Episode 19 Podcast — Dressing for Walking in the Winter

In this episode of the WALK Magazine Podcast, I talk with Larry Smith about how to dress for walking in winter.

Larry is not only a walking visionary (he started an urban walking club in German Village) and a very fast walker, but he is also one of those hard core athletes who is outside regardless of the weather. (Except for ice and lightening.)

So Larry was the perfect person to talk to about dressing for the winter weather. And because this winter in Central Ohio has been weird and not as cold as typical — yet — it’s not too late to post this information in February.

Follow Larry and the German Village Walking Club Here:

  • website: https://www.gvwalkingclub.com/
  • Facebook: GermanVillageWalkingClub/
  • email: larrywalksfast@gmail.com  or
  • germanvillagewalkingclub@gmail.com
  • Twitter: @LarryWalksFast


Posted in exercise, marathon walking, podcast, racewalking, training, treadmill walking, walking in snow, weather | 5 Comments

Episode 18 Podcast — Two Halves, One Week — Air Force and Run with the

In Episode 18 of the WALK Magazine Podcast, my friend Deb and I talk about doing two half marathons in one week — again.

This year was the 20th anniversary of the Air Force Marathon. Because this is the only marathon I have ever entered, it’s special to me and I wanted to be there for the celebration even if I don’t do full marathons any more.

The Adams County Run with the Amish Half Marathon was so fun last year, we wanted to do it again the next week. (Plus we heard a rumor the race would not be held in 2017, so this might be our last chance.) Not only are the medals and finisher awards unique, this race gives equal prizes to fast walkers. I seriously wanted to win one of the great walker prizes.

In this episode we discuss the races, how we trained, how the weather affected our training and the race days, and how this year’s races were so different from last year’s races.


Posted in exercise, half marathons, marathon walking, marathons, podcast, races, racewalking, walking | 2 Comments

Independence Day 5K


Buckeye Striders at the New Albany Indpendence Day 5K: Nancy, Pat, Cheryl, Steve, Linda and me.

The Buckeye Striders have started a new race tradition — entering the New Albany Independence Day 5K. It’s one of the few local 5Ks with a walking division.

Last year was our first year doing this race as a group and every one of us who entered placed in our age group. I not only won my age group, I set a personal record by more than 2 min.

This morning was overcast and chilly and some of us debated keeping our jackets on. None of us did.

This was my first race since starting the Whole30 plan 21 days ago, and I was a little worried about whether the switch from burning carbs to burning fat for energy is really working yet.

I didn’t have a race plan — basically go as fast as I can for as long as I can, and see what happens. The race is mostly on streets, but when the crowd thins out, it moves to bike trails.

I started strong at about a 12:20 mile. There were plenty of little kids to dodge (so cute). At one point I realized I wasn’t breathing hard, and looked to see I had slowed down to a 13+ pace, so tried to go faster. The best I could do was about 12:35.

At another point I could see my friend Cheryl  out of the corner of my eye. We are in the same age group, and I really wanted to beat her. I looked at my watch, saw that I had slowed to 12:45, so I tried to pick up the pace and got back down to 12:35. It was enough to stay ahead of her the rest of the race.

I finished in 38:28, which is about a minute slower than I did the same race last year. (Darn.) I took fifth woman, sixth overall, first in my age group and first master woman!



Posted in diet, exercise, health, races, racewalking, walking | 1 Comment

Episode 17 Podcast — Olympic Hopefuls Melville and Mannozzi

In Episode 17, Miranda Melville and Michael Mannozzi each talk about the road to the Olympic Trials.

Links Mentioned in the Podcast:


Posted in interview, Olympic Trials 20K, walking | Tagged , , | 2 Comments

What Happens After a Few Weeks on Whole30

Whole30 book

My dog-eared, stained, bookmarked copy of Whole30.

I started the Whole30 eating plan for a couple of reasons.

  1. I have digestion issues and thought it would help me pinpoint the foods that are the cause.
  2. I have not been making good food choices for a while, and felt I needed to do something drastic to kickstart my diet.

What Is It?
Whole30 is a 30-day elimination eating plan that is pretty strict. You must eat three complete meals every day. You cannot eat grains, dairy, legumes, added sugar or drink alcohol. You need to eat protein, healthy fats and lots of vegetables at every meal. Fruits are OK on a limited basis. Food choices are not designated as breakfast, lunch or dinner foods. You are encouraged to eat any of the compliant foods at any meal. Snacking is discouraged.

After 30 days, you gradually add in the eliminated foods to see how you feel. After so long without these foods, it should be easy to figure out which ones do not agree with you.

Some of the things I did not know before deciding to try the Whole30:

  1. Your tastebuds relearn to appreciate the taste of whole healthy foods without the tons of added sugar in so many American processed foods.
  2. You learn how to add healthy fats to your diet so you are less hungry.
  3. You learn to have a healthier relationship with food.
  4. Your body learns to burn fat for energy instead of carbs!

My Experience
I’m on Day 14 of the plan, and I thought I would share with you some of the things I am experiencing.

Greek salad

This huge Greek salad with romaine, red onion, tomatoes, 15 kalamata olives, diced chicken and fresh-made dressing was one meal. I had to make it in a huge plastic container because I couldn’t find a bowl big enough to hold it. This salad can be eaten for any meal, including breakfast.

The first few days are pretty hard. I’m not a breakfast eater, but the plan says to eat within an hour of waking and before you drink coffee. I’m not hungry in the morning, and I love drinking coffee while I get ready, so this change was hard.

In those first few days I confirmed that I cannot eat eggs. I had a stomach ache for three days before I realized both the hard boiled eggs and homemade mayo were bothering me!

Unfortunately, eggs are a big part of this program. Not only are they a good protein source, good for breakfast and portable (hard boiled eggs), but I had planned to eat lots of salads made with mayonnaise (tuna salad or egg salad). And I even made mayonnaise from scratch with raw eggs for that purpose!

Continue reading


Posted in diet, exercise, health, nutrition, racewalking, walking | Tagged | Comments Off on What Happens After a Few Weeks on Whole30

A Cautionary Tale: Pineapple and Smoothies


by Darren Lewis

Recently, a doctor recommended I eat half of a pineapple every day because of the natural anti-inflammatory properties of the fruit. No problem, I thought. I love pineapple.

When I actually tried to eat that much pineapple several days in a row, it was rough! My mouth burned and I ended up with acid-based stomachaches.

Eventually it dawned on me that if I put the fruit in a smoothie, I could drink it and avoid the mouth pain.

I am not a smoothie person. I think it is better to eat a piece of fruit than to puree it with high-calorie ingredients. But at this point I was willing to try anything, and was convinced I could make healthy smoothies. Continue reading


Posted in diet, health, nutrition, walking, weight loss | 1 Comment

4 Convenient Ways to Carry Your Essentials

pocketsDuring training walks and races I need to carry things with me, and that can be difficult when my workout clothes don’t have pockets.

Luckily, there are many inventive people who have come up with creative ways to carry essentials. Over the last couple years, I have acquired several different carriers, and I like all of them for different reasons.

Four of my favorites, in alphabetical order, are the BANDI Pocket Belt, RooSport Pocket, SPIbelt and Walkapocket. (Note: I bought all of these except the BANDI, which was a gift from a family member.) The SPIbelt I have is older and a little outdated. There have been improvements since I purchased mine. Continue reading


Posted in product review | Tagged , , , | 3 Comments

Podcast 16 — Bountiful Gifts Walkers Only Half Marathon

June 4 was the inaugural Bountiful Gifts Half Marathon in Massillon, Ohio. This walkers only race also features a 5K and 10K.

The night before this year’s race, I had dinner with race director Jackie Prosise and interviewed her for this episode. It was great hearing how she came up with the idea, her planning and how the funds raised will be used to help the community.

In the second half of the podcast I give my recap of the half marathon from the view of a participant.

In this episode:

  • What is Bountiful Gifts?
  • Sponsors and why there are no logos on the back of the shirt.
  • Dave McGovern gave a walking clinic earlier this year to help people prepare.
  • Judges on the course to prevent “sloggers” or shufflers.
  • How many are registered? How big will it get?
  • Water stations, volunteers and GU.
  • After-race food.
  • Why the start time?
  • What the colors on the medal mean.
  • The course.
  • Time limits and predicted winner finish times.

I talk about:

  • The start.
  • Fast walkers.
  • The course.
  • The weather.
  • Water stops.
  • Not following my race plan.
  • My finish time.

I’ll blog about more details, including my suggested improvements and things to know for next year, in a day or two.

Don’t forget you can listen to episodes of the WALK Magazine Podcast either here or on iTunes.


Posted in hydration, interview, marathon walking, podcast, races, racewalking, walking, weather | Comments Off on Podcast 16 — Bountiful Gifts Walkers Only Half Marathon

Episode 15 — Half Marathons: Air Force & Run with the Amish

Maybe I should title this episode The Missing Files. Or maybe A Couple of Nice Races. (We use the word nice a lot!)

Last fall I recorded a race recap of both the Air Force Half Marathon and the Adams County Half Marathon Run with the Amish with my friend Deb. Since then I somehow forgot about the recording and never posted the podcast.

That said, registration for both of the 2016 races is now open, and if you are looking for a good (nice) September race, listen to the podcast.

Here’s what’s in this episode:
Air Force Half Marathon — Dayton, OH — Wright Patterson Air Force Base

  • Pasta dinner — usually good, this year not so much
  • Start of the race
  • Mile 8
  • Other race participants
  • Rain
  • The finish line
  • After race food
  • The best hotel

Adams County Half Marathon Run with the Amish — County, OH

  • The huge goody bag
  • Dinner with the Amish
  • Hilly — understatement, it is HILLY
  • Beautiful course
  • Amish children
  • Cars on the course
  • Mile markers — handmade baskets
  • Medals are handmade baskets
  • Walking division with awards — handmade baskets




Posted in half marathons, marathon walking, podcast, races, walking | 2 Comments

6 Lessons from Walking Two Halves in 6 Days

Two half marathon in six days.

Two half marathons in six days.

Two half marathons in six days! Yes, I was crazy enough to do that this spring.

The first half marathon of the year is always a little bit tough, so it was unusual for me to plan two back-to-back early in the year. But I had good reasons for wanting to do both. The Owens Corning Half Marathon portion of the Glass City Marathon (April 24) was on my bucket list and it was an anniversary year race. Cap City Half Marathon (April 30) is one of my favorites and it was hosting the half marathon National Championships!

They were both fun, but I made some mistakes. Here are six things I learned.

1 – Adjust your training schedule.
Because you are doing two races with little rest in between, it might be a good idea to increase the mileage on your longest training day, or practice two long mileage days in a week during training to see how you feel. Continue reading


Posted in half marathons, marathon walking, races, racewalking, training, walking | 2 Comments