Appendix 14A
Dr. Reger’s Newspaper Column explaining 20 Weeks to 20 K
20 Weeks to the 20K
Having clear and meaningful goals makes it easier to keep walking, even during the cold, snowy, dark days of winter. Remember that we recommend walking for at least 30 minutes daily. This can be a goal in itself, but, if combined with a larger goal, our resolve can be even stronger.
Today I want to challenge some of you to “raise the bar” for your walking program: Have you ever though of walking the Ogden Wheeling Distance Classic? The idea may not be as far fetched as it appears.
The Ogden Distance Classic is 12.4 miles. The walking course is challenging, with 29th Street and Wheeling Hill, among others. But this is not appreciably different from walking around Oglebay Park for a couple of hours. Twelve miles is not unlike going deer hunting or hiking at Dolly Sods. If you plan ahead, it can be done safely and enjoyably.
Everyone who participates in the Ogden Distance Classic is a winner. There is no time limit to finish. Last year, I had a great time as I walked the Classic in about three hours. We are promoting long, slow distance, which can be accomplished by the casual everyday walker. There are so many encouraging folks along the route that the time goes by quickly.
I will present walking tips every week in this column until the Wheeling Distance Classic on May 25. Beginning February 4, we will have weekly educational sessions on Mondays at 4 and 7 pm to help you prepare. However, you can start your training this week. The most important first steps begin with getting yourself ready mentally. Decide if this event is for you. Even if you are not currently walking, you can still get ready to participate.
Stop by the Hole ’N Run and purchase a good pair of shoes. Ask for your WHEELING WALKS 10 percent discount. Take your current walking shoes with you; the Hole ’N Run staff can tell you if your shoes should be replaced, or if you can continue using them. Generally, shoes lose their support and cushion if they are more than six months old.
This challenge may not be for everyone. If you have any health questions about whether this 20K challenge is something you want to undertake, please consult with your physician.
On Memorial Day weekend in 2001, Ogden Nutting said to me: “Bill, I would like to see 500 walkers in the Distance Classic next year.” Let’s make Ogden even more proud of a community event that he so generously sponsors. I want to challenge all of us to organize so we can have 1000 walkers for 2002.
Isn’t it time you started walking?
Meeting reminder
February 2002
Dear 20 WEEKS TO 20 K Participants:
Thank you for your interest in the "20 Weeks to the 20K" training schedule. Walking can be an important step toward good health and wellness. The Ogden Newspaper 20K Distance Classic can be a wonderful experience if you train properly for it.
However, please complete the PAR-Q & You assessment prior to beginning a regular walking program. If you have diabetes, high blood pressure, or heart disease, you will want to check with your physician prior to beginning a regular walking program.
Our recommendations are not to be understood as medical advice. We would never counsel anything that conflicts with the advice given by your personal physician.
Remember that we are meeting at the Mason Rehab Center in Elm Grove, Wheeling, every Tuesday until May 21. The one-hour sessions are at 4 and 7 pm. Please join us for any or all of the sessions. We would love to have you with us.
Be well.
Cordially,
Dr. Bill Reger
Director, WHEELING WALKS
Appendix 14B
Weekly Schedule
20 WEEKS TO THE 20K
Preparing to WALK the Ogden Newspaper Distance Classic
4:00 – 5:00 PM repeating at 7:00 – 8:00 PM
Join us for all or any session. The "20 Weeks to the 20K" Walking Clinic will help
whip you into shape and better health. To register, call Holli Smith at 695-3683.
FEBRUARY 12 -Dressing For and Train During Nasty Weather. Kim Butler & Ricky Moore
FEBRUARY 19 -Avoiding injury, caring for minor aches and pains. Dick Lambie & Julie McGee
FEBRUARY 26 -Walking for Stress Reduction. Dr. Bob Galbreath
MARCH 5 -Placing Your Feet on Cloud Nine: This Shoe’s for You! Joe Winnesdorffer
MARCH 12 -Strength Training for Your Bones Kathy Campbell and Jason Davis
MARCH 19 -Training at the Dinner Table. To be announced
MARCH 26 -The Heart of a Good Workout.To be announced
APRIL 2 -Walking your Dog to your good Health. Dr. Adrian Bauman
APRIL 9 -Walking for Life: Surviving Cancer. Nancy Toto
APRIL 16 -Caffeine and Supplements to Boost Energy: Hype or Health?
John Nally & Dr. Felicia Greer
APRIL 23 -Strength Training for your Bones. Kathy Campbell
APRIL 30 -Walking through a Busy Schedule. To be announced
MAY 7 -Keeping at it: Consistency for Lifetime Enjoyment. Hugh Stobbs & Dr Lee Jones
MAY 14 -A Word from Everyday Walkers.
Cheryl Fanning, and Jim Ferns, Semantha McKee, and Cecile Steele
MAY 21 -Walking to Lift your Spirits. Dr. Bill Reger
Sponsored by the Ohio Valley Runners and Walkers Club, West Virginia University School of Medicine, and the Wheeling Ohio County Health Department
Appendix 14C
Newspaper Ads
NEWS REGISTER Newspaper Ad
Additional ads in this series are available for viewing. |
Appendix 14D
Training Schedule for Sedentary
Walking Program for the Sedentary Adult
Week One and Two: |
Walk 10 minutes every other day |
Week Three and Four: |
Walk 20 minutes every other day. |
Week Five and Six: |
Walk 30 minutes every other day |
Week Seven and Eight: |
Walk 30 minutes every other day. Walk 10-20 minutes on two other days. |
Week Nine and Ten: |
Walk 30 minutes almost every day. |
Check with your physician if you have two of the following risk factors: diabetes, high blood pressure, high cholesterol, family history of heart disease, over 50 years of age, chest pain or pressure.
WALKING TIPS
Do it out your front door. There is no travel time.
Call a friend to join you. The time will pass more quickly, and you are more likely to not miss your appointment.
Stretch for three minutes when you finish.
Drink a glass of water before you start and another upon completion.
Listen to your body. If you have any extraordinary aches and pains, take an additional day off. Check with your physician if the pain lasts. If you have chest pain, call your doctor immediately.
Treat yourself to a good pair of comfortable shoes
Written Training Schedule
20 Weeks to the 20K
Preparing to Walk the Wheeling Distance Classic
20 Kilometers (12.4 miles)
Saturday, May 25, 2002
Training Schedule
The Wheeling Distance Classic is 20 kilometers (12.4 miles) through the streets of historic Wheeling, West Virginia. Although a person does not have to walk long distances to have good health, getting into shape for such an event can help you to lose weight and become more fit.
To train, we recommend moderate intensity walking. According to the American College of Sports Medicine and the American Heart Association, people of all ages can safely perform moderate intensity walking. This is more than a stroll. If you are in doubt about beginning a walking program, please check with your family physician.
We recommend one longer walk on the weekends (whenever you can fit it in!). Give yourself a break and take a day off after the longer walk. Listen to your body. If you have an ache or pain, take a day off. We are into health and fitness for the distance.
The four weeks of January are time to get ready to get started. Purchase your shoes, tell your friends about your plans, recruit your walking partners, establish your goals, and set your schedule.
February 3, Sixteen weeks to Go to the 20K (for those so motivated)
Good shoes will make you feel you are on cloud nine! See the good folks at the Hole N’Run for your “20 Weeks to the 20K” discount on shoes and clothing.
Walk 30 minutes on each of 3 days during the week.
Stretch after you walk.
February 10, Fifteen weeks to Go
Dress with layers. Having a zipper on outer jacket permits you to better regulate your body temperature.
Walk 30 minutes on each of 3 days and 10 minutes on each of 3 days during the week
Stretch after you walk
February 17, Fourteen weeks to Go
When your feet are cold, put your hat on. Be careful for ice and snow when you are walking. These days can be challenging. Ice that is melting can be even more dangerous.
Walk 40 minutes on one day, 30 minutes on each of 3 days, 10-15 minutes on each of 2 days
Stretch after you walk
On February 23 at 10:00 am, join Bill Reger-Nash at Denny’s Intermodal Fun Walk/Run. Intermodal Parking Garage (14th and Main Sts, Wheeling). Optional chili cook off. The distance is variable, but we guarantee you a 30-minute brisk walk.
To avoid blisters: note any red spots on your feet after you walk. Rub those areas (that were red) lightly with Vasoline prior to your next walk.
Walk 40 minutes once, 30 minutes 3 times, 15 minutes 2 times
Stretch after you walk
Eat at least five fruits and vegetables each day.
Walk 50 minutes once, 30 minutes 3 times, and 20 minutes 2 times. Include some hills in your walking this week.
Stretch after you walk
March 9 Join us at the Civic Center at 10:00 am. We will walk the Ogden Newspaper Wheeling Distance Classic course in reverse up over Wheeling Hill to the old Elby’s restaurant, and then return to the Civic Center. This will be a 4-mile practice walk.
March 10, Eleven weeks to Go
Drink at least 8 ounces of water for every 20 minutes you are walking.
Walk 60 minutes once, 30 minutes three times, and 20 minutes 2 times. Include some hills in your walking this week.
Stretch after you walk
March 17, Ten weeks to Go
Reward yourself with something nice (nonfood reward) for all the great things you have been doing.
Walk 70 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times
Stretch after you walk
March 24, Nine weeks to Go
Walking with a friend three times per week will make the time go by easier.
Walk 80 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times. Include some hills in your walking this week.
Stretch after you walk
March 31, Eight Weeks to Go
Purchase a water bottle that you can carry on your waist. For every 8 ounces of water you consume per day, you reduce your risk of bladder cancer by 7 percent (maximum reduction of 50 percent with 8 glasses of water).
Walk 90 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times
Stretch after you walkJoin us at 5 pm on April 6 for the “Light the Night Walk” at the Wheeling Island Stadium. This is to raise money for the Leukemia and Lymphoma Society. Cancer survivors will carry white illuminated balloons as a “light of hope” during this spectacularly illuminated parade. Call 1-800-726-CURE for more information.
Walking with your dog will make the dog and you healthier. Americans (and their dogs) would be in far better health if they took their dogs for a walk or two every day.
Walk 100 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times. Include some hills in your walking this week.
Stretch after you walk
April 14, Six Weeks to Go
Walking before meal can result in a diminished appetite. Walking after a meal will result in even more calories being burned than at any other time.
Walk 110 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times
Stretch after you walk
April 21, Five Weeks to Go
People who eat 8-10 servings of fruits and vegetables per day, 2-3 servings of fat-fat free dairy, and reduce sodium to 1500 mg per day reduce systolic blood pressure by 11mmHg, which is about as much as many blood pressure meds.
Walk 120 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times
Stretch after you walk
April 28, Four Weeks to Go
On warm days, be sure to drink water. There is more heat stroke in May than in August, even though August is hotter. You need to drink water and gradually get acclimatized to the warmth.
Walk 140 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times. Include some hills in your walking this week.
Stretch after you walk
May 5, Three Weeks to Go
Hiking and walking are life long habits that will give you as much quality of life as you give to the activity.
Walk 160 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times
Stretch after you walk
Join us at the Wheeling Civic Center (14th and Main Streets) on Saturday, May 10 for a Celebrity Walk. We will start at 9 am and follow the Ogden Newspaper Wheeling distance Classic Course up to the top of 29th St, and then walk back to the Wheeling Civic Center. Mileage: approximately 6 miles.
May 12, Two Weeks to Go
Respect what your body is telling you. Slow your pace if you feel tired.
Walk 180 minutes once, 40 minutes once, 30 minutes 2 times, 20 minutes 2 times
Stretch after you walk
May 19 Relax and enjoy. This is the Week!
If you followed this training program and also reduce your food intake by 100 calorie per day (approximately one cookie or butter on your toast daily), you will lose approximately 8 pounds of body weight in four months.
Walk 60 minutes two times, that is Sunday and Tuesday. Walk 20 minutes two times, that is Monday and Wednesday. Take Thursday and Friday off.
Have a nice meal of pasta and Italian bread the evening before the Ogden Newspaper Distance Classic. Think about going to Undo’s, Figaretti’s or the Bella Via for a wonderful pasta dinner on Friday evening.
May 25. Have a Great Day.
Walk with the finest people in the world during the Ogden Newspaper Wheeling Distance Classic. Chat. Laugh. Have a great time.
Remember to drink lots of water while you walk. Every hour drink a cup of sports drink to help you to sustain your energy.
Say thank you to the nice people who operate the water stations.
See you at the Awards Banquet.
We are all winners.
To Register online, go to: http://www.ogden20kclassic.com/