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About Walk With Joelle

Walking coach and ACE-certified group fitness instructor

An 86th birthday half marathon

I promised in one of my earliest posts to tell the story about how my active grandmother (Gram) joined me on a race course. I’m happy to share one of my best memories.

What I didn’t mention was that the race — a half marathon — was on her 86th birthday. Not that I had any doubt she could do it.

Race bling!

Race bling!

The 2007 Philadelphia Marathon was on the list of events for a team I helped coach and coordinate. When I noticed that the race date happened to be Gram’s birthday, I knew I had to see if she might want to add a half marathon to her list of physical accomplishments. (You may recall from my earlier post that she took up skiing in her 50s, helped found a hiking club in her 60s and biked — more than once — across New Jersey.) Plus, because she had essentially inspired me to hit the race course in the first place, I loved the prospect of doing a race with her.

At that point, I’d completed three full marathons but no half marathons, and she was familiar with my participation. And I’d joined her on ski slopes and hiking and biking trails many times over the years. So I called her.

“Gram, there’s a half marathon in Philadelphia on your birthday. Do you think you’d like to do it together?”

“How far is a half marathon?” she asked.

“Thirteen-point-one miles,” I replied.

“Okay,” she agreed.

“Great!” I said. “When it comes time to start training officially, I’ll give you the details.”

“Oh,” she said, “I don’t think I need to train. I go hiking every week!”

Well … okay then!

But she was right. Her regular hiking prepared her just fine. (I wouldn’t recommend this for all beginners, but if you’ve met Gram, you know it was going to be okay.)

The race was on a Sunday. On Saturday evening, our team held a pasta dinner and gathering. I couldn’t have been more pleased to see my wishes about Gram come to fruition.

You see, our family would always tell Gram how terrific it was that she was so active; that she hiked regularly in her 80s; that she still liked to get out on her bike. But she would always respond dismissively, as if it were no big thing. She’s always been modest that way. I wanted her to hear the same accolades from strangers, believing it might give her more of an idea of how awesome and impressive she is.

When my coworkers eagerly approached us to meet her, and when so many other members of the team expressed their admiration to her, I think some of it did make an impression. By the end of the evening, she was reveling in her celebrated status. I was overjoyed.

Soon race morning dawned. We rose early, dressed in layers for the chilly race, and lined up with thousands of others near the Philadelphia Museum of Art. She soon expressed her amused annoyance with repeated photo taking by my husband. When the “Rocky” theme music begin to blare from the PA — the race starts in front of the famous stairs Rocky ran up, after all — we were off!

Our pace was slow and steady, and in 3 or 4 miles we were with a small group of walkers who were shifted to the sidewalks as the streets were reopened to traffic. We went through Center City, past Independence Hall, near the Philadelphia Zoo and Drexel University. It drizzled on us, but Gram kept stating that she was fine in her wool sweater — tried and true on many a winter hike. She even gave me her gloves at one point!

As we were in the final mile, we saw some women coming toward us. Among our team was a group of sisters, each of whom wore a different large dressy hat. A few of the sisters had finished the race already and were backtracking to find their other sisters. When they spotted Gram, they expressed delight in seeing her on the course. Gram stopped in her tracks to gab with them. I had to gently urge her to keep going. “We’re almost at the finish!” I encouraged.

My husband waited just before mile 13 to get our photo, and my dad (Gram’s son) and stepmother found a spot right near the finish line to watch for us. We rounded Eakins Oval, saw the end approaching, grabbed hands and crossed the finish line, as her name was broadcast by the announcer.

We did it!

We did it!

We happily accepted our medals, wrapped ourselves in space blankets, and started to celebrate. Our family eagerly sought us out in the finisher area to offer hugs and congratulations. My dad announced that he was treating us to lunch, and we happily chowed on cheeseburgers as Gram talked about how she couldn’t wait to get in her jacuzzi tub at home.

Proud finishers.

Proud finishers.

Several weeks after the race, Gram called. In the mail she’d received a wooden plaque with a photo of us crossing the finish line and commemorating her third-place finish in her age group. (Which I dispute, by the way. Upon checking the race results, I noticed that the first and second-place finishers were listed as age 99, so I suspect they were people who didn’t input an age and that was a default.)

“Did you get one of these in the mail?” she asked.

“No, Gram — I didn’t exactly finish third in my age group,” I said, smiling. But that was okay. I wasn’t in the race for a PR.

Seven years later, she’s approaching 93 and most recently joined a croquet league. The half marathon plaque still hangs in a place of honor in her home. And the memory of sharing the experience with her holds a place of honor in my heart.

Walking and water slides

Water slides? Huh? I’ll get to that in a minute…

Saturday morning walk

Saturday morning walk

Today I did a 3.25-mile walk around my town. I’m lucky to live in a place where there are plenty of side streets and sidewalks so I can walk safely just by exiting my front door. I can’t imagine living on a road with no shoulders or sidewalks and having to drive somewhere so I can go for a walk.

I’ve trained for many half marathons by doing walks just within my somewhat small town. I’ve been able to map out routes of 1 mile, 3 miles, even 6 and 8 miles. There are many apps and tools that can help you plan out your walks — stay tuned for info in a future post.

In the meantime … about the water slides. On my walk today, I noticed a mother and little girl in their yard. The yard was nearly fully occupied by one of those inflatable playthings. This one had a great curving slide that landed in a big circular pool, and they were in the process of filling it up with a hose.

“That looks fun!” I said, smiling. That prompted the little girl to announce that it was for her birthday party. I stopped and asked how old she was. “Five,” she said, holding up her hand with fingers splayed to demonstrate. “Do you want to come to my party?” she asked very politely.

With regrets, I declined — but I have a feeling I’ll be thinking all day about how fun it would be to go down that water slide.

 

 

Walking and Alzheimer’s disease

New research is examining the link between an older person’s walking speed and his or her risk of developing Alzheimer’s disease.

In a study published in the journal Neurology, researchers reviewed data on almost 27,000 people from 17 countries who were at least 60 years old and did not have dementia.

The researchers used simple methods to measure walking speed and cognitive abilities,  and they followed a portion of the study group for 12 years to see how many developed dementia. The researchers discovered that people who had motoric cognitive risk syndrome, which is characterized by slowing walking speeds and cognitive lapses, were more than twice as likely to develop dementia (of which Alzheimer’s is one type) over that 12-year period. “Slowing walking speeds” was defined as slower than 2.2 miles per hour.

It’s important to note that decreased walking speed alone is not a sign of impending Alzheimer’s — the combination with cognitive problems is important.

One more reason to get into the habit now of walking as a workout.

In fact, another new study suggests that, along with several other lifestyle measures, regular exercise might help reduce your odds of developing Alzheimer’s.

Done safely and with good form, exercise can help you prevent a host of health problems. And walking is one of the easiest forms of exercise there is.

Have ice cream!

Today is the final day of National Ice Cream Month! Be sure to celebrate — I know I’ve done my share the past few weeks.

Once you’ve enjoyed your favorite flavor, head out for a walk to balance the scales. On average, walking burns 300 calories an hour. By “on average,” I mean if you weigh about 155 and walk 3.5 mph. Find more body weights and speeds here.

I know that what’s pictured below is more than 300 calories worth of ice cream. But I savored it after 5 hours of bike riding, so I think I mostly came out even. 🙂

Mmmmm ... ice cream!

Mmmmm … ice cream!

Mission accomplished

I made it to the sporting goods store over the weekend as planned. And the trip was successful — I’m now the proud owner of a new pair of sneakers.

New kicks!

New kicks!

After trying on several different New Balance models and several sizes of each — sometimes a wide width works better; sometimes a half size bigger does the trick — nothing felt quite right.

So I turned to a few Saucony options. I was hesitant because I’d previously had a pair of Saucony and they ultimately felt a bit too narrow.

But as I said in my last post, it’s wise to be open to more than your usual preferences. Voila, a pair of the Saucony fit the bill. And what I also realized as I paced around the sporting goods store in various pairs of sneakers: My old ones were more worn out than I even knew. Shoes break down slowly, and if you’re wearing them nearly every day, it’s not too noticeable. It’s kind of like when someone is losing weight. If you see him or her every day, you don’t really see it. But if you haven’t seen the person in a while, when you do see him or her, it’s immediately apparent.

I’ve already put a few miles on the new pair, and I’ve made a note in my calendar for a few months out to estimate the mileage on them at that point so I replace them in a more timely manner.

Oh, and the best part? My new sneakers were on sale, more than 50 percent off!

Guilty as charged

I have a confession to make: I’m guilty of not following good fitness protocol.

I have been wearing a way-too-old, way-too-many-miles-on-them pair of sneakers for the past several months.

When I did a half marathon in late March, I wore my go-to pair — i.e., my newest pair. It rained for the entire 13.1 miles. After the race, I figured I’d better retire the pair because they probably were stretched out and just plain shot from all those wet miles. Plus, they were high on the mileage count to begin with.

My reliable No. 2 pair, promoted back to the lead position.

My reliable No. 2 pair, promoted back to the lead position.

Because it was still wintry, I bumped up my old pair to the No. 1 spot, knowing I wouldn’t be doing lots of walking until spring had fully sprung.

Well … it’s now mid-July and I’m still in that old pair.

Part of the delay is just due to the busy-ness of everyday life: work, chores, errands, plans.

But most of it is due to simple timing. I do most of my walking in the early morning. Therefore it would be best to shop for sneakers first thing in the day, so the size of my feet is most comparable to when I will most often be wearing the sneakers. In other words, if I shopped after work, my feet would not be the same size as they would be in the morning. And then, when I’d go out for a morning walk, the sneakers would likely feel loose. That could lead to blisters and injury.

At long last, my schedule and my desire to buy new sneakers have aligned, and I plan to be at the sporting goods store tomorrow morning when it opens.

While we’re on the topic: How often should you replace your walking sneakers and what type should you get?

Your shoes might not look outwardly worn out. But the cushioning and shock absorption likely are not doing their job as well as they should anymore.

The general rule of thumb, as advised by experts, is to replace your shoes after 300 to 500 miles of walking.

Here’s another way to calculate it:

If you walk for about an hour, three times a week, replace your sneakers every 5 months. If you walk that amount four times a week, it’s time for new sneakers every 4 months. And if you’re walking about an hour five times a week, you’ll need new ones every 3 months.

And what type of shoes should you get?

It’s all about what feels best for you. New Balance is my brand of choice because it has a roomy toe box and a more narrow heel — which fits me best. I buy running shoes instead of walking shoes because I find the running shoes to be more flexible and light than the walkers. Plus, I do incorporate some jogging interval workouts most weeks.

My best advice: Try on, try on, try on. Try different brands. Try wide and medium widths. Try them with the socks you’ll most often wear while walking. Walk around the store for longer than seems normal. Above all, make sure they feel supportive and comfortable and fit well. And shop at the same time of day when you most often walk. That will help ensure the best fit.

Happy walking!

 

It goes both ways

Today I was having quite a case of the Mondays. Didn’t sleep well at all last night, found myself easily annoyed most of the day, and had very little desire to apply myself to my to-do list at work.

And Monday evenings are when I teach an hour-long walking class. Tonight was the fifth week, and it was the first time I felt myself sort of wishing I could just go straight home from work, rather than hold class. Plus, there was a threat of thunderstorms, and although we’ve held our walking class indoors once before, I thought that might be a deterrent to attendance.

But then an awesome thing happened.

I got to the classroom, started setting up, started greeting members as they came in — and started feeling a boost in my mood. Not only was the weather not a deterrent but it was the biggest class attendance to date!

As we got underway, everyone seemed to be in a great mood and having fun. I found myself making a few light jokes and getting into the groove of teaching the class. I’d grumbled to myself earlier about how having to hold class indoors would likely cause the hour to drag by, but on the contrary it went faster than I expected.

At the end, to my surprise, there was even a smattering of “great class” applause.

I don’t say the last sentence or any of this to pat myself on the back. Instead, I relate this story as an illustration of how the class can inspire and motivate the teacher. How exercise can brighten your mood, whether you’re in the back row trying to follow along or up front leading the way.

So tonight… thanks to my class for sweeping away my case of the Mondays.

Cheer, illustrated / Photo by Chris M. Junior

Cheer, illustrated / Photo by Chris M. Junior

Today’s walk

My car needed an oil change. You might be thinking, What does that have to do with walking?

Well, when weather permits, I drop off my car at the shop in the early morning using the key drop, and I walk the 4 miles back home.

Not all walks are as scenic as the one I took last week, granted. But that’s part of the appeal of walking — taking in the scenery, no matter what it might be.

Headed southbound on Route 206 in Hillsborough Township, NJ.

Headed southbound on Route 206 in Hillsborough Township, NJ.

And a note about walking safety: Whenever possible, one should walk against traffic. That enables you to see what’s coming at you and react more quickly if necessary. On my walk today, I was walking with traffic — but based on the very wide shoulder and the sidewalk/walking path, there was enough of a buffer.

Where are you walking today?

 

Walking and stroke risk

I touched on health benefits of walking in my first post, and research is always bolstering those claims.

Here’s an example, as published in the journal Stroke.

Women who walked two or more hours weekly lowered stroke risk by 30 percent. Those who kept the pace up — about 3 to 4 miles per hour — dropped their risk by 37 percent. The study followed nearly 40,000 women ages 45 or older.

Find more info here: http://stroke.ahajournals.org/content/41/6/1243.long.