Walk for Two Cents

After the Toad Suck 5K, I decided I would continue walking the 3.1 miles several days each week. I measured the distance from my driveway down Dixon Road and back home.
On Monday I put on my walking shoes and took off down the road. Soon I learned the folks driving automobiles on Dixon Road at 6:30 in the morning are not as kind or attentive as those who drive the road around 10 a.m. Some of those drivers got very close to the shoulder of the road on which I was walking! I am sure it was not intentional (notice tongue-in-cheek).
At the intersection of Arch Street and Dixon Road a vehicle darted out from Ironton in front of another vehicle, which barely avoided a collision, and barely missed hitting me (there are times when I will run a little bit).
As I walk I try to hold my head up, but sometimes I catch myself looking at the ground about five feet in front of me. I am told that it is not the best way to walk because it is poor posture, but it is a habit I have practiced most of 58 years. While I was looking down I saw a shiny penny so I picked it up: "A penny saved is a penny earned," right. In about 20 feet I picked up another penny. This one was not so shiny but still recognizable as a penny. About 40 feet farther down the road, I saw a large, flat-tipped screwdriver!
Now I do not propose one will fill up your retirement fund or your toolbox by walking, but you will probably discover some very interesting things along the road. So, take a hike.

That's my 2 cents worth

Where have you walked lately?

Cinco de Mayo

This morning I went to Conway to participate in the Toad Suck Daze 5K walk. I could have run. It was permitted. But, I think running is just too much. Too much exercise; too much pain; and too much energy expended. So, I don't run. My philosophy is: I quit running in 1973 and haven't found anyone scary enough to make me run.
But, I do NOT begrudge those who like it and call it fun. I saw a sticker on a vehicle on day that had the number "13.1" in a circle of words: "Because I'm only half crazy." Runners are the folks who keep races like the Toad Suck 5K and 10K going each year. And, they have made some changes over the years. IN the beginning, I suppose the first one to cross the finish line was declared the winner. Then folks wanted to know how fast they completed a race, so a stop watch was added. Now, thanks to computer chips and other technology, said participant gets a little 2" by 3" card or chip that is activated when we step on the pad at the starting line and "stops the recording" when we step on the pad at the finish line. Then our times are perfectly recorded for perpetuity.
Even though everyone knew that we had this great technology for the time measurement, at the beginning they were still bunched up like cattle at feeding time. I stayed near the back of the pack.
I also noticed that runners and walkers appreciate folks who will cheer them on and encourage them to complete the race with dignity - or win (winning is good). I remember the first year that I participated, we got a lot of folks from church to stand at several spots on the race course to cheer the runners/walkers. They dressed up and used pompoms. It was great fun for us participants (dare I say, "racers"). So far we have no racers dressing in costumes (that is a good thing). However, today we did not have so many "cheerleaders" along the route. I did see several people who were directing traffic and helping to keep the race going. Now I realize that it takes a lot of volunteers to get a race happening. The organizers got the computer chips, some city policemen, had the fire department on notice, coverage from KTHV television, one water stop on the 5K race (there may have been another on the 10K), and food, water, and Gatorade at the finish. All of us who registered early paid $20. Shoot I ate that much after the race! Oh, we also got this year's version of the Toad Suck Daze tee-shirt.
When the race started, I walked about ½ mile (or less) when I saw a young man running towards the finish line. He was going to finish a 5K run in less than 20 minutes!
After I finished the race I noticed a lot of racers headed for the free concession stand under the bleachers of the high school football stadium (where we finished). When I caught up with them, I noticed a lot of those slim, lean runners grabbing up the Gatorade, water and fruit. I guess they were trying to replenish lost nutrients. Not me, I went straight for the pizza and water. Then I left the area and went to a donut shop for coffee, donuts, and a ham croissant. Ah, donuts and coffee — the breakfast of mediocre walkers!
During the race I saw some small children walking, too. At first I thought they were participating in the short Toad Trot the organizers planned for children. When I saw some midway through the 5K course, then I knew they were doing more than the Toad Trot. I was reminded of a 5K in Fort Smith in which my two older sons and I participated. I had to carry Bill for the last mile. His little four-year-old legs just couldn't go the distance. It was good to see the children participate. It is one exercise they can almost always do.
Well, now I have completed one goal of walking in 2012. Where have you walked lately?

Walking Through History

During the last week of April, Laurie and I went with friends on vacation to Williamsburg, Virginia. Our vacation was an effort to have fun in an area known for making history. We did not - make history that is.
Within one hour of where the James River and the York River meet the Atlantic Ocean, Virginia has experienced the beginning of a new nation, our Declaration of Rights, Revolution, and Civil Wars (some would call it the War of Northern Aggression). From Jamestown to Williamsburg, one can experience history like no other place I have been - even Mackinac Island.
Every day we walked most all day because Colonial Williamsburg closes the streets from 8 a.m. to 10 p.m. We had only one choice other than to walk everywhere - ride the shuttle bus. We walked the streets between historical presentations at the Colonial Capital, Governor's Mansion, and the Court House.
Early in the morning my friend and I walked through the historical streets before they filled with tourists, school tour groups, and history re-enactors. Only a few city workers and others walking and running for exercise. The town at that hour is quiet mostly. I ponder if Patrick Henry walked this early as he pondered becoming a rebel against the country to which he had always pledged allegiance.
I wonder as I walk down Prince George Street, if Thomas Jefferson walked this same street and thought, "all men are created equal" and "they derive rights inherent and inalienable, among which are the preservation of life, liberty, and the pursuit of happiness; that to secure these ends, governments are instituted among men. whenever any form of government shall become destructive of these ends, it is the right of the people to alter or abolish it, and to institute new government." Radical thoughts from a man who grew up loyal to the King. When did such thoughts develop in the minds of the influential men of Williamsburg?
If you decide to visit Colonial Williamsburg, know that the terrain is mostly flat, but not completely. The walk will be easy enough and you should be able to walk the perimeter of the town in about an hour because it is only about three miles. Shoot, you could look in the shop windows like I did three mornings and make it in an hour!
Which historic sit have you walked?

Walking in Harmony

On April 16 and 17 I attended a seminar led by Dr William Abraham at Hendrix College. It was quite interesting, which is common with lectures by Dr Abraham. But, I also had opportunity to walk around campus. Two things interested me most: first, something called a "harmonic fugue;" and second, the labyrinth on campus.
When I first arrived at Hendrix on Monday, there were no parking spaces near the lecture hall. So, I parked about a block away in a community parking area. To get to the lecture hall I walked across Washington Street where it intersects Harkrider. There, the city built a "roundabout," which is designed to keep traffic flowing without installing and maintaining a traffic light. When the city built that they also installed a tunnel under Harkrider, which allows students to cross from the main campus to the athletic campus (and vice versa). That tunnel is also called a "harmonic fugue."
"Harmonic Fugue" is an interactive sound and light environment conceived as a place to experience creativity. You can see more of how it works and learn more about the designer, Christopher Janney at this website: http://janneysound.com/urban-musical-instruments/harmonic-fugue/
Walking through this tunnel was a fun experience. In fact, I walked through several times just to hear the different tones and to try to catch the different "environmental sounds indigenous to Arkansas." Go and see for yourself. Let me know what you think.
Later, on Tuesday, I walked completely across campus from the "harmonic fugue" in order to experience the Hendrix Labyrinth. I first experienced walking a labyrinth at Pulaski Heights United Methodist and seemed to relax while walking the concentric circles. Later I walked outdoors on Mount Eagle's labyrinth. It was even more enjoyable than the indoor one at Pulaski Heights! It seems to help me center my spirit on Christ Jesus through Holy Spirit. I'm not sure how and I know it doesn't help many people, but I liked it and I try to walk a labyrinth as often as I can. The Hendrix Labyrinth is a “Petite Chartres” labyrinth, modeled upon the labyrinth in the Chartres Cathedral, a Christian pilgrimage destination since the Middle Ages.
Where have you walked lately?

April - so far

I cannot think of the word(s) to describe how miserable I feel because of the pollen this year!
I have hardly walked any these past two weeks. I have parked farther from the store or the hospital when I went to those kinds of places. After visiting someone at the hospital, I will walk down the stairs rather than ride the elevator.
But, I have not deliberately walked thirty continuous minutes in nearly two weeks. I apologize. I have a good excuse. And I'm about over it - the sinus condition that is.
What about you? Has gardening taken over your walking time?

A Slow Week

And I don't mean a slow walk!
The week after my Subiaco respite I continued walking at the gym. One day I decided that since I was behind on my Read-the-Bible-in-a Year plan, then I would take all the pages I had missed to the gym with me and read while I was walking on the treadmill. Since I knew it would take SEVERAL minutes, I chose to walk at least 45 minutes of intervals. My logic was that it would be good practice for the Toad Suck 5K since my goal is to finish that in less than 48 minutes. Sometimes there are flaws in one's logic.
My first mistake was thinking that reading and walking on a treadmill would be like walking on the streets of Conway. Reading and walking is a challenge on a treadmill - I will NOT do that during the Toad Suck 5K. The second miscalculation in my plan was thinking that I could read quickly while walking. It just didn't happen! But, I did walk for 47 minutes. I did not go 3.1 miles.
This week, however, I have been a bit lazy. I have not walked any more than or farther than what is normal and usual in a day. Next week I'll get back to exercising in some form. The weeds have grown to mowing level, so I may get in some walking by mowing those.
Also, I have decided to enter the Tour de Cure - Little Rock. The Tour de Cure is a series of fundraising cycling events held in 44 states nationwide to benefit the American Diabetes Association. I think I will participate in the 20 mile ride which begins at 8:30 a.m. April 14.

I'm getting better

Have you ever spent time walking a labyrinth? I had my first experience at the Worship Fair held at Pulaski Heights a couple of weeks ago. The closing worship focused on reconciliation. We were invited to walk the labyrinth while focusing on how we have been reconciled to God. At the center we were asked to determine to whom we needed to be reconciled.
Later, on February 28, I was at Mt Eagle for a time of renewal or "recharging of the spiritual batteries," if you please. Again I had the opportunity to walk a labyrinth while repeating the "Jesus Prayer."
"Lord Jesus Christ, Son of God, have mercy on me a sinner."
It is this prayer that helps to center our thoughts and spirit upon Jesus. I am enjoying the labyrinth walk even though it does little for my physical fitness - the spiritual fitness is real good.
I have learned that not everyone will connect to God using the same practices that I use. That is okay! But if you would like to try a desktop "finger" version, then go to http://labyrinthsociety.org and look under Resources and then Downloads.
I have maintained my walking at the gym mostly. But like a labyrinth - some folks need something different. I like my indoor workout, but I took the opportunity to walk outdoors these past 2 weeks. Up on Mt Eagle is a couple of great trails that are not real hard, but one could twist an ankle if it is already weak. The trail includes a beautiful view of the Middle Fork of the Little Red River.
On March 5 I went to Subiaco Abbey (and High School) for a week of leadership training. I took the opportunity to walk down a steep hill then around the high school track. This was my chance to see how close I am to the Toad Suck 5K speed that I set several years ago (47-48 minutes). The flat, evenness of the track is very similar to the level course of the Toad Suck 5K. I am NOT ready. I can go at a good pace for 30 minutes but I do not have the stamina for 3.1 miles yet. That will be next week's practice.
The real challenge was the walk back up hill after walking the track for 30 minutes. I tried the stairs because they looked easier than the dirt terrain that was a possibility. I had seen the soccer players run up those stairs 3 times in a row - nearly nonstop. But they efforts were deceiving me. I had to stop and catch my breath before reaching the top!
Well, I got in several days of exercise over the past couple weeks. I am losing some weight but not very fast because I have not reduced enough how much I eat. I feel stronger. I have greater lung capacity even though I cannot climb those stairs in one go at it.
Spring is fully here! Trees and flowers are blooming. Where will you go for a walk?

A Struggling Week

Whew! These two weeks have been a struggle.
I have had a "cold" (I guess that is what one would call it) with severe sinus drip. While I went to the gym every morning the first week, I thought seriously about not going a couple mornings. While I hardly know anyone there, I am quite certain no one at the gym wanted to see a runny nose before 7 a.m., especially if the nasal drip reached the equipment.
The first week I focused less on weight-lifting and more on the aerobic exercises. I am determined to participate in the Toad Suck 5K this year, which will be May 5 in Conway, Arkansas. To do so, I must practice increasing my walking speed (I think running is totally uncalled for!) and losing a few more pounds. Aerobic exercise will accomplish both, so I am told.
With that goal in mind, I walked "intervals" on the treadmill for about 30 minutes. By "intervals" I mean that I walked slow (about 2½ mph) for three minutes, then faster (about 4¼ mph) for two minutes and repeated the "interval" 5 or 6 times before I switched to the bicycle.
I keep the bicycle training going because I like it and I may want to participate in some future bicycle event. Who knows it might be fun to ride 160 miles (the equivalent to the distance to Fort Smith, Arkansas, which is where the Arkansas United Methodist Annual Conference is this year) while raising money for African United Methodist pastors who use bicycles as their primary mode of transportation. What if we worked together to buy 7 bicycles for those pastors?
The second week (since I last posted) I did not go to the gym at all because my "cold" became worse. I was nauseous and achy all week. I did what I had to do to satisfy my obligations, then slept the rest of the time. The upside to that is: today I feel great. I will start exercising again this afternoon!

Walking through winter?

This month has started beautifully! Cool mornings and warm afternoons are my idea of spring. Yet it is still winter - even the groundhog declares that we shall have six more weeks of winter. I wonder why we put so much celebration around an animal that predicts what will be whether the animal sees its shadow or not. Think about it; spring solstice will occur six weeks after February 2 regardless of what the groundhog sees early in the morning. And, I will keep walking.
I may not walk every morning like I did again this week, but I will keep walking because it keeps me healthier and seems to give me more energy than if I do not walk. While it is still dark early in the morning, I go to the gym to walk and do other exercise. Usually I go with my daughter-in-law because we both realize that aerobic exercise (like walking) will help us lose weight faster. My wife has been good to wake us at 5 each morning, otherwise I doubt that I would be motivated enough to get around early enough to get my walking completed every day. This week I spent 20 minutes on the treadmill and 20 minutes on the stationary recumbent bicycle. Then, I add some weight lifting to help build a few muscles. On Thursday and Friday I started doing "intervals" on the treadmill. That means that I walk "normal" (about 2.2 mph) for about three minutes and then faster for a couple of minutes. I alternate that routine for 20 minutes. The plan is to increase the duration to 40 minutes daily and increase the faster time to four or six minutes with only a minute of the "normal" speed. This is a plan I used several years ago to get ready for the Toad Suck 5K. It worked well then, so it should work well now. We will put it into better practice next week. Please keep encouraging me and pray that I stay healthy.
What about you - would you be interested in walking the Toad Suck 5K in Conway this year? We could be a team, or something!

At the gym

So far, this week I have gone to the gym every morning. AND, I exercised while I was there  ;-).
I have walked on a treadmill alternating the speed so that I could increase my heart rate enough to call it an aerobic exercise. I usually will go for 10-15 minutes to get warmed up.
Then, this week, I have gotten on an elliptical machine for as long as I could stand it, which was about 6 minutes. That thing makes my legs hurt and my lungs wheeze! My heart rate will always go over 135 during that 6 minutes.
Next, I ride the stationary bicycle - my favorite. I will ride that for about 25 minutes. It, too, strains my legs some. Not in a injurious way, but in a muscle exercised kind of pain. It is good. It is getting me ready for when I take my bicycle on the River Trail. I would like to be able to go 15 miles in an hour along the Arkansas River.
While at the gym I also get in some resistance training (aka weight lifting). I usually will work on biceps, triceps and chest because the other machines have worked my legs so much. Forty-five minutes after starting, I am tired enough to call it quits. It is fun though.
Tuesday I overheard one guy telling another, "I have worked off enough calories that I can have a big cheeseburger for lunch today." Now, he said that like he knew exactly how many calories he had burned that morning. Interesting how we can keep up with that number and not keep up with the fact that a "big cheeseburger" will have more calories than one can use in a day's time (unless one is walking/running everywhere - all the time). I just thought it a bit odd.
I am feeling better about getting up early (5:01 a.m.) and getting exercise every day. What about you? What have you done to get moving this week?

Walking Indoors

This week I have been more indoors because the weather is cooler and wetter. On Saturday it was supposed to be warmer and sunny. It was neither. My grandson and I went down to the river to ride bicycles anyway. We got so cold! He was much bolder than I was. He wanted to ride down to the train tracks because he was absolutely certain that a train was coming. He had to see the train! We went and he was right. We watched one train engine traveling solo and one train engine pulling several cars. I am amazed that God would honor the wishes of a 5-year-old boy and keep him pedaling a bicycle in the cold, damp air long enough to see a train. Way cool.
On Monday and Tuesday I went to the gym and walked on the treadmill, rode a stationary bicycle, and lifted a few weights. Somehow I strained a muscle in my back Saturday afternoon. It was still bothering me on Monday and a wee bit on Tuesday, so I did not lift much weight. I worked the soreness out of my back by walking the treadmill, the elliptical machine, and pedaling the stationary bicycle. My back is less stiff and painful today - praise God.
I seem to have more energy after the workouts. What happens if I get addicted to exercise?

Walking Week 2, 2012

This week I have not taken the time to go to the gym again. But, this week I have walked and biked more. On Monday and Tuesday I used the stationary bicycle at the Church. I tried the treadmill but I like the bicycle better (except the noise - it sounds like a loudly squeaking chair).
On Tuesday and Wednesday I also walked at local hospitals. The people I went to visit were on the fifth and ninth floors, respectively. I rode the elevator up to their floors, but after visiting and praying I chose to walk the steps down. It is much easier to walk down the steps than it is to climb up the steps! I also noticed that I must take off my bifocals while walking down the chairs. Otherwise I get dizzy and nearly miss a step. It is bad news to miss a step on stairs.
I have been challenged to keep up that kind of work and add a flight of stairs up. We'll see.
What are you doing these warmer days to get exercise?

Interesting

Before Christmas I barely walked more than absolutely necessary to get from one place to another. I was not sick, I just thought I was too busy to spend time walking for the exercise of walking. I need to remind myself often that the benefits of walking are more than physical. The benefits include stress reduction (which may be considered a mental benefit), blood pressure and blood sugar reduction (even if it is normal), as well as weight loss. And, sometimes walking helps one to think more clearly.
Even though I walked little after Thanksgiving, after Christmas I spent a couple days in the gym. There I spent some time on the treadmill and lifting weights. One day I started the workout with about 10 minutes on the treadmill then about 30 minutes lifting weights then finished with about 15 minutes on a stationery bicycle. I had hoped to get in better physical condition for riding my bicycle, but by the time I got to the bicycle I was nearly exhausted.That is why I only spent 15 minutes on the bicycle and it is nothing like riding a REAL bicycle outside.
I did not get back to the gym until after the new year began. Too often, lately it has been just hit or miss - kinda like this blog posting. But I will try to get more consistent - with both.
What keeps you from getting the winter blues?

Walking Week 1, 2012

Last week I was able to walk and move a bit more than I did in December. Before Christmas I barely walked more than absolutely necessary to get from one place to another. I was not sick, I just thought I was too busy to spend time walking for the exercise of walking. I need to remind myself often that the benefits of walking are more than physical. The benefits include stress reduction (which may be considered a mental benefit), blood pressure and blood sugar reduction (even if it is normal), as well as weight loss. And, sometimes walking helps one to think more clearly.



Even though I walked little after Thanksgiving, after Christmas I spent a couple days in the gym. There I spent some time on the treadmill and lifting weights. One day I started the workout with about 10 minutes on the treadmill then about 30 minutes lifting weights then finished with about 15 minutes on a stationery bicycle. I had hoped to get in better physical condition for riding my bicycle, but by the time I got to the bicycle I was nearly exhausted.That is why I only spent 15 minutes on the bicycle and it is nothing like riding a REAL bicycle outside.


I did not get back to the gym until after the new year began. Too often, lately it has been just hit or miss - kinda like this blog posting. But I will try to get more consistent - with both.


What keeps you from getting the winter blues?