WALKER WEBSITES

FITWALKERS www.albanyfitwalkers.org OTSVA www.walkoregon.org AVA www.ava.org

MEETING Wednesday, January 14, 2015, 7:00 at ViViViVilla Courtyard & Brookdale Senior Livinglla Courtyard & Brookdale Senior Livinglla Courtyard & Brookdale Senior Livinglla Courtyard & Brookdale Senior Living. Pre-

meeting Eating a.k.a. The Workers Wok – 5:15 at Izzy’s,Pacific Blvd. SE, Albany.. Please order when you

arrive. This gives us time to get to the meeting by 7pm. Walk before meeting at SE Albany 5:00 at

Brookdale Start Box.

HAPPY NEW YEARHAPPY NEW YEARHAPPY NEW YEARHAPPY NEW YEAR 2015 2015 2015 2015 2015 Officers2015 Officers2015 Officers2015 Officers

President President President President–––– Don, Vice President Don, Vice President Don, Vice President Don, Vice President –––– Karen W, Secretary Karen W, Secretary Karen W, Secretary Karen W, Secretary –––– Bev, Treasurer Bev, Treasurer Bev, Treasurer Bev, Treasurer –––– Nancy H Nancy H Nancy H Nancy H....

Don was unanimously elected the new Albany Fitwalkers President. Don says ““““I’m mostly a

doer and not a writer or talker. But here we go.”

Remember, Dues are Due Only $10 per family for the whole year!

Mail the money, or better yet, bring it to the meeting Weds. Jan. 14.

MAGNIFICENT MILESTONESMAGNIFICENT MILESTONESMAGNIFICENT MILESTONESMAGNIFICENT MILESTONES

Events Distance

Nancy H 350 3,500 km

Bev 100 1,000 km

And Bev completed the Walk Oregon Challenge the 4-Fs category.

WAY TO WALKWAY TO WALKWAY TO WALKWAY TO WALK

HAPPY BIRTHDAY Rozy Rozy Rozy Rozy ---- January 9, Jim January 9, Jim January 9, Jim January 9, Jim---- January 10 January 10 January 10 January 10

FITNESS FUN FRIENDSHIP FOODFITNESS FUN FRIENDSHIP FOODFITNESS FUN FRIENDSHIP FOODFITNESS FUN FRIENDSHIP FOOD

ALBANY FITWALKERS NEWSLETTERALBANY FITWALKERS NEWSLETTERALBANY FITWALKERS NEWSLETTERALBANY FITWALKERS NEWSLETTER

JANUARY WALK ALBANY 2015

Albany Fitwalkers, a member of the American Volkssporting Association, is a non-competitive group meeting the second Wednesday of each month at Brookdale Villas Courtyard , 1929 Grand Prairie Rd. SE, Craft Room A, Albany OR. Visitors are welcome. Dues are $10.00.

The Prez SezThe Prez SezThe Prez SezThe Prez Sez

I don't have a lot of history with the club, but the Fitwalkers Walking club is one of the best. I have really enjoyed my, almost, first year as a Fitwalker. I can't think of a good reason for not having joined years ago. I will admit that I was a bit taken back when the nominating committee suggested I become President, and frankly a bit nervous about it. At any rate I Hope that I can live up to any expectations. I can give Albany Fitwalkers plenty of energy. Now I welcome the challenge and thank the Club for the chance to help me try. I see nothing but dedication, intelligence, and enjoyment that the Club members exude. There are many challenges, no pun intended, for this coming year. One of our biggest is to raise some awareness, for the folks I see doing daily walks, of the opportunities that Volkssporting provides. I have ideas to exhibit in the coming months to do just that. Theres lots going on for us this year, the convention being the biggest.There are plenty of walks available during that time and I'm sure, plenty of support we can provide. Karen is heavily involved and doing a lot helping AVA with the

convention. I'm proud to have her as Vice President. But I'm proud of all Albany Fitwalkers, and proud to be a part of the group. We have a new year round at Timber Linn thanks to Nancy's hard work and dedication. We have revised the South Albany walk thanks to Connie's perseverance. And we will discuss the Talking Waters Walk as to change or not to change.We have pretty much wrapped up Lolly's Memorial Walk to be ready April 11, not to mention our Annual Peony Walk. So there's lot's in store. To finish! HERE'S my challenge to all walkers: try and walk more year rounds this year than ME! Don

Walking Down the Aisle Donna Silver walked down the aisle to marry

long time friend Ralph VanBrunt.The wedding

took place on Saturday, December 27, 2014 in

Wisconsin where Donna’s daughter lives. The

couple will live half time in Corvallis and half

time in Florida. They are currently in Corvallis.

“All of our children and grandchildren were

able to be present. Five inches of new snow

turned the Brantwood, WI area into a winter

wonderland and didn't interfere with anyone's

travel plans” said Donna

Congratulations and Best Wishes

From All the Albany Fitwalkers

Very Merry Christmas Party December 10

A good time was had eating, voting and exchanging/stealing gifts. Look for the pictures coming soon.

Albany Fitwalkers NewsAlbany Fitwalkers NewsAlbany Fitwalkers NewsAlbany Fitwalkers News 2015 Albany Fitwalkers Officers2015 Albany Fitwalkers Officers2015 Albany Fitwalkers Officers2015 Albany Fitwalkers Officers

PresidentPresidentPresidentPresident–––– DonDonDonDon, , , , Vice President Vice President Vice President Vice President –––– Karen W, Karen W, Karen W, Karen W,

Secretary Secretary Secretary Secretary –––– Bev, Treasurer Bev, Treasurer Bev, Treasurer Bev, Treasurer –––– Nancy H.Nancy H.Nancy H.Nancy H.

COME WORK WITH US

2015 Albany Fitwalkers Workers Secretary Backup - Connie,

Committees (The more help the merrier): Membership - Lois

Newsletter – Sandy, Julia, Bev Year Rounds – Nancy,

Historian – Sandra Website - Facebook - Meet-Up – Karen W and Nancy

Publicity - Everyone Thursday Walks – Julia, Dorothy and Bill

Sunday Strolls – Rozy, Karen W and Nancy Bike/Pedestrian – Nita

Regional Trails, Lebanon BLT - Shirley Walk Developer – Julia, Beth, Karens, Nancy, Helen H,

Sheena, Carol and Bob OTSVA Rep – Karen Mc

Corvallis Cruisers First Sunday Walk Sunday, Jan. 4 - Walk the new YRE in Corvallis, 5/10 km leaving the Book Bin, (4th and Madison) in downtown Corvallis, at 2:00 P.M. please be there around 1:45 to register. The weather forcast is somewhat mild - Mid 40's and 20% rain. Some plan to have lunch after, at Old World Diner, or walkers choice. If you are interested in carpooling meet at Two Rivers Market in downtown Albany at about 1:20. Please e-mail Don at donmar1953@yahoo.comby or call 541-926-8327 by Saturday to make arrangements. This will be a good walk that is close by. And a chance to work off some holiday imbibing. Plus Fitwalkers can help revitalize the Corvallis club.

Albany

Fitwalkers

Newsletters

printed by

ALBANY FITWALKERSALBANY FITWALKERSALBANY FITWALKERSALBANY FITWALKERS

Year Round WalksYear Round WalksYear Round WalksYear Round Walks

2015 ADDITIONS IN RED2015 ADDITIONS IN RED2015 ADDITIONS IN RED2015 ADDITIONS IN RED

Albany - Historic - 5/10km, rated 1A, register at Starbucks, 633 NW Hickory, North Albany North Albany - 5/10km, rated 1A/2A, register at Starbucks, 633 NW Hickory, North Albany Southeast – Parks – 5/6/10km,rated 1A, Start : The Brookdale Villas Courtyard Timber Linn Park - 5/10 km, rated 1A register at Holiday Inn Express Hotel near the airport. Parks & Lakes - 5/10 km,rated 1B register at Holiday Inn Express Hotel near the airport. Brownsville Historic – 3/5/10km - 2B, Start Brownsville Chevron Gas Station and Mini-Mart,203 W. Bishop Way. Brownsville Jefferson – 5/10 km, rated 1A, Start :Jefferson Thriftway Grocery

2015 Corvallis

Cruisers YRE

A River Runs By It – 10/12 km, rated 1A, flat

trail through parks and by rivers in historic

Corvallis, the Innovation Capital of the USA.

Parks and Campus – 10/13, rated 1A, flat

route on paths and residential streets going

through OSU campus & parks. See a "Moon"

tree whose seed traveled into space and back.

2015 Wanderers

YRE’s

Capital Governor’s Mansion, Capital Waterways, Historic NE Salem, West Salem. Keizer:5 Parks and a River, and Independence and Monmouth. The last two walks are new. Start at the Hi-School Pharmacy in Independence.

BBBBut But But But Be Careful Out Theree Careful Out Theree Careful Out Theree Careful Out There

Every 2 hours a pedestrian dies in a traffic crash

Rate of survival 20 MPH – 90% survive a crash 45 MPH - 35% survive a crash

Oregon Trails State

Volkssporting

Association

OTSVA otsva@walkoregon.org

President - Maryann Brown

otsva@walkoregon.org 541-961-4279 Vice President - Sam Korff

korff.sam@wildblue.net

Secretary - Louise Dix Treasurer - Karen McGehee

kmcgehee@juno.com 541-327-2145

Webmaster - Wendy Bumgardner walking@teleport.com Specialty Sales and WOC -

Martha Korff korff.sam@wildblue.net

Pathfinder - Dick Baker

NW Regional Director - Nancy Wittenberg,

NW_RD@AVA.org

Next OTSVA MeetingNext OTSVA MeetingNext OTSVA MeetingNext OTSVA Meeting The next State Meeting is January 17, 2015 at 12:30pm in conjunction with a group walk of Salem Waterways YRE 1413

Location: Room: Pringle Creek Room 2nd Floor of Convention Center at The Grand Hotel, 201 Liberty St SE. Salem, OR, 97301

The OTSVA Steering Committee follows the State meeting starting no later than 3pm

The group walk ,Salem Waterways YRE, leaves the Grand Hotel lobby at 9:30am. Sign in at the hotel lobby at 9am..

Household HazardHousehold HazardHousehold HazardHousehold Hazard Do you use recycled paper towels? Minute

metal flecks in the towels can ignite if you put

them in the microwave. Protect yourself: Keep

the recycled towels far from ovens and toasters,

and don’t use them in the microwave. Who

knew?

2015 Walk Oregon Challenge To stroll into the New Year on the right path,

meet the OTSVA 2015 New Year

Challenge.The top three walkers

completing the most Walks in our NW

region (AK, ID, WA, OR) during

January and February, 2015. win a gift

certificate from REI. Walks may be

5km or 10km.

Get out and

Walk Oregon

OTSVAs Four Es

Challenge

and Walk

WASHINGTON

Womb to Tomb ESVA Challenge 2015 - 2017

Complete 6 IVV sanctioned regular or YREs passing by a qualifier in each of the four categories for a total of 24 events. 1. BIRTH: hospitals, birthing centers 2. SCHOOL: kindergarten through 12th grade 3. VOWS (marriage vows): churches, courthouses, city halls 4. DEATH: funeral homes, cemeteries, mausoleums, graveyards Cost of the book is $10, Challenge Books Order Form Map for western. central and eastern region For more information Sharon Fisher sfisher@fidalgo.net or Diane Hildebrand, walkin-crazydi@hotmail.com List of Womb to Tomb Challenge Events

GoodSearch raises Money for AVA. Go to www.Goodsearch.com for all your internet shopping

4 Es Emergency

Eyes

Entertainment

Engine Repairs

YOU CAN STILL RUN FOR AN AVA OFFICER POSITION.DEADLINE DATES ARE PUSHED FORWARD FOR AVA OFFICER NOMINATIONS FOR 2015-2017 STILL OPEN. APPLY AT ONCE.

It’s Time to Walk 10.11.12.13.14 Goodies

There is still time to order a unique T-shirt, ball cap or other items. Place your order and pay directly with Café press not AVA HQ. Check it out.

The NEC reduced the cost of the 2015 Centurion Challenge to $15.00! Paid already? Your account was credited $10.00. The rules seem a little daunting, but it is really very simple: participate in 100 events in a single calendar year. AVA recognizes your accomplishment with a distinctive patch demonstrating to the world that you are a Volkssport Centurion. A lifetime of fitness begins with a single stride. Come on, you can do this!

K-Ration Delicacy Since the days of the American War for Independence, chocolate has been part of a soldier’s rations. Chocolate, at least the essence of chocolate made from trushed cacao tree beans, is a highly concentrated food source, small in bulk and easy to carry. Today, chocolate is considred more of a sweet dessert treat than a serious food source. Though eating trail mix proves chocolate’s worthiness. From Chicken Soup for the Chocolate Lover’s Soul

10 Ways to Keep Your Feet Warm on a Cold Weather Walk By Wendy Bumgardner Walking Expert

Updated December 04, 2014.

Don't let cold feet keep you indoors during the winter. There is more to winter walking than just the treadmill. But your toes can get painfully cold, and you may even risk frostbite in bitter weather. Avoid getting sweaty feet, as that puts you at risk of developing a blister. You can protect your feet in cold weather with these tips. Lowa Renegade II GTX Lo Hiking Shoe. Wendy

Bumgardner © 2010

1. Less-Breathable Shoes If I'm not walking for speed, I switch to trail

shoes or boots that don't have mesh uppers.

Shoes that are full leather will keep out the

wind and cold. Choose shoes that are flexible

enough for getting a good walking heel-to-toe

roll, rather than rigid boots built for carrying a

backpack. Otherwise, you may find yourself

with shin splints and foot pain. Luckily, more

and more designs of trail running shoes provide

both protection and flexibility.

SmartWool Socks. Wendy Bumgardner ©

2. Double Layer the Socks The classic combo for hiking is a sweat-wicking polypropylene thin sock with an outer wool sock. This works well for keeping your toes warmer for winter walking. But don't

American Volkssporting

Association

Centurion Challenge

choose a combo that ends up too thick to wear with your shoes. I choose SmartWool socks for my wool layer as they are less scratchy and are machine-washable. They come in a wide variety of thickness. But I've also done well with just switching to a single, thicker hiking sock made of a sweat-wicking fabric. Another trick is to wear a pair of knee-high nylons as your inner layer. They add no thickness at all but provide the little extra that can keep your feet warmer.

Photo by Wendy Bumgardner © 2013

3. Insulate With Paper Take a tip from Tour de France riders -- paper makes a great disposable insulator. As they crest the Alps, they

grab a newspaper from a fan and tuck it under their shirts to give them insulation on the cold mountain descent. On cold days, I grab a paper towel or Starbucks napkin and fold it over the top of my foot, toes, and under the toes. Then I put on my shoe. This provides a thin layer of insulation that is usually just enough for comfort. I can wear my usual mesh performance shoes, even if I didn't think ahead to wear better socks. The caveat is that the paper can get wet from water seeping into the shoe. But on dry, cold days it is an easy, free solution.

Photo by Wendy Bumgardner ©

4. Toe Warmers Toe warmers are single-use inserts that provide gentle heat for up to six hours. You put them in your shoe above or below your toes. Just opening up the plastic packet activates them. They are thin, like insoles, but if you have a tight fit on your shoe you may have to wear a thinner sock. When I'm doing my distance and speed training in winter, I want to wear my performance walking shoes, but they have a mesh upper that lets in a lot of cold air. Wearing a toe warmer above my toes blocks that and keeps my toes warm. More »

Photo by. Wendy Bumgardner

5. Keep Your Feet Dry - Sweat Wicking Socks Your toes are going to get cold if they get wet. Your feet will sweat even though it is cold outside, so you need to wear socks that will wick the sweat away from the skin. Don't wear cotton socks or socks with cotton padding, as cotton soaks up the sweat and doesn't wick it away. You want to choose wool, polypropylene, CoolMax or other technical fabric socks.

Rain Shield O2 Rainwear. Wendy Bumgardner ©

6. Keep Out the Rain and Snow Don't let the wet in. You can invest in a pair of waterproof shoes, such as those with a

Gore-tex liner. This usually adds $20 or more to the price of the shoe. I've had good luck with keeping my feet dry when wearing waterproof trail shoes unless I get so wet that rain soaks into my socks from my legs or pants. You can battle this by wearing rain pants or shoe gaiters.

Plastic Wrap Over Sock. Wendy Bumgardner © 2013

7. Plastic Wrap to Keep Cold Air Out I just tuck a some plastic wrap or a plastic sandwich bag between the shoe upper and

my upper foot and toes. This prevents cold air from reaching my toes, while sweat isn't trapped at the bottom of my foot. It's thin enough to fit in my shoe without switching the kind of socks I wear. If I don't need it once I'm out on the walk, it's easy to remove and dispose of.

Photo by Wendy Bumgardner © 2010

8. Disposable Shower Caps to the Rescue Those single-use hotel shower caps are worth collecting. You can use them as shoe gaiters to keep rain and snow out of your shoes. I do this for cold weather races, but they are odd-looking for wearing on your fitness walk unless you don't mind the stares. How to use shower caps as shoe gaiters. You can be more discreet and slip them over your sock, then put on your shoe and now you have a waterproof layer inside your shoe that will also keep out the wind. I've done this with success, although it can result in sweaty feet and wet socks, so you need to experiment with it.

Photo by Duct Tape. Wendy Bumgardner © 2010

9. Duct Tape If you don't mind the fashion statement and

the glue residue on your shoes, you can quickly add a

windshield to your shoes by putting duct tape over the

uppers of your shoes. The advantage is that it is quick,

easy, and it's free if you already have a roll of duct tape.

I've had good success with taping a full circle, including

the sole, as duct tape sticks to itself strongly and didn't

come off throughout a rainy 3-hour walk. If you only

tape to the shoe fabric, it may come off in wet weather. If

you use the shower cap gaiter, it's best to add a final

circle of duct tape to keep it all in place.

10. Just Walk Faster You should always start at an easy pace for the first couple of minutes. After that, on cold days you may want to pick up the pace with some fast-walking intervals or choose a route that has hills or stairs near the beginning to get your blood moving. The extra blood flow from a faster heart rate will help keep your feet warm. It will also get the rest of you back inside sooner.

COME WALK COME WALK COME WALK COME WALK

WITH USWITH USWITH USWITH US

Albany FitwalkersAlbany FitwalkersAlbany FitwalkersAlbany Fitwalkers

THUTHUTHUTHURSDAY WALKSRSDAY WALKSRSDAY WALKSRSDAY WALKS Carpool to YREs

Walk from 10:00am to 12:30pm See weekly e-mail or contact Julia at pjwesterberg@comcast.net, or 541-967-3001.( on Thurs with cellphone: 541-979-0139)

January 2015 Schedule (subject to change)

Jan. 8 -- McMinnville (previous scheduled

walk cancelled due to weather)

Jan. 15 -- Monmouth (it is also being walked

on Jan.11 as the Willamette Wanderers’

Sunday Stroll)

Jan.22 -- Lake Oswego Neighborhoods

Jan.29 -- Stayton

Silver Striders Walks

Albany Parks & Recrestion Program at the

AAAAlbany Senior Centerlbany Senior Centerlbany Senior Centerlbany Senior Center Tues. and Thurs. 9:30. Guide Helen

hikingmac@yahoo.com

Mosey with the MossbacksMosey with the MossbacksMosey with the MossbacksMosey with the Mossbacks

www.mossbacks.org,Calendar for walks and car pool (Reservations Required) or call (541) 747-6470. Eugene-Springfield Mossbacks walk for the fun of it. Sat. Jan. 3 – Eugene, Rose and History Group Walk – 9am, 5/10 km, mod.easy. Tues. Jan 6 – Carpool to Lincoln City YRE – 7:30-5:30, 5/10 km, rated 1A.

Sat. Jan 10 – Cottage Grove Covered Bridge and Row River Trail, 12 km, 1A.

Second Sunday Stroll

Jan. 11, 2015, 2:00 PM – Monmouth, Home of Western OR Univ, 6/11km, Rated

1A (NEW WALK)Explore old/new residential areas, historic downtown and Western OR Univ campus. Meet at Hi-School Pharmacy,1357 Monmouth St,

Independence at 1:45.

Jan. 17, 2015 - Group walk ,Salem Waterways YRE, leaves the Grand Hotel lobby at 9:30am. Sign in at the hotel lobby at 9am..

Build Lebanon Trails Buildlebanontrails.com Lebanon Trails Committee

Meeting Lebanon Samaritan Hospital Tues.Jan 6, 2015 ~ 7:00pm-8:30pm

Sat. Jan. 10, 2015 - Canal Trail Walk Join Build Lebanon Trails on 10:00am. Explore current and future projects between the hospital and Marks Slough Trails. The route begins at the Lebanon Community Hospital in the south parking lot. We will walk along the canal to Had Irvine Park, through an open field where trails will be constructed this spring to connect the Canal Trail to existing Marks Slough Trails, walk the paved Marks Slough Trails, and return to our starting point. *Notes: Wear good walking shoes or hiking boots. Dress appropriately for the weather.

Albany Fitwalkers Sunday Stroll

Sunday, January 25 -- SE Albany Parks Walk revised, 2pm. 5/6/10km, rated1A. Meet at 1:45 in the parking lot of the Villas

at Courtyard.

Walk with the

Wanderers willwander.weebly.com

Meeting Wed, Jan. 21, 2015. No pre-meeting walks during the winter.

7:00pm – 8:30pm Bldg D, Salem Hospital,

890 Oak St, Salem

Willamette Wanderers

DATES TO REMEMBER JANUARY 2015

AVA Hosted Events 2015

2015

January

1/1/2015 - Portland – New Year’s Day Walk, 5/10km, rated1A, Columbia River & Vancouver USA Clubs 1/31/2015 – Portland- Pre-Super Bowl Walk,

5km/10km (two 5km Loops), 1A, Columbia River Volkssport Club

February

2/14 – Portland – Heart Breaker Walk, 5/11km, rated 3C, Columbia River Volks. Club.

Build Lebanon Trails Feb. 14 – Trail Development Day

More Walks in 2015

Albany Fitwalkers Sunday Strolls in 2015

February 22 - Timber Linn, 2pm. Contact - Nancy. March 29 - Brownsville, 2pm. Contact - Rozy. April 26 - Jefferson, 2pm. Contact - Nancy. …………………………………………………

Albany Firwalkers

2015 Traditional Events April 11 - Lolly Gibbs Memorial A-Z Walk May 30 – Peony and Hosta Walk

ony & Hosta Walk

September 26-29, 2015 Olympiad. Chengdu, China.

Coming in 2016

Columbia Gorge Walks, June 16-19, 2016

Corvallis Cruisers First Sunday Walk Sunday, Jan. 4 - Walk the new YRE in

Corvallis, 5/10 km leaving the Book Bin, (4th and Madison) in downtown Corvallis,

at 2:00 P.M.

Come Join Us

ALBANY FITWALKERS

VOLKSSPORT CLUB POST OFFICE BOX 1218,

ALBANY OR 9732

www.albanyfitwalkers.org

19th AVA Biennial Convention19th AVA Biennial Convention19th AVA Biennial Convention19th AVA Biennial Convention June 13 June 13 June 13 June 13 ---- 21, 2015 21, 2015 21, 2015 21, 2015 ---- Salem, Ore.Salem, Ore.Salem, Ore.Salem, Ore.