Monthly Archives: June 2018

GVWC Weekly Newsletter | June 26, 2018

Greetings!

We had another fun walk this past Saturday with lots of new walkers and great conversation at Winans. It is great to see so many people on Saturday mornings working toward a healthy common goal. Or should I say, “walking toward a healthy goal”? Ha! I kill me!

Here’s what you will find in the newsletter this week:

  • Welcome New GVWC Members!
  • Extra! Extra! Read All About It! Christie Angel, CEO YWCA
  • Improving Mental Health – Lifting Weights
  • Improving Mental Health – Part Deux
  • AAMWI 5K Walk GVWC Passion Team Sign-up
  • GVWC Members – Footprints and Footnotes

Here a few pictures from this week’s walk along the North Bank Park route:

before walk june 23 2018

state house 2 june 23 2018

battelle memorial park june 23 2018

Welcome New GVWC Members!

Welcome to the following folks who joined the GVWC over the few weeks:  Debbie Jaeger, Alex and Julie Kemper, Amy Goldstein, Marc Sigal, Lu Zipfel, and Debbie and Greg Schumacher. We are excited that you all have become members of the GVWC family. Y’all contribute to making this the coolest place to be on Saturday mornings. Welcome!

Extra, Extra.  Read All About It!

Congratulations to the GVWC’s very own Christie Angel, CEO of the YWCA, for her featured story this month in Columbus CEO Magazine. Christie talks about her dream job, and about the YWCA’s mission of eliminating racism, empowering women, and promoting peace, justice, freedom and dignity for all. Below is literally a snap shot of the article, but you can pick up a copy on newsstands (or wait to get the electronic version in about a month). Congratulations, Christie!

Christe Angel Columbus CEO

As you recall, the GVWC was featured in this month’s Columbus Monthly with the cover story about Walking and Hiking in Central Ohio. Well, you can now find the electronic version here.

Improving Mental Health – Lifting Weights

The GVWC newsletter has focused on mental health issues this year, including ways to improve mental health, to be more mindful, and to reduce stress. Here is an article from the mgbmovement blog calling out a study which shows that strength training has positive anti-depressant effects. Interestingly, results were not correlated to age, gender, amount of exercise or weight. Bottom line: all that matters is showing up and giving it your best.

Improving Mental Health – Part Deux

Along similar lines, research shows that laughter has far ranging health benefits, including stress relief, improving the immune system, and helping us connect better socially. This article from the VeryWellMind blog lists the benefits associated with laugher. As they say, laughter is the best medicine. Thanks, Jim McVay, for the contribution!

AAMWI Passion Team – Time to Sign Up

As you know, the African American Male Wellness Walk is August 11. We are helping to train people for the 5K event, and to help them establish the healthy habit of regular exercise. Like we did last year, the GVWC will have a passion team, and the 5K will replace our regular Saturday morning walk on that day. Since this is an “official” walk, we need to register our participants. Please use this sign up link. Our goal is at least 30 people to represent the GVWC for this important cause. Sign up … and bring family members and friends, as well.

GVWC Members – Footprints and Footnotes

  1. Congratulations to GVWC member Laura Modisette who has become a 50 Stater, meaning she has completed a half or full marathon in all 50 states! Laura completed this feat with the Kona, Hawaii Half Marathon this past weekend.  Laura said there were strong headwinds and more hills than she anticipated. But she still finished second in her age group!  Congratulations, Laura, on an amazing accomplishment!

Laura 50th state Hawaii

  1. Thanks to all the GVWC volunteers for this year’s GV Haus und Garten Tour. We staffed the house located at 71 Desher Avenue, just off the southwest corner of Schiller Park. Thank you Phyllis Duryee, Haus Captain and Organizer, as well as Karen Edwards, Deb Hudson, Jim McVay, Johnie and Cindy Myers, Frank Stoy, Maureen Redovan, Cheryl Hacker, Jeff Ferriell, and Andrea Applegate.
  2. Best wishes to Terri Ghitman for a speedy recovery from a broken arm last week. Terri had surgery, and is feeling much better.  Sorry you couldn’t join us for the Tour.  Watch out for your husband’s big feet next time you guys are on a walk.

Route of the Week

This week’s route can be found here.

Motivation of the Week

fitness seasonal

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 | June 19, 2018

Greetings!

We wished for it – warmer weather – and we got it. And then some.  While summer does not officially start till Thursday, it’s already hot, hot, hot! Be sure to enjoy it safely (i.e., staying well-hydrated)!

Here’s what you will find in the newsletter this week:

  • Hydration, Hydration, Hydration
  • Back, Hamstring, and Hips. Oh My!
  • AAMWI 5K Walk GVWC Passion Team Sign-up
  • GVWC Members – “Footprints and Footnotes”

Here is another urban nature sighting; this time by Andrea Applegate on Otto’s Route on Sunday:

Deer Otto's route

Also, here is the view from the Scioto Mile during one of my 3-mile 5:30am weekday walks.  Anyone care to join me?

0530 view from Scioto Mile

Hydration, Hydration, Hydration!

Everyone who exercises needs to know about hydration. It’s more than just drinking water. It’s about staying properly hydrated. Yes, that is bolded, underlined and italicized on purpose because it is so important. Conditions affecting hydration include temperature, humidity, exercise duration, level of exertion, and personal sweat rate. It is particularly important for athletes (recreational as well as elite) to pay attention to hydration this time of year. Not only is it hotter and more humid, but people are walking longer and putting in longer miles as they train for half and full marathons in the fall. Even if you walk less than an hour (about 5 miles or fewer for most walkers), you must increase your intake of fluids, possibly by a significant amount, 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 and fueling (i.e., carbohydrates via Gatorade or gels) 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.

This article from The Greatist Blog provides good suggestions on hydrating with water and sports drinks for electrolyte and carbohydrate replacement. Plus, the article discusses delightful topics like estimating your hydration needs via the naked sweat test and using the color of your pee to indicate your degree of dehydration.

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!).

For our Saturday morning walks, we always have bottles of cold water stored in a cooler located in front of Winans after the walk. Make sure you hydrate after our walks!

 

Back, Hamstrings, and Hips.  Oh My!

These are my problem areas, as they are for many people, and I suffer from inflexibility, tightness, soreness. And, for me, a person who enjoys challenging myself athletically and, every now and then, competing in races and cross-training, these are my Achilles heels, so to speak.  So, I am committed to working on flexibility, and will start out with these yoga poses outlined in this article from the VeryWellfit blog. I assure you this is NOT my favorite stuff. But I know I need to work on flexibility to improve other areas of my physical well-being. I hope this is just the start for me. Maybe one day, I will be able to touch my toes again (without bending my knee).

AAMWI Passion Team – Time to Sign Up

As you know, the African American Male Wellness Walk is August 11. We are helping to train people for the 5K event, and to help them establish the healthy habit of regular exercise. Like we did last year, the GVWC will have a passion team, and the 5K will replace our regular Saturday morning walk on that day. Since this is an “official” walk, we need to register our participants. Please use this sign up link. Our goal is at least 30 people to represent the GVWC for this important cause. Sign up … and bring family members and friends, as well.

GVWC Members – Footprints and Footnotes

  1. We wish John Gregory, founder of the African American Male Wellness Initiative, a speedy recovery from his recent illness. As John would say, when you are having health issues, get it taken care of right away. Letting it go unchecked can have serious consequences. Hope to see you up and around soon, John!

Route of the Week

This week’s route can be found here.

Motivation of the Week

Life to My Days

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 | June 12, 2018

Greetings!

I hope everyone is having a great start to the week! I look forward to seeing everyone once again this Saturday. Remember Father’s Day is Sunday (hint, hint, children of mine).

Here’s what you will find in the newsletter this week:

  • Gray Motivates the Crowd
  • Breakfast at Valters THIS Saturday. Email me to RSVP
  • GVWC Members Qualify for National Senior Olympics!
  • Speed? We Don’t Need No Stinkin’ Speed
  • Cross Training – Body Weight Exercises
  • GVWC Members – “Footprints and Footnotes”
  • Motivation of the Week – Prologue

Dr. Gray – “What You Do Now Impacts the Last 10 Years of Your Life”

Dr. Darrell Gray II, gastroenterologist of the OSU Medical Center, gave a motivating speech before the crowd at the third of our Spring to Your Feet series with the African American Male Wellness Initiative (AAMWI). Dr. Gray emphasized the importance of preventative health care and doing something good for our health every day. After all, the time and effort we put in to taking care of our bodies now pays dividends in the future if/when there is a health issue. If we’re not fit, it is more difficult and costly to have a complete recovery. Thank you, Dr. Gray, for the motivation, and the great nutrition and fitness tips!

Dr. Gray

Gray and crowd

Our final Spring to Your Feet walk will be July 14 with Dr. Shari Hicks-Graham, dermatologist, Downtown Dermatology. More than a few of our members are enthusiastic patients of Dr. Hicks-Graham’s. I hope to see and walk with everyone on July 14.

Breakfast at Valters This Saturday

We are long overdue to meet for breakfast at Valters. To remedy this, we’ll meet this Saturday after our walk, 9:15ish. So Valter’s can be prepared, email me by Thursday if you will join us.

GVWC Members Qualify for National Senior Olympics

The Ohio Senior Olympics were held at Otterbein University in Westerville over the weekend.  GVWC members Cindy Wildman, Joyce Prohaska, Neal Eiber, and Vern Payne all competed to qualify for the National Senior Olympics in Albuquerque, New Mexico next year.  I am very proud to say that they all qualified in their respective race walking or power walking events for the National Senior Olympics! Well done, Senior Olympians! Well done!  We are very proud of you.  You can find all the results here.

cindy podium 2018Neal2018joyce 2018vern podium 2018

Speed?  We Don’t Need No Stinkin’ Speed

Here are Darla Kaikis’ thoughts to a great article written by a “back of the pack” runner from the Active Blog.

It is easy to get overwhelmed with goals and PRs, and keeping up with others and one’s own past. Sometimes we need to pause and appreciate the very basic fact that we can walk for fitness: wellbeing at any level and in our present state no matter where that finds us. That is a blessing to embrace.

Amen, sister.  Thank you for the contribution, Darla.

Cross Training – Body Weight Exercises

Strength training is part of any overall fitness program.  At the GVWC, we talk about the importance of cross training to maintain and improve strength, balance, and flexibility. We can’t rely on walking alone. Men’s Health Magazine offers a 2 ½ minute video with 70 total body weight exercises you can choose from. Do them as high intensity interval training (HIIT), sprinkle a couple into your walk (for instance, a set of pushups after every mile), add to the end of a walk, or knock some of them out during commercials while watching TV. (As an aside, does anybody watch TV with the commercials anymore? My thumb gets a good workout on the fast-forward button.)

GVWC Members – Footprints and Footnotes

  1. Linda Romanoff is a multi-race weekend specialist par excellence. After coming off the 4-race Cincinnati Flying Pig series, she completed the Cedar Point Races, which consisted of a 5K on Saturday and half marathon on Sunday. She says the conditions were tough – with high temperatures and high humidity – but Linda PR’d both races, finishing the 5K with a blazing 33:54 and the half with a 2:40. Linda, the hard work you put into your training really paid off! (That “Go Van Gough” skirt probably helped also!)

Linda - Cedar Point PRs

  1. Speaking of PR, I was remiss last week in not congratulating Otto Beatty’s PR for the Columbus 10K. Otto says that the 10K distance is his sweet spot. Way to be, Otto!
  2. Congratulations to Andrea Applegate who has been on a hot streak. After her 3rd place finish in the 7-miler in North Carolina, she placed FIRST in her age group for the Jack Roth 5K this past weekend. Way to be, Andrea!
  3. Take advantage of the City of Columbus’ Art Walks and Landmark Talks Monday evenings from 7 – 8pm. You can find the walk schedule here. I hear they have been terrific. Thank you, Karin Beaulieu, for submitting this.

Route of the Week

This week’s route can be found here.

Motivation of the Week – Prologue

The recent suicides of Kate Spade and Anthony Bourdain highlight the fact that everybody — from the most fabulous celebrity to the regular Joe next door — may struggle on the inside despite how they appear on the outside. At the GVWC, we are fierce advocates for your physical health, but we also understand how profoundly important your mental health is. Depression is no joke. And it is nothing to be ashamed of.

If you are having thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-8255 (TALK) or reach Ohio’s 24/7 Crisis Text Line, send 4HOPE to 741741. Go to SpeakingOfSuicide.com/resources for a list of additional resources and here’s what you can do when a loved one is severely depressed.

Motivation of the Week

anthony bourdain

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 | June 5, 2018

Greetings!

Busy, busy, busy! From graduations, vacations and long holiday weekends to destination races, everyone has lots going on this time of year. Thank you all for joining us on Saturdays when you can. You make it a great morning for exercise and catching up with friends. And, your commitment to fitness amazes me.

Here’s what you will find in the newsletter this week:

  • THIS SATURDAY! Spring To Your Feet, Part III – Dr. Darrell Gray, CRC Raffle Prizes
  • Happiness Boost!
  • Sitting All Day? Here is the Move for You
  • GVWC Members – “Footprints and Footnotes”
  • Need a Few More Volunteers Still Needed – GV Haus und Garten Tour

This Saturday! Spring to Your Feet Part III – GVWC and AA Male Wellness Initiative

This Saturday is our next Spring to Your Feet series as part of GVWC’s partnership with the African American Male Wellness Initiative (AAMWI). Our special guest that morning will be Dr. Darrell Gray, OSU Medical Center, Assistant Professor, Division of Gastroenterology, Hepatology and Nutrition. Dr. Gray will say a few words, and you will have a chance to walk with him as well. In addition, Columbus Running Company will be on-hand to showcase the new AAMWI shoe. Try it on, walk the route. There will be a raffle for Columbus Running Company gift cards.

Loop/Route Leaders are needed this week.  If you can help out, please email Frank.

Our final Spring to Your Feet walk will be July 14 with Dr. Shari Hicks-Graham, dermatologist, Downtown Dermatology. More than a few of our members are enthusiastic patients of Dr. Hicks-Graham’s. I hope to see and walk with everyone on June 9 and July 14.

Happiness Boost!

Life is a challenge, right? Sometimes, when things get really tough, maybe that’s when we start to lose perspective. MGBmindfulness blog offers easy 5-minute rituals to give you a boost of happiness to last throughout your day. I really like a couple of the article’s suggestions, especially the rituals around scheduling a small act of kindness each day and spending a few moments at the end of the day reflecting on gratitude. As I’ve mentioned in the past, each day I write in my 5-Minute Journal, which guides me every morning to contemplate three things I’m grateful for and, in the evening, record three things that happened to me that day that were amazing. The practice has helped me focus on even the smallest things which puts things in better perspective for me. And that definitely makes me happier!

Sitting All Day?  Here is the Move for You

They say sitting is the new smoking. If your job requires you to sit all day or maybe you recognize you spend too much time sitting in general, this article and 90 second video from mbgmovement blog offers you a deep lunge exercise to take the strain off your lower back and give you an energy boost during the day. It is part of a wise stretching, mobility and self-care routine.

GVWC Members – Footprints and Footnotes

Way to be Otto Beatty, Christie Angel, and Sandra Bordley for completing the Columbus 10K race. Otto’s foot was acting up a week before the race, but he found a foot-stretching routine for plantar fasciitis on YouTube that he said really helped and he felt confident going into the race. Sandra pushed him to a much faster start. Nicely done!  Here’s a post-race picture of the happy trio:

Columbus 10K 2018

As you know, at the GVWC, we embrace all types of outdoor workouts and cross-training. Vicky Brunetto, Darla Kaikis, and Deb Hudson completed their annual Hot Tamale 32-mile bicycle ride in Waldo, Ohio. GVWC member Margi Baker also participated with her family. The three women say that best part of the event is indulging in a famous fried Bologna sandwich washed down with a cold beer followed by a giant slice of fabulous cream pie. That is one heck of a recovery meal!

Waldo

Congratulations to Pastor Greg Henneman of the Church For All People, who finished the ultramarathon, Playing Possum 50K, a couple weeks ago. You may recall, the donations of clothing we collect for our Community Walks benefit the For All People Free Store. Pastor Greg’s blog provides a riveting account of the 50K race. Congratulations Greg. Your accomplishment is very inspiring!

While Saturdays are reserved for walking the walk, sometimes we’re required to talk the talk. Such was the case on Thursday, when the GVWC participated in the Nationwide Insurance Health Fair. We were there to promote the benefits of walking for fitness and introduced the Club as a great way to get fit and gain friends. Over 700 associates from Nationwide attended the Fair and 60 of them signed up to receive the weekly newsletter. Congratulations to Nationwider, Kelsey Berrien, who won a GVWC t-shirt and mug. Kelsey, we hope you (and your sister) join us on Saturday mornings – it’s a great opportunity to bust out that new GVWC t-shirt!

LWF at Nationwide Health Fair

Seeking Eight More Volunteers for German Village Haus & Garten Tour

This year, the GVWC will cover a house during the German Village Haus und Garten Tour on June 23 and 24. The house we have been assigned, 71 E. Deshler, is located at the southwest corner of Schiller Park. A few more volunteers are needed to completely fill our shifts. Here is what remains:

Saturday Night Pre-Tour:  June 23 5:15pm to 8:30pm – Need 4

Sunday, June 24:

  • 8:45am – 11:30am – Need 2
  • 11:15am – 2:00pm – Need 2
  • 1:45pm – 4:15pm – Shift filled

I will get more details for the volunteer orientation and volunteer celebration. As an incentive, volunteers receive a complimentary Tour Ticket for all the homes. If interested, email me. Find more information here.

Route of the Week

This week’s route is the Spring To Your Feet 3-miler, or loops of Schiller.

Motivation of the Week

Fitness is not

Finishing Line

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

Larry

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