It was a beautiful Saturday for a walk. Thanks to Frank for leading the group while I was in Chicago. This week is the first Saturday of the month, so you know the route: Winans to Winans. Club shirts for new members are in, which I will hand out Saturday at downtown Winans. If you’re a new member and haven’t received your shirt yet, you’ll want to be there.
Here’s what you will find in the newsletter this week:
- Shirts, shirts, shirts
- African American Male Wellness 5K Walk – August 11
- Winans to Winans Half Marathon
- GVWC Members and Partners – Footprints and Footnotes
Shirts, Shirts, Shirts!
Well, we have plenty of shirts now. Club shirts, the one get when you officially join, just came in. I will have them to distribute on Saturday to recent GVWC members. Club members can purchase additional shirts for $25. (For non-Club members, shirts are $35 and come with a free Club membership!)
Our special edition GVWC t-shirts are for sale! The shirts have pictures of scenes from our Saturday morning walks in a cool abstract format. Men’s shirts are crew neck and women’s are V-neck. Though intended for casual wear, they are made of technical fabric making them good for exercise, too. The $40 shirts are available exclusively at the Columbus Running Company’s Short North store or at the CRC on-line store. All the profits go to the Club, which allows us to provide cool programs. Here are the shirts displayed at CRC. How many GVWC partners and landmarks can you spot?
African American Male Wellness 5K Walk – August 11
It is almost here, the African American Male Wellness Walk 2018! This is the 15th year, and they expect 20,000 participants! It is all free, along with free health screenings. In addition to fielding a Passion Team, the GVWC will have a booth at the event, and Andrea and I will arrive to set up at 7am. The walk, which will be the Club’s weekly walk that morning, starts at 9:30am—and you should plan to meet at our booth at 9am that morning. For those who want to get in a few extra miles (and have an easier time with parking) you can meet at Schiller at 8:30am, walk the ~1 mile to the start at Livingston and Parsons, then walk back to Schiller. That gets you about 5 miles. The over-under for participation on GVWC’s Passion Team is 30, so I’m counting on you to get us to the “over.” Be sure to represent the GVWC by wearing your Club shirts!
Looking for a new walking routine to spice up your week and give you more of a challenge? Here is a routine that has proven to build speed (reducing 5K race times by 1 minute) and reduce blood pressure and cholesterol according to this article from the VeryWellfit blog. The premise is to run at low speed for 30 seconds, moderate speed for 20 seconds, and high speed for 10 seconds. Repeat for 5 minutes, recover for 2 minutes, and repeat the interval for 20 to 30 minutes. This type of routine is commonly called high intensity interval training (HIIT), and is an effective way to improve fitness. Pick a day this week and give it a try. I bet you will be energized and maybe feel just a little tougher.
Winans To Winans Half Marathon – September 9
The Winans To Winans Half Marathon will be held Sunday, September 9 this year. It is beautiful, paved path along the Great Miami River – a point-to-point race – that starts in Troy and finishes in Piqua at the Winans Headquarters and Chocolate Factory. (Yes, that’s right, I said Chocolate Factory!) Participants receive a t-shirt and choice of finisher medal or Winans travel mug. There will also be a Chocolate Fountain at the finish line. (Yes, that’s right, I said Chocolate Fountain!)
GVWC Members and Partners – Footprints and Footnotes
- Congratulations to the GVWC’s amazing Cindy Wildman, who completed her SECOND 50-mile race, the Burning River 50-miler. The scenic trail race runs along the Cuyahoga River Valley Corridor. Way to be, Cindy, the Ironwoman of the GVWC. Amazing accomplishment.
Route of the Week
This week’s route can be found here.
Motivation of the Week
(Thanks, Emily Smith, for the submittal.)
I hope to catch you all this Saturday. Until then, whatever you do, finish strong!