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GVWC Weekly Newsletter | August 15, 2017

Greetings!

It was cool and damp early Saturday morning when Andrea and I set up the GVWC booth at the African American Male Wellness Walk Initiative 5K, but it turned out to be a beautiful day. Our 22-member Passion Team rocked the walk. Thank you all for attending, and thanks to Otto and Christie for leading the group to the event.  Congrats to the AAWWI for bringing out 20,000 people to raise awareness about the health issues of African American men. A special thanks to John Gregory, the Founder of the AAMWWI, (and his team – Chad Anderson, Narahari Luke, Perry Gregory, and Deveone White) for recognizing the GVWC at the Walk Celebration last Thursday night with a “Going the Extra Mile” award – only 1 of the 80 vendors for the event receiving the award.

While we had more than a few curious looks—it must be our cool and colorful shirts!—we had lots of interest at our booth from people eager to learn more about the GVWC. Welcome to all the new GVWC e-newsletter subscribers. We hope you will come walk with us on Saturday mornings.

Especially for our new subscribers, this week we put two articles in the newsletter: 1. Why joining a fitness group significantly increases your fitness success rate, and 2. The 10 health benefits of starting a walking program. Also, in the newsletter this week:

  • Exercise Trends in 2017
  • Winner of GVWC t-shirt at AAMWWI 5K
  • Yoga Class Opportunity
  • Next Brunch at Valters – Saturday, August 26 – Need Your RSVP

Here are a few pictures from the AAMWWI on Saturday.

AAMWWI GVWC Passion Teamaamwwi crowd up parsons

part of group for AAMWWI

Want To Have A Successful Exercise Program? Do This One Thing.

For me, there is no doubt that the number 1 reason I have maintained a consistent and successful fitness routine is that I have a fitness partner, my wife, Andrea. Although Andrea is a runner and I walk (as we like to joke, we are in a “mixed marriage”), we have the same weekly fitness routine. We’re out during the week at the same time. We do our long miles on the same day, and we usually enjoy our recovery meal together as we discuss our routes, the challenges with our outings, and all the interesting things along the way. Many times, when my motivation for getting out is low, knowing that she is going out motivates me to get going. In the end, I never regret dragging my lazy butt out to walk. Never.

Likewise, clubs like the GVWC offer the same success rate for maintaining consistent exercise regimes, which is just one of the advantages of belonging. For me, I know the group is there waiting on me. I depend on them as much as they depend on me. Plus, I have so much fun with everybody. You keep me motivated!

Here is an article from the Experience L!fe blog, the author Wayne Andersen, MD, cofounder and medical director of Take Shape for Life, a nationwide health and lifestyle coaching program based in Owings Mills, Md.  Dr. Anderson says: “In my 10 years of experience evaluating what creates long-term health-and-fitness success, the single most important factor is having a support system.” I couldn’t agree more.

Top 10 Reasons to Start Walking

One of the three tenets of the AAMWWI is to “Move More.” At the GVWC, we couldn’t agree more. The health benefits of starting and maintaining a regular exercise program are amazing. Walking is an easy, affordable and effective way to jump-start your fitness program. As this article from the Very Well blog states, by walking 30 to 60 minutes most days of the week, you can live longer, reduce your risk to most major diseases (like heart disease, diabetes and cancer), improve your brain power, lower stress, and improve your mood. Good luck finding a pill to do all that for you!

2017 Fitness Trends

You want to make sure you are part of the “cool fitness crowd” this year, right?  Then check out this article from the MindBodyGreen blog. No 2 is way cool.

Winner of the GVWC T-Shirt at AAMWWI

Congratulations to DeAngelo Tatum, who won the raffle for the GVWC t-shirt!  Hope to see you wearing it out with the group on Saturday mornings!

Yoga Class with the Buckeye Striders

The Buckeye Striders are hosting a yoga class for race walkers at Burn Within Yoga in Grove City. They have invited the GVWC, though space is limited. Here are the details:

Saturday, September 9th from 1:30 pm.-3:30 p.m.

$25.00 or less (depending on the number of people participating)
Only 10 mats are available – recommended that participants bring their own if they have one.
Burn Within Yoga:  2126 Stringtown Road, Grove City, OH  43123

Please email Cindi Leeman of the Buckeye Striders directly if interested. RSVP by August 22 if you will participate.

Brunch at Valters

The GVWC is headed back to Valters, one of our great Club partners, after our walk on Saturday, August 26. Please email me by THIS FRIDAY if you plan to attend.  Thanks!

Route of the Week

This week’s route can be found here.

Motivation of the Week

character

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 | August 8, 2017

Greetings!

Great weather and a great crowd on Saturday! Indeed, it was our largest crowd of the season, with about 35 people, including 7 who joined us for the first time. Welcome everyone!

Remember, this Saturday, we are walking as a Passion Team at the African American Male Wellness Walk Initiative 5K WALK. Details are below.

In the newsletter this week:

  1. This Saturday – AAMWWI 5K Walk – Be there!
  2. Indoor Workout vs. Outdoor Workout – One Winner, Hands Down
  3. Vern Payne’s new book – Hotel/Motel Workout
  4. Community Involvement – Tutors Needed at Stewart Alternative School
  5. GVWC Gear available
  6. Next Brunch at Valters – August 26

Picture as we gathered at the Schiller Statue this past Saturday, and follow up at Winans.

THIS SATURDAY – African American Male Wellness Walk 5K

Join GVWC’s Passion Team this Saturday for the 14th African American Male Wellness Walk Initiative 5K WALK at Livingston Park, next to Nationwide Children’s Hospital. The Walk is free and they are expecting a whopping 20,000 participants! Here are details:

  1. We will meet at our regular time and place: 8am, Schiller Statue.
  2. Otto and Christie will walk the group up to the event; and gather our Passion Team at the GVWC booth.
  3. If you would like to go directly to the Walk instead of Schiller, meet at the GVWC booth no later than 9am. It will be crowded, but there should be parking at and around Children’s Hospital. Plan for traffic and road closures.
  4. Wear your GVWC shirts—and talk up the benefits of the Club!*
  5. Bring friends and family.

Andrea and I will be at the booth at 7am, when the health screenings begin, to talk up the benefits of joining the Club to Walk participants. The purpose of the Walk is to inspire people to get healthy and fit. *Our message:

Joining the GVWC on Saturday mornings is the perfect opportunity for AAMWWI Walk participants to begin a regular fitness program; to get outside and breathe fresh air; to take advantage of terrific amenities, like Scioto Audubon, Scioto Mile and Columbus Commons; and to meet new friends along the way.

Thank you for all your support and we will see you at the Walk!

Indoor Workout vs. Outdoor Workout? Science Says Outdoors by A Mile!

Check out this article from Mind, Body, Green blog with 6 science-based reasons why outdoor exercise is better for you than indoor exercise. At the GVWC, we wholeheartedly agree. In fact, the GVWC was founded on the preference for outdoor workouts. The benefits of outdoor workouts include increased happiness, improved immune system function, enhanced social life, and reduced frequency of injuries. I know it stinks when it’s freezing cold or ghastly hot, but these are the reasons why we insist on getting outside year-round (except for ice and lightening). I must admit, forest bathing and tree showers are new terms for me. But, yeah, that’s definitely why we hit 2 to 3 parks every Saturday. And as I always say, “You can’t get that on a treadmill!”

GVWC Member Vern Payne Writes Fitness Book

Next time you are out of town and out of your regular weekly routine—including your fitness schedule—you don’t have to sweat it. Well, actually, you do have to sweat it.  Vern Payne, the author of the new fitness book, “Hotel/Motel Workout – A Healthy Guide When Living On The Road,” gives you practical and easily implementable exercise ideas for staying fit in the confines of your hotel room. Vern draws from his personal experiences over years of traveling, while finding few options for keeping his weekly fitness routine intact. He says the book is made for people who travel, or who don’t go to a gym and want to exercise in their homes. You can find Vern’s book at Amazon. I bet he will even autograph a couple for you!  Congratulations, Vern!

Vern's Book

Looking for Tutors at Stewart Alternative Elementary School

At the GVWC, we like to get involved in our south-side community. We’ve had clothing drives for the For All People Free Store and we’ve volunteered to serve the “Tuesday Night Community Meal” at the Reeb Avenue Center. We are involved in the African American Male Wellness Walk Initiative. And during the school year, we partner with Stewart Alternative Elementary, located on Stewart Street between Schiller Park and Valter’s. Stewart seeks volunteer tutors to work with students in reading and math. For the last couple years, Andrea and I have worked with 6th graders. While it’s easy to fit into our schedules—just once a week for 30 to 45 minutes—I can’t even describe how rewarding it is. If you would like to learn more about this terrific opportunity, email me and I will connect you to the tutoring coordinator at the school.

GVWC Hats and Tank Tops

Email me if interested in purchasing the GVWC gear we still available:

  1. GVWC Hats ($27 ea.): 4 white | 1 black. Has “GVWC” on side.
  2. Women’s purple tank tops ($25 ea.): 1 medium | 2 large.

Brunch at Valters

The GVWC is headed back to Valters, one of our great Club partners, on Saturday, August 26th, after our walk. Please email me if you plan to attend.  Thanks!

Route of the Week

This week we will be walking the AAMWWI 5K.

Motivation of the Week

dont quit

Finishing Line

I hope to catch you all Saturday morning – AAMWWI Passion Team! Until then, as always, whatever you do finish strong!

Larry

 

 

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GVWC Weekly Newsletter | August 1, 2017

Greetings!

August. Today. It is great to see so many people creating a regular weekly routine for walking on Saturday mornings—we call that a habit. Whether you’re training for an upcoming race or simply enjoy hanging out with good friends and socializing over coffee and chocolates, we’re glad you’re with us!

Good luck to all our Pelotonia friends who are riding this weekend. Because the ride starts at Columbus Commons, our route on Saturday will be to the Topiary Park to stay east of the bikers.

In the newsletter this week:

  1. Tragic reminder – Staying safe on the streets
  2. Welcome New GVWC Members
  3. AAMWWI Walk is less than 2 weeks away (August 12) – email me if you’ll participate
  4. Cindy Wildman outdoes herself and everybody else. Again.
  5. Walking With Purpose – What does that mean?

Tragic Reminder – Staying Safe as a Pedestrian on the Roads

Yesterday morning, a 66-year old female runner was killed by a hit and runner driver in Westerville. The accident occurred just one block from my office. The driver, who was ultimately caught and arrested, was found to be OVI. Our hearts go out to the victim’s family.  To my running and walking family and friends, this tragedy is a reminder to be vigilant when using the streets:

  1. ALWAYS run or walk facing on-coming traffic.
  2. Watch the eyes and actions of the drivers as they come up you.
  3. Make sure you have enough shoulder width on the road
  4. Be prepared to step to the shoulder or grass (over the years, Andrea and I have been “brushed back” intentionally by drivers – what is with people?)
  5. If wearing head phones, keep the volume low enough to hear traffic and surroundings
  6. When it’s dark, wear bright and reflective clothing, or lights

These rules apply whether you’re out on a country road or running through your neighborhood. Please be safe out there.

Welcome New GVWC Members!

The GVWC welcomes the following new members over the last couple months:  Janet Burke, Tracy Helber, Brad Kitchen, Margi Baker, Jenny Morrison, Rebecca Moody, Denise Bauer, and Vern Payne.  We look forward to many, many walks together!

African American Male Wellness Walk Initiative

The AAMWW 5K Walk is a week from Saturday (August 12).  Please email me this week if you will attend the event and how many people you will bring. The Walk is free and steps off at 9:30am at Nationwide Children’s Hospital at Livingston and Parsons Avenues. Here is the video we put together for the Walk last week. The AAMWWI posted it to their Facebook Page over the weekend.

That morning, the group will meet at the Schiller Statue as usual at 8am to walk to the event, about 1.5 miles away. Since Andrea and I will be setting up the GVWC booth at 7am, which is the official start to the health screenings, Otto will lead the group that morning. If you choose to go directly to the event, be sure to stop by our booth when you arrive. Don’t forget to wear your GVWC t-shirts!

Cindy Wildman. Or Should We Say Cindy WOWman?

Cindy Wildman does it again! A month ago, she impressed us with a 50K (31 miles) trail race.  This past Saturday, she stepped up her game—literally—by completing the Burning River 50 Miler trail race. The race route starts Willoughby Hills, follows the scenic Cuyahoga River Valley Corridor though the Cleveland Metroparks, Cuyahoga Valley National Park, and Summit Metro Parks before finishing in Downtown Cuyahoga Falls. Sounds like a beautiful course. But fifty miles????

Way to be, Cindy! You are such an inspiration. Pictured below is Cindy at the finish line and with her husband, Gary; with Julie Ann Yoe, Cindy’s daughter, who did the last 13 miles with her; and Cindy negotiating one of the creek crossings. Congratulations to the entire family!

Walking With Purpose

At the GVWC, one of our main goals is to help our members get—and stay—fit for the long haul. While there are many forms of exercise, we believe walking is an excellent way to achieve our fitness goals. An advantage of walking is that most of us are pretty good at it. After all, we’ve been doing it most of our lives. A drawback to walking is that, since it’s an everyday thing, we don’t think we need to think too much about it. But we do if we want to get all of the benefits from it.

There are many ways to walk with varying levels of effort. There are strolls, mall walking, speed walking, power walking, and race walking. Of course there’s my personal favorite: walk like you stole something. (Nah, I’m just kidding. There’s no such thing.) Regardless of why you walk with the GVWC or what your goals are, no matter your age or your level of fitness, each one of us needs to “walk with purpose.”

Walking with purpose means we are walking like we have some place to get to, and we are intentional and focused on getting there. We are not strolling, mall walking, walking the dog, or site seeing. (Although there are plenty of interesting things to draw our attention in German Village and downtown Columbus.) When we walk with purpose—regardless of our pace, we are elevating our heart rates and starting to sweat. That’s when we know we are getting all the benefits of walking for health and fitness.

Walking with purpose does NOT mean we can’t socialize during our walks or look at the scenery. It simply means we are challenging our hearts a little more to keep them healthy and working well for us for a long, long, time.

Here is an article from Very Well blog discussing a brisk walking pace, with a link with suggestions for how to walk faster. One of the best techniques for walking faster, and for getting the biggest bang for walking faster, is to keep your arms at 90 degrees and drive one elbow back at a time. It helps proper you forward faster. You will notice many people in the Club use that technique, which is necessary for true race walking. If you want any pointers about walking faster or using your arms better, just ask me for a demonstration at the next walk.

Route of the Week

This week’s route can be found here.

Motivation of the Week

slow progress

Finishing Line

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

Larry

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GVWC Weekly Newsletter | July 25, 2017

Greetings!

Rain, rain, go away! I think we have had enough. On Saturday, primarily because of the lightening, we cancelled our walk. (We do not walk in dangerous conditions.) While the notice of cancellation made it to Facebook, something happened in Gmail which prevented the companion cancellation email from going through. Ugh! Since then, I’ve gotten hundreds of emails back from the System Administrator stating that, despite the “technical error,” they are still trying to send it. Groovy. So, in the end, you all may still get a very untimely cancellation email. Sorry about the confusion!

In the newsletter this week:

  1. This Saturday we shoot our AAMWWI Passion Team video.
  2. AAMWWI Walk is less than 3 weeks away (August 12) – email me your commitment
  3. Sweat Test Results
  4. Racing tips for Rookies
  5. The Rant – Is it Really a Burpee if you do it without a Pushup?

This Saturday –Shooting 15-Second Spot – African American Wellness Walk Initiative!

This Saturday, be sure to show up 10 minutes before our 8am walk. That’s when we’ll shoot our GVWC “Passion Team” video. The video, which will be posted on the AAMWWI website, will promote the Walk on Saturday, August 12. What does this entail? We’ll all say in unison: “The German Village Walking Club Passion Team has joined the Movement!  How about You?” Pretty easy, huh?

Let’s get a big crowd. And be sure to wear your GVWC t-shirts!

More About Our Involvement in the AAMWWI Walk (Less Than 3 Weeks Away)!

It has been great this year starting our collaboration and partnership with the African American Male Wellness Walk Initiative (AAMWWI) and their 14th Annual Walk. The Founder of the Initiative, John Gregory, and Executive Director, Chad Anderson, see the GVWC as the community leader for walking in Central Ohio, and they are thrilled to have us involved. John and Chad understand that the Walk raises awareness about the importance of moving more, and the GVWC can be an avenue for Walk participants to get into a regular exercise routine by joining us on Saturday mornings. By representing the GVWC at the Walk, you will be walking-for-fitness ambassadors for the 20,000 attendees!

To solidify our Passion Team for the Walk on August 12, email me this week that you will attend and the number of people you will bring with you. The Walk is free and steps off at 9:30am at Nationwide Children’s Hospital at Livingston and Parsons Avenues. We will meet at Schiller Park at our regular time, 8am, and will walk to the event, about 1.5 miles away. (You can try to park around the hospital, but it may be tough with 20,000 participants.) Even though the Walk starts at 9:30am, the health screenings begin as early as 7am. We’d like you there to help promote the Club at our booth and to represent our passion team. Be sure to wear your GVWC t-shirts!

Hydration – The Sweat Test Surprise Result

One of our GVWC members did the sweat test discussed in last week’s newsletter. You may recall the idea is to assess how much fluid you lose while exercising in warm and humid conditions by measuring your weight before and after a workout. The result for one GVWC member was surprising. Over a 40-minute period, she lost a pound—the equivalent of 16 ounces of water. She wasn’t walking her fastest and didn’t feel like she was sweating that much. But losing 16 ounces in 40 minutes is a sweat rate of 24 ounces per hour. She realizes now she’s most likely been dehydrated during some of her races, causing poor performance. In addition, as we discussed last week, dehydration can cause serious acute health issues.

The condition of dehydration is when you lose 2% of your body weight in fluids. For me, that is 3.3 pounds. Under race conditions in warm weather, that can happen in about an hour if I am not drinking anything. Be certain to monitor your fluid needs and take fluid with you on your long and exceptionally hot walks. And take the sweat test to help you better understand your personal hydration needs.

You Are Only Competing With Yourself

During our washed-out Saturday morning, the small crowd who gathered at Winans anyway got into a discussion about race advice for rookie walkers. First, it is so great to see walkers take on their first race. Entering a race is not for everyone, and it is quite alright not to participate. But if you do, we have lots of support for you at the GVWC. So, as some of you take on your first race this summer or fall, here is some solid advice from our roundtable discussion between Jim, Priscilla and me:

  1. Don’t go out too fast. It is easy to get caught up in the hoopla of the race, with all the participants, music, and energy all around you. The adrenalin is flowing and we know you want to get out to a good start. Resist. The. Urge. You need to take time to warm up the first mile, and then get into a good rhythm. Take your time.
  2. Even though you may have a particular time in mind that you want to achieve, rest assured, if this is your first race at this distance, you will have a PR! (personal record). So, relax. You get to brag no matter what!
  3. Don’t try to keep up with others. You are only competing with yourself. Although you may think that you should be able to go the person next to you, quit trying to compete with them. You don’t know their experience, fitness level or race strategy. Maybe THEY are going out too fast and will bonk halfway into the race.
  4. Negative splits. I feel my best when I achieve negative splits. Negative splits means you finish the second half of the race faster than the first half. (And it’s where I get the phrase “Finish Strong!”) By pacing yourself properly, going out somewhat slower in those initial miles, getting into a “groove,” you should be able to speed up a bit toward the end of the race.
  5. Hydrate well! Enough said on that.
  6. Remember: In a race, you walk the first third with your head, the middle third with your legs, and the final third with your heart.

Good luck to all racers, newbies and experienced alike, this racing season!

The Rant – Is It Really a Burpee?

As you must know by now, my favorite body weight exercise is the burpee. It’s a fantastic and efficient workout because it works most every major muscle group. The question raised by Krista, of the 12-Minute Athlete, is, “Do you have to include a pushup with your burpee for it to be considered a burpee?” I say a resounding, YES! I’m a traditionalist. It’s not a burpee without the pushup.

Even though I insist a burpee must always include the pushup, there are many variations for those unable to do the pushup. You’re still working major muscle groups and getting an aerobic workout on top of it. Now here is Krista’s take on the issue. As she probably has to, she played it right down the middle. What’s your take?

Route of the Week

This week’s route can be found here.

Motivation of the Week

Bruises

Finishing Line

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

Larry

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GVWC Weekly Newsletter | July 18, 2017

Greetings!

What a fun walk this past Saturday! About 30 walkers joined us on our newest route, the Winans Hop, which took us essentially from the German Village Winans to their newly opened downtown location. Monica, who owns both stores, presided over the “Grand Welcoming” for GVWC members. Also on hand for the festivities were family owners Joe and Laurie Winans Reiser, who came in from their home in Troy. In addition to free iced coffees and fabulous chocolate samples, Joe surprised us all when he broke out mimosas for the Club! It was a wonderful event. Monica, Laurie, and Joe, thank you so much for your hospitality. You are wonderful partners of the GVWC.

In the newsletter this week, we will focus on three things:  Hydration, hydration, hydration. It is that important.

Here are some members enjoying the new downtown Winans, and Joe breaking out the mimosas!

Hydrate, Hydrate, Hydrate

Everyone who exercises needs to know about hydration. It’s more than just drinking water. It’s about staying properly hydrated under conditions including temperature, humidity, exercise duration, level of exertion, and personal sweat rate. It is particularly important this time of year for athletes, as it is hotter, more humid, and people are walking longer and putting in longer miles to train for half and full marathons.  But, even if you walk less than an hour, or go 5 miles or less, you need to increase you fluids intake, possibly significantly, 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, as well as fueling (getting carbohydrates in the form of Gatorade or gels, for example), 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.

GVWC member, Dr. Steph Ladson-Wofford, a nephrologist, pulled no punches in a recent email to her training group, who are preparing for the Columbus Marathon in October. Here is an excerpt from her email:

For those of us doing marathon training, it’s a good time to start hitting the long miles without long stops. To that end, it is likely to be warm and the risk of heat related injuries increases. I am reading up on the topic and risk factors. With all due respect, if you don’t have water and an electrolyte drink, please do not plan on doing long miles, at least not with me. Our age, certain medications, and heavy exercise all increase the risk of heat exhaustion and stroke. Let me be clear, as Dr. Steph, I want to minimize the risk of this happening. This should be fun, but it should also be safe. I could dialyze you if your kidneys fail due to heat stroke, but I’d rather not. Furthermore, as we learned before, you hydrate the day before a long walk. Make sure that you are getting at least 64 ozs (or about 2 liters) of fluid the day before. In other words, your urine should be a light yellow. If it is clear, you will need to back off a bit. If you are on any medications, do not take a diuretic prior to hitting the road. Bring your snack for just in case fueling. For the new long distance walkers, trying different energy snacks while training is best, not on race day.

Gatorade is typically used during races, so okay to get used to it. However, it contains sugar and dextrose for its carbohydrate, which may cause an insulin spike and fatigue. But it is much better than water alone. Another product you can try is Cytomax. It contains glucose, fructose, and alpha-L-polylactate for its carbohydrate source. In addition to electrolytes (sodium, potassium, and magnesium), it has an amino acid peptide blend. It is mixed in water, and if anyone wants to try it, let me know. Waxy maize can also be used for prolonged carbohydrate fuel, recommended by the sports dietician at OSU. [Names left out to protect the innocent here], you all are very speedy, but will have to smell the roses on the long, training days.  Dr. Steph.

Great advice, Dr. Steph! To supplement Dr. Steph, the American College of Sports Medicine provides good suggestions on hydrating with water and sports drinks.

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!).

Hydration, Part Deux – My Personal Recommendations

To make sure that I hammer home the importance of hydration, particularly this time of year, here are my non-medical doctor general suggestions, based on personal experience and research:

  1. During hot and humid weather, you may need 16oz to 36+oz of fluids per hour. To figure out your needs, do a “sweat test” to measure how much fluid you lose during exercise. See blurb below – “Let’s Get Naked”.
  2. When exercising for one hour of exercise or less, you won’t need carbohydrates (fuel), so you can get by with just water for hydration.
  3. Any exercise exceeding an hour requires fuel (carbohydrates) to replace your energy stores, generally at a rate of 25 to 50 grams per hour. Without replacing the energy you burn during long exercise, your performance will suffer. That means it’ll seem harder and you won’t feel good doing it. Fuel can be a solid, like regular food from the kitchen or a specially-created sports concoction, like a gel or bar; or it can be a fluid, like a sports drink.

Below are examples of various types of fuel needed for a 25 to 50 gram carbohydrate rate PER HOUR:

  1. Sports drink – 15 to 30 oz
  2. Gel packet – 1 to 2
  3. Packet of sports beans – 1 to 2
  4. Sports bar – 1 to 2
  5. Miscellaneous carbohydrate sources such as Gummy Bears and Fig Newtons – check the packages.

 

  1. During hot and humid weather, you should consider your electrolyte needs, too, especially if you sweat a lot like I do. When you sweat, your body loses important compounds, among them sodium and potassium. A consequence of an electrolyte imbalance can be headache, confusion, weakness, and muscle cramping. Fortunately, many of the fuel sources listed above have adequate sodium and potassium levels. To give me an extra boost of sodium, especially during races, I stash in my pockets tiny salt packets (you know, the kind from McDonalds) to stave off cramping during full and half marathons. Muscle cramps have vexed me during many a race. But that’s a story for another day.

Let’s Get Naked

To figure out your personal hydration needs, it is helpful to conduct a sweat test. The sweat test measures how much fluid is lost during exercise by weighing yourself before and after exercise.   Here is what you do:

  1. Set a time where you will work out for one hour during warm or hot conditions.
  2. Weigh yourself naked before the test.
  3. Do your one-hour walk (don’t forget to put your clothes on first).
  4. Weigh yourself again naked afterwards.
  5. Multiple your weight loss in pounds by 16 (one pound equals approximately 16 oz.). This is how many fluid ounces you lost in sweat during your one-hour workout. If you took in fluids during that workout, you need to add those ounces to the total loss as well.
  6. This number is the amount of fluids you need to replace EACH hour to not start the dehydration process.

African American Male Wellness Walk Initiative – August 12

Mark your calendars for August 12 and bring 3 of your friends and family to the African American Male Wellness Walk Initiative. The GVWC will have a Passion Team. We are shooting for 50 team members to support this important event. The AAMWWI has a similar message as the GVWC: move more, know your numbers, and get to your doctor. The GVWC had fun putting together a promotional video last month. Recognize any faces?

GVWC Want Ads

Free New Albany Walking Classic Entrance Fee

Looking to walk the New Albany Walking Classic? Not signed up, yet? This is your lucky day.  Deb Hudson is graciously offering up a free entrance fee she won at a race last week. The first person to email me with the request and it is yours free!

Route of the Week

This week’s route can be found here.

Motivation of the Week

pain today

Thanks, Darla K. for the contribution.

Finishing Line

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

Larry

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GVWC Weekly Newsletter | July 11, 2017

Greetings!

It was another great crowd Saturday. It is always great to see so many people getting outside, breathing fresh air, challenging themselves to walk a little further or a little faster than last week—maybe even running a few sets of stairs at the Statehouse—and then hanging out afterwards at Winans enjoying great company. This is what the GVWC is all about: fitness, competition, and community.

In this week’s newsletter:

  • Special treat this Saturday: new route and celebration at the new downtown Winans
  • Promoting playground fitness: Get outside to walk, do strength exercises, and maybe bring out your inner kid
  • Deb Hudson – PR!
  • GVWC Want Ads
  • AAMWWI – August 12

Celebration at Winans Downtown This Saturday! 

Winans is hosting us at their new downtown location at the northeast corner of High and Rich Streets, just off Columbus Commons after our walk this Saturday. If you have not been to the new store, it is beautiful! We will be treated to iced coffees and samples of Winans chocolates!

We will meet at Schiller Park—as usual—and complete our 3 and 5-mile routes at the new Winans. You can find the new “Winans to Winans” route on the website. Rest assured, the pink arrows on the pavement will provide directions to make sure everyone gets to the right place.  Note that it’s a little less than a mile to walk back to Schiller afterwards.

Coinciding with the Gallery Hop, we will walk this new route and end at the Downtown Winans the first Saturday each month – the Winans Hop!

Stairs Challenge

Maureen is the GVWC Stair Master. She often leads the group up and down the steps on the north, west and south sides of the Statehouse, as well as the steps along the Scioto Mile. Keeping with Maureen’s affection for using the natural environment, check out this routine, a video from the 12-Minute Athlete website, to spice things up. The 12-Minute Athlete put together creative and challenging ways to get a solid workout using stairs. This could be a stand-alone workout, tacked on to the end of a walk, or incorporate into our mid-walk workout.

As we talk about frequently, don’t wait to find the perfect gym or class or piece of equipment to start a fitness routine. Just turn the steps at the Statehouse, bleachers at the local high school football field, or your neighborhood school jungle gym into a fantastic workout. You are only limited by your imagination. No membership or fancy home equipment required, or being held hostage to that yoga class schedule. Get outside and move!

Taking Advantage of the Outdoors

As an addendum to the previous blurb, this is the time of year to take advantage of the great outdoors. Stop going (at least temporarily) to your local gym for your workouts. Instead, get outside, get creative, and go breath some fresh air. Go to your local school or neighborhood playground for some fun and sweat. But, don’t take my word for it; check out the “happiness” benefits associated with outdoor workouts in this article from MindBodyGreen. And, while you are at it, check out this article from Men’s Health Magazine for an outdoors jungle gym workout.

Last year, some of us worked out at the Scioto Audubon obstacle course. Let me know if you’re interested in doing the obstacle course again this year. It’s both fun and challenging!

Here is a picture of me testing out the jungle gym equipment at a local park in Jerusalem a few weeks ago.  I almost look like the guy in the Men’s Health article, right?

Larry on Jungle Gym -Jerusalem

PR – Deb Hudson!

Congratulations to Deb Hudson for a PR (36:40) in the New Albany Independence Day 5K on July 4. Deb finished 3rd overall for women in the race walk division. All that Orange Theory work must be making her stronger because, as you know, strength improves speed. Way to be! Below is Deb collecting her medal—and a 20 pound apple pie. Wait, what?

Deb Hudson NA Independence Day Winner and Pie

African American Male Wellness Walk Initiative – August 12

Mark your calendars for August 12 and bring 3 of your friends and family to the African American Male Wellness Walk Initiative. The GVWC will have a Passion Team. We are shooting for 50 team members to support this important event. The AAMWWI has a similar message as the GVWC: move more, know your numbers, and get to your doctor. The GVWC had fun putting together a promotional video last month. Recognize any faces?

GVWC Want Ads

Free New Albany Walking Classic Entrance Fee

Looking to walk the New Albany Walking Classic? Not signed up, yet?  This is your lucky day.  Deb Hudson is graciously offering up a free entrance fee she won at a race last week. The first person to email me with the request and it is yours free!

Garmin Forerunner 305 GPS Watch

Anyone interested in purchasing a nearly new Garmin Forerunner 305 with heart rate monitor strap? Retailing at $250, it’s a steal at $25. The first person to email me with the request and it is yours.

305 Garmin

Route of the Week

This week’s route can be found here.

Motivation of the Week

No words needed

Finishing Line

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

Larry

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GVWC Weekly Newsletter | July 4, 2017

Greetings!

Happy July 4th!  I hope everyone had a great holiday weekend. We had a terrific turnout on Saturday, both with new walkers and old friends coming back out. Here is what you will find in the newsletter this week, including officially making Otto’s Route part of the GVWC weekly walk route rotation:

  • Kudos to City of Columbus and Columbus Metro Parks
  • National Senior Games – Cindy Does It Again!
  • Otto’s Route
  • Ending Walk July 15 at New Winans Downtown
  • Pelotonia is Here Soon
  • AAMWWI – August 12 – Mark the Date – Bring Friends

Pictures from last Saturday – Schiller Statue Start, Scioto Mile Stairs, Winans Finish:

Red, Wipe, and Broom!

The City of Columbus hosted its largest downtown party once again last night for the Fourth of July holiday. Red, White & Boom is always a fantastic event, attracting about 500,000 people to downtown Columbus. What really amazes me—and what is truly appreciated by downtown residents—is the spectacular cleanup job that the City of Columbus’ Recreation & Parks Department and Columbus Metro Parks does after the event. I walked this morning and was amazed. Though I know it to be true, because I’ve witnessed it in years’ past, in less than 12 hours after the fireworks ended, the areas along the Scioto Mile and Scioto-Audubon Park were back to normal. No litter, no trash cans, no fences, no messes. The Porta-Johns had already been removed. All that was left was our beautiful riverscape. Congratulations—and a big THANK YOU!—to the City and Metro Parks on a job well done!

National Senior Games – Cindy Does It Again!

Are you looking for some motivation, some inspiration, or better yet, looking to inspire others?  Look no further than the Senior National Games. The games are held every other year. This year they were in June in Birmingham, Alabama. This article from the Runners World blog gives you a good flavor of the games. Some GVWC members have participated in the state and National games. This year, Cindy Wildman competed again at the National Games. As usual, Cindy was awesome. She took home the Bronze Medal in the 5000 Meter Race Walk. Cindy not only enters race walking competition, but also competes in Triathlons. Congratulations, Cindy! You are an inspiration to all! Here is a picture of Cindy with her Number 1 fan, husband Gary.

Cindy Senior Games 2017

Otto’s Route

To keep things fresh, the GVWC rotates between 3 cool routes through downtown Columbus each Saturday. We’ve added a new route to the rotation: Otto’s route. The week I was on vacation, Otto took the group on a new walk over to Greenlawn Avenue and onto the Scioto Trail south along the river. It is a nice, quiet trail, and is especially well-suited for hot summer days because as it is tree-lined and canopied. You can find the new route at this link on the website which also provides a route map from Map My Run. When you get to the route on the website, just click the Otto’s route link. Thanks, Otto!

Ending Walk at New Winans Downtown Shop – July 15 

Speaking of new route, we will have a 5th route at the GVWC. Tentatively scheduled for Saturday, July 15, we will meet at Schiller Park, as usual, but we will end our walk at the new Winans, located at Rich and High Streets. Everyone will just need to walk less than a mile back to the German Village from the Downtown Winans. The new store, which looks fabulous, will also serve wine. (Maybe not appropriate beverage post-Saturday-morning walk.) If all goes well, we will end our walks at the Downtown Winans once a month. The new “Winans to Winans” route is also on the website.

Pelotonia  – A Month Away

If you have lived in Central Ohio for a while, you know of Pelotonia. Perhaps you have participated as a rider or a volunteer in this powerful bike-riding event to raise money to eliminate cancer. Like me, you’ve probably donated to many people’s rides. In its 9th year, the organization has raised over $135,000,000, 100% of which goes to cancer research. You probably know of many participating like, Eric Albrecht, the husband of GVWC member, Brooke. Eric, has recently been dealing with his own health issues, so this year is a particularly special ride. Here is the Pelotonia page, where you can look for participants such as Eric, and contribute to the cause.

African American Male Wellness Walk Initiative – August 12

Mark your calendars for August 12 and bring 3 of your friends and family to the African American Male Wellness Walk Initiative. The GVWC will have a Passion Team. We are shooting for 50 team members to support this important event. The AAMWWI has a similar message as the GVWC: move more, know your numbers, and get to your doctor. The GVWC had fun putting together a promotional video last month. Recognize any faces?

Route of the Week

This week’s route can be found here.

Motivation of the Week

williamshakespeare106076

Finishing Line

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

Larry

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