story #32 - Louise M. Stutsman, Greenbrae

Saved-By Walking One Day at a Time

Racewalking has been a treat for me. For years, I played tennis with boy friends, my husband, and other friends. Eventually, my game deteriorated and became less satisfying. While I did not give it up completely, 1 was eager to try something different; something in which there was no place to go but "up."

Five years ago, I took Jack Bray's racewalking class on the recommendation of an ex-student, and it was just what the doctor ordered. Jack was all that he was reported to be. He was both strict and funny, coaxing you on and demonstrating the most effective moves. In any event, it was a challenging experience.

In the early 1990s, Jack organized a racewalking club at the College of Marin. His wife. Sue, is as devoted to racewalking as Jack and handles the administrative tasks for the club. The club members are required to have taken Jack's class before joining, and ^ they come from many towns, areas, and even countries. They vary in age from teens to the elderly. Fortunately, the walkers are divided into age groups for competition. I have been with the club for 5 years, and it has been an enriching experience for me. People come and go, but it is always a friendly supportive group.

For me, being elderly, it has been life enhancing—physically, mentally, and emotionally. I feel blessed to be part of this group, and I especially thank Jack and Sue for being such talented and caring people. "IL

Brenda Usher-Carpino and Patricia Durham-Alongi in Marin 5K-1995 | ^

Phyllis Abbate, Doris Cassels and Brenda Usher-Carpino stretching before Senior Games-1997

Story #33 - Brenda Usher-Carpino, Oakland

Racewalking: Love at First Try

Prior to racewalking, I was ice-skating at least 4 days a week. This included jumping and spinning as well as doing figure eights. Berkeley Iceland is one of the coldest rinks in the area, and that makes for good hard ice, I suppose, but I was always -freezing. Also, ice-skating requires a good deal of paraphernalia, and there is a quite a ritual involved in getting prepared to step onto the ice. The cold and the ritualistic bundling up were the two things I disliked the most about ice-skating. Another negative was being cooped up inside. I love fresh air and I prefer the caress of the sun as opposed to the cool touch of an icebox.

So when an acquaintance and fellow ice-skater who would eventually become one of my dearest friends invited me to join her in a sport she had recently discovered, I took her up on the offer. The following Saturday morning, I found myself racewalking around Lake Merritt in Oakland after a few brief instructions on technique by a veteran walker. It was love at first try!

Unlike many people, I was familiar with racewalking from my early childhood. I knew it was an Olympic sport as I had been raised in an athletic family, and we all waited impatiently through the 4-year intervals for the coverage of the Summer Olympics. We were avid fans of track and field events, but the event we enjoyed the most was the racewalking. Yes! There was a time way back when the sport was actually televised. I don't recall any names in particular, but I can still see the male racewalkers in my mind's eye (there were no racewalking events for women at that time). We would always laugh to see them "waddling" along like ducks. The style was very different then with much unnecessary torquing and non-aerodynamic pistoning. They were a riot to watch, but awesome as well.

I have always been athletic, but not always or necessarily an athlete. Physical exertion is something that I cannot live without and still be happy. Tennis, table tennis, bowling, running, and of course, ice skating, all preceded racewalking as did participation in many other sports and games. Before my ice-skating career, I was a long distance runner for many years, but I had to quit because of the pounding my body was taking.

The runner's high was intoxicating, but the lows (lower back pain, traumatized knee joints, black toe nails, etc.) were real downers. I always pushed myself to the limit in my exercise, and although I knew I was over-doing it that's the way I operated. With ice-skating, it was the same, and I took my share of falls. Once I cracked a rib that took 6 weeks to heal, and on another occasion, I hit the back of my skull on the ice and suffered a concussion. So, I knew that I put myself at risk in sports by going all out.

Brenda Usher-Carpino, Gold Medallist at the Western Regional 8K Racewalk, Las Vegas, NV-October, 1996

Even in racewalking, there are inherent risks involved. However, you have to try a lot harder in order to hurt yourself. Believe me, though, I don't hold back in the racewalking competitions either. I've legitimately injured myself only once. It happened when I was relatively new to the sport and was taking training seminars from coach Jack Bray. He had shown my friend and me a technique for walking faster, and boy did it work. However, Jack warned us not to go too fast too quickly as we might get injured. I ' didn't heed his advice because the next time I was out on my own going around Lake Merritt, I really tried to turn the speed on and in the process tore a quadriceps muscle. I actually felt it rip. It was pretty painfiil, and I was a pretty sheepish-looking racewalker hopping back to the car. So far, though, it remains the only true injury I've incurred as a consequence of racewalking, and I've been going at it now for nearly 7 years, except for a 1-year hiatus. . ,

Because of local politics, I gave up racewalking for a year. During that hiatus the only walking I did during that period was a brisk pedestrian jaunt with my black lab, Cinder, for an hour and a half everyday. But it wasn't the same, I assure you. I missed the exciting pace of racewalking, the quick heel-toe-up-in-the-air sensation, the swiveling hips, the looks and comments from more casual strollers, and the occasional jogger over­taking me. In particularly, I missed competing and socializing with the other racewalkers; this was a community that had acquainted me with some wonderful people and had provided me with some life-long and much cherished friendships.

As I stated before, I am an exercise freak. I just have to have it. Occasionally, I have tried to go back to running, but it just doesn't feel as good as racewalking. Although it can be as physically demanding as running, the gentle rhythm and almost lilting manner of racewalking has a lot to do with its appeal. Many times, I used to dread having to get out to do my 9-mile run or to get on the ice and freeze for 2 hours. But I never dread the thought of racewalking. Other than in training, the sensation of racewalking is so unlike the uncomfortable feelings of regular exercise. And that is the beauty of it. One can take it as easy or as hard as one wants.

Lastly, my health can only improve because of racewalking. In fact, it is because of racewalking that I learned I had a hiatal hernia and how to treat it. Having discovered this minor affliction and how to manage it has actually led to my increased performance; I'm faster!

I f people aren't convinced that racewalking contributes to increased good health (and there is no doubt in my mind that it does), look at the late Dorothy Robarts; what a winner and an inspiration she was. A friendly, supportive, and hard-working racewalking community such as the Marin Race Walkers wi l l never fail to boost your spirits. I guarantee it. ~ ^

Wilfred George, Doris Cassels and Jim Weber at Marin Race Walkers' Winter Party-1998

Left to right-Phyllis Abbate, Christi Elniff, Ann Lee, Doris Cassels, Jack Bray, Jim Weber, Linda Burnett, Marge Gamero at Thursday night speed workout-1999

story #34 - Jim Weber, San Rafael

Walking: The Sport for Intellectuals

I got started in racewalking as a result of reading about Jack Bray and his offer to teach racewalking to anyone who came to an initial class being held at the College of Marin. I was not a runner, nor did I have a consistent exercise program. I did know, however, that exercise was necessary for me to keep my health at a high level, my weight under control, and to give me a sense of well being.

I don't recall the exact starting date other than it being roughly 6 to 7 years ago, but I do remember starting with Dorothy Robarts, and we shared many a walk together. She was an inspiration to me being more competitive and racing at higher levels than I aspired to.

Racewalking has brought me the higher level of health than I sought and especially in the strengthening of the heart and lungs. As well, it is an exercise that I never get bored with. For instance, there is always more technique to practice, and mastery of these techniques is elusive and requires focus and attention to detail. It is also rewarding mentally for me as I try to remain centered and focused when working out or competing in a race.

As well as the health and mental aspects of racewalking, this sport is a form of meditation in that it helps me to get out of unproductive thoughts and to stay in touch with my physical body in the moment. Remembering to stretch muscles enough to maintain flexibility, to breath properly to get oxygen into my lungs and cells, to roll on my feet correctly while keeping the knees legal, to move my arms strongly, and to keep my body upright but relaxed all helps to keep me grounded.

Certainly, there is a social side to racewalking such as discussing techniques, races, successes and goals, as well as sharing other ideas with like-minded club members. From experience, I have found the relationship of a caring, demanding, and constructive coach usefiil; I need that coaching to push me toward mastery and excellence.

Finally, this experience carries over into other parts of my life and provides reinforcement toward goals besides racewalking. I often think of Jack's coaching and wil l apply some lesson that I've learned from our interaction to a project or business situation that I am working on. Jack's teaching is not only useful in the mastery of racewalking, it also serves to bring my attention back to the wonder and wisdom of life and to the natural world around us.

R E S O U R C E S FOR R A C E W A L K I N G

MARIN R A C E W A L K E R S

Club workouts-Saturdays 8:30-9:30am, also Wednesdays 6:30-7:30pm (Daylight Savings Time only) Membership $30 a year includes workouts & newsletter, $12 newsletter only P. O. Box 21, Kentfield, CA 94914 (415) 461-6843 Phone/Fax, e-mail-marinrw@earthlink.net Marin Race Walkers web site address is: http://www.marinracewalkers.org

Jack Bray, M.A.-World & National Champion Master Race Walker, Certified Racewalking Instructor & USAT&F Level 1 Coach, is available for private and semi-private coaching & lessons as well as seminars. (415) 461-6843. He teaches racewalking at the College of Marin, Napa Valley College and Santa Rosa Junior College. E-mail for more information at marinrw(g)earthlink.net or call (415) 461-6843.

The 8'*̂ Annual Alongi in Marin Seminars & 5K Races wil l be held Memorial Day weekend. May 26-28, 2001. Every year Marin Race Walkers present seminars and semi-private sessions with Coach Frank Alongi as well as a day of exciting racewalking races. Each year the seminars provide an opportunity to learn from the best coach in the USA. The seminars are held outdoors; they are focused on putting theory into walking practice. Coach Frank Alongi is a very knowledgeable in the biomechanics of racewalking. He was a coach of the Italian national racewalking team as well as a consultant to many other nations' racewalking teams. A chief engineer at Ford Motor Company, Frank earned awards for many innovations & contributions. He has been active in USATF as an administrator. Junior women's coach and assisted with National Junior racewalk camps held in Maine and was the Head Official at the 1984 Olympics in Los Angeles. He is an LAAF racewalk judge. Emeritus. He promoted racewalking by holding the Alongi Classic Races for over 15 years in Michigan, inviting athletes from around the world to attend. Alongi has coached many of the young elite of the U.S. over the years as well as master walkers Jack Bray and Max Green and many others.

N E W S L E T T E R S

OHIO RACEWALKER, Jack Mortland, editor-3184 Summit Street, Columbus, Ohio 43202. Monthly, $12 per year; national & international racewalking results. The one for serious competitors.

U. S. RACEWALKING JOURNAL, Elaine Ward, Editor-P. O. Box 50312, Pasadena, CA 91115 (626) 441-5459, e-mail-NARWF(a),aoi.com.. National rankings in the 5,10,15, 20K: regional & national news of interest in the racewalking world. Subscription $12 yr./$17

SIERRA RACEWALKER, Paul Smith, Editor-P.O. Box 13203, Sacramento, CA 95813 (916)725-4326, $12 per year. The alternative Pacific Association news.

NATIONAL MASTERS NEWS, Subscription Dept., P.O.. Box 16597, N . Hollywood, CA 91615 $26 per year. Covers all master track and field events including racewalking.The official world and U.S. publication for Masters track & field, long distance running and racewalking.

MAGAZINE

THE WALKING MAGAZINE, P.O. Box 5073, Harlan, lA 51593. Bi-monthly, $14.95 per yr. (6 issues)-still the only one on walking; mostly fitness walking.

BOOKS & VIDEOS A

INTRODUCTION TO THE TECHNIQUE OF RACEWALKING by Elaine Ward, NARF,P.O.Box 50312, Pasadena, CA 91115, 1990 (Video also available) credit card orders only-1 -800-898-5117

Also order online at http://members.aol.com/RWNARF/nabooks.htm MASTERS RACEWALKING; American Coaches & Athletes Share Ideas on Technique, Training & Racing-Elaine Ward, Editor, address same as above, 1996.

ADVANCED RACEWALKING: The Serious Race Walker's Guide to Competitive Success by Martin Rudow, Technique Publications, 4831 NE 44'^ Seattle, WA 98105, 1987-Video also available.

RACEWALK TO FITNESS by Howard Jacobson, Walkers Club of America, 1980-Probably out of print HEALTHWALK TO FITNESS by Howard Jacobson, Heartfit Books, ~* Box 640, Levittown, N.Y., 1998

WALK LIKE AN ATHLETE by Jeff Salvage and Gary Westerfield, Walking Promotions, Marlton,N.J. 08053, 1996. http://www.racewalk.coni

THE ART OF FAST WALKING; Use the Olympic Race Walking Style to Get Fit and Lose Weight by Ron Laird (first racewalker in Hall of Fame); 4706 Diane Drive, Ashtabula, OH 44004

WALKING: THE COMPLETE GUIDE TO THE COMPLETE EXERCISE by Casey Myers, Random House, 1992

THE COMPLETE GUIDE TO RACEWALKING TECHNIQUE & TRAINING by Dave McGovem, World Class Publications, 43 W. Hathaway Road, Mobile, A L 36608, 1998.

WALKING FOR HEALTH, FITNESS «& SPORT by Bob Carlson, Fulcrum Pub., Golden, CO-1996.

THINKING BODY, DANCING MIND; TAOSPORTS FOR EXTRAORDINARY PERFORMANCE IN ATHLETICS, BUSINESS & LIFE by Chungliang A l Huang and Jerry Lynch, Bantam Books, 1992.

THE GREAT TAO and THE COMPLETE SYSTEM OF SELF-HEALING INTERNAL EXERCISE; both books by Dr. Stephen Chang, Tao Publishing, 2700 Ocean Ave., San Francisco, CA 94132, 1985 & 1989. Probably out of print.

THE SPIRITED WALKER by Carolyn Scott Kortge, HarperCollins, 10 East 53'*̂ Street, NY 10022, 1998

Racewalking for Gold Medals-Left to right-Jack Bray, Ed Kousky & Rich Friedlander Nike World Master Games 1 OK Road Race-Eugene, OR 1998

BOOKS (continued)

THE WAY OF WALKING: Eastern Strategies for Vitality, Longevity, and Peace of Mind by Jacques MoraMarco with Rick Benzel, Contemporary Books, 4255 West Touchy Avenue,Chicago, IL 60712, 2000

Internet Resources -̂̂ v

Search the web for more racewalking information at www.about.com/recreation/walking/racewalking

Definition of Terms

Racewalking Racewalking is a technique, a form of human locomotion defined by adherence to

certain rules. It has been an Olympic track and field event since 1906. There are just two rules for racewalking competitively in a judged race. The first rule states that racewalking is a progression of steps in which the walker keeps one foot on the ground at all times, so that no loss of contact visible to the human eye occurs. The second rule states that the advancing leg must be straight from the moment of first contact with the ground until it passes under your body. In other words, your knees must be straight when you land and remain straight until your leg is directly beneath you. Developing the proper technique to comply with these rules requires patience and persistence.

U.S.A.T.F. United States of America Track and Field (USATF) is the National Governing

Body for track and field, long-distance running and racewalking in the United States. I f you participate in any of these three disciplines as an athlete, coach, volunteer, official, administrator, parent or enthusiast, USATF is you.

USATF is a volunteer, not-for-profit organization with a small staff of program administrators headquartered in Indianapolis, IN. USATF oversees the Junior Olympics and sends elite Team USA members to the Olympics, World Championships and more than 12 other international events each year. In addition they sponsor local, regional and National track meets including the USATF National Masters Outdoor and Indoor Championships held annually for men and women over 35.

The mission of USATF is to provide vision and leadership to the sport of Athletics in the United States, and to promote the pursuit of excellence from youth to masters, from grass roots to the Olympic Games.

Visit their web site at www.usatf org. - -

LA.A.F. The International Amateur Athletic Federation was founded in 1912 by 17

national athletic federations who saw the need for a governing authority, for an athletic program, for standardized technical equipment and world records. It is headquartered in Monaco.

Over the years, it has grown to 210 national athletic federations members from 6 regions of the world-Europe, Asia, Africa, North America, South America and Oceania. Al l federations are invited to attend the lAAF Congress every two years and now it is run on the principal of "one country, one vote".

Jack Bray racewalking a 20K at WAVA Championships, South Africa

Ron Laird, Olympian and track and field member of the Hall of Fame with Jack Bray & Ed Kousky at Nike World Masters Games, Eugene, OR

Marin Race Walkers start their club workout-Winter 2000

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Vitality Plus Institute The mission of Vitality Plus Institute is to provide a multifaceted program in

Northern California where sports, master athletes, education and healthful living concepts combine to build a community committed to the vision of energizing mid-life and older people for a better quality of life physically, mentally and spiritually. We are a start-up not-for-profit; a long term project nurtured by some of the members of the Marin Race Walkers.

We have a dream of energizing elders to become master athletes. Jack Bray, M. A. has been a mentor, coach and inspiration to many to start racewalking and he has energized people to go for their dreams in life whether in sports, work or relationships. We especially want to help people organize racewalking clubs and to promote health and fitness on an ongoing basis by making walking fun with competition and socialization.

Please contact us i f you want information about starting walking or racewalking clubs or training to become a racewalk instructor or walk leader.

You can reach us at (415) 461-6843 or visit our web site www.VitalityPlus.org or e-mail us at marinrw(a)earthlink.net.

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A big circle of friends and competitors at the Dorothy Robarts Memorial One Mile, October 22,2000

Racewalking as defined by USATF Rule 150

Definition of Racewalking. Race Walking is a progression of steps so taken that the walker makes contact with the ground so that no visible (to the human eye) loss of contact occurs. The advancing leg must be straightened (i.e., not bent at the knee) from the moment of first contact with the ground until the leg is in the vertical upright position.

Racewalking, A Healthy Alternative to Running ByFrank Alongi, 1989

Excerpts used with permission and edited by Sue Blochwitz

Racewalking is an adaptation of ordinary walking for competitive purposes. By optimizing the mechanics of walking, longer strides and higher frequency of steps can be obtained which results in faster walking.

Biomechanical Analysis of Racewalking

Since racewalking is one of the most complete aerobic and fitness exercises, there are many parts of the body to be used correctly. Feet, knees, hips, trunk, shoulders and arms must move rapidly and in proper coordination for efficient racewalking. Here are some explanations of proper technique for racewalking and efficient use of the walker's body.

1. The Feet Toes point slightly outward in ordinary walking, while in racewalking, we look for

the toes to point forward, without any outward deviation. By pointing the feet forward, we obtain two very important factors: Longer steps and more powerful forward projection..

It is also very important in racewalking to walk a straight line, which when the hips are limber enough it is the natural way to walk. It is possible, this way, to direct the impulse forward on the body's center of gravity, thus producing the impulse in the appropriate direction.

II

Drawings 1,2 and 3 show incorrect foot positions; drawings 4 and 5 show positions.

f adequate

I

The drawings above show how forward momentum is lost i f toes are not pointed straight ahead.

Landing with the toe up and the heel down and then rolling through smoothly like PireUi tires, gives maximum contact with the ground and also aids in forward propulsion. The ankle and the shins develop strength and flexibility over time to move the body gracefiilly and swiftly forward.

2. The Knees The knee joint must be straight at the moment the advancing foot hits the ground, and

remain straight until the center of gravity passes over the contact point to the ground. I f we walk with slightly flexed knees, as we try to speed up we would convert walking into running. This is the reason why it is imperative, for racewalking, to straighten the knees.

The knee remains straight until the center of gravity passes over the contact point to the ground.

The knee remains straight as it passes over the center of gravity.

INCORRECT

Flexed knees Contact with the ground wil l be lost, becoming running instead of walking.

Straight knees This is a MUST to keep the mechanics of walking even at high speeds.

3. The Hips In racewalking, the axis of the hips have an ample range of motion in the horizontal

plane, so as to increase the length of the stride up to 25% longer than in ordinary walking.

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1%.

These diagrams show how much flexibihty of the hips increases stride length. -

There is also an ample range of oscillating movement on the vertical axis in racewalking which practically does not exist in ordinary walking. This is in order to maintain the body in equilibrium, affected by the fact of walking on a single straight line. In other words the hips must be very flexible and able to move forward and back through a large range of motion for efficient walking.

4. The Trunk ' The trunk must be kept vertically straight without any bending forwards or

backwards, when seen from the side.(Figure C)

I f the trunk bends forward, it may cause swaying motion of the hips and the knee to flex and thus could cause the walking technique to turn into a run or "creeping"(Figure A). I f the trunk bends backward it wi l l limit forward motion and also cause shorter stride length which will make it more difficult to move with efficient speed. (Figure B)

5. The Shoulders and Arms The shoulder girdle should have ample movement in the horizontal plane, just as the

movement of the hips move in the horizontal plane but always in the opposite direction. This helps increase the length of the stride and economy of the forward movement.

The arms must be bent at the elbow approximately 90 degrees. (Figure C) I f the elbow is bent too much, this may shorten the stride and may have a tendency to elevate the shoulders. This can lift the center of gravity and pull the body upward which may cause the walker to lose contact with the ground and bounce. (Figure A)

I f the elbow is not bent enough, it causes the movements of the arm to be too long and can cause a person to slow down. Also as a practical matter, holding the hands down too low causes blood to pool in them and makes them swell.(Figure B)

The movement of the arms is around the vertical axis of the walker. The hand in • front should not move beyond the height of the chest nor cross the sagittal plane of the body (go over the center line), the hand moving backwards should not move farther than the vertical axis of the body. Put emphasis on pumping back with your arm swing. Just brush your waistline and don't go any fiarther back than your derriere.