GVWC Weekly Newsletter | May 1, 2018

Greetings!

This was a big week for the GVWC. We got it done on the race course on Saturday at Cap City, after having served the community meal on Tuesday night at the Reeb Avenue Center. You guys are fantastic. Through your actions—by promoting a healthy lifestyle and helping those in the community—you make this a great Club. One could say you Walk the Talk.

Remember, since this is first Saturday of the month, we’re scheduled for the Winans to Winans route. Stuff in the newsletter this week:

  • Team GVWC, Two New Half Marathoners!
  • Reeb Avenue Center – Serving the Community Dinner
  • GVWC Member, Gail Stoy, Offers German Village Tours
  • Your Healthy Best Friend – Mitochondria

Team GVWC, including Two New Half Marathoners!

The GVWC had a strong showing at the OhioHealth Cap City races on Saturday. Eighteen members participated in either the 5K, Quarter and Half Marathon, including two new Half Marathoners – Sandra and Otto!

Spring races, which are primarily used to shake off the winter rust and establish a base to build on for the rest of the year, are never easy. Training through the winter is challenging enough. Add to that the unpredictability of race-day weather. GVWC members trained well and, despite the cold and windy conditions, did well during the races. Great job everyone. And special congratulations to Otto and Sandra!

Cap City Team 2018Waiting for the startTeam GVWC afer Race

Also, huge congratulations to Evan Schwartz of Columbus Running Company, who WON the Cap City Half Marathon with a time of 1:07:55. Wicked fast! You may recall having met Evan at our Spring to Your Feet event a couple weeks ago. Besides being an elite runner, Evan knows his stuff about running shoes. If you haven’t been in to one of the CRC locations to pick up new shoes (or whatever) with your member gift card, consider stopping in to see Evan at the Short North store. My family was in the Short North store a few weeks to get shoes and we were quite pleased with Evan’s fantastic service.

Evan Wins Cap City

Finally, congratulations to GVWC members, Emily Smith and Andrea Applegate, who competed in the Rock and Roll Half Marathon on Saturday in Nashville. This race was a milestone for both. It was the first time Emily beat Andrea in a half marathon. And with Tennessee in the books, Andrea has completed a full or a half in 16 states. So proud of you both!

Emily andrea Nashville 2018

Reeb Avenue Center – Serving the Community Dinner

The GVWC served the Tuesday Night Community Dinner at the Reeb Avenue Center‘s South Side Roots Café last week. With 16 volunteers, this was our largest group yet. Once again, it was an honor to help out our South Side neighbors. The Reeb Avenue Center provides many great social services, including Boys & Girls Club, Adult Education and Workforce Development, Early Care, and South Side Café and Fresh Food Market.

Mark your calendar for our next date to serve the Community Dinner, September 25, which is the 3rd Anniversary celebration of the Reeb Avenue Center. It will be a special night. They Center may need as many as 40 volunteers that night. If you are interested in joining us, email Frank. Thanks to all who participated!

GVWC at Reeb 4-24-18

GVWC member Gail Stoy Offers German Village Tours!

Village residents Gail Stoy and John Clark are offering guided walking tours of the neighborhood. Travel back in time as you walk the brick sidewalks, admire the private gardens and public parks, and discover the little-known history of this cherished Columbus neighborhood.  For more information, visit their website, GermanVillageTours.com.

John and Gail are offering a free multimedia lecture on the history of German Village. Please join us Thursday, May 10, 7pm, at Stauf’s,627 S. 3rd St.

Staufs Poster 3

Your Healthy Best Friend -Mitochondria

There is no doubt about it that moving more is one of the best ways to get and stay healthy. If you need a little more incentive to move more, or would like to help provide incentive for a loved one to move more, here is an article from Runners World Magazine with a more in-depth (and “scare you into”) explanation of why moving more is so damn important to your health. It is all about your mitochondria, the power plant for every cell in your body. The more mitochondria you generate (and you can generate new mitochondria with increased exercise), generally the healthier and more productive your body will work. When you stop exercising, you lose mitochondria, which can become a downward spiral for your health. This article is a little long and gets somewhat technical, but I think it is well worth the 8- to 10-minute read.

Route of the Week

This week’s route can be found here.

Motivation of the Week

what comes easy

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 – Early Edition | April 23, 2018

Greetings!

This is the early edition of the GVWC weekly e-newsletter, as tomorrow night we will serve the Tuesday night Community Dinner at the Reeb Avenue Center. Please note that there is NO official GVWC walk this Saturday because of the Cap City races. We hope you’ll come out to Schiller Park and cheer on the 18 GVWC members who are walking!

Last Saturday, a photographer from Columbus Monthly Magazine was on hand to take pictures during our walk. The GVWC will be part of the June cover story about walking and hiking in Central Ohio. Keep an eye open for that issue. Also, thank you everyone for the great birthday celebration. You guys are the best! Happy birthday also, Frank!

GVWC cookies

Stuff in the newsletter this week:

  • Congratulations Otto!
  • Four Small Changes to Transform Your Mental Wellness
  • Avoiding Certain Exercises If You’re Over 50
  • Mary Shertenlieb – Boston Marathon (Grab a Box of Kleenex)
  • Week 12 – Cap City race week!
  • GVWC Initial Membership Fees to Increase May 1

Apparently, my “grandneighbor,” Emmy, despite being decked out in her GVWC onesy, is not excited to get out for some miles with the Club today:

Emmory

Congratulations Otto Beatty!

Congratulations to GVWC member, Otto Beatty, owner of Intelligent Office, who won the IncreaseCDC 2018 Micropreneur of the Year for business success and community impact. Otto’s company provides virtual assistant and virtual office space to over 150 small businesses and non-profit. Intelligent Office is also a partner of the GVWC. Way to be, Otto!

Otto Beatty Award

Four Small Changes to Transform Your Mental Wellness

When it comes to improving our health and wellness, many of us focus primarily on our physical well-being rather than our mental or emotional well-being. To some, maybe it’s because it doesn’t seem as important. To other, maybe we just don’t know how to tackle it.  MGBHealth posted an article with four easy changes to make a significant impact on your mental and emotional well-being. The first recommended change is about improving your gut health. My daughter, Emily, is an advocate about the importance of gut health. She’s been telling me about it for a year. I didn’t quite understand the connection to mental health until I read this article. Check it out!

Avoiding Certain Exercises If You’er Over 50

Injuries are always a risk when exercising. Unfortunately, the rate of injuries increases with age. We need to be more careful while performing certain exercises and maybe even eliminate them as suggested in this article from the Market Watch blog. I have to admit it, I am guilty of performing a couple of the exercises the article says to avoid, like box jumps and overhead presses. Good advice from the article. Thanks, Otto, for the contribution!

Mary Shertenlieb – Boston Marathon

No words: Mary Shertenlieb Finishes Boston Marathon After Midnight.

Week 12 – Cap City Race Week!

THIS IS WHAT WE TRAINED FOR, PEOPLE! Good luck to everyone participating in the Cap City races this Saturday. You have trained well and are ready for race day. Take it easy this week, hydrate and eat well, and get plenty of rest. We will meet between 7am and 7:15am at the carousel in Columbus Commons for a group picture. Catch you Saturday morning!

GVWC Initial Membership Fee Increasing May 1

On May 1, the cost of a GVWC initial membership increases from $25 to $35 (though the annual renewal fee remains at $15). If you are thinking of joining the Club, do it now before the price increases. With initial membership, you get a free GVWC technical t-shirt and valuable discounts on shoes and gear from Columbus Running Company, Caskey Cleaners, registration to local races, and other perks during the year. Thanks so much for everyone’s support of the GVWC. You make this the best walking club in town!

Route of the Week

No official walk this week because of the Cap City Half Marathon. Hope to see lots of spectators along the route at Schiller Park and beyond!

Motivation of the Week

Barbara Bush

Finishing Line

I hope to catch you all the week following the Cap City race. Until then, whatever you do, finish strong!

Larry

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GVWC Weekly Newsletter | April 17, 2018

Greetings!

Although Columbus set a record for rainfall on Sunday, it was a beautiful morning for the Spring to Your Feet event, as we hosted the African American Male Wellness Walk Initiative and kicked off the GVWC’s training program for the AAWalk on August 11. Read about the morning as well as other stuff in the newsletter this week:

  • Spring to Your Feet – A Success!
  • Mental Toughness
  • Daily Journaling
  • Week 11 – Cap City Half Marathon (April 28) Training – LSD 6 miles – Taper Time!
  • GVWC Initial Membership Fees to Increase May 1
  • Hangry Race Series, Next Race This Saturday, April 21

Spring To Your Feet – Success!

What a great event on Saturday! The rain held off, the sun was out, and a terrific crowd attended the Spring to Your Feet walk. About 80 people attended, including members of the GVWC, the African American Male Wellness Walk Initiative, the Driving Park Walking Club, and Black Men Run. It was a wonderful way to start GVWC’s training program for the AAWalk on August 11, and a great opportunity to raise awareness of the health issues facing black men in our community. And, the shoe: the Columbus Running Company provided a sneak preview (or is that a “sneaker” preview) of the official AAWalk shoe—the adidas Super Nova—which comes out in May. Many folks pre-ordered the shoe in the official AAWalk colors of green and yellow after having tried the shoe out on our walk that morning.  Here it is:

The shoe

John Gregory, Founder of the AAMWWI, was so impressed with the walk on Saturday, that he recommended we meet monthly leading up to the AAWalk on August 11.   So, we are now scheduled to meet the second Saturday of the month, May 12, June 9, and July 14, and will have a doctor each month speak on a medical topic at Winans after those walks.

Thank you Winans, Columbus Running Company, and the AAMWWI for all your support. And, thanks to our Loop Leaders:  Phyllis, Nancy, Gail, Frank, Deb, Vicky, and Brooke. All y’all walked the talk on Saturday!

Please remember that the purpose of this event was to kick off the weekly training.  We will be there every Saturday for you.  Join us!

grroup at statue

crowd 3

john speak

city parkAudubon

Mental Toughness

When you think about the term “mental toughness,” does it elicit a mental picture of an athlete powering through a tough competition? It may, but mental toughness is not just about athletes and sports challenges. Mental toughness can very well relate to how a person handles every day challenges in life. The same principles for handling mental toughness in sports applies to life.  The VeryWellMind blog outlines 11 tips for cultivating mental toughness in your life.

Daily Journaling

How you start your day can sometimes make all the difference on how the rest of your day goes. Like a lot of people, my day used to start fairly hectic. I’d get up, hustle out to get 3 miles in, jump in the shower, gulp down a quick breakfast, and then race off to work. The exercise is great, but I still found myself racing around to get to the office. Over the last year, I have been more deliberate on my morning routines, which now involves drinking a glass of lemon water and writing in my 5-Minute Journal. It focuses my mind on things I am grateful for, to contemplate things that would make the day great, and to jot down some affirmations. It has helped start my day in more control. At the end of the day, I record a few notes in my journal capturing what made the day great and what I could have done to make it an even better day.  It has helped me be a lot more grateful for the things I have in my life.

This article from the Marc & Angel Hack Life blog with 31 terrific ideas to start your first month of journaling.  I may sprinkle them to my daily journaling as well.

Week 11 – Cap City Half Marathon Training – LSD is 6 Miles – Taper Time

Congratulations! You are ready for the Cap City! With two weeks to go, it is time to taper.  Taper, in race parlance, mean we cut back both mileage and intensity. It is time to rest up, and if necessary, heal up. For this week’s LSD, we are doing just 6 miles on Saturday. Be sure to stay hydrated these next couple weeks and cut your mileage by about 33%. Treat yourself well with plenty of sleep and extra sessions of stretching and foam rolling. See you at the starting line on April 28th!

GVWC Initial Membership Fee Increasing May 1

On May 1, the cost of a GVWC initial membership increases from $25 to $35 (though the annual renewal fee remains at $15). If you are thinking of joining the Club, do it now before the price increases. With initial membership, you get a free GVWC technical t-shirt and valuable discounts on shoes and gear from Columbus Running Company, Caskey Cleaners, registration to local races, and other perks during the year. Thanks so much for everyone’s support of the GVWC. You make this the best walking club in town!

Hangry Race Series – Next Race – This Saturday – April 21

The GVWC has worked with the Church For All Free Store to provide winter clothing to residents of our South Side neighborhood. Pastor Greg Henneman is also involved in the Hangry Race Series to help raise money for people in Central Ohio in need of food. Below is the flyer for the next race in the series. Also, to give you more information on the Hangry Series organization and purpose, here is the link to the 2-minute video from its race director.

Hangry Race Series 2018 Flyer

Route of the Week

This week’s route can be found here.

Motivation of the Week

Winston Churchill

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 | April 10, 2018

Greetings!

Saturday is the Spring To Your Feet event which kicks off the GVWC training program for the AAMWWI 5K in August! Come out, bring friends & family, and celebrate the morning. This is a great day to promote walking as a terrific way to stay fit and healthy—something which all GVWC members believe in!

Stuff in the newsletter this week:

  • This Saturday – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
  • Welcome to our newest partner, Columbus Running Company
  • Having a Good Laugh – Good for your Health
  • Ohio Senior Olympics – June 8 – 30
  • GVWC Initial Membership Fees to Increase May 1
  • Week 10 – Cap City Half Marathon (April 28) Training – LSD tops out at 11 miles
  • Race Season Around the Corner – Here are Races and GVWC Discounts

This Saturday – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk

Join us this Saturday, April 14 at 8am as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K. The purpose of the training is to help participants in the 5K Event on August 11 build up to the 3 miles and establish the healthy habit of walking for fitness. This video explains the training partnership.

The event, hosted by the GVWC, AAMWWI, Columbus Running Company and Winans, will start with a demo of the official shoe for the AAWalk: the adidas Supernova. Everyone will have a chance to wear the shoe during the walk that morning. In addition, CRC will raffle off some cool prizes, and Winans will provide complimentary coffee and chocolate samples following the walk. Route options will be 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park. More information is at the GVWC website. Go to our Facebook page to sign up.

AAWalk Flyer

Welcome Columbus Running Company!

The GVWC officially welcomes our new running (walking) shoe store, Columbus Running Company! CRC is a locally owned and operated running shoe and fitness apparel store with four locations, including one in the Short North at 765 N. High Street. As our neighborhood store, we will work primarily with the Short North crew. CRC promotes our Club and sells our shirts in the Short North store—that’s good for us. What’s in it for you? In addition to a free GVWC technical t-shirt and a bunch of other benefits, everyone who joins the Club receives a $15 gift card from CRC—and another $15 gift card every year with membership renewal. What else do you get? After accumulating $200 of purchases at CRC, you will receive a $20 credit. (And, considering you can get an average of 300 – 500 miles out of a pair of shoes, that $200 goes quick!) Look for more events, discounts, and promotions with CRC as our partnership progresses. Thanks Eric, Matt, Lisa, Andy, Evan, Sakiko, and the rest of the CRC crew!

Having a Good Laugh – Good for Your Health

We have all heard it: laughter is the best medicine. Well, there are studies that prove it. From relieving pain to improving the immune system, laughter is good for your health as explained in this article from the VeryWellMind blog. At the GVWC, we know it to be true. After all, have you seen us at Winans on Saturday mornings after our walks? We always find ways to yuck it up.

Ohio Senior Olympics – June 8 – 30

Ok, so most of us probably think our prime shot to compete in the Olympics is behind us, right? Or is it? There may still be time. The Ohio Senior Olympics, which is open to men and women age 50 and older, will be held at Otterbein College in Westerville June 8 – June 30. The official sign-up period has started. The Ohio games are held in even number years, and act as qualifying events for the National Senior Games held in the odd years. Race walking and power walking are events are among the track and field events, as well as other sports. The GVWC’s very own Cindy Wildman, Joyce Prohaska, Neal Eiber, and Karen Edwards are race walking medalists in the Ohio Olympic games, and all except Karen, have participated in and medaled at the National Games. Maybe you will be next!

Check out the information here, and email me if you are interested in participating. As Cindy tells me, “It would be awesome to get some fellow GVWC members to come out and strut their stuff. It is always a great time and once you compete, you feel such a great sense of accomplishment.”  She certainly has firsthand knowledge. If you’re concerned about the competition, Cindy advises that the power walking event may be a little less intimidating than the 1500M and 3000M race walking events. As I mentioned, there are a number of sports you can compete in. You never know, you may even find yours truly toeing the line in one of the non-racewalking events. Any guesses on which one?

GVWC Initial Membership Fee Increasing May 1

On May 1, the cost of a GVWC initial membership increases from $25 to $35, though the annual membership renewal fee remains at $15. If you are thinking of joining the Club, do it now before the price increases. With initial membership you get a free GVWC technical t-shirt and valuable discounts on shoes and gear from Columbus Running Company, Caskey Cleaners, registration to local races, and other perks during the year. Thanks so much for everyone’s support of the GVWC. You make this the best walking club in town!

Week 10 – Cap City Half Marathon Training – LSD is 11 Miles – Then We Taper

We are 2 ½ weeks away from the race. Can you believe it? This is Week 10 of the Ohio Health Cap City Half Marathon training, and it will be our longest distance (11 miles) for LSD. This is it, the last big push for our training. After this, with two weeks to go, we taper. Taper is where we drastically cut back mileage leading up to the race. That gives us time to rest up and, if necessary, heal up. Finish strong this week as we max out the training miles. Remember to hydrate properly, and to consume carbohydrates (about 25 to 50 grams of carbs each hour). Look for more detailed blurbs about hydration and fueling later this racing season.

Keep it going. You are almost to the starting line!

Race Season Is Around The Corner – Race Discounts for GVWC Members

The race season is right around the corner, and you can find an event almost every weekend from here through November. Lots of people enjoy doing races throughout the season. It keeps them motivated and adds purpose to their walking regimen. The GVWC has relationships with many of the leading race event promoters and we are proud to offer discounts on registration to these races as a benefit to GVWC members. So, get out your calendars to see which ones fit into your schedule. Let me know by email those you are interested in and I will send you the discount code(s) to register.

Ultra Fit USA provides 20% discount on the following races:

4/15 – DogTap 10K / 5K – 2pm@ BrewDog in Canal Winchester
5/5 – Cinco de Mayo 5K / 5 Miler -6pm @ Woodlands Backyard in Grandview
5/20 – Zoo Run 5K – 8am @ Columbus Zoo
6/17 – Hilliard Classic Half Marathon / 10K / 5K – 7am @ Hilliard Bradley High School
8/12 – Columbus Half Marathon / 10K / 5K – 7am – location pending
9/29 – Run Like A Girl 10 Miler / 10K /5K 9am @ Genoa Park, Downtown Columbus (this one is for women only)
10/28 – DogTap 10K /5K Fall Fun – 2pm @ BrewDog in Canal Winchester
11/22 – Turkey Trot 2.5 Mile / 5 Miler 9am – in Upper Arlington
12/9 – Dublin Snowflake 5K – 9am @ Dublin Community Center

—————

Trail race from the Flip Cancer Now Organization, Flip Cancer Darby Creek 5K and 10K trail run, where GVWC members can get $5 off the race to be held on July 21.

————–

Come out for a beautiful 10K route through downtown for Columbus’ oldest road race, the Columbus 10K held on June 3.  GVWC members receive a $5 discount off the registration fee, which is currently $40. A portion of the race benefits the Ronald McDonalds House Charities of Central Ohio.

Route of the Week

This week we will be kicking off our training program for the AAMWWI 5K in August. We will do loops of Schiller and a special 3-mile route is also available.

Motivation of the Week

coach taylor

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 | April 3, 2018

Greetings!

April is here! And, tomorrow, April 4, is National Walking Day. Get out and take a walk. If not for exercise, then take a stress-relieving walking break during your workday or a nice post-dinner stroll. As you will read in the newsletter, getting up and out moving is a key to good health.  Also, this Saturday is the FSOM (first Saturday of the month), and you know what that means: We walk the Winans to Winans route.

Stuff in the newsletter this week:

  • Better to Walk or Run?
  • Sweet Tooth
  • Lessons from a Well Lived Life
  • Be There – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
  • Week 9 – Cap City Half Marathon (April 28) Training – LSD up to 10 Miles (again)
  • Looking for Fun 10K – Columbus 10K – Columbus’ Oldest Road Race

Here is the group out on the Scioto Audubon trail last Saturday. Still a little chilly, but we’re ever the optimists. Spring will be here soon!

Scioto Audubon March 31

Better to Walk or Run?

Is it better to walk or run?  Weight training or cardio?  High intensity workouts or a basic walk?  The answer, based on research explained in this article from the Business Insider blog, reveals it doesn’t matter. Just get out and move! (This is GVWC’s philosophy toward fitness.) My takeaway from this article and its underlying research is to not overthink your exercise plan. Simply do something and do it regularly.

Thanks, Otto Beatty III, for the contribution!

Sweet Tooth

Sugar. Who doesn’t love it? Yet, it can be very addicting. This terrific article from the New York Times Smarter Living blog offers information, suggestions, and strategies to reduce the amount of sugar you consume. It also provides a warning about food products that have the most sugar hidden in them. Yikes!

Thanks Dr. Steph Ladson Wofford for the submittal!

Lessons from a Well Lived Life

I am inspired by people who enjoyed a full and meaningful life. Marc and Angel Chernoff are professional coaches who have a very popular personal development blog. In this recent post from the Marc & Angel Hack Life Blog, Marc summarizes 19 great life lessons from his grandmother’s journal. Marc’s grandmother lived a full 90-year life. My favorites of his grandmother’s observations are:  making incremental changes will get you to where you want to be; most of the time you don’t need more to be happier, you need less; and who we choose to be around matters immensely.

Be There  – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk

Join us on April 14 at 8am as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K. The purpose of the training is to help participants in the 5K Event on August 11 build up to the 3 miles and establish the healthy habit of walking for fitness. This video explains the training partnership.

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 Supernova. Everyone will have a chance to wear the shoe during the walk that morning. In addition, CRC will raffle off some cool prizes and there will be complimentary coffee and chocolate samples following the walk. Route options will be 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park. More information is at the GVWC website. Go to our Facebook page to sign up.

Week 9 – Cap City Half Marathon Training – LSD is 10 Miles

We are 3 ½ weeks away from the race. Can you believe it? This is Week 9 of the Ohio Health Cap City Half Marathon training, and we are back up to 10 miles for our LSD. We will finish up with an 11-miler next week. Meantime, it’s starting to warm up, and we are into our very long miles. Remember to hydrate properly, and to consume carbohydrates (about 25 to 50 grams of carbs each hour). Look for more detailed blurbs about hydration and fueling later this racing season.

Keep it going. You are almost to the starting line!

Looking for Fun 10K?  Check out the Columbus 10K – June 3

Come out for a beautiful 10K route through downtown for Columbus’ oldest road race, the Columbus 10K. GVWC members receive a $5 discount off the registration fee, which is currently $40. Just email me for the code. A portion of the race benefits the Ronald McDonalds House Charities of Central Ohio.

Route of the Week

This week’s route can be found here.

Motivation of the Week

Pre

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 | March 27, 2018

Greetings!

I hope everyone is having a great week. The temperatures have not been in our favor, but don’t let it deter you. You’ll be putting away those gloves, hats, leggings, and jackets soon. Have a great Easter/Passover weekend, and hope to see everyone Saturday morning.

Stuff in the newsletter this week:

  • Representing the GVWC in Chicago
  • Open Letter to Runners (please substitute “Walkers” for “Runners”) Who Think They Are Too Slow
  • Nine Ways to Keep Your Joints Healthy
  • Save the Date – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
  • Hangry Race Series – Next Race – April 21
  • Week 8 – Cap City Half Marathon (April 28) Training – LSD back to 8 Miles
  • Looking for Fun 10K – Columbus 10K – Columbus’ Oldest Road Race

Representing the GVWC in Chicago

Congratulations, Emily Smith (yes, she is related), on her speedy finish at the Shamrock Shuffle 8K in Chicago last weekend. Way to represent the GVWC!

ESmith Shamrock Shuffle

Open Letter to Runners (please substitute Walkers for Runners) Who Think They are Too Slow

I got news for you, there is no such thing as “too slow.” The first tenet of the GVWC is to get out and get moving. It is a tough life lesson to learn that there is always someone who is faster, stronger, richer, smarter, better looking, etc., etc. But the sooner we accept that, the happier we become. The same is true in the walking community. Although we may have walkers who are faster than you, this isn’t about them. It is about you. As individuals, we are only truly competing with ourselves, aren’t we? Every single person who shows up on Saturday mornings to walk with the GVWC is out there for a different reason, a different motivation. The beautiful thing about it is that we all end up at the same place at the end: back in Schiller Park or at Winans coffee shop. And each of us is probably feeling good about all that we accomplished—we got in a great workout before most people start their day. Keep it going. And if you think you’re slow, I promise you there’s someone slower than you. And now you are the inspiration!

I was inspired by an article from Shape Magazine titled An Open Letter to Runners Who Thing They’re “Too Slow”. If you change the word “runner” to “walker,” you get the same message: there is no such thing as moving too slow.

Nine Ways to Keep Your Joints Healthy

Joint health is very important so that we can keep moving all our parts relatively painlessly, especially as we age. It sounds counterintuitive but it’s important to keep moving especially when we’re achy and sore. As someone who deals with osteoarthritis in my hips, I know that by moving, my hips and other joints stay in better shape. Stay moving is the first recommendation discussed in this article from the VeryWellHealth blog. Reviewing the list, I need to a much better job in maintaining and improving my flexibility – range of motion!

Save The Date – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk

Join us on April 14 at 8am as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K. The purpose of the training is to help participants in the 5K Event on August 11 build up to the 3 miles and establish the healthy habit of walking for fitness. This video explains the training partnership.

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 Supernova. Everyone will have a chance to wear the shoe during the walk that morning. In addition, CRC will raffle off some cool prizes and there will be complimentary coffee and chocolate samples following the walk. Route options will be 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park. More information is at the GVWC website. Go to our Facebook page to sign up.

Hangry Race Series – Next Race – April 21

In the past, the GVWC has donated winter clothing to the Church For All Free Store to be provided to residents of our South Side neighborhood. Pastor Greg Henneman is also involved in the Hangry Race Series to help raise money for people in Central Ohio in need of food. Below is the flyer for the next race in the series. Also, to give you more information on the Hangry Series organization and its purpose, check out this 2-minute video from its race director.

Hangry Race Series 2018 Flyer

Week 8 – Cap City Half Marathon Training – LSD is 10 Miles

Can you believe it’s Week 8 of the Ohio Health Cap City Half Marathon training? That’s right, the big event is April 28. This week, we we fall back to 8 miles, and give you a little break.  But, beware, the following two weeks will be 10 and 11 miles.  As I’ve said many times (at least eight, I should guess), 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. “Your easy pace should feel like you’re letting it happen instead of making it happen.”

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. Keep it going!!

Looking for Fun 10K?  Check out the Columbus 10K – June 3

Come out for a beautiful 10K route through downtown for Columbus’ oldest road race, the Columbus 10K. GVWC members will get a $5 discount off the race, which is currently $40.  Just email me for the code.  A portion of the race benefits the Ronald McDonalds House Charities of Central Ohio.

Route of the Week

This week’s route can be found here.

Motivation of the Week

workout eat well

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 | March 20, 2018

Greetings!

Happy Spring! Freezing rain last Saturday was no good! But, regardless of the weather this Saturday, it is certain to be a HAPPY DAY! That’s because it’s GVWC membership appreciation day!! Be there—whether or not you walk—to celebrate at Winans and receive your special gift to thank you for being so awesome! Read about that—and more—in this week’s newsletter:

  • Phyllis and Marie Walking Club Puerto Rico Style
  • Quitting the Gym for the Outdoors? Yep, Big Benefits
  • This Saturday – GVWC Membership Appreciation Day!
  • Congratulations, Sandra Bordley, On Your First Race!
  • Save the Date – April 14 – Spring to Your Feet – AAWalk Training Program Kickoff
  • Hangry Race Series – Next Race – April 21
  • Week 7 – Ohio Health Cap City Half Marathon (April 28) Training – LSD is 10 Miles
  • Age Group (100+) World Records Set

Phyllis and Marie Take Walking Club to Puerto Rico

GVWC member Marie made her annual trek to her second home in Puerto Rico, where she will spend the next several months checking on her residence after the devastating hurricane six months ago. Marie was accompanied on her journey by Phyllis (also a GVWC member) who is vacationing there for the week. Phyllis sent the picture below of the “San Juan Walking Group” after their Saturday walk, along with this summary:

Yes, they do breakfast at a restaurant too after the walk. This place was damaged in Hurricane Maria but has been cleaned up. However, people are struggling to recover, not because of energy, but lack of resources. Our walking path was barricaded on Saturday because of a huge wind and waves that pushed sand on shore—in some places up to ten feet. Three steps forward and two back.

To give you a similar perspective of the challenges from the aftermath of Hurricane Maria, here is an article from Runners World Magazine describing what the runner community faced in trying to maintain some running normalcy in the face of the terrible destruction. Thank you, Steph Waterman, for submitting the article. And good luck and safe travels to Marie and Phyllis!

Phyllis and Marie Puerto Rico

Quitting the Gym for the Outdoors?  Yep, Big Benefits

I feel so much better physically—and especially mentally—by doing my workouts outdoors. It is the nature thing: the calming effects of the sights and the sounds. Those same benefits can even be found where we walk, “in the ‘hood.”  There are so many great paths and parks to take advantage of in downtown Columbus. If you have joined us on a Saturday morning, you know that. Well, there is science behind it. This article from the MindBodyGreen Movement blog explains the stress-reducing effects of getting out and experiencing nature. Ditch the gym every now and then. Live a little. It may even help you live a little longer!

This Saturday – GVWC Membership Appreciation Day

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 this Saturday, 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 this Saturday—as you must be in attendance to receive the gift. Of course, you don’t have to walk to get the gift, but we hope you do! (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 Saturday!

Congratulations, Sandra Bordley, on Your First Race!

Sandra, a new member of the GVWC, has jumped in big this year as she signed up for the Ohio Health Cap City Half Marathon! She has never done a race before. Ever! I did not realize this until Sandra sent me an email saying that she did her first race on Saturday. Her first race ever.  It was the Kinsale St. Patrick’s Day 4-Miler. She wanted to get an idea of what a race is like before the Cap City Half Marathon. Sandra said that despite the chilly weather and a few threatening snowflakes, it was a ton of fun!

Great idea, Sandra! It’s important to get the feel of a race before getting involved in a big one. And, because they’re smaller and more casual, neighborhood and community races are a great introduction. We are glad you enjoyed the experience. I know you have been diligent in your training for the half and getting in your long miles. Your training has paid off, with an incredible result of 50:41 for 4 miles. Well done!

Save The Date – April 14 – Spring To Your Feet – GVWC Training Kickoff for AAWalk

Join us on April 14 at 8am as the GVWC officially kicks off its training program for the African American Male Wellness Walk Initiative 5K. The purpose of the training is to help participants in the 5K Event on August 11 build up to the 3 miles and establish the healthy habit of walking for fitness. This video explains the training partnership.

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. In addition, CRC will raffle off some cool prizes and there will be complimentary coffee and chocolate samples following the walk. Route options will be 3 miles through the Scioto Audubon Metro Park or loops of Schiller Park. More information is at the GVWC website. Go to our Facebook page to sign up.

Hangry Race Series – Next Race – April 21

The GVWC has worked with the Church For All Free Store to provide winter clothing to residents of our South Side neighborhood. Pastor Greg Henneman is also involved in the Hangry Race Series to help raise money for people in Central Ohio in need of food. Below is the flyer for the next race in the series. Also, to give you more information on the Hangry Series organization and purpose, here is the link to the 2-minute video from its race director.

Hangry Race Series 2018 Flyer

Week 7 – Cap City Half Marathon Training – LSD is 10 Miles

Can you believe it’s Week 7 of the Ohio Health Cap City Half Marathon training? That’s right, the big event is April 28. This week, we increase our mileage to 10. Double digits! As I’ve said many times (at least seven, I should guess), 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. “Your easy pace should feel like you’re letting it happen instead of making it happen.”

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. Keep it going!!

Age Group (100+) World Records Set

Finally, here is news about two athletes who smashed the world running records in the 100+ age category. You are never too old.

Route of the Week

This week’s route can be found here.

Motivation of the Week

buy happiness

Finishing Line

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

Larry

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