Monthly Archives: September 2017

GVWC Weekly Newsletter | September 26, 2017

Greetings!

Welcome to fall, even though with this heat it feels like summer is just now showing up. I hope everyone had an enjoyable weekend. For those training for the Columbus marathon, you just completed your last 20-mile training walk this weekend. Congratulations! You are ready. Rest up and limit yourself to lower distance and intensity till race day. This week should be the last long day for those competing in the half marathon.

I will not be at our walk on Saturday. Chris Coenen will lead the group. Thanks, Chris. For those who ordered shirts, they will be available for pickup after our walk on October 7.

Stuff in the newsletter this week:

  • Balance – It’s Important
  • A Little Nutty
  • A Little Mental Health
  • Winans-to-Winans Community Walk For All People on October 21
  • Serving the Reeb Avenue Community Meal on October 17 – Sign up

Pictured below are Smason, Emily, Ilana, and Andrew before the Chicago Half Marathon on Sunday. Even with temperatures in the mid-80s and caution flags on the course, Our Little Emily PR-ed. Way to be, Em!

Em Chicago Half PR

Balance – It’s Important

Whether you are an athlete or a senior (or both) or anywhere in between, balance plays an important role in life. For an athlete, balance can improve performance, power and speed. And, as we age, good balance means we’re less likely to be injured, sometimes seriously, as a result of a fall. Here is an article from the VeryWell blog with 5 exercises to improve balance. I was working on the “dead bug” pose, but Andrea kept trying to pick me up with a tissue and flush me down the toilet.

A Little Nutty

Nuts, seeds, and legumes have great nutritional value in our diets. Some more so than others.  Many of us lean toward good-old fashioned peanut butter when it comes to a nutritious nutty spread. A peanut butter and jelly sandwich is my go-to pre-race meal. Here is an article from the Cleveland Clinic’s Healthy Essentials blog with recommendations for alternative nutty spreads, along with some to shy away from. Thanks Gail Gross-Brown for helping to spread the word. (See what I did there?)

A Little Mental Health – Time to Stop and Smell the Roses

I think we all recognize that life is short, and not always fair. Many of us charge through life a mile a minute. Every now and then, it is important to take a beat, take a breath, and remember what is important. That way, we increase our gratitude and minimize our regrets. Here is an article from the Mark and Angel Hack Life blog that looks at 10 common regrets—and strategies to avoid them.

Winans to Winans Community For All People Walk – October 21

Mark your calendars for Saturday morning, October 21. The GVWC will host its next community walk, a 3-Miler from Winans to Winans. Coffee, chocolates and a raffle will be waiting at the finish line at the Downtown Winans. As we did last year, we ask participants to donate a new or gently used article of winter clothing to benefit the For All People Free Store.

Check out our website for more information. And let us know on Facebook if you’re Going and be sure to Share with friends.

Reeb Avenue Center Community Dinner on October 17–WE NEED 3 MORE

The German Village Walking Club will again serve the Tuesday night meal at the Reeb Avenue Center, 280 Reeb Avenue in Columbus on October 17 from 4:30 to 8pm. For those of you who have not participated in this wonderful community service opportunity, we help set up, serve and clean up the evening meal that is provided at no cost to residents of the southside neighborhood. This is our 3rd dinner service and, like in May, we need 15 people on our team to help serve. Please email Frank Stoy or call him at 419-386-6511 if you would like to join us.

Route of the Week

This week’s route can be found here.

Motivation of the Week

do more make awesome

Finishing Line

I hope to catch you all a week from Saturday. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | September 19, 2017

Greetings!

It was a fun-filled walking weekend! On Saturday, we walked through the Arts District, Topiary Park, and Frank Fetch Park. And on Sunday, many of our walkers competed in the New Albany Walking Classic.

Please note, if you placed a shirt order, it will be in next week.

Stuff in the newsletter this week:

  • Winans Happy Hour Recap
  • It Was Raining PRs!
  • Food You Should Eat to Live Longer
  • Hydration – Best Water Bottles to Use
  • Winans to Winans Community Walk For All People on October 21
  • Speaking of Facebook
  • Serving the Reeb Avenue Community Meal on October 17 – Sign up

Here are a few of us checking out the GVWC brick paver at Frank Fetch Park on our walk on Saturday.  What a lovely place to be!

Brick pointing 2

Winans Happy Hour Recap

The first GVWC Winans’ Happy Hour was both fun and informative. Thanks to Monica for hosting us with delicious (and healthy!) Winans chocolates and discounted (and healthy!) glasses of wine. We were pleased that Laurie Winans Reiser, the family owner of Winans, came over to Columbus from Tipp City to share stories from the coffee bean fields of Central America.  A special thanks goes out to our guest speaker, dietitian Ashley Harris, who gave a great presentation of the health benefits of indulging in coffee, chocolates, and wine! She reminded us: the darker the chocolate (> 70% cacao), the better. If you would like to contact Ashley for more information, or how she may be able to assist you in your nutritional needs, feel free to email her.

Ashley speaking

It Was Raining PRs!

In 13 years of the New Albany Walking Classic, the weather has never been bad. But this past Sunday, it was raining. Raining PRs! Congratulations to everyone who participated, and those who had PRs and race pace records:  Darla Kaikis, Deb Hudson, Vicky Brunetto, Steph Ladson-Wolford, Christie Angel, Chris Coenen, Priscilla Knaus, Chris Smathers, Chuck Marshall, and Mike Erlichman. Having our friend, Gloria Lotz, and her family, in our thoughts during our walk may have given us a little more bounce in our step Sunday morning. Also, congratulations to Linda Romanoff and Karen Edwards for all their hard work to put on a first-class event. This week’s Motivation of the Week is dedicated to all of you.

NAWClassic 2017

Foods You Should Eat to Live Longer

I bet the title of this blurb caught your attention. Of course, there are no guarantees in life as we all know, but according to this article from VeryWell blog, nutrient-dense foods may help strengthen your immune system, thereby boosting your health, and possibly adding years to your life. The six nutrient-dense foods are:  Greens, Beans, Onions, Mushrooms, Berries, and Seeds/Nuts. I bet most of you try to incorporate many of those foods in your daily and weekly diet. Curiously, I don’t see coffee, chocolate, or wine on the list. Hmmm…

Hydration – Best Water Bottles to Use

According to Leslie Bonci, MPH, RD, owner of Active Eating Advice and nutrition consultant for Carnegie Mellon University athletes, proper hydration enhances strength, speed and stamina.  Not only that, it helps prevent dehydration, which can result in serious medical conditions. When exercising, it’s always a good idea to carry your own water source. But that can be cumbersome when walking long miles. This article from Runner’s World Magazine offers seven recommended water bottles for runners (which also applies to walkers).

Thanks, Jim McVay, for the contribution!

Winans to Winans Community For All People Walk – October 21

Mark your calendars for Saturday morning, October 21. The GVWC will host its next community walk, a 3-Miler from Winans to Winans. Coffee, chocolates and a raffle will be waiting at the finish line at the Downtown Winans. As we did last year, we ask participants to donate a winter article of clothing to benefit the For All People Free Store.

Check out our website for more information. And let us know on Facebook if you’re Going and be sure to Share with friends.

Speaking of Facebook

If you haven’t already, be sure to Like the German Village Walking Club on Facebook. That way, news and information from the GVWC will show up in your newsfeed. And, if you’re so inclined, we’d be delighted if you would give us a 5 Star review!

Reeb Avenue Center Community Dinner on October 17–WE NEED 5 MORE

The German Village Walking Club will again serve the Tuesday night meal at the Reeb Avenue Center, 280 Reeb Avenue in Columbus on October 17 from 4:30 to 8pm. For those of you who have not participated in this wonderful community service opportunity, we help set up, serve and clean up the evening meal that is provided at no cost to residents of the southside neighborhood. This is our 3rd dinner service and, like in May, we need 15 people on our team to help serve. Please email Frank Stoy or call him at 419-386-6511 if you would like to join us.

Route of the Week

This week’s route can be found here.

Motivation of the Week

Champions

Finishing Line

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

Larry

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GVWC Weekly Newsletter | September 12, 2017

Greetings!

I heard it was a nice turnout on Saturday morning. Thank you, Otto, for leading the group! This Saturday, we will walk the Topiary Route, which includes passing by Frank Fetch Park. Be sure to stop in to look at the new GVWC brick paver. It can be found on the east side of the park, just past the trellis.

We have a short newsletter this week, as I’m recovering from trip to the Big House where my Bearcats were over-matched by the Wolverines. Though, if you know anything about animal taxonomy, it was really a foregone conclusion.

This Thursday is our Happy Hour at downtown Winans 6pm to 8pm. RSVP by tomorrow, if attending.

Other stuff in the newsletter:

  • The Many Benefits of Walkable Communities
  • Improving Flexibility – Basic Yoga Poses
  • Winans to Winans Community Walk For All People on October 21—Mark Your Calendars
  • Serving the Reeb Avenue Community Meal on October 17 – Sign up

Here’s me (’80) and my son, Drew (’11), at the game in Michigan Stadium. Look at all that Maize and Blue in the background. Sheesh.

Drew LSS

Happy Hour Winans Downtown – THIS Thursday

Winans is hosting a Happy Hour for the Club at their new downtown store this Thursday from 6pm to 8pm. Ashley Harris, nutritionist and health advocate, will talk about the many health benefits of chocolate, coffee and wine. Join us as we learn why we shouldn’t give up these three most favored things. Winans will serve $6 glasses of wine during the event. Oh, and there will be chocolates, of course. Feel free to bring friends. RSVP to me if you will attend by tomorrow via email.

The Many Benefits of Walkable Communities

It certainly makes good sense: economic vitality, social benefits, and a healthier community. In Columbus, we are in the early stages of a “walkable community renaissance.” Columbus is revitalizing its urban core with the trails along Scioto Mile acting as the spine for the redevelopment. Connecting to Downtown are neighborhoods of the Short North Arts District, Victorian Village, the Arena District, the Discovery District, the Brewery District, our beloved German Village, and branching off to Franklinton to the west and King-Lincoln/Old Town East to the east. It is fantastic to witness the redevelopment and explore these great neighborhoods on foot. And, as you know, if you walk with the GVWC, you can experience much of it weekly!

This article from the Fast Company blog identifies 50 benefits of walkable communities.  Congratulations to the City of Columbus and other cities around the country for recognizing and acting on such an important endeavor.

Improve Flexibility – Basic Yoga Poses

My Achilles heel, so to speak, are my hamstrings and hip flexors. They are really tight and hinder me from achieving better race results. (Andrea says it’s proof I’m stubborn, inflexible and set in my ways. Like that’s a bad thing.) While good flexibility of hips and hamstrings is important when it comes to many sports—particularly race walking—it’s equally important for walking, especially as we age. Practicing a few yoga moves can help out. Check out this article from the VeryWell blog with basic yoga moves for improving range of motion for hamstrings, hips, and shoulders (knees and toes, knees and toes).

Winans to Winans Community For All People Walk – October 21

Mark your calendars for Saturday morning, October 21. The GVWC will host its next community walk, a 3-Miler from Winans to Winans. Coffee, chocolates and a raffle will be waiting at the finish line at the Downtown Winans. As we did last year, we ask participants to donate a winter article of clothing to benefit the For All People Free Store.

Check out our website for more information.

Reeb Avenue Center Community Dinner on October 17. Seven of 15 slots filled

The German Village Walking Club will again serve the Tuesday night meal at the Reeb Avenue Center, 280 Reeb Avenue in Columbus on October 17 from 4:30 to 8pm. For those of you who have not participated in this wonderful community service opportunity, we help set up, serve and clean up the evening meal that is provided to community residents at no cost. It is an opportunity to meet and greet the guests who come for this meal, and a chance to give back to our community and provide a valuable service.

This is our 3rd dinner service and, like in May, we need 15 people help serve. Please email Frank Stoy or call him at 419-386-6511 if you would like to be on the team.

Like Us on Facebook

If you haven’t already, please LIKE the German Village Walking Club on Facebook. Once you Like us, you will get news and information delivered to your feed. By 7am every Saturday morning, we post whether we’ll be walking or if, like this past Saturday, our walk is cancelled. Also, we’d be delighted if you’d give us a FIVE STAR RATING on Facebook, too.

Route of the Week

This week’s route can be found here.

Motivation of the Week

a little progress

Finishing Line

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

Larry

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GVWC Weekly Newsletter | September 5, 2017

Greetings!

We were rained out in Saturday. Hopefully that didn’t dampen the rest of your Labor Day Weekend. This Saturday, I will be out of town, so Otto will lead the group.

Here is what’s in the newsletter this week:

  • Happy Hour + Nutritional Speaker at Downtown Winans on September 14—Save the Date and RSVP
  • Having a Sense of Purpose in Life – Age Well and Live Longer
  • Great Fitness Tips for Women Over 50
  • Racing News
  • Winans to Winans Community Walk For All People on October 21—Mark Your Calendars
  • Serving the Reeb Avenue Community Meal on October 17 – Sign up

Happy Hour Winans Downtown – Thursday, September 14

Winans is hosting a Happy Hour for the Club at their new downtown store on Thursday, September 14 from 6pm to 8pm. Ashley Harris, nutritionist and health advocate, will talk about the many health benefits of chocolate, coffee and wine. Join us as we learn why we shouldn’t give up these three most favored things. Winans will serve $6 glasses of wine during the event. Oh, and there will be chocolates, of course. Feel free to bring friends. RSVP if you will attend by September 13 to me via email.

Having a Sense of Purpose in Life – Age Well and Live Longer

At the GVWC, we talk about “walking with purpose;” you know, walking like you have some where to get to, rather than strolling along. By walking with purpose, moving with intention and focus, we improve our cardiovascular capacity, which makes us stronger and fitter. The same goes for “living with purpose;” having goals, interests, and passions to keep up involved, motivated, and living a positive life. Studies show if you have a sense of purpose in life, you will have a better shot at living a longer, healthier life. Two articles with examples and studies that show this to be the case: the first is from James Clear at the James Clear website, and the other from the Mind Body Green blog. Get involved. Stay involved.

Great Fitness Tips for Every Woman Over 50 . Really? Just Women Over 50?

I was intrigued by the title of this article from the VeryWell blog “Great Fitness Tips for Every Woman Over 50.” I am not a woman, but I am over 50, so I was curious to see how fitness tips might differ between men and women. Based on my non-medical background, it seems that these fitness tips apply to both women AND men—and I don’t think age matters. Here are the five tips from the article:  1) lift weights 2) walk regularly 3) do high intensity interval training 4) perform core exercises, and 5) eat enough protein. Hard to argue with any of those tips at any age or sex. Of course, I especially like Number 2!

Racing News

Congratulations to Priscilla Knaus and Chris Smathers on completing he Schneider’s Bakery Donut 5K and 10K last Saturday in Westerville. The girls did the 5K (the 10K course was dicey with the high water), but the rain did not dampen their spirits. While they may have gotten dunked, their donuts didn’t. Schneider’s has been around for 61 years. If you want to check out their baked goods, their doors open at 1:30am most days!

Also in racing news, as mentioned last week, Sheryl Smith and Brooke Albrecht completed their first half marathon at the Emerald City Half Marathon on Dublin. Read Sheryl’s account of the race on the GVWC website – In Their Own Words section.

Winans to Winans Community Walk – October 21

Mark your calendars for Saturday morning, October 21. The GVWC will host its next community walk, a 3-Miler from Winans to Winans. Coffee, chocolates and a raffle will be waiting at the finish line. As we did last year, we ask participants to donate a winter article of clothing to benefit the For All People Free Store.

Winans to Winans Walk for All People 2017 FB

Here is the link to our website for more information.

Reeb Avenue Center Community Dinner on October 17. Seven of the 15 slots filled

The German Village Walking Club will again serve the Tuesday night meal at the Reeb Avenue Center, 280 Reeb Avenue in Columbus on October 17 from 4:30 to 8pm. For those of you who have not participated in this wonderful community service opportunity, we help set up, serve and clean up the evening meal that is provided to community residents at no cost. It is an opportunity to meet and greet the guests who come for this meal, and a chance to give back to our community and provide a valuable service.

This is our 3rd dinner service and, like in May, we will need 15 people help serve. Please email Frank Stoy or call him at 419-386-6511 if you would like to be on the team.

Like Us on Facebook

If you haven’t already, please LIKE the German Village Walking Club on Facebook. Once you Like us, you will get news and information delivered to your feed. By 7am every Saturday morning, we post whether we’ll be walking or if, like this past Saturday, our walk is cancelled. Also, we’d be delighted if you’d give us a FIVE STAR RATING on Facebook, too.

Route of the Week

This week’s route can be found here.

Motivation of the Week

dont-limit-your-challenges-challenge-your-limits

Finishing Line

I will see you a week from Saturday. Until then, whatever you, do finish strong!

Larry

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