Fit Milwaukee » walking

Pick up the pace: A challenge for BRISK walking

Anne — Mon, 13 Jun 2011 10:00:00 +0000

As a coach with Team Challenge, I help people of all different levels and abilities complete the 16 week training to the half-marathon distance. This is no walk in the park — it’s 13.1 miles — a long, long way to walk! So we explore techniques to help us walk faster.

I’d like to issue the following challenge to all you walkers out there. These techniques will quicken your pace and have you covering ground faster and more efficiently. You’ll get in that ‘sweatzone’ where your workout really counts.

Go ahead, take my challenge!

Using MapMyRun or Gmaps Pedometer, plot out a one-mile route in a direction away from your starting point. Wear a stopwatch and time yourself on the way out. When you hit one mile, note your time and then turn around and time yourself on the way back.

On the way out, time the your regular walking pace (a casual conversational walk with arms down) and on the way back, employ the techniques below to keep a BRISK pace — and I bet you your pace will quicken by at least a minute per mile.

When you’re out there walking, think ‘BRISK‘.

Bent arms
Rapid feet
Inhale deeply
Stand tall
Keep your legs behind you.

Ready? Challenge yourself to walk as fast as you can. Cover that ground quickly, get yourself sweating and breathing hard! Use shorter, faster steps, actively using the feet, and keeping the elbows bent at 90-degrees and driving vigorously toward the rear. Keep a tall posture but lean forward from the ankles and allow gravity to help you.

For further reading, check out this article by our Team Challenge national walk coach, Dave McGovern.

Here are some examples of speedwork you can to to get faster and stronger:

How about six minutes brisk, one-minute normal pace, six minutes brisk, one-minute normal pace, six minutes brisk.
Hills are also an excellent way to start speedwork. Find a steep hill (like LaFayette hill), work your way up, come back down and do it again six times. Gradually add extra reps until you can complete 10.
Try just a 25-minute run or walk with BRISK bursts of speed. Look for the next light post or mailbox or city block and move as fast as you can to it. Take a moment to recover and go all-out again!

What are some ways YOU pick up the pace?

Slow running – it’s the new fast!

Amy — Tue, 22 Mar 2011 13:30:00 +0000

I’ve never been fast. I don’t even know if I’d ever care to be fast.

A lot of times, you hear about how fast people run races. Don’t get me wrong. I have a time goal. It’s just no where near that of my close friends. When they’re running an “easy” 9 min pace, I’m busting my ass trying to keep a sub 15 pace.

I consider myself a runner. I run/walk and I’m ok with that. Of course, I’d love to get to the point where I’m only running and not walking unless I really need a break. But, I like the freedom that walk/running gives me. If I only ran, my workouts would be less than a mile. But with slowing things down and alternating between running and walking, I’m able to cover many miles.

This weekend, I ran just over 6 miles in about 90 minutes. Am I going to win an award any time soon? No, but I was beaming with pride when I realized this was the FASTEST I’d ever done 6 miles. A year ago, I was run/walking at a much different pace. I would hope to average 16-17 minutes per mile, but be happy with anything less than 18:30. Now, my slowest walking pace is in the 16-16:30 range… but usually falls between 15-16. My previous FAST time is now my SLOW time.

I know that as I lose weight, my pace and endurance will continue to improve, but I don’t expect to be qualifying for Boston ANY time soon.

I’m focusing on creating attainable goals for me and my body. And, if slow running is the key, then I’ll embrace it with a big sloppy kiss.

Last week, I wrote a very cathartic post on my blog about how difficult it is for me to run with anyone else. Go on. Read it. If you’ve ever felt like you’re not good enough to run in a group, read it twice. I’ll wait.

Done?

Ok, good.

The response to this post was overwhelming. Emails, gchats, comments, Facebook messages, etc. I never in a million years expected people to respond as they did. (I’m still surprised anyone reads my blog.)

I realized that I’m not alone in my running insecurity. Then I noticed some talk on Twitter that was all too familiar to me, “Oh, you won’t want to run with me. I’m super slow.” This is my general response when someone asks me to run.

It forced me to swallow my pride and do something I’ve been thinking about doing for a couple of months now. I’m starting a slow running group. All are welcome to join us (there’s a group on Facebook)… and there will be a forum coming soon. You don’t have to be fast or slow or even a runner to join us. Walk/run/crawl/skip whatever the hell you want. The key to this group is acceptance and no judging. Yeah, I said it. Don’t judge. Don’t judge people for being too fast. Don’t judge people for being too slow. We’re all in different places in our fitness journeys. We’re beginners. We’re veterans. We’re runners (or walkers).

We’ll be having a group “run” Monday, March 28th rain or shine. Meet us at Lake Park in Milwaukee at 6pm. We will be near Lake Park Bistro. I’ll probably have a 2-3 mile route planned, but you can feel free to do as much or as little as you like – and, please, please, please go at your own pace. Don’t feel you have to speed up to catch up with someone else… especially if your body isn’t cooperating. Go at your pace. Do your own thing… and I’m sure you’ll find someone who’s at your pace! It sounds like we have people with an average pace (whether running, run/walking or walking) of anywhere from 11-18 minutes per mile. If you’re faster or slower than this – please still come and join us!

I’ll leave you with these words from John Bingham, the father of slow running:

“It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.”

Mayfair unveils new mall walking fitness club

Amy — Thu, 17 Feb 2011 13:00:20 +0000

Are you a mall walker? Mall walking or jogging is a great way to get some exercise when you don’t want to do it outside or you don’t have a gym membership.

Mayfair Mall in Wauwatosa is launching a new club for mall walkers, called the Mayfair Mileage Club. The club will reach out to and reward people who use the mall for their daily workouts.

The club officially launches Monday at 7 a.m. Members of the program will receive a free pedometer and will be invited to keep track of their miles.

When members reach 100 miles, they will receive a Mayfair Mileage Club T-shirt. When members reach 500 miles, they will receive a $20 Shop, Etc. mall gift card. Maybe you could use the gift card for a new pair of shoes?

Mayfair will also have a quarterly newsletter for members that will share info on heart health, exercise, walking and exercise gear and nutrition.

If you’re interested in more information, stop by the mall and visit the guest services desk.

If you are looking for more information on mall walking in general, check out this excerpt from The Complete Mall Walker’s Handbook.

Most mall walkers choose a mall and walk at that one on a regular basis. Other mall walkers like to vary their routine by exercising at different local malls. You can do whatever works for you, depending on what’s available in your community.

Some of the larger malls nationwide have mall-walking programs that draw large numbers of walkers.

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If your local mall has perks like this, take advantage of them! This is a great way to make the most of your mall-walking experience. Plus, you can get to know other mall walkers and even make friends with them.

Be sure to show your support for the program and let the sponsors know what’s working. Give them feedback about the speakers, special events, incentives, and so on. Offer comments about the program newsletter, if there is one, and ideas for new articles.

Deadline extended: Join FitMilwaukee’s Relay Team

Amy — Mon, 13 Sep 2010 15:36:18 +0000

I’ve extended the deadline to FRIDAY, SEPTEMBER 17th at NOON for people to register to be on a FITMKE Indoor Marathon Relay team. So, if you have friends who are interested, please let them know that we’re closing it off Friday so that teams can register before InStep runs out of registrations.

We’ve got a great group of people so far… I think we’re going to have a blast! I’ll be emailing teams this weekend so look for that by 5pm Sunday, Sept. 19th!

Also, one lucky team will win a FREE REGISTRATION.

Stay tuned for how to win! Your team could save $100! Sign up here!

PS: You don’t have to be an advanced runner to participate. We have runners registered with paces from 6:45/mile to 16:00/mile. Walk/Running is totally acceptable.

Come Walk With Us

Tracey — Thu, 05 Aug 2010 15:40:03 +0000

Have you been wanting to meet up with the Fit Milwaukee crowd but been intimidated by all those miles we run? Well, join us this Sunday morning for a leisurely stroll along the lakefront. We’ll be meeting at 10am at the Lake Park Bistro parking lot and heading out for a 3 to 4 mile loop down Lake Drive and back. No running! We’re hoping to find a group of walkers that want to meet regularly so we’ll talk more about future locations and times while we’re walking. You can either RSVP here or just go ahead and show up Sunday morning. All are welcome!

*Photo by AJBombers.

Walkers Unite!

Tracey — Wed, 28 Jul 2010 14:05:57 +0000

As you can see from Amy’s awesome half-marathon recap yesterday, participating in races doesn’t have to be about being an elite runner. Yes, it’s no secret that a lot of the Fit Milwaukee crowd loves to run. However, did you know that a majority of 5Ks have a 2-mile walk paired alongside the running race? In fact, at many fun-runs a number of people sign up for the 5K distance and walk the whole thing.

Here’s some truth: Walking is not easy. I remember walking in the Komen Race for the Cure nearly 10 years ago. This was years before I had ever had the inkling that I wanted to run because frankly, I thought people who did so were out of their minds and I would never have that kind of endurance. Anyway, I walked 3.1 miles (in the rain) in about 45-50 minutes and let me tell you the next day my hips were SORE. Even last week while on vacation my muscles were aching from walking everywhere. Walking for long distance can utilize a completely different set of muscles than running, and it takes much longer to cover the miles- meaning you spend more time on your feet out in the hot sun, rain, or whatever the conditions may be.

Wait! I wasn’t trying to scare you away from walking. I’m just trying to emphasize what a great workout it can be. I’m also not saying you should walk a half marathon. (Although that would be pretty cool, right?) However, if you’re a walker and feel left out of all the races going on this summer, don’t be! There’s no reason why you can’t get out there too. In fact, here’s a little list of upcoming 5Ks to get you started:

Hank Aaron State Trail 5K Run/Walk
Saturday, August 14, 2010
Miller Park
Race Start: 8:30am

Arthritis Foundation’s 5K Run/Walk to Irish Fest
Saturday, August 21, 2010
Veteran’s Park
Race Start: 10:30am

Walk & Run for Wishes 5K
Saturday, August 28, 2010
Henry Maier Festival Grounds
Race Start: 10:00am

Feel Free to Breathe 5K Run/Walk
Sunday, August 29, 2010
Veteran’s Park
Race Start: 8:30am

Any walkers interested in getting together to do a 5k? Let’s see if we can help some people connect.

*Photo by mollyali

Lessons I learned from my first endurance race

Amy — Tue, 27 Jul 2010 01:38:34 +0000

Last weekend, I completed my first half marathon. I wasn’t first, and I wasn’t last. My time was, well, twice that of some of my friends, but in the end it didn’t matter. I checked the ol’ half marathon off my bucket list. I also learned some valuable lessons throughout training and the race itself. Oh, and I got a kick-arse medal. Let’s not forget about the medal.

Before the race:

Pee. Trust me on this.
Drink lots of water all week long, especially the day before and morning of the race. This is why #1 is important.
Don’t drink four margaritas 18 hours pre-race, even if you tell yourself it’s okay because you’re getting top-shelf margaritas on the rocks with extra lime and salt on the rim. Margarita salt is not an acceptable substitute for an electrolyte sports drink.
Go to the race expo. Pick up your packet. Make some impulse purchases you will later regret because everyone else is buying that balance bracelet. Stare at your race bib. Smack yourself in the head for thinking you could actually do a half marathon.
Follow a training plan. There are so many plans out there – find one that works for you and your schedule. Mine included 3 days/week of walking and/or running, 1-2 cross training or strength training days and 1 active recovery/yoga/pilates/easy walk day.
Don’t be afraid to modify the plan. I suffered many setbacks due to knee problems and a sprained foot/ankle. I made adjustments (like biking or doing the elliptical instead of walking or running because they were low-impact). I had to cut one long “run” short because my foot hurt so bad.
Train with others. I joined Team Challenge, an endurance/half marathon training program that raises money for Crohn’s disease and ulcerative colitis research. You have a team of coaches (like Anne of FitMke) who make sure you cross that finish line at the race. We trained for 16 weeks, meeting every Sunday morning for the Napa to Sonoma Wine Country Half Marathon. Sure, I had to raise a bunch of money, but the support and encouragement from the Team Challenge staff along with the coaches and my teammates were invaluable. Plus, I traveled to California to do a race that took me through vineyards. As in, where they make wine. There was a free wine tasting for participants at the finish. ’nuff said.
Stock your medicine cabinet with ibuprofen. And ace bandages. And keep some ice packs or frozen peas in the freezer. You will thank me later.
Make an appointment with a massage therapist halfway through training. I recommend Stacy Snook if you’re in the Milwaukee or Madison areas. She’s fabulous and will help work out the tight muscles in your legs and lower back.
Test out your gear. Everything that you plan to wear/drink/eat on race day, you should be wearing/drinking/eating prior to race day. I found that one particular pair of capris was more comfortable than the others on long run/walks. I also found that I liked wearing a visor rather than a baseball hat and sunglasses because of the sweat that dripped down my face. I found that I preferred the Nathan Quick Draw Water Bottle to a water belt. It was a good fit for my inhaler, too. I also found that I preferred my Garmin on my left arm and my iPod shuffle clipped onto my sports bra, right between my breasts. I liked using my SPI Belt to hold my cell phone and I preferred Honey Stingers and Power Bar Chews to Gu.

During the race:

Start out slow. Let’s face it. Chances are you’re not going to win the race, so don’t bother burning all your energy the first couple of miles. Save your energy and wait for the pack to thin out a bit as everyone finds their comfortable pace.
Drink water, even if you don’t think you need it. Keep yourself hydrated so you don’t feel faint. I drank a sip from my bottle every half mile or so. I also drank at every water stop and took both water and HEED (sports drink) when the sports drink was offered. You may not think you will need the sports drink, but suck it down anyways. The electrolytes will save you later on.
Don’t fall behind on your nutrition. I found I was able to keep my energy at a good level by eating one chew every mile (and two a mile for the last 4 miles). During training, you should have figured out what works for you. I found that on race day itself, this ratio worked wonders. Neither of the chews I had were particularly high in sodium, so I didn’t drown myself or overdo it (in my opinion. And I am not a professional by any means. This is just what worked for me. Please don’t sue).
Soak it all in. If you get too focused on your pace or that pebble in your shoe, you’ll lose sight of the amazing thing you’re doing – you’re running or walking a half marathon. Seriously, enjoy the scenery, enjoy laughing at the weird form other runners use. Giggle when you see guys peeing in the bushes so they don’t have to wait for a port-a-potty.
Say thanks. Don’t be a jerk. Thank the volunteers handing you water at mile 3. Thank the sentry keeping cars from running you over. Smile and wave at the spectators cheering for you. Don’t be an ungrateful prick.
Pass on the left. As much fun as it is to bob and weave through runners, you are bound to piss some people off. Be courteous and pass on the left. You will freak people out if you try passing on the right. Also, if you’re running the race with a partner (or more), don’t hog the whole width of the course.
Don’t stop. I am one of those people who, once I start a long run/walk, I try not to stop for anything. I have never had to stop to use the bathroom (knock on wood). I didn’t stop to get the pebbles out of my shoe at mile 8. I knew that if I stopped, I would not keep going. But, be smart about it if you follow this philosophy. Please don’t be one of those people who craps their pants. If your shoes are untied, for goodness’ sake, stop and tie them. If you get a cramp, stop and stretch. But if you’re feeling good, don’t stop. Keep on truckin’.
Don’t be afraid to walk. This should fall under both before and during the race. Here’s the dealio. I’m overweight. This whole training for a half marathon is totally new to me. I’ve never run a mile in my life. So, I started training with the intent to run/walk the race… with most of the race falling in the walking category. All in all, I probably ran the equivalent of 3ish miles during the race, never for more than a half mile at a time. Your goal for your first race should be to just simply finish. I had a time goal of 4 hours, with a super-secret time goal of 3:30. I finished the race in 3:49. I walked most of the race. And no one judged me.
Save a little burst of energy for that last tenth of a mile. You’re pretty much a rockstar for getting to this point, but if you sprint that last leg, you are officially a badass.

After the race:

Wear your medal with pride. I didn’t take mine off for 3 days.
Have some chocolate milk. It does a body good.
Eat whatever the heck you want. Please note: this excuse is only valid the day of the race. Don’t follow the Amy Kant school of thought and drag this out for a week.
Visit the med tent (if needed). They’ll wrap you up like Sunday leftovers.
Smile. You did it. You’re officially an endurance athlete. No one can take that away from you.

Read my novel-length race report at Losing It Without Losing Me.

Setting up intervals for speed work on your Garmin

Amy — Fri, 25 Jun 2010 05:01:40 +0000

Perhaps you’ve heard of speed work. You’re curious about it, but don’t know how to keep track of time. Well, if you have a Garmin, chances are you can create your own interval workout. Here’s how:

Hit the mode button.
Then, click Training>Workouts>Interval
You can select to do your interval reps based on:
- Distance, Distance Rest
- Distance, Time Rest
- Time, Time Rest
- Time, Distance Rest

You can also include how many reps you want to do AND if you want to include a warmup/cooldown.

The first time I tried it, I set mine up for 3 min run then 1 min rest for 10 reps with warmup/cooldown. Basically, when you have this set up and hit start to begin your workout, you’re in “warmup” mode until you hit the LAP button. Similarly, when you finish your last rep, you will go into “cooldown” until you end the workout.

Exercise and Underwear: Decisions, Decisions

Amy — Sat, 15 May 2010 23:21:00 +0000

If you’re embarrassed by underwear talk, move on to the next blog. We’re talking about ladies underthingies and working out. Gentlemen, take a deep breath.

This is a question I’ve had for awhile, but I didn’t really know how to bring it up.

What is the best underwear to wear when working out?

The few times I’ve worn a pair of cotton underwear to work out, I’ve regretted it. So, I know that those are definitely out (I only have a few anyways, I prefer the good stuff). I’ve already moved beyond cotton socks and am slowly working on my non-cotton workout wardrobe.

But now, I’m at the underthings stage and am not sure where to start. Add my larger size to the mix and it gets complicated. Any larger ladies have this problem?

While some runners love to talk about their running clothes, they become a little more reserved when it comes to undergarments and — as a result — suffer in silence wearing uncomfortable underwear. The “synthetic material/no cotton” rule also applies to underwear. Make sure you wear tight-fitting, non-cotton underwear so any moisture is wicked away and you avoid chafing. Most uncomfortable underwear issues can be avoided by following that rule. Some running shorts do have “built-in” underwear. It is perfectly fine to wear just these shorts — you don’t have to wear another pair of underwear underneath them. Some runners, especially men, prefer to wear spandex under their shorts instead of underwear. Some female runners I know swear by running thongs and claim that they’re extremely comfortable. It’s really a matter of personal preference, so you just have to figure out what works for you. (SOURCE: About.com)

First of all, I don’t wear thongs. I don’t find them comfortable, and let’s be honest… when you get to a certain size thongs just aren’t practical. Why would I willingly let my booty hang out? This baby got back – junk in the trunk – and it just wouldn’t be right to have it go uncontained.

Perhaps I’ll change my mind once I’m at my goal weight, but in my experience over the past 4 months, I have found that the Body by Victoria Bare Ultimate high leg briefs are the most comfortable for working out. They help suck in the gut and keep everything where it’s supposed to be, without riding up my booty. The Body by Victoria seamless bikini briefs and Body by Victoria Hiphuggers aren’t bad either.

What hasn’t worked? My Body by Victoria boyshorts. They will NOT stay put when I’m walking, running or lifting weights. I’ve also had problems with the top bands rolling down.

I’ve looked into some of the “runners underwear” but I’m a little hesitant to spend $20+ on a single pair of underwear I might not like or that might not fit. I’m looking at the following options:

Do you have any suggestions? Feel free to post a comment below, or if you’d prefer to remain anonymous, send me a message using the contact form.

Ok, and because the picture of these has been cracking me up all afternoon, I just have to ask what is up with these? Are they the granny panty of workout gear? I mean, REALLY?

Oh, and don’t get me started on those shorts with the built-in underwear. I don’t get those at all.

Coming soon: Keeping the girls under control when running (aka, How do I keep my boobs from giving me whiplash?)

Mobile App Review – Runmeter by abvio

Marty — Wed, 03 Mar 2010 14:14:00 +0000