Independence Day 5K

NA5K

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!

 

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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:

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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

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A Cautionary Tale: Pineapple and Smoothies

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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

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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

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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.

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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
usafmarathon.com

  • 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
runwiththeamish.com/

  • 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

 

 

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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

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

Cap City Half Marathon — Race Recap

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The women’s shirts are cut for women. This one fits great. The huge medal is the same design as the championship rings presented to the race winners.

The Capital City Half Marathon is one of my favorite races. Race director David Babner has done a good job supporting walkers over the years, and he has worked hard to make this race a world class event. (Walker awards would make it a “great job” of supporting us.)

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Some of the Buckeye Striders before entering our race corrals. From left to right Deb, Ruth Ann, Laura, Linda and me.

The corrals are very well marked and easy to get to if you head there early. There are tons of port-a-johns near every corral, so no need to worry about that. There are ropes separating the corrals, and volunteers watching to be sure people stay in the correct corral.

The sound system was horrible for those of us in corrals I and J. We heard NOTHING! Suddenly everyone in front of us started to get quiet and then we heard the last few bars of the national anthem. I hate that!

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Glass City Half Marathon Race Recap — April 24

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Me and Deb in front of the University of Toledo Bell Tower.

This year was the 40th anniversary of the Mercy Health Glass City Marathon. Because I’m from Toledo and my mom was a Mercy nurse, I’ve wanted to do the half marathon for a couple of years. The 40th anniversary seemed like a good reason to do it this year. I was glad Deb decided to go with me.

This race starts and ends at the University of Toledo. (My dad graduated from there!) There was a lot of road construction around the university, so it was a little bit difficult figuring out where to park for the expo. The expo was small, but nice. We were able to try on the race shirt and exchange it if we needed to.

Race morning, parking was also a little bit of a challenge. Despite that, we ended up in a lot with plenty of time to walk to the start. Walking to the start there were plenty of port-a-johns.

Continue reading

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