Keep It Moving DC!

Keep It Moving DC

The D.C. Department of Health has embarked on an initiative to assist citizens improve their lives.  The initiative has 10 basic tenets one of which is Move More. This tenet has Community Coaches from each ward who have volunteered to lead the fitness challenge, serving as role models, and encouraging residents to move more and stay motivated.  

“Live Well DC!: “Makes it easier than you’d think to get healthier. Whether you live, work or play in the District, Live Well DC! Has a wealth of activities and resources to help you start-and follow- a healthier and happier lifestyle. Make a commitment to you and your family’s healthy living goals, and begin your campaign to Live Well in DC!” excerpt from MyLiveWellDC.com

The challenge and my personal experience
Accepting the challenge as ward 7 Community Coach comes on the heels of my completing my first marathon (Suntrust Nations Marathon, March 26, 2011).  As a former cigarette smoker the idea of running a marathon once seemed impossible, but with desire, commitment, and motivation I quit smoking and began running. I currently commute to work by bike, swim laps regularly, and run frequently.  My ultimate goal is to compete in a triathlon and finish regardless of the time.  

My story is of an average guy who followed the script: as a child most of the adults in my life smoked, drank alcohol, had poor diets and rarely if ever exercised. Sadly, most of those people are not with us today and many died of cancer, diabetes, heart disease, kidney failure, liver disease, and other preventable illnesses. My wife, children and grandchildren are motivation for me to be as healthy as possible with the hope I can be around for them and serve as their primary role model.

Prior to quitting cigarettes my now 8 year old granddaughter and I would go to area pools to cool off.  On one occasion she at age 5 asked why she and I never went “over there” pointing to the 10-12 foot depths of the pool.  My answer shamefully was that Pop Pop couldn’t swim.  At that point she indirectly triggered a desire in me to get her lessons.  I also took a second set of lessons having never fully grasped the basics in my first class through DC Parks and Recreation.  We both now swim.  She competes and has mastery over the backstroke, breaststroke, butterfly, and freestyle.  I on the other hand am able to swim laps for sustained periods of 30-90 minutes and yes she can swim faster!  

 
The health problems facing our neighbors
Statistics tell us that Wards 7 and 8 have many smokers, people who consume large amounts of fat, sugar, and salt, overweight, diabetic, hypertensive, and inactive citizens and the largest number of children under the age of 18.  To further complicate matters Wards 7 and 8 have limited numbers of obstetricians, pediatricians, primary care physicians, hospitals, and wellness clinics. Additionally, fast food restaurants, corner, and liquor stores abound throughout these two wards.  

The hope and solution
The good news is that health education, health initiatives, and activism can combat these issues. The challenge becomes educating the masses coupled with advocacy geared at holding community leaders, politicians, and businesses accountable to the health of our neighbors. There are many resources available for our neighbors and us to take advantage of. My effort as Community Coach uses my personal experience, my professional expertise (I am a master’s prepared nurse experienced in medical surgical, psychiatric mental health, and intellectual and developmental disability nursing whose graduate work focused on community health literacy) and my hope for better health for everyone as its motivation.

As the noted American cultural anthropologist, Margaret Mead, once stated “never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has”

This statement motivates me as I know that Ward 7 is smaller than the world and the task of educating our neighbors versus waiting on a hero to come and save us is what I will do.  

Individual Steps  
First and foremost educate yourself and your neighbors on diet, exercise, and primary health care.  Know what and how you should eat, how and what exercise is safe and appropriate for you, and seek primary health care that focuses on age appropriate screenings such as mammograms, Pap smears, prostrate exam and screenings, diabetic screenings, HIV status,….etc.        

Exercise: begin a basic, consistent, and user friendly program that fits your life.  Most people believe this has to be some grand and elaborate effort. Nothing could be further from the truth.  Keep it simple. Get approval from your doctor.

Diet: limit sugar, salt and fat intake. Use resources from LiveWellDC.

Primary Health: see your doctor regularly and get age appropriate health screenings.

Join me and Keep It Moving and lets improve our lives and those of our neighbors be the change you seek.  Log onto www.livewelldc.com and follow me on twitter @WinslowRuns.

Winslow Woodland, Community Coach Ward 7
Hillcrest Resident

March 26, 2011 Suntrust Marathon Finish

I completed the Suntrust Marathon today in 5 hours and 40 minutes. This was the goal to finish as my training got derailed with a bout with the flu, throwing my back out shooting basketball, and not running any long runs past 18.2 miles.

I hurt now and lost three pounds and actually am looking forward to visiting an orthopedic doctor to correct the pain in my ankle that comes to me around 12 mile mark.  The 19-26.2 miles was the hardest and I am so thankful to my wife and running partner for encouraging me to run through the challenge that hindered my training.

Long Runs Every Week

January 1 I ran 13.1, January 8 I ran 14, and tomorrow I will to complete 16. Running is becoming a true passion for me. I haven't run since Saturday and hope it won't be much of a challenge.

New Shoes: Adidas Supernova Sequence 3 M (ASS3M)

Today I broke down and went into Pacers, a local running store on 14th and P St NW, to get advice and a fitting recommendation. I,it seems, need a stability shoe and tried a Saucony, a Mizuno, and the Adidas. The Adidas felt the best in the store and I ran home (6 miles) and must say thus far I am impressed. The pain in my foot led me to the experts. I may have to stay away from the off the rack shoes. ASS3M will be the abbreviation to look for as I hope to move on with my training without pain, discomfort, and the wondering if going to the running was worth it. Stay tuned.

Long Run Experience

Christmas day 2010 Saturday. I started running and knew I needed it to be a long run so I ran from the house to Southern avenue to Marboro pike. From there I follow Marlboro pike to Forestville Road to Pennsylvania Ave to Silver Hill road to Old Silver Hill road to Branch avenue back home. 11.993 miles finished in 2 hours and 15minutes. I felt good afterwards once I got over the chills, got some fluids, jelly beans, and a shower. Sunday December 26 2010 I feel good with minimal soreness in the quads, calfs, and lower back. I have the most pain in my left foot/ankle...my knees were a little achy. I respect every inch of the 12 mile run.

Gummy Bears May Have Saved a Life

Today, I am reminded of the fact that our steps are ordered. I rode my bike to work for the challenge of facing the cold and continuing my journey toward fitness. When about to depart work I decide to run to the pool where my granddaughter practices so I can walk her and my wife to the car. A hand dancing class was going on after the practice and out of the blue the wife decides she wants to try it. It was only a half an hour. We danced it was not pretty and we left early. I wanted gummy bears so we stop at Branch and Penn at the CVS. I don’t want leftovers for dinner so we head to KFC. A large body Benz is blocking traffic and everyone ahead of us go around this car. The wife is driving and as she passes the Benz states that the driver may not be okay. We stop and find the driver is not conscious and not breathing. We activate EMS and begin CPR. Of all the things couples have done together this probably is not a likely activity they usually share.

I was proud of us. We don’t know if he made it as the paramedics came and took over ending with the transport to the hospital. We left our contact info with the police. So now I am wondering a couple things. Suppose I didn’t decide to run to the pool, or we didn’t stay for the hand dancing class, or me continue wanting my gummy worms, or lastly what if I was okay with the leftovers? All these steps could have changed us being present to possibly help save a life. So when you think your decisions are solely individual think of my today and know you and I are but pawns in a large game of chess. Guess who is moving the pieces?

Suntrust Marathon Training

Challenging myself again and have signed up for the 2011 Suntrust Marathon. Lately running 26 miles non stop seems a bit crazy. It fits though I love that crazy mode when I am able to say I did something that no one else I know has done.
The worst that can happen while training for this is that I have a goal with small steps to reach it and another reason to complain. Last week, from Sunday to Saturday I ran 30 miles total and completed 5 consecutive days of running between 4 and 7.5 miles.

5.5 Southern to Marlboro Saturday November 27
Last night I ran 5.5 from the house to Southern Avenue to Marlboro Pike to Alabama Avenue to Minnesota to 30th Street to Pennsylvania Avenue to Branch. It was a night run kind of cold it took 60 minutes. I should note this run ends with several large hills (Penn ave and Branch).

6.5 1125 Office to Deanwood Recreation Friday November 26
L street to Mass. to New York to L St to Florida to Benning to Minnesota to Sheriff to Meade to Minnesota.

4 Home to St. Barnabas to home Thursday November 25 Thanksgiving Day

6.5 1125 Office to Home Wednesday November 24

7.5 Bally's Treadmill Tuesday November 23

Stay tuned.
I worked on increasing speed and recovery. this running challenge will help me become a better human I am sure.