There are lots of great things going on with the GVWC this spring. Dates to remember (which should be easy to remember since we discussed memory improvement tips a few weeks ago): March 24, April 14, April 24, and April 28. You will find all that—and more—in this week’s newsletter:
- 70 Ways to Reduce Stress
- GVWC Membership Appreciation Day – March 24 – Be there!
- Congratulations to Cindy and Joyce – In Their Own Words
- Save the Date – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
- Serving the Tuesday Night Community Meal at Reeb Avenue Center – April 24
- Week 6 – Ohio Health Cap City Half Marathon (April 28) Training – LSD is 9 Miles
70 Ways to Reduce Stress
I like lists of healthy tips. I like lists because I get to pick and choose what works for best for me. Sometimes that works against me because I tend to pick things on the list are easiest to accomplish—you know, that ol’ low hanging fruit—when, in fact, picking the most challenging things is much better for me in the long run. From a list of body weight exercises, I would choose the ones that were easy, but maybe not the most effective in improving my strength. For example, I used to avoid pull ups because—damn it—they are hard! But I got a pull up bar and started doing them…one agonizing pull up at a time. I made myself do it. It was hard. But now it is my go-to exercise. Indeed, I do a set of pull ups and chin ups after each of my 3-mile walks during the week. I feel good. Tough. And I know I have accomplished something that’s both difficult and beneficial.
The VeryWell Healthy Mind blog lists 70 (!) ways to reduce stress, something we probably all need to work on. I urge you to pick out a couple to try. And instead of going for the easiest, choose one or two that will really challenge you. For me, it is meditation. Working on it!
GVWC Membership Appreciation Day – March 24
Boy, it’s been a long, cold, dreary winter. I don’t know about you, but I’m desperate for spring. In celebration of spring and to show appreciation for you, our loyal members, we’re having our first-ever GVWC Membership Appreciation Day on March 24. In addition to our regular walk through downtown and post-walk socializing at Winans, we have a special gift to present to our members. Be sure to come out to walk that day—as you must be in attendance to receive the gift. (A “make-up” day to pick up your gift will be the following Saturday if you can’t make the 24th.) Let’s hope spring has truly sprung by then!
Save The Date – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk
Please join us on April 14, 8am, as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K on August 11. The purpose of the training is to help participants in the 5K Event in August build up to the 3 miles and to build the healthy habit of walking into their life.
The event, hosted by the GVWC, AAMWWI, Columbus Running Company and Winans, will start with showcasing a demo of the official shoe for the AAWalk; the Adidas Super Nova. Everyone will have a chance to wear the shoe during the walk that morning. There will be raffle prizes by CRC and complimentary coffee and chocolates following the walk. Route options will be walking 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park to start to build up to the 3 miles. More information is at the GVWC website. Go to our Facebook page to sign up.
Congrats to Cindy and Joyce – In Their Own Words
Congratulations to Cleveland area GVWC members, Cindy Wildman and Joyce Prohaska, on their excellent finishes in the recent USATF racewalk event. Both Cindy and Joyce are National Senior Olympic medalists and very accomplished racewalkers. Pictured below are Joyce (in black) and Cindy (in white) with their racewalking team. Cindy provided this account of the event in her own words. Way to be, ladies!
I took part in my first Race Walking USATF indoor track meet yesterday, held at Mt. Union College in Alliance, Ohio. We completed the 3000 meter and 1500 meter. It was challenging as the events go quickly and not much time to recover between events. It was so exciting as there were some Olympians there as well. It was such a thrill to share the track with these guys. The ladies did well and all placed in our age groups. It is a great way to start the season off to see where you are with actual judges keeping a mindful eye on your form.
Thanks to everyone for sending suggestions for the newsletter. Keep them coming, especially your personal experiences with health and fitness – the good, the bad, and the ugly!
Serving the Tuesday Night Community Meal at Reeb Avenue Center, April 24
The German Village Walking Club will again serve the Tuesday night meal at the South Side Roots Café at the Reeb Avenue Center on April 24 from 4:30 to 7:30pm. This will be the fourth time we serve the evening meal, which is provided at no cost to residents of our South Side neighborhood. For those who have not participated with us in the past, it’s a wonderful community service opportunity. And it’s easy! We help set up, serve and clean up. Like last year, we need 15 people on our team to help serve. This is the first of three dinners we will serve in 2018. Please email Frank Stoy if you would like to join us.
Week 6 – Cap City Half Marathon Training – LSD is 9 Miles
It’s Week 6 of the Ohio Health Cap City Half Marathon training for the big event on April 28. We increase our mileage to 9 this week. (And 10 miles next week if you’re looking ahead). The focus of any distance training schedule is the long slow day (LSD). For full and half marathons, it’s all about getting accustomed to time on your feet—to building endurance.
Remember to build your other training days—easy, tempo, cross training, and OFF—during the rest of the week. Find links to the half and quarter marathon training schedules on the GVWC website.
There’s still time to join our Ohio Health Cap City team to walk in the half, quarter or 5K race. Walkers associated with the GVWC receive a $10 discount upon registering here. (Be sure to email me for the code prior to registering.)
Route of the Week
This week’s route can be found here.
Motivation of the Week
I hope to catch you all this Saturday. Until then, whatever you do, finish strong!