2. 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
3. Brenda Usher-Carpino and Patricia Durham-Alongi in Marin 5K-1995 |^
Phyllis Abbate, Doris Cassels and Brenda Usher-Carpino stretching before
Senior Games-1997
4. 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.
6. 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 over-
taking 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!
If 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 will never fail to boost your spirits. I
guarantee it. ~ ^
7. 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
8. 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 will
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.
9.
10. RESOURCES FOR RACE WALKING
MARIN RACE WALKERS
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 will 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.
NEWSLETTERS
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.
11.
12. 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, AL 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 Al 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
13. Racewalking for Gold Medals-
Left to right-Jack Bray, Ed Kousky & Rich Friedlander
Nike World Master Games 1 OK Road Race-Eugene, OR 1998
14. 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. If
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.
All federations are invited to attend the lAAF Congress every two years and now it is run
on the principal of "one country, one vote".
15. 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
17. 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 if 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.
i f <
• J - -
A big circle of friends and competitors at the Dorothy Robarts Memorial One Mile,
October 22,2000
18. 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
19. I
The drawings above show how forward momentum is lost if 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. If
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.
20. The knee remains straight as it passes over the center of gravity.
INCORRECT
Flexed knees
Contact with the ground will
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.
21. 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)
If 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). If the trunk bends backward it will limit forward motion and also cause shorter stride
length which will make it more difficult to move with efficient speed. (Figure B)
22. 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) If 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)
If 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.
