercise all increase the risk of heat exhaustion and stroke. Let me be clear, as Dr. Steph, I want to minimize the risk of this happening. This should be fun, but it should also be safe. I could dialyze you if your kidneys fail due to heat stroke, but I’d rather not. Furthermore, as we learned before, you hydrate the day before a long walk. Make sure that you are getting at least 64 ozs (or about 2 liters) of fluid the day before. In other words, your urine should be a light yellow. If it is clear, you will need to back off a bit. If you are on any medications, do not take a diuretic prior to hitting the road. Bring your snack for just in case fueling. For the new long distance walkers, trying different energy snacks while training is best, not on race day.

Gatorade is typically used during races, so okay to get used to it. However, it contains sugar and dextrose for its carbohydrate, which may cause an insulin spike and fatigue. But it is much better than water alone. Another product you can try is Cytomax. It contains glucose, fructose, and alpha-L-polylactate for its carbohydrate source. In addition to electrolytes (sodium, potassium, and magnesium), it has an amino acid peptide blend. It is mixed in water, and if anyone wants to try it, let me know. Waxy maize can also be used for prolonged carbohydrate fuel, recommended by the sports dietician at OSU. [Names left out to protect the innocent here], you all are very speedy, but will have to smell the roses on the long, training days.  Dr. Steph.

Great advice, Dr. Steph! To supplement Dr. Steph, the American College of Sports Medicine provides good suggestions on hydrating with water and sports drinks.

For me, I usually need to replace 30 to 40 ounces of fluids every hour during hot, humid and heavy exertion outings. If I am in a race, that means I need to consume about 6 to 8 ounces of water/Gatorade every mile (12 minute/mile pace). Depending on how much I spill when handed the cup at the water stop, I grab two cups each stop.

P.S. To reduce spillage during drinking and walking, squeeze the top of the cup to create a spout to direct the water into your mouth (rather than up your nose or down your front—haha!).

Hydration, Part Deux – My Personal Recommendations

To make sure that I hammer home the importance of hydration, particularly this time of year, here are my non-medical doctor general suggestions, based on personal experience and research:

  1. During hot and humid weather, you may need 16oz to 36+oz of fluids per hour. To figure out your needs, do a “sweat test” to measure how much fluid you lose during exercise. See blurb below – “Let’s Get Naked”.
  2. When exercising for one hour of exercise or less, you won’t need carbohydrates (fuel), so 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. That means it’ll seem harder and you won’t feel good doing it. Fuel can be a solid, like regular food from the kitchen or a specially-created sports concoction, like a gel or bar; or it can be a fluid, like a sports drink.

Below are examples of various types of fuel needed for a 25 to 50 gram carbohydrate rate PER HOUR:

  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.

 

  1. 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, especially during races, I stash in my pockets tiny salt packets (you know, the kind from McDonalds) to stave off cramping during full and half marathons. Muscle cramps have vexed me during many a race. But that’s a story for another day.

Let’s Get Naked

To figure out your personal hydration needs, it is helpful to conduct a sweat test. The sweat test measures how much fluid is lost during exercise by weighing yourself before and after exercise.   Here is what you do:

  1. Set a time where you will work out for one hour during warm or hot conditions.
  2. Weigh yourself naked before the test.
  3. Do your one-hour walk (don’t forget to put your clothes on first).
  4. Weigh yourself again naked afterwards.
  5. Multiple your weight loss in pounds by 16 (one pound equals approximately 16 oz.). This is how many fluid ounces you lost in sweat during your one-hour workout. If you took in fluids during that workout, you need to add those ounces to the total loss as well.
  6. This number is the amount of fluids you need to replace EACH hour to not start the dehydration process.

African American Male Wellness Walk Initiative – August 12

Mark your calendars for August 12 and bring 3 of your friends and family to the African American Male Wellness Walk Initiative. The GVWC will have a Passion Team. We are shooting for 50 team members to support this important event. The AAMWWI has a similar message as the GVWC: move more, know your numbers, and get to your doctor. The GVWC had fun putting together a promotional video last month. Recognize any faces?

GVWC Want Ads

Free New Albany Walking Classic Entrance Fee

Looking to walk the New Albany Walking Classic? Not signed up, yet? This is your lucky day.  Deb Hudson is graciously offering up a free entrance fee she won at a race last week. The first person to email me with the request and it is yours free!

Route of the Week

This week’s route can be found here.

Motivation of the Week

pain today

Thanks, Darla K. for the contribution.

Finishing Line

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

Larry

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GVWC Weekly Newsletter | July 11, 2017

Greetings!

It was another great crowd Saturday. It is always great to see so many people getting outside, breathing fresh air, challenging themselves to walk a little further or a little faster than last week—maybe even running a few sets of stairs at the Statehouse—and then hanging out afterwards at Winans enjoying great company. This is what the GVWC is all about: fitness, competition, and community.

In this week’s newsletter:

  • Special treat this Saturday: new route and celebration at the new downtown Winans
  • Promoting playground fitness: Get outside to walk, do strength exercises, and maybe bring out your inner kid
  • Deb Hudson – PR!
  • GVWC Want Ads
  • AAMWWI – August 12

Celebration at Winans Downtown This Saturday! 

Winans is hosting us at their new downtown location at the northeast corner of High and Rich Streets, just off Columbus Commons after our walk this Saturday. If you have not been to the new store, it is beautiful! We will be treated to iced coffees and samples of Winans chocolates!

We will meet at Schiller Park—as usual—and complete our 3 and 5-mile routes at the new Winans. You can find the new “Winans to Winans” route on the website. Rest assured, the pink arrows on the pavement will provide directions to make sure everyone gets to the right place.  Note that it’s a little less than a mile to walk back to Schiller afterwards.

Coinciding with the Gallery Hop, we will walk this new route and end at the Downtown Winans the first Saturday each month – the Winans Hop!

Stairs Challenge

Maureen is the GVWC Stair Master. She often leads the group up and down the steps on the north, west and south sides of the Statehouse, as well as the steps along the Scioto Mile. Keeping with Maureen’s affection for using the natural environment, check out this routine, a video from the 12-Minute Athlete website, to spice things up. The 12-Minute Athlete put together creative and challenging ways to get a solid workout using stairs. This could be a stand-alone workout, tacked on to the end of a walk, or incorporate into our mid-walk workout.

As we talk about frequently, don’t wait to find the perfect gym or class or piece of equipment to start a fitness routine. Just turn the steps at the Statehouse, bleachers at the local high school football field, or your neighborhood school jungle gym into a fantastic workout. You are only limited by your imagination. No membership or fancy home equipment required, or being held hostage to that yoga class schedule. Get outside and move!

Taking Advantage of the Outdoors

As an addendum to the previous blurb, this is the time of year to take advantage of the great outdoors. Stop going (at least temporarily) to your local gym for your workouts. Instead, get outside, get creative, and go breath some fresh air. Go to your local school or neighborhood playground for some fun and sweat. But, don’t take my word for it; check out the “happiness” benefits associated with outdoor workouts in this article from MindBodyGreen. And, while you are at it, check out this article from Men’s Health Magazine for an outdoors jungle gym workout.

Last year, some of us worked out at the Scioto Audubon obstacle course. Let me know if you’re interested in doing the obstacle course again this year. It’s both fun and challenging!

Here is a picture of me testing out the jungle gym equipment at a local park in Jerusalem a few weeks ago.  I almost look like the guy in the Men’s Health article, right?

Larry on Jungle Gym -Jerusalem

PR – Deb Hudson!

Congratulations to Deb Hudson for a PR (36:40) in the New Albany Independence Day 5K on July 4. Deb finished 3rd overall for women in the race walk division. All that Orange Theory work must be making her stronger because, as you know, strength improves speed. Way to be! Below is Deb collecting her medal—and a 20 pound apple pie. Wait, what?

Deb Hudson NA Independence Day Winner and Pie

African American Male Wellness Walk Initiative – August 12

Mark your calendars for August 12 and bring 3 of your friends and family to the African American Male Wellness Walk Initiative. The GVWC will have a Passion Team. We are shooting for 50 team members to support this important event. The AAMWWI has a similar message as the GVWC: move more, know your numbers, and get to your doctor. The GVWC had fun putting together a promotional video last month. Recognize any faces?

GVWC Want Ads

Free New Albany Walking Classic Entrance Fee

Looking to walk the New Albany Walking Classic? Not signed up, yet?  This is your lucky day.  Deb Hudson is graciously offering up a free entrance fee she won at a race last week. The first person to email me with the request and it is yours free!

Garmin Forerunner 305 GPS Watch

Anyone interested in purchasing a nearly new Garmin Forerunner 305 with heart rate monitor strap? Retailing at $250, it’s a steal at $25. The first person to email me with the request and it is yours.

305 Garmin

Route of the Week

This week’s route can be found here.

Motivation of the Week

No words needed

Finishing Line

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

Larry

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GVWC Weekly Newsletter | July 4, 2017

Greetings!

Happy July 4th!  I hope everyone had a great holiday weekend. We had a terrific turnout on Saturday, both with new walkers and old friends coming back out. Here is what you will find in the newsletter this week, including officially making Otto’s Route part of the GVWC weekly walk route rotation:

  • Kudos to City of Columbus and Columbus Metro Parks
  • National Senior Games – Cindy Does It Again!
  • Otto’s Route
  • Ending Walk July 15 at New Winans Downtown
  • Pelotonia is Here Soon
  • AAMWWI – August 12 – Mark the Date – Bring Friends

Pictures from last Saturday – Schiller Statue Start, Scioto Mile Stairs, Winans Finish:

Red, Wipe, and Broom!

The City of Columbus hosted its largest downtown party once again last night for the Fourth of July holiday. Red, White & Boom is always a fantastic event, attracting about 500,000 people to downtown Columbus. What really amazes me—and what is truly appreciated by downtown residents—is the spectacular cleanup job that the City of Columbus’ Recreation & Parks Department and Columbus Metro Parks does after the event. I walked this morning and was amazed. Though I know it to be true, because I’ve witnessed it in years’ past, in less than 12 hours after the fireworks ended, the areas along the Scioto Mile and Scioto-Audubon Park were back to normal. No litter, no trash cans, no fences, no messes. The Porta-Johns had already been removed. All that was left was our beautiful riverscape. Congratulations—and a big THANK YOU!—to the City and Metro Parks on a job well done!

National Senior Games – Cindy Does It Again!

Are you looking for some motivation, some inspiration, or better yet, looking to inspire others?  Look no further than the Senior National Games. The games are held every other year. This year they were in June in Birmingham, Alabama. This article from the Runners World blog gives you a good flavor of the games. Some GVWC members have participated in the state and National games. This year, Cindy Wildman competed again at the National Games. As usual, Cindy was awesome. She took home the Bronze Medal in the 5000 Meter Race Walk. Cindy not only enters race walking competition, but also competes in Triathlons. Congratulations, Cindy! You are an inspiration to all! Here is a picture of Cindy with her Number 1 fan, husband Gary.

Cindy Senior Games 2017

Otto’s Route

To keep things fresh, the GVWC rotates between 3 cool routes through downtown Columbus each Saturday. We’ve added a new route to the rotation: Otto’s route. The week I was on vacation, Otto took the group on a new walk over to Greenlawn Avenue and onto the Scioto Trail south along the river. It is a nice, quiet trail, and is especially well-suited for hot summer days because as it is tree-lined and canopied. You can find the new route at this link on the website which also provides a route map from Map My Run. When you get to the route on the website, just click the Otto’s route link. Thanks, Otto!

Ending Walk at New Winans Downtown Shop – July 15 

Speaking of new route, we will have a 5th route at the GVWC. Tentatively scheduled for Saturday, July 15, we will meet at Schiller Park, as usual, but we will end our walk at the new Winans, located at Rich and High Streets. Everyone will just need to walk less than a mile back to the German Village from the Downtown Winans. The new store, which looks fabulous, will also serve wine. (Maybe not appropriate beverage post-Saturday-morning walk.) If all goes well, we will end our walks at the Downtown Winans once a month. The new “Winans to Winans” route is also on the website.

Pelotonia  – A Month Away

If you have lived in Central Ohio for a while, you know of Pelotonia. Perhaps you have participated as a rider or a volunteer in this powerful bike-riding event to raise money to eliminate cancer. Like me, you’ve probably donated to many people’s rides. In its 9th year, the organization has raised over $135,000,000, 100% of which goes to cancer research. You probably know of many participating like, Eric Albrecht, the husband of GVWC member, Brooke. Eric, has recently been dealing with his own health issues, so this year is a particularly special ride. Here is the Pelotonia page, where you can look for participants such as Eric, and contribute to the cause.

African American Male Wellness Walk Initiative – August 12

Mark your calendars for August 12 and bring 3 of your friends and family to the African American Male Wellness Walk Initiative. The GVWC will have a Passion Team. We are shooting for 50 team members to support this important event. The AAMWWI has a similar message as the GVWC: move more, know your numbers, and get to your doctor. The GVWC had fun putting together a promotional video last month. Recognize any faces?

Route of the Week

This week’s route can be found here.

Motivation of the Week

williamshakespeare106076

Finishing Line

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

Larry

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