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THE NEW YORK WALKER Winter 2007 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.
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