My Favorite Things: Gift Ideas for Walkers

I figured that if Oprah could have her Favorite Things, so could I. Walking doesn’t require a lot of fancy gear, but there are some things that fall into the category of “nice to have.” Also, if you’re looking for gift ideas for walkers, this is a good place to start. So without any further ado, here are my favorite items of walking gear…

Walking shoes: these definitely qualify for “must-have” status. Your best bet: find a local running store with a knowledgeable sales staff that can help you find the best shoe for you. The right shoe for your feet makes a big difference, and it’s worth the money. This is a tough one to give as a gift, so your best bet here would be a gift certificate to a local running store. My personal favorite shoes are Brooks Adrenaline, made for those who overpronate when they walk or run. I’ve tried others, but always come back to these.

Walking socks: After some trial and error, I found the perfect Thorlos socks. These have plenty of padding – but not too much – and in all the right places.

Moisture wicking shirts: If all you’ve ever worn while walking is cotton, you’re in for a treat. These technical fabrics pull sweat away from your skin, and dry quickly. You’ll stay comfortable no matter if it’s hot or cold out.

A good hat: If you’re like me and sweat a lot, a hat is essential. No more sweat stinging my eyes when I wear one of these. Extra bonus: it keeps rain and sun out of my face, and keeps heat in on cold days.

Road ID: This may be my gift to myself this year. It’s an easy way to keep your ID with you. Styles available include a shoe ID (with room for a driver’s license), wrist ID, and Fixx ID, which you wear like a necklace (similar to dog tags).

Reflective gear/lights: For those of us who walk before or after work, it’s important to be seen when it’s dark. Lots of options are available for these, from vests to reflective tape to bright lights. Two stores I like: RoadID.com and RoadRunnerSports.com.

iPod: My guilty pleasure. It definitely helps the miles go by faster, and I also find it helps me keep my pace up.
Want to give a gift but don’t have a lot to spend? Consider a gift certificate from iTunes, and your walking friends or family can choose their own tunes to walk with. Also, an armband for the iPod makes for easy hands-free listening while they walk.

Water bottle: Lots of options to choose from here. I typically only carry water on longer training walks, or on hikes. For long walks, I use a waist pack; for hikes, any standard water bottle will do. My current favorite for staying hydrated at work is the Kleen Kanteen. Consider also getting a neoprene sleeve to keep the water cold while you sip.

Sports bra: This may not be the most polite topic for mixed company, but a good sports bra (preferably one that wicks moisture) is a great investment for anyone who exercises frequently. My current favorite: the Champion Sport Wirefree Bra.


So what's on your list of must-have walking gear?

2009 City of Oaks Half-Marathon: A Race Report

This could easily be subtitled "How Rain, Wind, and a Few Overeager Police Officers Combined for a New PR." I had walked this race before, 2 years ago. This is a local race for me, so the convenience factor is the major reason why I decided to participate again. I hadn't walked a half since May of 2008, mostly due to a lack of motivation and life circumstances that made scheduling difficult. Life has been full, especially now that I'm taking classes part-time in addition to working full-time, but I have found in the past that the structure of training for a race actually helps me to do a better job of balancing my time. So I took a look at the calendar and decided to go for it. I registered for the Nov. 1 race in June, and started training in July.

One thing I did differently in training this time was to build an additional 2 weeks into the training schedule. This turned out to be a very good thing for a couple of reasons. First, it took the pressure off to know that if I had trouble sticking to the schedule for a week, I could do that week over and not lose any ground. Second, I knew going into training that I was going to have to schedule time at some point prior to the race to have my wisdom teeth out. Even so, I underestimated how that would affect me physically, and having the option of modifying that week of training was a godsend. Overall, training went well. I was able to stick to the schedule for the most part, and my pace seemed good if not great on my long walks.

Still, as race day loomed on the horizon, I didn't have high expectations. I've struggled with my weight this year, and although I've dropped a few pounds since the beginning of the year, I'm still 25 pounds heavier than I was when I set my PR of 3:18:03 for the half at this same race in 2007. Additionally, the course for the City of Oaks is notoriously hilly; I've done races with a huge hill in the middle of the course for a few miles, but this race has lots of moderate ups and downs, then more ups and downs, finishing with a climb at mile 12. My goal for the race was first, to finish; and second, to go as fast as I could. Setting a PR was a stretch goal, but not one I thought I could realistically reach.

By Friday of race weekend, I had a new worry: the weather. The forecast, which only days before had indicated a typically comfortable and sunny fall day, had deteriorated rapidly. The weather forecasters were now saying there would be rain on Saturday, and on Sunday (race day), there was a chance of showers. I headed to the race expo on Saturday morning in the rain and gray skies, still worried about the weather. I should make a confession here: I've walked in all kinds of conditions, but I'm a real wimp when it comes to rain. I'll walk in almost anything, but I hate to walk in the rain. At any rate, I got to the expo and picked up my race bib, along with a new disposable timing band instead of the typical timing chip you tie to your shoe. The volunteers were friendly and helpful, although there were few vendors. The race is small to medium sized, with room for up to 6000 participants, so I didn't expect (or find) lots of things to see and do at the expo. I headed home after taking a detour to check out the parking possibilities for Sunday, and spent the rest of the day obsessively checking the weather forecasts and debating about what to wear. The forecasters were becoming increasingly certain that it would be raining during the race, with temps in the 50s at the start and throughout the morning. Since it was clear I would be getting wet no matter what, I decided to wear a long sleeve tech T, shorts, and a hat. I set duplicate alarms and headed to bed, but as usual on the eve of a race, I found it hard to get to sleep.

The next morning, I got up at about 5am, checked the forecast again (rain, for sure); pinned my race bib to my shirt and attached the timing band to my shoe; grabbed a towel, change of clothes, water, gels, and snacks for after the race; and headed to Raleigh for the race. I hit traffic on the way to the parking lots, and while it was touch and go for a while, I finally nabbed a spot and got to the starting line about 10 minutes before the 7am start. By then, it was drizzling and very windy. After a few minutes of milling around, we heard the announcer and then the starting gun. Off we went!

We immediately started up a hill, and I had to remind myself to slow down and save some energy for later in the race. My pace was a little under 15 minutes/mile, my goal pace. At about mile 3, the skies opened up. Yep, I was going to be wet, all right. I plodded along, occasionally chatting with other walkers and run/walkers at the back of the pack, and wondered idly whether I looked like a participant in a wet T-shirt contest. I tried not to think about the rain and wind (although I did nearly lose my hat in one strong gust). About 4 miles in, while still at a steady 15 MPM pace, I noticed the police cars trailing us. The half-marathon had a 3.5 hour time limit, and I knew I was on pace to finish in under 3:20, so I was a little surprised to see them so close, threatening to sweep us off the course. I tried to ignore them and plowed ahead. At miles 5-6, the police cars were inching closer, and I suddenly noticed that one was directly behind me. Shocked, because I knew that there had earlier been a good 30 or more people between me and the police cars, I muttered under my breath that there was no way anyone was pulling me off the course; not now, not after getting drenched, not after all the training I had put in. That anger clearly motivated me, and I picked up steam. I passed one woman ahead of me, and managed to get close to a group of about 10 people a couple of blocks ahead, figuring that if they were going to sweep me, they would have to take all of us. Finally, as the course made its way toward mile 7, the police cars passed us. Unfortunately, at about that same time, the skies once again opened up, and the driving rain made me question my sanity. I almost always struggle at miles 8-10 of a race or long walk, and this day was no different. Added to that was the absolute misery of the conditions, so I was definitely wondering what on earth I was doing out there. But I decided that I had put way too much into this to quit now, so I continued on.

I do want to point out how great the volunteers were in this race. I can't imagine that this was what they thought they were signing up for: a miserable day standing out in the rain and cold. But they were all cheerful and encouraging, and stayed at their appointed posts until the last of us had gone by. I thanked as many of them as I could for being out there and helping. They all responded with a smile and encouraged me to hang in there.

By mile 11, I was still maintaining a good pace, although I had lost a bit of time with the rain. After some quick calculations, I could tell I was tantalizingly close to beating my previous PR, but I also knew there were some more hills to come. As we rounded the curve toward the 12 mile marker, I saw another big hill ahead. "Well," I thought to myself, "this is it. Make or break time." I powered up the hill, passing a few people and dodging the faster runners who were passing me. A few spectators urged us on, and before long, I could see the finish line in sight. I glanced at my watch and pressed on. A few more steps, and there I was, another half-marathon walked. I hit the stop button on my watch and looked at the time: I had done it! In the most miserable conditions I ever hope to walk in, I had set a new PR of 3:17:23. I thought back to the police cars that had made me so irritated, and laughed to myself. Without them, I probably wouldn't have done it. I collected my finisher's medal, gave a faint smile to the photographer taking my picture, grabbed some water and food, and headed to the car. Six half-marathons done, and who knows how many more to come?

Overall, it was a good experience, especially considering the PR. The conditions were terrible, but that's Mother Nature for you. The race organizers did a good job, and the volunteers were wonderful. The course is pretty, and had it been sunny, it would have been spectacular to be experiencing the sights of Raleigh on a fall day. Will I do this race again? I'm not sure. My main question is generally whether a race is walker-friendly. Is the time limit reasonable for someone walking at a quick and steady pace? Are the water stops maintained until everyone has gone through? Do the volunteers and organizers treat us like we paid the same money as all the runners, or like second class citizens? Based on those criteria, this race is, for the most part, walker-friendly. My only quibble is with the cutoff time and how the police handled those of us near the back of the pack. They were clearly jumping the gun and trying to sweep us off the course too early. Had they pulled me out of the race, I would have been seriously unhappy. As it was, I'm just miffed and wondering whether the race is a good place for me as a walker. I have plenty of time to decide, though, and meanwhile, I'm admiring my finisher's medal and pondering my next race.

World Carfree Day

Tuesday, September 22 marks World Carfree Day, a day set aside to encourage all of us to think about leaving the car at home and finding an alternative method of transportation. As a walker, and as someone who has more recently became interested in transit issues, I'm a big supporter of efforts like this. I also recognize, though, that going car-free isn't the easiest choice. Here are a few suggestions about ways you can use your car less:

• Carpool. Check with your co-workers and see if anyone lives near you, or find out if a neighbor works near you. Where I live, the regional transit agency offers a vanpool option, where workers who work near each other split the cost of using a van to get to work. In addition to helping the environment, you can save money on gas by splitting the driving.
• Use public transportation. Most areas have some form of public transportation, whether it be a subway, light rail, or bus. You may be surprised at the options you have to get to work or school, plus you have a chance to spend less money when doing so.
• Walk to your destination. The majority of our car trips are for errands, and frequently we're traveling short distances as we shop and take care of personal business. Before you get in the car, think about where you want to go. Is it within walking distance? Lace up your shoes and go for a walk. You'll get some fresh air and exercise while you leave the car at home.

Here's the thing: going car-free can be difficult, and for some people, it may not be an option. One possibility is to think about going car-lite, which is something lots of people do, including me and my own family. When it's possible, we leave the car at home. Sometimes it's not, though, or using alternate transportation may take hours for a short trip. So for those occasions, we use the car. The basic idea is to be thoughtful about the choices we make regarding how we get from Point A to Point B. Giving up a car entirely may or may not be the right option for you. But I would encourage you to at least give it some thought. Who knows? You may like what you discover, and you may even find that you're enjoying using your own 2 feet to get where you're going. For more details and ideas, visit the World Carfree Network.

On the Verge of a Bonk

Knowing a lot about something doesn't make you smart, or even an expert. I've been walking for exercise for nearly 6 years now, and I've learned a great deal about all things walking. Including, I thought, how to prepare for walking in hot and/or humid weather. Apparently, I've either forgotten everything I knew, or I've chosen to ignore it.

On today's calendar according to my half-marathon training schedule was an 8 mile walk. I've been doing a lot better about keeping to a 20 miles per week walking routine, but 8 miles is the longest I've done in a while. But after a 6 mile walk 2 weeks ago, and four 20 mile weeks in a row, I figured I was ready. And I would have been, except for one small detail: the weather. Here in North Carolina, summers are typically hot and humid. I walk in the mornings, when the heat is much less of a factor but the humidity most definitely is. When I stepped outside this morning at about 6:15, temps were in the low 70s, the sky was overcast, and the humidity smacked me in the face as soon as I opened the front door. I'd say it was definitely over 75%. Ugh. My mouth was a little dry when I woke up, so I took a few sips of water before I left. Somehow, it didn't occur to me to bring any water with me. Big mistake.

I know all the things I'm supposed to do when I walk during the summer. Wear a hat (check), wear light-colored clothing (check) - preferably moisture wicking (check) - and stay hydrated (um, no check). But I also know from past experience what my body can tolerate, and how far I can walk before I need to drink and eat. I've done plenty of 8 mile walks before while training for other half-marathons, and I almost never bring water or food with me. If I'm walking more than 8 miles, then yes, I'll bring things along. But for me, 8 miles is the cutoff when it's not necessary to worry about hydration. Or so I thought.

The walk started off well enough, and the cloudy skies helped keep the temperatures to a reasonable level. By the time I hit the 4 mile mark, though, I knew I was feeling both the miles and the humidity. I was thirsty already, and no water was in my future. Not only didn't I have any with me, but I had failed to bring along a dollar or two for just such an emergency. After 5 miles, I was sweating profusely (even more than usual, as I tend to sweat more than the average person), and getting more and more thirsty. I was also starting to feel "the vapors." You know that feeling you get when you're kind of woozy, you're starting to weave a little bit, and your mind wanders? Yep, the vapors. Athletes talk about the bonk: the point at which your body rebels, your energy reserves are on empty, and you've got almost nothing left. I was on the verge of a bonk, and I knew it. Somehow, though, I pushed through it, and finally made my way home without too much damage, although I was sweaty from head to toe - so much so, in fact, that sweat was dripping off the bill of the cap I was wearing. I immediately sucked down 16 ounces of water, and have been drinking on and off since then.

So where did I go wrong? I think there are 2 main mistakes I made. The first was underestimating the effect that the high humidity would have. Yes, the temperatures weren't bad, and the sun wasn't beating down on me. But when it's that muggy out, I sweat a lot more. I needed to replace the large amounts of fluids I was sweating out, and I couldn't do that. The second mistake I made was overestimating my fitness level. Yes, I know how my body has responded in the past, but the reality is that I'm not in as good a shape as I used to be. I've gained weight over the past year, and I haven't walked nearly as many miles as I did last year. The combination of both of those things means that I can't trust past experience when I'm making decisions about whether to carry water with me.

It's an embarrassing mistake to make, especially for someone who walks a fair amount. I was imagining all sort of scenarios, including passing out, and wondering how I would explain how I got to that point. Fortunately, the worst case scenarios never came to pass. I did learn my lesson, though, and if the weather conditions are similar for my next 8 mile walk, I'll be toting along some water. Better safe than sorry is something I thought I already knew, but it seems like I needed a reminder. I sure got one.

How Do You Solve A Problem Like Obesity?

It's time again for the annual ranking of states by percentage of the population that's obese. Typically, this is reported with breathless headlines like "Fattest State!" or "Is It Time for (insert state name here) to Go on a Diet?" The story dominates the news cycle for a day, as horrified newscasters show disturbing images of overweight people (zooming in on their midsections, of course). The concern lasts all of 24 hours before we all move on to the next looming crisis.

Here's what I'm wondering, though: if the statistics are so disturbing (and yes, I think they really are), shouldn't we focus our time and energy on trying to do something about the problem instead of wringing our hands and shrugging our shoulders helplessly? I need to add a disclaimer here: I'm one of the statistics, because I'm overweight, too. So I say these things as someone who is fully aware of the problem, because the problem is me. Still, the numbers I'm reading are certainly something to be concerned about. My home state of North Carolina, for example, reports that 28.3% of the adults are obese, and 33.5% of the children are either obese or overweight. Those stats represent a rank of 12 and 14 in their respective categories. I'm struck by the fact that 1/3 of our children are overweight or obese, and nearly as many adults are obese. That, by any definition, is a lot.

The study outlines a number of areas for concern, and several are worthy of note. Anytime we talk about obesity, we tend to quickly focus on weight, and particularly diet. A study like this has the potential to serve as a wake-up call, but only if we look at all the pieces. What I mean, I guess, is that the solution to a problem like obesity, particularly where children are concerned, is bound to be complicated. We won't be able to decrease obesity levels quickly or easily. That's not to say it can't be done, however, or that we shouldn't try. Anyone who's been successful at losing weight can attest to the fact that it's possible, and that it's worth it. But if we really want to do something about our national obesity problem - and it really is a national issue - we have to think broadly. Obesity isn't just about the food we put in our mouths. It's about how we take care of our bodies; how we think about health care. Are doctors the people we go to in a crisis, with whom we rarely interact otherwise, or are they the ones we collaborate with in order to reach a better, healthier lifestyle? At a time when the economy is suffering, how do we think about where and how we spend our time and our money? Do we go for the easy, cheap options, or do we think beyond the processed food choices so readily available to us and search out other possibilities, such as buying from local farms? Instead of spending inordinate amounts of time glued to our TVs, computers, and video games, or riding in cars to destinations we could easily walk to, do we make an effort to spend time being physically active each day - and trying to set an example for our kids and families?

We didn't get to this point in our lives quickly, but through a long history of choices we make individually and corporately. That also means we won't make changes easily, nor without a concerted effort. But it is possible; I truly believe that. I think it starts with 2 important steps: first, by the choices I make as an individual to lead a healthier, more active life; and second, by talking about those choices with the people around me, in an open conversation about what our shared goals are and what we can do together to make things better for all of us. That's how we can begin to solve our obesity problem, with small steps made consciously.

A Pedestrian's Open Letter to Drivers

Dear Drivers,

I see you every day as I walk around town, but sometimes I wonder: do you see me? I try to be a good pedestrian and share the roads. I look both ways before crossing the street. I try to make sure I cross with the traffic light. I make an effort to make eye contact with you, and I try to be predictable so you won't worry about me darting in front of you and causing an accident.

I know I'm smaller than your vehicle, and that in a contest of woman vs. machine, I would lose. So I make an effort to be responsible, and I think of myself as someone who walks defensively. And yet, from time to time, I wonder whether it's enough. I step into the crosswalk when the light turns green, and out of the corner of my eye, you come quickly toward me, starting your turn. Do you see me? Do you notice me standing in front of you? Does it even occur to you that other people use the streets and sidewalks? Do you realize that while cars rule the road, pedestrians often have the right-of-way?

A lot of times, I walk without incident. But I've also had more than my share of difficult interactions with your fellow drivers (which probably comes with walking more than the average person does). So I'm a little jaded these days. I don't know whether to trust you or not. I approach crosswalks with an overabundance of caution lately. I still remember a few months ago the driver who yelled at me for having the audacity to cross the street when I had the right-of-way, and refusing to yield to him when I wasn't required to. I confess that sometimes I assert myself rather than wait when I know I have the legal right to cross. It's probably not the smartest or safest thing to do. But it makes me think: do drivers really know the rules of the road? Is it that you don't understand your responsibilities as a driver and my rights as a pedestrian? Or do you just not care? Maybe you're in a hurry to get where you're going. Or you're distracted by the bad day you've had and you aren't taking in all of the things and people around you.

I want to give you the benefit of the doubt. I know that all drivers aren't bad; heck, I drive too, and I hope I'm kind to other drivers and pedestrians more times than I'm not. I know that nobody's perfect. But I'm also worried, and a little afraid, because the odds are that if we keep going this way, one of us is going to be hurt. And in that woman vs. machine contest, it's likely to be me. So I'm asking you - no, I'm begging: please look around, and really see. There are more of us walking than you might think.

I'll tell you what; I'll make a deal with you: if you promise to try harder to be a more careful and observant driver, then I'll promise to be a less aggressive pedestrian. I'll try to be more concerned about staying safe than being right. And between the two of us, maybe we can make things safer for all of us, drivers and pedestrians alike. So what do you say; do we have a deal?

Yours truly,
A Concerned Pedestrian

Walking with Dogs

I've lived in my house a little over a year, and I walk around my neighborhood a lot. I would guess that I've traveled a few hundred miles on these streets on foot. I tend to be out and about pretty early, so I don't see a large number of people on my walks. But I do run into a few, and sometimes I encounter some of the same people from week to week. I'll try to make eye contact, maybe nod and smile or say "hello" or "good morning." Occasionally I'll get a greeting in return, but most of the time the other walkers don't acknowledge me at all.

I have noticed a difference, though, when I walk with a dog. I don't have any pets of my own, but I pet-sit for family and have friends who occasionally bring their dogs along on our walks. It's funny, but when I'm walking with a dog, the other walkers are suddenly friendlier and more talkative. One day recently, a friend came over with her dog, and we set off for a walk around my neighborhood. As we walked and talked, we passed a neighbor I'd never met before who was in her front yard. She stopped us and asked the dog's name (it was Gracie), and began petting the dog. She then asked us to wait a moment while she went inside to get a treat for Gracie. I turned to my friend, a little stunned. My friend thought I must live in a friendly neighborhood, and I had to burst her bubble. "No one here ever talks to me," I muttered as the woman returned. She introduced herself and asked our names, promising to remember us if we walked by again. I think that was the only time I spoke to a neighbor in the prior 6 months.

The same thing happens when I'm out walking with my parents and their dogs. We get extra attention because one is a Dalmatian, so he's pretty noticeable. He is, in fact, quite popular with children in particular, who often began the interaction by saying, "Mom, look! It's the dog like from the movie, the dal...what's it called again?" They may struggle with the name, but they remember the spotted dog, and are especially eager to pet him and talk to him while the parents engage us in conversation. (And meanwhile my parents' other dog looks on impatiently, being completely ignored until someone finally notices her and asks, "Oh, your other dog - she's nice too.")

I've decided that somehow walking with a dog makes people seem less threatening and more approachable. It's rare that strangers speak to me when I walk along, but once I step out with a dog by my side, people are suddenly friendlier and more willing to smile and say hello. I mean, who doesn't love a furry, happy pooch? It's not that I mind being mostly ignored when I'm walking by myself - and in fact, I often enjoy the solitude. But it is nice to occasionally be reminded that there are other people around, even if they aren't attracted so much by my sunny personality as by the 4-legged companion by my side.