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GVWC Weekly Newsletter | May 23, 2017

Greetings!

Memorial Day weekend coming up? Crazy! Be sure to start your long weekend off right with a Saturday morning walk with us through downtown Columbus.

In the newsletter this week:

  • GVWC women take to the streets of Cleveland
  • fit-Foodie retake
  • Shilpa Padia using the latest in radiation technology for breast cancer patients
  • The GVWC is making a video with the AAMWWI Saturday morning June 3. We will meet at 9:30am for our walk. Video 11:30am.  Be there!
  • Sign up for GVWC Passion Team for the AAMWWI on August 12
  • 67 Weight Loss Tips – good habits to create

Below are Deb and Vicky, who walked in honor of our friend, Gloria Lotz, in the Race for the Cure on Saturday. We are thinking about you, Gloria!

For Gloria

Girls Weekend Racing in Cleveland

Congratulations to Caroline, Dr. Steph, Karin, Chris, Mo, and Linda who participated in a variety of races and in multiple combinations in Cleveland last weekend. Distances ranged from 8K, 10K, and half marathon. Special kudos to Chris for completing her first half marathon. She says that she is ready for another one. That’s a good sign. Way to be ladies!

The girls of Cleveland 2017

Redo fit-Foodie

Here is another link to the last week’s fit-Foodie review by Darla Kaikis. Technical difficulties, which impacted the formatting, have been fixed. Apologies to Ms. Fit-Foodie.

Shilpa Shines

Congratulations to GVWC member, Shilpa Padia, MD, co-medical director of Breast Cancer Services for Mount Carmel Health System, for being featured in an article in Columbus CEO Magazine this month about the cutting edge radiation technology she uses to treat breast cancer patients. The treatment involves a one-dose application of Intraoperative Radiation Therapy, delivered over a period of about 20 minutes at the time of surgery. It reduces the amount of radiation exposure, and the one dose eliminates the need and hassle of returning daily for weeks of radiation treatments. This is a meaningful innovation in treatment for patients. Way to be, Shilpa!

Be There! June 3 Saturday Morning (Time Change 9:30am Start of Walk) – GVWC Makes Promo Video with AAMWWI
Mark your calendars! On June 3, our walk will start at 9:30am.  A crew from the African American Male Wellness Walk Initiative (AAMWWI) will be out to film and interview us at 11:30am after our walk. They will collect footage for a promotional video they are preparing for their upcoming AAMWWI 5K Walk on August 12. So, wear your GVWC gear.  We will be joined by Black Men Run, and two former OSU basketball standouts, Scoonie Penn and Tomeka Brown, to shoot the video.

You may recall, this year the GVWC is partnering with the AAMWWI. We will have a booth at the 5K Wellness Walk and will participate in the walk (see “GVWC Passion Team” below). Check out this promotional video with Mike Jackson.

Pulling the GVWC Passion Team Together for August 12 AAMWWI Walk

We committed to having 50 members and friends of the GVWC to join our AAMWWI Passion Team. A passion team is a group (could be a club, family or group of friends) committing to the Wellness Walk. They expect to have 20,000 people at the 5K event this year.  The GVWC and AAMWWI have very similar messages. Theirs:  move more, know your numbers, and get to your doctor! So, who better to be ambassadors of walking than the GVWC.

I am working on securing our team.  So, please let me know if you will commit to walking and if you will bring friends or family members. It’s free to participate!

Weight Loss – Here are 67 Tips!

Thank you, Drew Smith, co-president of the North Carolina chapter of the GVWC for submitting this article from the My Fitness Pal blog. My Fitness Pal lists 67 science-backed weight loss strategies, many of which we have seen before. None of the tips are related to fad diets or get-slim-quick schemes. Like we advocate at the GVWC, these tips are rooted in becoming habits. Establishing healthy habits helps us achieve and maintain our ideal weight.

Just to clarify for some of you, when you see the tips about drinking, it does not refer to alcoholic drinks. So, settle down.

Route of the Week

This week’s route can be found here.

Motivation of the Week

eat like you

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 |May 16, 2017

Greetings!

Just in time for Mother’s Day, Mother Nature pulled out all the stops by providing spectacular weather over the weekend. I hope all our GVWC moms enjoyed the day. For those of us whose moms are not with us any longer, we certainly felt your sunny smiles shining down on us.

Welcome Diedre and Janet who walked with us for the first time Saturday. We hope you will become regulars!

Remember this Saturday is the Komen Race for the Cure. Those who drive to Schiller might run into traffic. To avoid getting mixed up in the Race, our route this week will take us through the Topiary Park.

In the newsletter this week (lots to read – pace yourself):

  • New GVWC Apparel Order – t-shirts, tank tops, and caps – Tell me by Sunday!
  • The fit-Foodie is back
  • Saturday, June 3 – GVWC makes promotional video with the AAMWWI
  • Cleveland half marathon-bound
  • Find a park – do your strength workouts there
  • Redevelopment in Merion Village

Darla captured the two scenes below. First, the beauty of the Statehouse early in the morning. Second, which turns into a nightmare when you realize, on closer inspection, Mo is making us run the Statehouse stairs. Nonetheless, stairs make you stronger!

statestairs

T-shirts, Tanks, and Caps – Need Order by Sunday

I am placing another GVWC apparel order.  Here are the options with pictures below:

  1. Short sleeve t-shirt:  $25.  Women colors – purple (no XL) or gray.  Men colors – blue or black
  2. Tank top:  Women $25.  Colors – purple or gray. Men $30.  Color – black only (not pictured).
  3. Caps:  $27.  Unisex, one size fits all.  Colors – black or white.

Please email me with your order by this coming Sunday, May 21.  Tell me the size, gender, color and number of items of each.  All shirts are gender specific. Please make checks out to German Village Walking Club, mailed to 41 W. Frankfort Street, Columbus, Ohio 43206.

Sorry, I can’t get vests or jackets until September.

gear may 2017

The fit-Foodie is Back – El Arepazo Latin Grill

Back by popular demand, the “fit-Foodie” reviews Arepazo Tapas Bar Grille, a Latin American restaurant located in the Brewery District. Arepazo’s dishes come from Central and South America, Mexico, the Caribbean, and Spain. This Latino delight did not disappoint and the fit-Foodie gave the restaurant 4.5 medals out of 5. Read the full review of Arepazo, by fit-Foodie Darla Kaikis, at the GVWC website.

Saturday Morning June 3 – GVWC Makes Promo Video with AAMWWI
Mark your calendars! On June 3, a crew from the African American Male Wellness Walk Initiative will be out to film us during our regular Saturday morning walk. They will collect footage for a promotional video they are preparing for their upcoming AAMWWI Walk. You may recall, this year the GVWC is a partner with the AAMWWI. We will have a booth at the Walk on August 12 and will participate in the event. Our goal is for at least 50 members and friends of the GVWC to join our Passion Team. (Look for details in a future newsletter.) The purpose of the Walk, which is free to participate, is to get the word out about the healthy benefits of walking. Who better to be ambassadors of walking than the GVWC? Hence the camera crew on June 3. Be sure to come out to walk with us — and wear your best GVWC outfit. “Alright Mr. DeMille, I’m ready for my closeup.”

Good Luck to All in Cleveland Races this Weekend

Good luck to Mauren, Shelley, Linda, and Dr. Steph as they head to Cleveland to participate in the 8K Saturday and the half marathon on Sunday.  Cindy, who has boundless energy, speed and stamina, will compete Sunday in the full.

Karin will be doing the half marathon on Sunday along with Chris Coenen, who we give a special send off as she attempts her first half marathon. Chris, you have trained well. Don’t get caught in the hype at the start and go out too fast. Just stay in control and finish strong. You got this!

Good luck to all and walk like the wind!

Seriously, You’re Going to the Gym to Lift Weights?

As the old saying goes, we gotta make hay while the sun shines. For fitness buffs in Columbus, when spring has sprung, that means taking full advantage of the beautiful weather by doing our strength training outside. We can breathe fresh air, feel the sun on our faces, and just enjoy … well, being outside!

All it takes is a little creativity. Start with the jungle gym at your local school. On Saturday, while strolling through nearby downtown neighborhoods, Andrea and I discovered an exercise circuit playground, initiated by Project Fit America, next to the former Africentric High School at the corner of Livingston and Grant avenues. While nothing fancy, this collection of equipment allows users to accomplish many exercises. From pole-climbing; to working on upper body strength on the monkey bars, the pull up bar and the parallel bars; and to using the benches for step ups, box jumps, lunges, and incline pushups and planks. Men’s Fitness Magazine has lots of great suggestions on playground exercises as well as important tips on technique.

Those of you who are ready to get more intense, head out to the Scioto-Audubon’s obstacle course for tire-flipping, cargo net-climbing, balance beam-crossing, and wall-scaling. I will be there most Thursday nights after work this summer. Please join me!

Cool Columbus Redevelopment Continues

Because the GVWC is an urban walking club, in addition to health & fitness, we promote what’s cool about living in the urban core. As you know, many of our routes are centered on walking through revitalized areas, like the Scioto Audubon and the Scioto Greenway Trail. Adding to the list, just east of German Village, in Marion Village, a super cool project has just completed. The development is a renovation and revitalization of the 117-year-old former Barrett Middle School. The school itself has been redeveloped into apartments as the center piece of this new neighborhood. New apartments, condos and single family homes are being constructed around the Barrett. Read more about Merion Village school’s history preserved in makeover into apartments from the Columbus Dispatch. A GVWC member recently moved in—and another “hopefully soon to be” member lives there, too.

Route of the Week

This week’s route can be found here.

Motivation of the Week

motivate

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 | May 9, 2017

Greetings!

It seemed unrelenting, but the rain finally stopped by early Saturday morning. Though it was brisk, it was sunny when the Club embarked on a refreshing new route—starting and ending at the Topiary Park. This was all followed by a terrific brunch in their lovely home thanks to the hospitality of Nancy and Jeff. Back to good old Schiller Park this Saturday.

In the newsletter this week:

  • Awesome brunch!
  • The French. A Way of Life
  • Flying Pig Success
  • Race Review – Pro Football Hall of Fame Half Marathon
  • GVWC Out in the Community

Wonderful Brunch on Saturday

Thanks to Nancy and Jeff who hosted the GVWC for brunch in their lovely home last Saturday after our walk. Prior to the walk, Nancy gave an historical and entertaining overview of the Topiary Park, the adjacent former School for the Deaf (now Cristo Rey Columbus High School), and the homes in the neighborhood, including their own. The Club then did a 3-miler around downtown, providing just another perspective of downtown Columbus.  Afterwards, we enjoyed a delicious brunch and lively conversation. Nancy and Jeff, thanks again for opening your home to us!

You Don’t Need to Live in Paris to be Fit

You don’t need to live in Paris to be fit. But for the French, being fit is a way of life. They don’t think twice about it. Americans, not so much. Here are six tips observed about French women that help them stay in shape with seemingly little effort, according to Mindbodygreen.  Although Columbus doesn’t have the Eiffel Tower, the Louvre, Seine River, or the Champs-Élysées, we do have a cool downtown—and it’s getting cooler every month. We can ride, walk, run, buy local, relax and play—just like the French. A votre santé!

Flying Pig Races – Cincinnati

Congratulations to Deb Chenault and Laura Modisette for completing the 3-Way with Extra Cheese Challenge at the Flying Pig in Cincinnati over the weekend. The 3-Way plus Extra Cheese, named for one of the famous dishes of the sponsor, Skyline Chili, is comprised of a 1-miler, 5K, 10K and half marathon.

Deb bowed out of the half because of lower-back issues, but Laura completed it all, racking up some incredible numbers as provided by Laura:

Including runners, I was 3/16 in my age group in the 1 mile; 11 out of 74 in the 5K, 12 out of 60 in the 10K, and 15 out of 70 in the Half. In the Half Marathon walk division, I was 36 out of 814 including all age groups. As you always say, finish strong. I pretty much hurt all over and couldn’t have pushed any more in the Half.

Well done, ladies!

Race Review – Pro Football Half of Fame Half Marathon

Congratulations to Linda Romanoff, Stephanie Ladson-Wofford, and especially Jim Matysiak for completing the Pro Football Hall of Fame Half Marathon last week. Jim who was a trooper considering his knee was not 100% healthy. Here is Jim’s review of the race:

I managed to squeak another Half out Sunday with my knee not feeling too,
too bad afterward! I was slower than usual, (2:55) but I only did 3 practice walks this Winter, while being very cautious with my knee.

The race itself is nice.  It was a small entry field of about 5,500. The course this year was changed as the Canton McKinley Stadium is being remodeled.  That was the starting and ending venue in previous years. We walked through some pretty nice neighborhoods in Canton, highlighted by the park surrounding the McKinley Memorial which is awesome to behold. Every mile was marked by a poster of a different football star.

The shirt was nice, the medal was unique, we all received a fleece blanket, free entry to
the Football Hall of Fame afterward, and the hot dogs were wonderful at the
conclusion.  This was also the cheapest Half I ever did when I registered last Fall, –
$26.00.  This course is a nice race for a first time Marathoner or a racer who wants a flat, fast course.

Congratulations, Jim, and thanks for the contribution to the newsletter.  Heal up that knee!

Canton Half Medal2

GVWC Out in the Community – Serving the Community Meal at the Reeb Avenue Center

The Club will be serving another Community Meal at the Reeb Avenue Center on Tuesday May 23. The dinners, which are provided by the Mid-Ohio Foodbank, are served at Southside Roots:  Café.Market.Kitchen. We have 16 volunteers schedule, so we are good to go for the evening.   Looking forward to it again. If you are interested in helping out with future meals or other community events, please email Frank Stoy, our GVWC Community Committee leader,

Route of the Week

This week’s route can be found here.

Motivation of the Week

Einstein solution

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 |May 2, 2017

Greetings!

Congrats to Dr. Steph Ladson-Wofford, Linda Romanoff, and Jim Matysiak who raced at the NFL Hall of Fame Half Marathon in Akron on Sunday, and Jim McVay who participated in a storm-shortened Cap City Half Marathon on Saturday.  Once the storm reached its full intensity, it got pretty scary.  Picture of Steph and Linda below.

In the newsletter this week:

  • Walk Starts at Topiary Park this Saturday
  • Handling Saturday’s Downpour
  • GVWC members featured in GV Spotlight
  • Walking is Good for the Brain
  • 261

Cap City Half 2017

GVWC Walk Hosted by Nancy and Jeff – This Saturday

This Saturday the GVWC goes on the road, so to speak. We will meet at the Topiary Park (480 E. Town Street) for our walk. Afterwards, Club members Nancy Recchie and Jeff Dalby will host us for refreshments at their home, 382 E. Town Street. There is metered parking on Town Street. Please email me by Wednesday if you plan to attend.  Try to get there a little early.

We will do a simple 3-miler that morning. We will head west on Town to the Scioto Mile, go south to the Main Street Bridge, across the bridge, north on Washington BLVD. (between COSI and the River), turn right on the Broad Street Bridge, take Broad Street all the way back to Washington AVENUE, turn right and take it a block back to the Topiary Park. (Our route is bounded to the west by Washington Blvd and on the east by Washington Avenue. Crazy!)

Jim Is All Wet – In His Own Words

As I mentioned, Jim McVay walked the Cap City Half Marathon last Saturday before the race was cancelled due to the storms.  Here is Jim’s account of his ordeal.  Thanks, Jim, and glad you were safe.

I think you all know that there was a race this past Saturday called the Cap City Half Marathon. I didn’t know that the storm on the way had the same name! It started out innocently enough, no rain before the start, and not a drop till around the 3-Mile mark. Then it was light to moderate rain off and on for the next couple of miles. No biggie, it’s just water! Then around Mile 6 things changed a little bit. A bolt of lighting followed by thunder almost immediately which means it’s real close and all bets were off! It wasn’t long before the police drove up High Street ordering everyone onto the sidewalks. They didn’t say shelter in place or even that the race was over, just get on the sidewalk! So quite a few people kept going on the sidewalk into downtown where we were let through the fence so we could turn and go back up High Street and cross the finish line! Woohoo!

It was just pouring down at this point. Lightning was directly overhead, they were telling people over the apparently non-conductive PA system to shelter in place, and don’t touch anything metal! So I calmly grabbed my metal medal out of a soggy box and walked past the Ohio Theater towards the commons and my parking garage. There wasn’t any pizza, tequila, beer, or anything resembling refreshments left, just a lot of wet people!

I did get something out of this besides wet! Today I received a congratulatory email from the race thanking me for my participation in the race! It also had my stats for the race. The only one that matters is my finishing time……..1:44:08! Woohoo! That’s a new PR no matter how you look at it! Fastest Half I’ll ever see unless there’s another storm!

Here is the last picture taken of Jim during the race:

Jim at Cap City

Phyllis Duryee Spotlight on German Village

Congratulations to GVWC member, Phyllis Duryee, who, as a long-time resident of German Village, was recently interviewed by the German Village Society about her experience living in the Village. The short version of her interview is an easy 2 minutes. While you’re at it, check the archives (scroll about a dozen people down) to find GVWC member, Sandy Kight’s, interview. I won’t spoil it, but there’s a lot of unlikely discussion about White Castle. I’m thinking it’s time we should revive the Scotch and White Castle parties!

Walking Makes Your Brain Work Better

A study referenced in an article from the NYDailyNews blog, shows that a foot’s impact on the ground during walking significantly increases the supply of blood to the brain. For me, my early morning walks allow me to organize my day or work through issues that have been bugging me. Walking just helps me clear my mind. Walking is as much about mental wellness as it is physical wellness. Otto Beatty, thanks for sending the article to me!

261

You all know that number, right?  261?  That was the bib number Kathrine Switzer wore when she became the first woman registered (under K.V. Switzer) to run the Boston Marathon. That was April 19, 1967. As unbelievable as it may seem today, woman were not allowed to run in Boston, or any other marathon for that matter. It was thought to be too strenuous or dangerous for women to run.  You know, being so dainty and all. Switzer proved the doubters wrong by finishing the race, even after the race director tried to tackle her and throw her off the course. Switzer ran the 2017 Boston Marathon—50 years later, at the age of 70—to commemorate the momentous event.

Check out this terrific article from the Washington Post recounting both runs. Switzer completed that first marathon in 1967 at the age of 20 in 4 hours and 20 minutes. At 70, she ran it in 4 hours and 44 minutes! Katherine was given the same bib number for her 2017 marathon, and the Boston Athletic Association announced they would not assign bib number 261 to any future competitors as an honor for Switzer.

Route of the Week

As discussed above, we are not starting at Schiller Park this Saturday. We will meet at the Topiary Park for a 3-miler followed by refreshments at Nancy and Jeff’s.

Motivation of the Week

seth

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 | April 25, 2017

Greetings!

I hope you had a great weekend. Me? Not so much. But more about that later in the newsletter. As for walking next weekend, don’t forget we’re competing with the Cap City Half Marathon. Road closures may require you to take a different route to get into (or out of) the Village that morning. We will do the Topiary route to avoid getting mixed up with the race participants.

In the newsletter this week:

  • Eye Problems
  • Congrats on Last Weekend’s Races
  • Nancy and Jeff to host GVWC Walk on May 6
  • Crossing the Street During the Boston Marathon
  • Why Shoelaces Untie

I Got An Eye Problem – I Can’t See Going To Work This Week

As you may have heard, I had an emergency procedure on Friday afternoon in the surgeon’s office to fix a detached retina in my right eye. The only thing I’ll say about the procedure is that it involved a needle and my eyeball. Yikes! I went back to the retina surgeon, Dr. Dominic Buzzacco, the next morning. After confirming the procedure was successful in reattaching the retina, he used a laser to repair the tear that caused the retina to detach in the first place. All of this was to avoid traditional surgery. The good news is that, so far, it appears both procedures have been successful. The bad news is, I am off work until Wednesday. Indeed, I am not permitted to do anything more strenuous than sitting upright in a chair watching TV. (In fact, I’m dictating this newsletter to Andrea as we speak.) Yes, that’s right, since Friday evening, all I have done all day and all night, is sit upright. Sometimes with my eyes open. Sometimes with them closed. What I wouldn’t give to lie flat…even for a moment. Haha!

Tuesday morning update:  I saw Dr. Buzzacco this morning, and he confirmed the success of the procedures.  He has released me to do almost all my normal activities (no push ups, chin-ups, burpees until this weekend).

How does a retina become detached? The center of the eye is filled with a jelly-like material—called vitreous—which can pull away from the retina and, in some cases, can tear it. Fluid can then leak through the tear, which allows the retina to detach from the back of the eye. This causes a loss of vision. While flashes and floaters do not always signify a retinal tear or detachment, they can be a warning sign, which was true in my case. I had been bothered for several months by floaters. Though they were a nuisance, my eye doctor told me they were nothing to worry about unless a “curtain” came across my eye. That happened on Friday. The retinal surgeon said it was a good thing I got there when I did. Catching it early greatly improves the outcomes.

Most people with retinal detachments have a genetic predisposition. My mother also experienced a detached retina, though she had hers surgically repaired. Retinal detachments are more likely as we age because the vitreous becomes watery over time. It’s just coincidence that mine happened just one day after my 60th birthday—though I can’t help feeling like the wheels are beginning to fall off.

The lesson here is to not mess around with something like this. If you feel like something is not right with your eyes, get to your doctor immediately!

Congrats to All Who Raced Last Weekend

Congratulations to all GVWC members who completed the Carmel (Indiana) Half Marathon on Saturday. By all accounts, it was a terrific course, though it was hillier than expected. Toni Bailey completed her first-ever half marathon. Well done! Deb Hudson scored a PR, crushing her best time by nearly 12 minutes—almost a minute per mile faster. Now that’s impressive! Pictured below are Toni and Deb, along with Steph Waterman and Vicky Brunetto (looking particularly awesome in her GVWC shirt!). Great job, ladies!

Carmel Half 2017

Good Luck to All In Upcoming Races

Look for Jim McVay on Saturday. He’s competing in the Cap City Half Marathon. On Sunday, Stephanie Ladson-Wofford and Linda Romanoff will compete in the Canton Hall of Fame Half Marathon. Good luck to all!

GVWC Walk Hosted by Nancy and Jeff – May 6

Don’t forget: A week from Saturday, Club members Nancy Recchie and Jeff Dalby will host the GVWC walk at their place. We will start and finish the walk at their house, a block from the Topiary Park. Nancy and Jeff have graciously invited us into their home afterwards for some refreshments. More details to come, but please email me if you plan to attend.

How Did the Chicken Cross the Road?

Well, not chickens, exactly. But it’s crazy to watch the crowd crossing the street at the Boston Marathon. According to the good folks at Runner’s World, who posted this video, it’s positively mesmerizing. Andrea and I experienced such a street crossing at the Chicago Marathon. Whoever came up with this feat of engineering is pure genius!

Untangling the Mystery Of Why Shoelaces Come Untied

Did you know there’s science behind shoelace-tying success? Oliver O’Reilly, professor of mechanical engineering at the University of California, Berkeley, and two graduate students have published a paper, in Proceedings Of The Royal Society Academy, titled “The roles of impact and inertia in the failure of a shoelace knot.” And you thought you learned everything you needed to know in kindergarten.

Thanks to Earth Volunteers

Thanks to Jim, Maureen, Tim, Karen, David and Karin for helping out at the GVWC booth at the celebration of Earth Day at Columbus Commons this past Saturday. Thanks also to Andrea for covering my shifts. You’re a champion. And I’m also going to buy you a new purse.

Route of the Week

This week’s route can be found here.

Motivation of the Week

Single Step

Finishing Line

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

Larry

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German Village Walking Club Weekly Newsletter | April 18, 2017

Greetings!

I hope everyone had an enjoyable Easter weekend and was able to take advantage of the beautiful weather. The GVWC made my weekend not just enjoyable, but memorable. Thank you all!

In the newsletter this week (lots of stuff – pace yourself):

  • The thoughtfulness and generosity of the GVWC members
  • Turning 60. Time to back it down a notch?
  • How’d the burpee challenge go?
  • Spring racing season begins!
  • Superfoods – another list
  • Nancy and Jeff hosts GVWC Weekly Walk on May 6
  • Earth Day celebration this Saturday, April 22

A Most Thoughtful and Amazing Gift!

Thank you GVWC members for the incredible surprise birthday brunch and gifts on Saturday for my 60th birthday. You are the best! In particular, I was overwhelmed, and overcome, when you presented me with the mock-up of the brick paver (pictured below along with my new ID lanyard). It is, indeed, a most thoughtful and amazing gift from some of the most thoughtful and amazing people.

Every Saturday morning, I get so much joy seeing such camaraderie on display as we walk our routes together. We’re certainly a tight-knit group, but we’re welcoming to new members. I love that. I also love listening to your stories—triumphs and tribulations—about your personal health and fitness. I get a kick out watching you all, not only improve your own lives, but helping others with their own journey to great health and fitness. Whether you realize it or not, you each have become ambassadors for improving the health and wellness in our community. To me, that’s what this brick represents: community and health & fitness.

The paver, which commemorates the establishment of the Club, will be installed at Frank Fetch Park in 4 to 6 weeks. Perhaps we can get the Club together to be there when it is installed. With this brick paver, we can all take pride in knowing that the GVWC will be remembered in perpetuity at such a beautiful place as Frank Fetch Park.

frank-fetch-park60. Now What?

Ok, now that I have hit 60, do I change the way I work out? Does this give me license to back off my workouts? Eliminate burpees? Stop entering races? Do I get to do lighter weights because I might hurt myself in some way?

Well, Dr. Stephane Ladson-Wofford sent me a timely article from the New York Times entitled “The Best Exercise for Aging Muscles.” The article summarizes an exercise study conducted by the Mayo Clinic using two groups of men and women. The first group was comprised of 30-year-olds and younger. The second was 64 and older. The 12-week study had participants do one of four different types of exercise routines including interval training (periods of high intensity exercising). All participants improved by the end of the study, but researchers found that interval training—especially for the older group—showed increased activity levels for significantly more genes, particularly those genes responsible for mitochondria activity (the energy component of a cell). From the article:

“It seems as if the decline in the cellular health of muscles associated with aging was ‘corrected’ with exercise, especially if it was intense,” says Dr. Sreekumaran Nair, a professor of medicine and an endocrinologist at the Mayo Clinic and the study’s senior author.

Well, I guess I will not change my exercise routine. In fact, I may need to step up my game a bit!

Burpee Challenge Over! Or Is It?

I completed the burpee challenge on Saturday, along with Maureen Redovan. There are a couple other people who are still working on completing the challenge. As you may recall, the challenge involved performing 30 burpees per day for 15 consecutive days. It was based on an article I found in Runners World by a runner who created the personal challenge to see how it impacted her running performance. In the end, she said it made her a stronger runner and she may continue to include burpees in her fitness activities, though not every day.

The burpee challenge for me, was – well, challenging. I am sure I improved my burpee performance over those 15 days, meaning I got a little better at them. I could do them more smoothly, maybe more quickly. But they never became easier. I felt tired—especially in my legs—during the last 5 days of the challenge. Normally, I rest at least one day between doing strength workouts. Rest is important to recovery. In the end, I could do 20 consecutively before needing to take a 20- to 30-second break.

Moving forward, I will add burpees to the end of my 3-milers on Tuesdays and Thursdays. Presently on those days, I do a set of pull-ups and a set of chin-ups after my 3-mile walk. I will now add 10 to 15 burpees to the routine. I may also sprinkle them in on another day, but leave it up to how I feel.

If you haven’t tried them yet, burpees are one of the best total-body-weight exercises. They make for a great high-intensity interval training (HIIT) session. As you know, you can do them anywhere, anytime. Burpees require no equipment. No muss, no fuss. Oh, how I love to hate the burpee. Here is the typical burpee method (that is one burpee):

burpees

Spring Racing Season – GVWC Members Lacing ‘Em Up

Good luck to all GVWC members doing half marathons over the next couple weeks. This Saturday, good luck to Toni Bailey, who is competing in her first half ever! Toni, along with Vicky Brunetto, Deb Hudson, and Steph Waterman are competing in the Carmel (Indiana) Half Marathon. On the following Saturday, April 29, good luck Jim McVay in the Cap City Half Marathon. And, on Sunday, April 30, good luck to Stephanie Ladson-Wofford and Linda Romanoff in the Canton Hall of Fame Half Marathon.

Superfoods

Every now and then I like to review lists of so called “superfoods” to see how I stack up with those recommended. This article from the VeryWell blog provides 10 such foods, saying that it is important to eat a wide variety of power foods to help ensure optimum health. How many on this list do you regularly eat?

GVWC Walk Hosted by Nancy and Jeff – May 6

Mark your calendars for May 6. Club members Nancy Recchie and Jeff Darbee will host a GVWC walk at their place. We will start and finish the walk at their house, a block from the Topiary Park. Nancy and Jeff have graciously invited us into their home afterwards for some refreshments. More details to come, but please email me if you plan to attend.

Next Up in the Community – Earth Day Celebration – April 22

Help us with the celebration of Earth Day at Columbus Commons on Saturday, April 22 from 1pm to 5pm. There will be music, beer, food trucks and other activities. The GVWC will have a booth at the event. We encourage members to come up and enjoy the afternoon, and also hang out in our booth to promote the Club.  We still have slots available between 2 and 4 pm.  You can help out, please email me. Thanks!

Route of the Week

This week’s route can be found here.

Motivation of the Week

Take time

Finishing Line

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

Larry

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German Village Walking Club Weekly Newsletter | April 11, 2017

Greetings!

It turned out to be a beautiful day in Schiller Park on Saturday. After our walk, we checked out the plein air artist competition in the park. Below you see plein air artist and GVWC member, Chuck Marshall, in action and then showing off his finished work along with Margi, Priscilla, Karin and Darla.  Thanks go out to Jim McVay for leading the group last week.

In the newsletter this week:

  • Seven habits for keeping weight off
  • Seven benefits of high intensity interval training
  • Seven suggestions to help you be at your best in MOTW
  • Earth  Day Celebration Saturday April 22.  Need help in the GVWC booth!

Anyone see a newsletter theme here?

Chuck in Action

Painting in Schiller

Seven Habits for Keeping that Weight Off

Always a challenge, right? Why does it seem that some people have an easier keeping weight off than others? Check out these seven habits for keeping the weight off. It’s a terrific list. And I think the GVWC helps with Habit No. 5.

Seven Benefits of High Intensity Interval Training

Anyone else taking our burpee challenge? The challenge involves high intensity interval training (HIIT). If you’re not already, you should sprinkle other types of workouts into your walking regimen. Many of us do: Orange Theory, biking, yoga, pilates, pickup basketball games, obstacle courses, and hiking. HIIT is an especially good thing to mix in. This article from the BodyRock blog presents seven benefits of HIIT. Don’t intimidated by the bodies shown in bodyrock article.  Real people also do HIIT!

Next Up in the Community – Earth Day Celebration April 22

Help us with the celebration of Earth Day at Columbus Commons on Saturday, April 22 from 1pm to 7pm.  There will be music, beer, food trucks and other activities. The GVWC will have a booth at the event. We encourage members to come up and enjoy the afternoon, and also hang out in our booth to promote the Club. If you can take a 1 or 2-hour shift in the booth that day, please email me. Thanks!

Route of the Week

This week’s route can be found here.

Motivation of the Week

seven

Finishing Line

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

Larry

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