Monthly Archives: March 2018

GVWC Weekly Newsletter | March 27, 2018

Greetings!

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!

ESmith Shamrock Shuffle

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.

Hangry Race Series 2018 Flyer

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

workout eat well

Finishing Line

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

Larry

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GVWC Weekly Newsletter | March 20, 2018

Greetings!

Happy Spring! Freezing rain last Saturday was no good! But, regardless of the weather this Saturday, it is certain to be a HAPPY DAY! That’s because it’s GVWC membership appreciation day!! Be there—whether or not you walk—to celebrate at Winans and receive your special gift to thank you for being so awesome! Read about that—and more—in this week’s newsletter:

  • Phyllis and Marie Walking Club Puerto Rico Style
  • Quitting the Gym for the Outdoors? Yep, Big Benefits
  • This Saturday – GVWC Membership Appreciation Day!
  • Congratulations, Sandra Bordley, On Your First Race!
  • Save the Date – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
  • Hangry Race Series – Next Race – April 21
  • Week 7 – Ohio Health Cap City Half Marathon (April 28) Training – LSD is 10 Miles
  • Age Group (100+) World Records Set

Phyllis and Marie Take Walking Club to Puerto Rico

GVWC member Marie made her annual trek to her second home in Puerto Rico, where she will spend the next several months checking on her residence after the devastating hurricane six months ago. Marie was accompanied on her journey by Phyllis (also a GVWC member) who is vacationing there for the week. Phyllis sent the picture below of the “San Juan Walking Group” after their Saturday walk, along with this summary:

Yes, they do breakfast at a restaurant too after the walk. This place was damaged in Hurricane Maria but has been cleaned up. However, people are struggling to recover, not because of energy, but lack of resources. Our walking path was barricaded on Saturday because of a huge wind and waves that pushed sand on shore—in some places up to ten feet. Three steps forward and two back.

To give you a similar perspective of the challenges from the aftermath of Hurricane Maria, here is an article from Runners World Magazine describing what the runner community faced in trying to maintain some running normalcy in the face of the terrible destruction. Thank you, Steph Waterman, for submitting the article. And good luck and safe travels to Marie and Phyllis!

Phyllis and Marie Puerto Rico

Quitting the Gym for the Outdoors?  Yep, Big Benefits

I feel so much better physically—and especially mentally—by doing my workouts outdoors. It is the nature thing: the calming effects of the sights and the sounds. Those same benefits can even be found where we walk, “in the ‘hood.”  There are so many great paths and parks to take advantage of in downtown Columbus. If you have joined us on a Saturday morning, you know that. Well, there is science behind it. This article from the MindBodyGreen Movement blog explains the stress-reducing effects of getting out and experiencing nature. Ditch the gym every now and then. Live a little. It may even help you live a little longer!

This Saturday – GVWC Membership Appreciation Day

Boy, it’s been a long, cold, dreary winter. I don’t know about you, but I’m desperate for spring. In celebration of spring and to show appreciation for you, our loyal members, we’re having our first-ever GVWC Membership Appreciation Day this Saturday, March 24. In addition to our regular walk through downtown and post-walk socializing at Winans, we have a special gift to present to our members. Be sure to come out this Saturday—as you must be in attendance to receive the gift. Of course, you don’t have to walk to get the gift, but we hope you do! (A “make-up” day to pick up your gift will be the following Saturday if you can’t make the 24th.) Let’s hope spring has truly sprung Saturday!

Congratulations, Sandra Bordley, on Your First Race!

Sandra, a new member of the GVWC, has jumped in big this year as she signed up for the Ohio Health Cap City Half Marathon! She has never done a race before. Ever! I did not realize this until Sandra sent me an email saying that she did her first race on Saturday. Her first race ever.  It was the Kinsale St. Patrick’s Day 4-Miler. She wanted to get an idea of what a race is like before the Cap City Half Marathon. Sandra said that despite the chilly weather and a few threatening snowflakes, it was a ton of fun!

Great idea, Sandra! It’s important to get the feel of a race before getting involved in a big one. And, because they’re smaller and more casual, neighborhood and community races are a great introduction. We are glad you enjoyed the experience. I know you have been diligent in your training for the half and getting in your long miles. Your training has paid off, with an incredible result of 50:41 for 4 miles. Well done!

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 Super Nova. 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

The GVWC has worked with the Church For All Free Store to provide winter clothing 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 purpose, here is the link to the 2-minute video from its race director.

Hangry Race Series 2018 Flyer

Week 7 – Cap City Half Marathon Training – LSD is 10 Miles

Can you believe it’s Week 7 of the Ohio Health Cap City Half Marathon training? That’s right, the big event is April 28. This week, we increase our mileage to 10. Double digits! As I’ve said many times (at least seven, 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!!

Age Group (100+) World Records Set

Finally, here is news about two athletes who smashed the world running records in the 100+ age category. You are never too old.

Route of the Week

This week’s route can be found here.

Motivation of the Week

buy happiness

Finishing Line

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

Larry

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GVWC Weekly Newsletter | March 13, 2018

Greetings!

There are lots of great things going on with the GVWC this spring. Dates to remember (which should be easy to remember since we discussed memory improvement tips a few weeks ago): March 24, April 14, April 24, and April 28. You will find all that—and more—in this week’s newsletter:

  • 70 Ways to Reduce Stress
  • GVWC Membership Appreciation Day – March 24 – Be there!
  • Congratulations to Cindy and Joyce – In Their Own Words
  • Save the Date – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
  • Serving the Tuesday Night Community Meal at Reeb Avenue Center – April 24
  • Week 6 – Ohio Health Cap City Half Marathon (April 28) Training – LSD is 9 Miles

70 Ways to Reduce Stress

I like lists of healthy tips. I like lists because I get to pick and choose what works for best for me.   Sometimes that works against me because I tend to pick things on the list are easiest to accomplish—you know, that ol’ low hanging fruit—when, in fact, picking the most challenging things is much better for me in the long run. From a list of body weight exercises, I would choose the ones that were easy, but maybe not the most effective in improving my strength.  For example, I used to avoid pull ups because—damn it—they are hard!  But I got a pull up bar and started doing them…one agonizing pull up at a time. I made myself do it. It was hard. But now it is my go-to exercise. Indeed, I do a set of pull ups and chin ups after each of my 3-mile walks during the week. I feel good. Tough. And I know I have accomplished something that’s both difficult and beneficial.

The VeryWell Healthy Mind blog lists 70 (!) ways to reduce stress, something we probably all need to work on. I urge you to pick out a couple to try. And instead of going for the easiest, choose one or two that will really challenge you. For me, it is meditation. Working on it!

GVWC Membership Appreciation Day – March 24

Boy, it’s been a long, cold, dreary winter. I don’t know about you, but I’m desperate for spring. In celebration of spring and to show appreciation for you, our loyal members, we’re having our first-ever GVWC Membership Appreciation Day on March 24. In addition to our regular walk through downtown and post-walk socializing at Winans, we have a special gift to present to our members. Be sure to come out to walk that day—as you must be in attendance to receive the gift. (A “make-up” day to pick up your gift will be the following Saturday if you can’t make the 24th.) Let’s hope spring has truly sprung by then!

Save The Date – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk

Please join us on April 14, 8am, as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K on August 11. The purpose of the training is to help participants in the 5K Event in August build up to the 3 miles and to build the healthy habit of walking into their life.

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 Super Nova. Everyone will have a chance to wear the shoe during the walk that morning. There will be raffle prizes by CRC and complimentary coffee and chocolates following the walk. Route options will be walking 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park to start to build up to the 3 miles. More information is at the GVWC website. Go to our Facebook page to sign up.

Congrats to Cindy and Joyce – In Their Own Words

Congratulations to Cleveland area GVWC members, Cindy Wildman and Joyce Prohaska, on their excellent finishes in the recent USATF racewalk event. Both Cindy and Joyce are National Senior Olympic medalists and very accomplished racewalkers. Pictured below are Joyce (in black) and Cindy (in white) with their racewalking team. Cindy provided this account of the event in her own words. Way to be, ladies!

I took part in my first Race Walking USATF indoor track meet yesterday, held at Mt. Union College in Alliance, Ohio. We completed the 3000 meter and 1500 meter. It was challenging as the events go quickly and not much time to recover between events. It was so exciting as there were some Olympians there as well. It was such a thrill to share the track with these guys. The ladies did well and all placed in our age groups. It is a great way to start the season off to see where you are with actual judges keeping a mindful eye on your form.

CIndy and Joyce Indoor 2018

Thanks to everyone for sending suggestions for the newsletter. Keep them coming, especially your personal experiences with health and fitness – the good, the bad, and the ugly!

Serving the Tuesday Night Community Meal at  Reeb Avenue Center, April 24

The German Village Walking Club will again serve the Tuesday night meal at the South Side Roots Café at the Reeb Avenue Center on April 24 from 4:30 to 7:30pm. This will be the fourth time we serve the evening meal, which is provided at no cost to residents of our South Side neighborhood. For those who have not participated with us in the past, it’s a wonderful community service opportunity. And it’s easy! We help set up, serve and clean up. Like last year, we need 15 people on our team to help serve. This is the first of three dinners we will serve in 2018. Please email Frank Stoy if you would like to join us.

Week 6 – Cap City Half Marathon Training – LSD is 9 Miles

It’s Week 6 of the Ohio Health Cap City Half Marathon training for the big event on April 28. We increase our mileage to 9 this week. (And 10 miles next week if you’re looking ahead). 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.

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.

There’s still time to join our Ohio Health Cap City team to walk in the half, quarter or 5K race. Walkers associated with the GVWC receive a $10 discount upon registering here. (Be sure to email me for the code prior to registering.)

Route of the Week

This week’s route can be found here.

Motivation of the Week

hard work

Finishing Line

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

Larry

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GVWC Weekly Newsletter | March 6, 2018 Early Edition

Greetings!

March came in like a lion: chilly and damp. But every day gets us closer to spring. We’ll head out to the Topiary Park this week, for the first time in months. The weather should be nicer and the bricks more sure-footed. Join us!

Stuff in the newsletter this week:

  • International Women’s Day Fundraiser – This Thursday
  • GVWC Membership Appreciation Day – March 24 – Be there!
  • Happy Birthday, Marie
  • In Their Own Words – Getting A Little Technical Help – by Michael Greenberg
  • Training Tip
  • Serving the Tuesday Night Community Meal at Reeb Avenue Center – April 24
  • Week 5 – Ohio Health Cap City Half Marathon Training – LSD is 8 Miles

International Women’s Day Fundraiser

This Thursday, March 8, from 3pm to 11pm, Wolf Ridge Brewing (215 N. 4th St.) will hold a public fundraiser and tapping party to benefit the YWCA of Columbus for International Women’s Day. Come out, celebrate and raise money for the YWCA. In case you don’t know it, the GVWC’s very own Christie Angel is the CEO of the Columbus YWCA.

GVWC Membership Appreciation Day – March 24

Boy, it’s been a long, cold, dreary winter. I don’t know about you, but I’m desperate for spring. In celebration of spring and to show appreciation for you, our loyal members, we’re having our first-ever GVWC Membership Appreciation Day on March 24. In addition to our regular walk through downtown and post-walk socializing at Winans, we have a special gift to present to our members. Be sure to come out to walk that day—as you must be in attendance to receive the gift. (A “make-up” day to pick up your gift will be the following Saturday if you can’t make the 24th.) Let’s hope spring has truly sprung by then!

Happy Birthday, Marie

Happy birthday this week to Marie Acosta, the elder stateswoman of the GVWC. Marie celebrates her 81st birthday on Tuesday. Marie, along with Phyllis Duryee (a close second in age) walk with us every Saturday, and they walk strong. They continue to challenge themselves physically and mentally every day. For me, they are my role models and inspiration. One of the coldest and snowiest Saturday’s this winter, I cancelled the walk. Not to be deterred, Phyllis got out that morning to cross country ski in Schiller Park then met us for coffee at Winans! Sometimes when I think it’s a little cold, maybe a little wet or too humid, I am reminded of Marie and Phyllis, who get after it every day. God bless you both!

Pictured below is Marie, me and Phyllis; the group birthday celebration at Winans; and Phyllis’ fabulous cupcakes she made in honor of Marie’s birthday.

LWF Marie Phyllis

 

 

In Their Own Words – “Getting A Little Technical Help” by Michael Greenberg

Michael, who is both a GVWC member and, as owner of GT Environmental, Inc., a GVWC partner. Michael has been working on being more consistent in his exercise routine. I dropped the Gymboss on his desk one morning. Here is Michael’s experience with the Gymboss in his own words:

I have been struggling with exercise and lifting weights for a while. One morning Larry handed me this gizmo, a Gymboss. I had no idea what this timer was. The Gymboss is an interval stopwatch – that is – you set the number of exercises, the time spent performing the exercise, and the rest period between exercises. I set my Gymboss up for 15 exercises, 40 seconds of workout for each exercise, and 20 seconds of rest between exercises. This is a both a strength and cardio workout. If you’re in better shape than me, you can increase the number of exercises, increase the time spent on the exercise, or reduce the rest period. The first time I used it, the first two exercises of the 15 were not difficult, but it got progressively harder. By the 11th exercise, though I was ready to be finished, I continued and was quite fatigued. One trick is to have a list of exercises that you can accomplish and understand how to complete (see picture below). I mix it up each work out, but Larry had a great suggestion of picking five exercises and rotating through three times. I have been doing the Gymboss two to three times a week and I notice a difference. Muscle tone is coming back with additional strength. Add that to the three-mile Winans-to-Winans, and you will have had a great workout!

Gym Boss and list of body weight exercises

Training Tip

As a number of us are embarking on our first races of the year—or maybe your first race ever—we are in our race training period. With the training, we have the Long Slow Day (LSD) we talk about. It is the most important day of the training week. It is to be done at an easy pace. We have other days to be done at an easy pace, too. And one to two days a week, at a tougher pace, like the faster “tempo” day.

You may be saying, what is this “easy” day you speak of. The purpose is to get in more mileage during the week, but to go “easy” after a tempo day, a cross training day, or strength day. But, what is easy? Essentially, it should be about a minute or more slower than your anticipated race pace. If you don’t yet know what to expect for your race pace, I found a terrific explanation from the March 2018 Runner’s World calendar. Julia Lucas, coach and retired professional runner says, “Your easy pace should feel like you’re letting it happen instead of making it happen.” That’s a brilliant description, and one of the best qualitative ways to express how you want to feel during those easy mile days. Now, go get after it!

Serving the Tuesday Night Community Meal at  Reeb Avenue Center, April 24

The German Village Walking Club will again serve the Tuesday night meal at the South Side Roots Café at the Reeb Avenue Center on April 24 from 4:30 to 7:30pm. This will be the fourth time we serve the evening meal, which is provided at no cost to residents of our South Side neighborhood. For those who have not participated with us in the past, it’s a wonderful community service opportunity. And it’s easy! We help set up, serve and clean up. Like last year, we need 15 people on our team to help serve.  We have 10 already! Thanks! This is the first of three dinners we will serve in 2018. Please email Frank Stoy if you would like to join us.

Week 5 – Cap City Half Marathon Training – LSD is 8 Miles – And Team is Growing!

It’s Week 5 of the Ohio Health Cap City Half Marathon training. We are moving back up in mileage.  I hope you all enjoyed your “fall-back” week of 5 miles. Now the work begins: 8 miles this weekend. 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.

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.

There’s still time to join our Ohio Health Cap City team to walk in the half, quarter or 5K race. Walkers associated with the GVWC receive a $10 discount upon registering here. (Be sure to email me for the code prior to registering.)

Our GVWC’s Cap City team is growing. It includes: Jim McVay, Stephanie Ladson-Wofford, Nancy Traub, Brooke Albrecht, Chris Coenen, Deb Hudson, Karin Beaulieu, Sandra Bordley, Vicky Brunetto, Karen Meggyesy-Latimore , Tim Latimore, Linda Romanoff, Otto Beatty, Phyllis Duryee, Toni Allen, and Larry Smith. We hope you’ll join us in April for the race, and for those training miles!

Route of the Week

This week’s route can be found here.

Motivation of the Week

persistence2

Finishing Line

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

Larry

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