THE NEW YORK WALKER Winter 2007

A Special Edition Volume 2, Issue 4

A New Year is Coming!

Hi Walkers! Write down your Check your walking planned workouts, stick shoes because they “Cheers to a new year to them, and try not to don’t last forever. I like As the year ends and a do more, just because to buy two pair at the and another chance for new one begins, one you are feeling good. same time; one I will us to get it right” would wonder, can they Get one hour more wear most of the time be better than the year Oprah Winfrey sleep a night; take that and the other once in a before? afternoon nap if you while. When I can feel a can. difference, then it is time Well discarding wealth for a replacement. and thinking about Set short and long-term health the job comes goals, and keep it real. An active lifestyle is the basic. Start off with a This will help your self key, so don’t keep it to check up. Many only go esteem. Drink more wa- yourself. Spread the to see the doctor when ter and eat more veg- love and teach a friend they are ailing. Just be- gies and less meat. or neighbor. Invite them cause you are happy Keep the workouts fun; to our clinic; each one, with your appearance start off slow and de- teach one. What a great and feeling no pain, that velop the groove before gift! An active lifestyle is not a guarantee of a picking up the pace. Ask makes a sound mind, in healthy person. Coach Lon 1 fellow walkers to tell you a sound body, in a about your style, so you sound community. David Wolf 2 Focus on being a can put in a positive ad- Barbara Lee Chase 3 smarter athlete instead justment. Always focus Healthy Holidays of harder training. Take on technique over Darwin Johnson 3 a little more time with speed. The most com- Alex Davidson 4 your warm-up and cool- mon setback in any down. Alternate work- sport is injuries. Coach Lon JoDell Shields 5 outs; easy day, hard day, easy, hard, rest. Rose Savage-Jackman 5 Let’s Hit the Woods!: Hard facts on soft trails

shock transmitted through the body all the way As race-walkers (and runners), what do we up to the head varied little as the runner want from our sport? Get faster, get stronger, moved from very soft to very hard surfaces. lose weight, have fun, and stay uninjured. With Ferris DP et al [Proc R Soc Lond Biol Sci the latter goal in mind, running publications 1998;265:989] offer a potential explanation: have for many years espoused the benefits of “All running animals coordinate the actions of trail running. The typical article, accompanied the muscles, tendons and ligaments in their by an advertisement for an expensive trail- legs so that the overall leg behaves like a sin- running shoe, lays out the pros and cons asso- gle, mechanical spring during ground contact”. ciated with different running surfaces. The aim In others words, runners and walkers create is to choose a surface that minimizes the im- “soft” legs when they move across hard sur- pact on bones, joints, and other soft tissues, faces and “stiff” legs” when they move across and – by extension–minimizes the potential for soft surfaces. It gets even more confusing injury. Running on grass and woodland trails when you factor in the role of running and are usually favored. [Of course, there are the walking shoes. Robbins SE and Gouw GJ [Med usual disclaimers to avoid tripping over roots, Sci Sports Exercise 1991;23:217] conclude falling into holes, etc.] Other favored surfaces that the cushioning from running and walking are synthetic and cinder tracks. The well- shoes “creates a feeling of comfort which maintained trail around the Central Park Reser- I trained for another marathon in 2005, but ‘knocks out’ an athlete’s intrinsic muscu- voir is a nice example of the latter. At the bot- this time did a majority of training on the dirt loskeletal defense mechanisms against impact tom of the list are asphalt and concrete sur- and crushed stone trails of the Rockefeller forces and perhaps increases the risk of in- faces. Accordingly, the typical article con- Preserve in Westchester County. After every jury”. What is a confused race-walker to do? cludes that we should all “Hit the Woods”! long walk, I jumped in the ice bath, in hopes of My recommendation: Do what works for you. reducing joint inflammation. Much to my de- light, I managed to avoid injury until the bitter The argument is convincing and I buy it. In end of the training cycle. [A hamstring strain, For three years, I have called the Rockefeller 2003, I laid off from race-walking, when wors- no doubt due to “over-use”, was a little discon- Preserve my home away from home. There are ening pain and foot numbness from herniated certing but did not stop me from completing miles and miles of dirt and crushed stone trails discs and spinal stenosis drove me to undergo the 2005 NYC Marathon]. I attributed my to explore, interesting flora and fauna to ob- back surgery. I made my “come-back” the next relatively injury-free season to doing my work- serve, gorgeous scenery, lots of opportunity for year and completed the 2004 NYC Marathon. outs on the trails. To my chagrin, lab research hill work-outs, and reasonably injury-free train- However, marathon training was punctuated by does not support the belief that running (or ing. And I do wear running shoes. Of course, recurrent calf strains and shin splints. [FYI, the race-walking) on very hard surfaces creates a if race-walking barefoot on the sidewalks of term “shin splint” describes pain in the tibia higher risk of injury. Feehery RV et al [Clin Flatbush Avenue is your thing, that’s cool too. that is produced when muscle pulls away from Podiatr Med Surg 1986;3:649] found that bone. It is one step short of a stress fracture]. ground-reaction forces at the foot and the David Wolf

Not the Last on FIRST

367.5 miles in 2007 (a mere 20.4 miles In a previous newsletter, I detailed how per week, maximum = 29.5 miles per the training program developed by FIRST, week). For me, it was worth the trade off. the Furman Institute of Running and Sci- Extra workout time was devoted to biking, entific Training, could get runners and swimming, and rowing. This summer, I race-walkers to the marathon finish line. completed my first triathlon, totally blast- The FIRST program promises marathon ing through the run phase of the event. [I training on “3 days per week”. However, actually did run during the race, with no two of those three days are FAST, with running training. It just goes to show that speed workouts and tempo workouts. race-walking can get you in shape for The “long walk” is pretty much the stan- other events]. I was also able to scull 3 dard that we are used to. The rest of the days per week. [Plans for my debut in a week is filled with cross training. In the rowing regatta were dashed when the end, FIRST lived up to its billing. I crossed event was cancelled on account of too the finish line of the 2007 NYC Marathon much debris in the Passaic River!]. within 1 minute of my finish time in 2005. And that was with 28% less training mile- age! Between July 1 and Marathon Sun- Now, it’s December and it’s time to make day, I logged 513.5 miles in 2005 (mean plans for a new year. Athletically, FIRST is 28.5 miles per week, maximum = 46 sure to be part of the New Year’s resolu- miles per week). That contrasts with tion.

David Wolf THE NEW YORK WALKER Coney Island Racewalk

say they were tired and lets forget it. Well close to the end I felt more energized, and it did not happen. The phone rang at coming across the finish line was certainly 7am and Rose's cheery voice came up invigorating. The fact that I won a medal "are you roaring to go"?. I groaned into really made me feel the accomplishment. the phone and said" Oh yeah, been up I now have something new to look forward already". 'See you in 45 minutes she to. I intend to perfect my walking style, said". Off I was to a quick wakeup which I definitely know lacks perfection, shower, getting dressed, glunking down and hope to continue walking and com- my coffee, a kiss goodbye from my honey peting. I have my close friends to share wishing me luck, and out the door. Well this with and it has certainly opened a we breezed to Coney Island (Sandy's great new door to a new experience. Thanks to directions, and driving ability) Upon arriv- Gary Brynes who got us started with his ing the excitement built up and I thought, email about the Saturday program, I am glad we did it. It would have been thanks to Lon who motivates us every After coming off a late babysitting night, 2 easy to roll over but here we were. We Saturday, and thanks to all the great peo- little grandchildren 2 and 5, I went home lined up as the gun went off (hah, only ple who are there walking. See you soon. hoping it would rain on Sunday or that my fooling) and started pumping away. It buddies, Rose and Sandy would call and was a cool brisk day and great for Barbara Lee Chase walking. I did get tired, but as it came My Strange NYC Marathon Experience

If you check the results of the 2007 NYC The fundraising chairman was very I Marathon, you’ll notice that 2 Darwin interested in my advice about the race. Johnson’s finished the race. The younger He was also running his 1st marathon. finished in 3:32 and the elder in 5:19. I Would you believe that we arrived and race-walked my previous 4 marathons. entered Fort Wadsworth side by side. However, when my son announced that Again, this was just a strange he was running his 1st marathon, I started coincidence. Saturday before the race I running again with the intent of running was approximately at mile 5.75 of the US the race with my son. Along the way he Olympic Trials course. A woman came up became very fast. I knew that he could to me to ask where was the best place to possibly run under 3:30. So I adjusted stand. After some conversation I asked my goals and merely hoped to finish 30 to her if she knew anyone in the race. She 45 minute behind. I got in fantastic said that she was there to support her shape, increased my speed sessions, son-in-law Ryan Shay. I told her that I increased my mileage, but aggravated an knew who he was and that he had a old hamstring injury during the very end chance to contend for one of the 3 spots. (within seconds) of my final speed work- Several minutes later the runners passed, out. I arrived in NYC after having not run but Ryan didn’t. Little did we know that or race walked for the prior 8 days. I ex- her son-in-law had just collapsed a ¼ mile pected to cancel, but decided to at least away. The 72nd St Transverse curves so start the race after I saw the disappoint- we couldn’t see what was happening ment in my son’s face. After all, I felt that After picking up my number I received my around the corner. Several hours later I I might be able to handle running a few goody bag from one of my brother’s let out a loud gasp when I realized that miles and race walk the balance. At this employees. He didn’t even know that she Ryan Shay was dying a ¼ mile away at point let me digress as I tell you about a left work for the expo. At the expo I the same moment that I was talking to his series of interesting experiences that stopped to talk with the medics about my mother-In-Law. Anyway, much to my happened that weekend. For the prior 3 sore hamstring. Of course they told me surprise the next day I ran very, very or 4 months I never got around to renew- not to run. During marathon morning at slowly for 20 miles. Fortunately, I am also ing my NY Walkers Club membership. So Fort Wadsworth, I encountered that same a race walker. So I race walked the final the morning of the 2nd I finally filled out medic as I was putting on Vaseline. That 10k. I was shocked that I finished and my renewal form and was going to mail it. was the only medic that I spoke with dur- overjoyed by my son’s performance. That Since I didn’t have a stamp, I decided to ing that entire weekend. was the end of a very MEMORABLE & put it in my pocket and mail it later that STRANGE weekend. I didn’t even afternoon. When I arrived at the expo the My son raised money for the Dystonia- mention that Lon was doing the hula hoop 1st person I ran into was Lon. No stamp Parkinson Foundation. Saturday evening at mile 20. needed. I just handed him the envelope. we had dinner in midtown. THE NEW YORK WALKER Darwin Johnson A Long Walk off a Short State

no music, few porta-pots, and water stops at mile 22 (consistent with a 7.5 min/mile every 3 miles. The course remained open pace). (There is an unwritten rule of This is about an outstanding race to traffic with some police car protection, Nereida,thumb that Vee, one Lon, should Bruni not anddrink I waterhave walker that has inspired many others and the difficulty was definitely weighted been during spendingthe last 30 time minutes with of Gloria any race). and and me with her spirit and towards the second half. Definitely an “E” WeweThere allhave was are anallastounded unofficialshared atlotswater her of stop continued fun set and up ticket! by a nice neighbor at the 23 mile mark. enthusiasm for race walking and life. goodzest for times, life. Gloriaincluding is fighting our famouscancer Many reviewers on marathonguide.com I met Gloria after taking Lon’s race- Coneyand is Island currently walks. in the Calvary walk class on a Saturday morning Hospice.thanked these We peoplehonor profuselyand love since Gloria it We met under a tent near downtown at was consistent with a 10 min/mile pace. race walk. Over the months and 7am where there was plenty of breakfast and think of her every time we walk in At this point, the course became rolling years, I was impressed with Gloria’s for all runners and volunteers. At 8am, hillsCentral again Park. and we started to see more speed and commitment and sense of the gun went off and we ran through the houses and everyone started to relax. fun. She was fun to walk with and historic part of Newport for the first mile. Gloria Around milejust 24, celebrated we turned a cornerher near75th most of the time I could not even We then ran a loop around Fort Adams birthdaythe St George’s and we Academy had champagne campus and and the catch up to her. State Park with Narragansett Bay on our cakeroad justwith seemed her. This to gois justup and to acknowl- up. This right and the remnants of historic Fort was the last and largest hill and it ended Adams on our left. We then got back on edge how Gloria Merridy has inspired about mile 25. Ironically, the street is Visiting Gloria’s home, I saw the the road and headed out to Brenton Point us all to keep walking and have called Purgatory Road. We then had a many medals, trophies, and ribbons State Park. This part of the race had roll- longa healthy gliding lifestyle. downhill to endure. At this she’s collected over the years – ing hills from miles 4.5 through mile 10. point, everyone was too tired to enjoy this At Brenton Point, we got a great view of almost fills an entire wall. Gloria much. We walked/ran through a busi- loves the sport and sends her love the Atlantic Ocean and we continued on ness district and continued on to JoDell Shields and support to our New York Walkers the coastline until we reached Bellevue Memorial Boulevard and the finish line at Club. Ave at mile 10. Here, we passed by the Easton’s Beach. famous Newport Mansions and we all shopped for our future retirement “cottage” (LOL). We reached our first real We received our medals and got on a bus hill around mile 12 and we went up and that took us back to the starting line. I

down onto a little land bridge on finished with a pretty high density of peo- The Breakers Marathon in Newport, Memorial Boulevard that connects ple and only had to wait 5 minutes for the Rhode Island had its third run this Newport and Middletown at Easton’s bus. The ride was about a mile and took October 20, and its first run as a single Beach. less than 10 minutes. At the finish line, I loop course. Historically, it was a picked up my sweats, (runners had the 50K/50M race, raced over an eight-mile option of having their sweats waiting at loop in Middletown with the runners doing We ran by the finish line at this point, and the finish line or the start line) and settled as many loops as necessary. It was the as I walked through, the fifth leg of the down to a nice sit-down lunch. The race only marathon/ultra race in Rhode Island winning relay team was just coming in. organizers had a lobster for all marathon- for years. In 2005, a marathon option Some people got discouraged because ers and plenty of clam chowder for all was added in response to demand from they knew we had 13 more miles to go runners, relay teams, and volunteers. the 50 States Marathon Club, and in before we’d see the finish line again. This There even were some slim vegetarian 2006, the 50K was dropped. This year, was followed by another up and down hill and kosher options. Not your typical the 50M was dropped and the course was that ended at Surfer’s Beach. At mile 15, NYCM experience! changed to include much of Newport. we entered the flat Sachuest Point Wild-

There were 541 marathon finishers and life Refuge and did an out and back with 51 5-person relay teams. This is 50% wonderful ocean and marsh views where I thoroughly enjoyed this marathon, and more participation than in 2006! There we saw people coming and going. At mile its toughness led me to a course record at was no time limit and the last finisher 17, we turned into the Norman Bird Sanc- NYCM two weeks later. My only complaint came in at 9:06, and the second to last at tuary and started the hilly portion of the was that it rained the night before, and 7:34. course. This portion was pretty much there was plenty of puddles on the road, country and had many challenging hills. and the environment was a bit foggy. I

There were many vineyards, farms and would definitely recommend this one to This race is the antithesis of the NYCM farmhouses, and the spectator density anyone looking for a change from NYCM and is the quintessential 50 State experi- went up and down according to the prox- or as a relay team event. (Just make sure ence. I was surrounded by many runners imity of the nearest houses. It’s basically you talk someone else into doing the last wearing either the white 50 State or the a square around the Norman Bird Sanctu- two legs). yellow Marathon Maniac jerseys. There ary neighborhood and ends at mile 25. were no Kenyans, few spectators, We passed the last official water station Alexis Davidson THE NEW YORK WALKER Inside Story Headline GLORIA MERRIDY – RACEWALKER PERSONIFIED

This storyis about can fit 150an -outstanding200 words. race Nereida,This story canVee, fit Lon, 150 -200Bruni words. and I have Onewalker benefit that of has using inspired your newsletter many others as a Onebeen benefit spending of using time your with newsletter Gloria asand a promotionaland me toolwith is thather you canspirit reuse and Wepromotionalwe allhave are allastounded tool shared is that atyoulots her can of continued reusefun and enthusiasmcontent from otherfor race marketing walking materials, and life. goodzestcontent for times, from life. other Gloriaincluding marketing is fighting our materials, famouscancer Isuch met as Gloria press releases,after taking market Lon’s studies, race - Coneyandsuch asis Island press currently releases,walks. in market the studies,Calvary walkand reports. class on a Saturday morning Hospice.and reports. We honor and love Gloria

Whilerace yourwalk. main Over goal ofthe distributing months a and Whileand think your mainof her goal every of distributing time we walk a in years,newsletter I was might impressed be to sell yourwith product Gloria’s or Centralnewsletter Park. might be to sell your product or speedservice, and the keycommitment to a successful and newslettersense of service, the key to a successful newsletter fun.is making She it wasuseful fun to yourto walk readers. with and is making it useful to your readers. Gloria just celebrated her 75th Amost great of way the to addtime useful I could content not to evenyour A great way to add useful content to your birthday and we had champagne and catchnewsletter up to is her.to develop and write your newsletter is to develop and write your own articles, or include a calendar of up- own cake articles, with her. or include This is a just calendar to acknowl- of up- edge how Gloria Merridy has inspired coming events or a special offer that pro- coming events or a special offer that pro- motes Visiting a newGloria’s product. home, I saw the motesus all toa new keep product. walking and have many medals, trophies, and ribbons You can also research articles or find Youa healthy can also lifestyle. research articles or find she’s collected over the years – “filler” articles by accessing the World “filler” articles by accessing the World almost fills an entire wall. Gloria Inside Story Headline loves the sport and sends her love JoDell Shields and support to our New York Walkers Club. Jodell and Gloria ************************************************************************************

The Executive Director and Staff would like to wish you and your family A Healthy and Happy Holiday Season!

Rose Savage-Jackman, MPH InsideSenior Story Editor Headline

THE NEW YORK WALKER Page 5