I hope everyone is having a great week. The temperatures have not been in our favor, but don’t let it deter you. You’ll be putting away those gloves, hats, leggings, and jackets soon. Have a great Easter/Passover weekend, and hope to see everyone Saturday morning.
Stuff in the newsletter this week:
- Representing the GVWC in Chicago
- Open Letter to Runners (please substitute “Walkers” for “Runners”) Who Think They Are Too Slow
- Nine Ways to Keep Your Joints Healthy
- Save the Date – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
- Hangry Race Series – Next Race – April 21
- Week 8 – Cap City Half Marathon (April 28) Training – LSD back to 8 Miles
- Looking for Fun 10K – Columbus 10K – Columbus’ Oldest Road Race
Representing the GVWC in Chicago
Congratulations, Emily Smith (yes, she is related), on her speedy finish at the Shamrock Shuffle 8K in Chicago last weekend. Way to represent the GVWC!
Open Letter to Runners (please substitute Walkers for Runners) Who Think They are Too Slow
I got news for you, there is no such thing as “too slow.” The first tenet of the GVWC is to get out and get moving. It is a tough life lesson to learn that there is always someone who is faster, stronger, richer, smarter, better looking, etc., etc. But the sooner we accept that, the happier we become. The same is true in the walking community. Although we may have walkers who are faster than you, this isn’t about them. It is about you. As individuals, we are only truly competing with ourselves, aren’t we? Every single person who shows up on Saturday mornings to walk with the GVWC is out there for a different reason, a different motivation. The beautiful thing about it is that we all end up at the same place at the end: back in Schiller Park or at Winans coffee shop. And each of us is probably feeling good about all that we accomplished—we got in a great workout before most people start their day. Keep it going. And if you think you’re slow, I promise you there’s someone slower than you. And now you are the inspiration!
I was inspired by an article from Shape Magazine titled An Open Letter to Runners Who Thing They’re “Too Slow”. If you change the word “runner” to “walker,” you get the same message: there is no such thing as moving too slow.
Nine Ways to Keep Your Joints Healthy
Joint health is very important so that we can keep moving all our parts relatively painlessly, especially as we age. It sounds counterintuitive but it’s important to keep moving especially when we’re achy and sore. As someone who deals with osteoarthritis in my hips, I know that by moving, my hips and other joints stay in better shape. Stay moving is the first recommendation discussed in this article from the VeryWellHealth blog. Reviewing the list, I need to a much better job in maintaining and improving my flexibility – range of motion!
Save The Date – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk
Join us on April 14 at 8am as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K. The purpose of the training is to help participants in the 5K Event on August 11 build up to the 3 miles and establish the healthy habit of walking for fitness. This video explains the training partnership.
The event, hosted by the GVWC, AAMWWI, Columbus Running Company and Winans, will start with showcasing a demo of the official shoe for the AAWalk: the adidas Supernova. Everyone will have a chance to wear the shoe during the walk that morning. In addition, CRC will raffle off some cool prizes and there will be complimentary coffee and chocolate samples following the walk. Route options will be 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park. More information is at the GVWC website. Go to our Facebook page to sign up.
Hangry Race Series – Next Race – April 21
In the past, the GVWC has donated winter clothing to the Church For All Free Store to be provided to residents of our South Side neighborhood. Pastor Greg Henneman is also involved in the Hangry Race Series to help raise money for people in Central Ohio in need of food. Below is the flyer for the next race in the series. Also, to give you more information on the Hangry Series organization and its purpose, check out this 2-minute video from its race director.
Week 8 – Cap City Half Marathon Training – LSD is 10 Miles
Can you believe it’s Week 8 of the Ohio Health Cap City Half Marathon training? That’s right, the big event is April 28. This week, we we fall back to 8 miles, and give you a little break. But, beware, the following two weeks will be 10 and 11 miles. As I’ve said many times (at least eight, I should guess), the focus of any distance training schedule is the long slow day (LSD). For full and half marathons, it’s all about getting accustomed to time on your feet—to building endurance. “Your easy pace should feel like you’re letting it happen instead of making it happen.”
Remember to build your other training days—easy, tempo, cross training, and OFF—during the rest of the week. Find links to the half and quarter marathon training schedules on the GVWC website. Keep it going!!
Looking for Fun 10K? Check out the Columbus 10K – June 3
Come out for a beautiful 10K route through downtown for Columbus’ oldest road race, the Columbus 10K. GVWC members will get a $5 discount off the race, which is currently $40. Just email me for the code. A portion of the race benefits the Ronald McDonalds House Charities of Central Ohio.
Route of the Week
This week’s route can be found here.
Motivation of the Week
I hope to catch you all this Saturday. Until then, whatever you do, finish strong!