Greenwich Crossfit takes pride in all of our fitness endeavors.

After lunch, Marsha Mueller, L.A.C. and owner of Different Drummer Acupuncture spoke about acupuncture and it’s healing effect in not only common racewalking injuries but common ailments associated with the active individual.  Not necessary, though.

Tim then lectured on racewalk training – the purpose, kinds of, and tips and tricks for success.  He then presented an in-depth discussion on utilizing a heart rate monitor for optimum training and an explanation on the 5 Heart Rate Zones in a training program.  Tim shared his training regimen and training log with the group, which was fascinating and intriguing.  It’s not very often when one is able to meet, see and learn from one of the best in the sport, a proven expert in the field and a American Record Owner and Olympian.  Obviously, participants were attentive to all Tim had to share and apply it to their own training schedules.  Afterward, more drill work was conducted outside and the day’s events concluded with group dinner at a nearby restaurant.

Sunday morning, Dave Harkin of the Portland Running Company provided a good overview of shoes most conducive for the racewalker, what to look for in a shoe and how to tell if a shoe is right for you.  Shoes are really the only piece of equipment racewalkers need so this discussion was very important to the participants. Dave fielded a number of questions from the class and answered them in his typical funny and outgoing way.  The fact that he provided participants a discount on their next purchase at the Portland Running Company was very well received.  As were the free socks!

Then, participants went back outside to continue with more drills and technique work.  Despite being sore from the previous days activities, attendees dove into more one-on-one coaching from all the coaches.   One of the consistent surprises resulting from the Racewalk Retreat is when participants view the videotaping of the second mile predict, held Sunday morning.  Participants compared their techniques in the first videotape (Saturday morning) and then again on Sunday.  It’s amazing how Tim, Judy, John and Kelly transformed many of the ‘walkers’ into true, legal racewalkers.  And, for those more experienced racewalkers, they learned how to refine their technique to be more legal, smooth and faster.  “I think I got more than I hoped for from this course.”  Dave Walter, Woodburn, OR.

All that remains now is for attendees to take what they’ve learned, practice it and apply it to their own training schedules.  The retreat concluded with everyone’s goals and expectations being met.  This included Tim’s, who at the very beginning of the retreat wanted the participants to walk away saying, “this is the best one ever.”  Well Tim, looks like even your goal was accomplished.

“It was a very good introduction to Racewalking – only wish I had done it sooner.” Jane. A. Kennedy, Portland, OR

Visit the Ero-Fit Gallery for more pictures from the 7th Annual Racewalk Retreat. 

Unique Stories from Participants 
Photographer to Racewalker Bob
One of the biggest surprises of the retreat had to be that of Bob Bahner (Portland, OR).  Bob came to photograph the retreat for a couple of hours only.  He became so enamored in the sport that he took time out of his picture taking to try it out.  After a few laps and some one-on-one instruction by Tim and Judy, Bob was racewalking. And he was doing a great job at it!  Bob, who spent 26 years in the advertising industry last year started out on his own to do freelance photography and opening his own handyman business.  He decided to make other life changes like loosing weight and leading a healthier lifestyle.  Being a neighbor of Judy’s, she asked him if he would attend the retreat for a couple of hours and take a few pictures of the participants.  Bob not only took beautiful photographs of all the retreat activities but ended up becoming a participant himself!  His new goal is to compete in the State Games of Oregon in July. With a little more coaching and personal training from Judy, Bob is well on his way to be quite a competitive racewalker.

Friendly Competition at St. Vincent’s Hospital
Heidi Lindner and Irene & Dave Walter came to the racewalk retreat to learn how to get better at the sport and be more competitive in their Portland to Coast team. All three are nurses at St. Vincent hospital, Heidi in the ER and Irene and Dave in the IC center.  The three connected through various team activities and a common interest in health and fitness. This health craze really started to take off at St. V’s and a Portland to Coast team was developed (Team DNR – Do Not Run). Since then, another St. V’s team started (Beach Bone Babes) and a friendly competition developed – even sign up forms were being routed at the hospital to vote who will win this year’s race.  But, the real compelling thing is how racewalking and the Portland to Coast race have brought together two departments in this company.  “There’s a lot more working together, and a camaraderie” and a trust seems to have stemmed from having something in common — health, fitness and racewalking.” (Dave Walter, Woodburn, OR)

Taking the Bet from a Caring Friend – And Winning!
Annmarie Bruning took the bet from friend, Loyce.  Loyce challenged Annmarie, a 2-pack a day smoker for 25 years and in overall poor health, to walk a marathon and quit smoking.  Instead of Annmarie simply walking away and laughing off such a ridiculous challenge, she took on Loyce’s challenge and started her journey, one baby-step at a time.  Before all this, Annmarie was unable to walk up a flight of stairs without huffing and puffing.  Now, she has two marathons under her belt, is on a competitive Portland to Coast walking team and continues to make improvements to her life.  In her first marathon, having only stopped smoking for 6 months, she finished in 8 hours and 10 minutes.  The following year, 18 months a non-smoker and taking Judy Heller’s workshops and past Racewalk Retreat attendees, she finished the marathon in 6 hours and 17 minutes.  And, she’s not stopping there. (16C)  Now, three years of non-smoking behind her, she is still continuing her healthy lifestyle and has goals for even more competitive race.  And, she owes all of this to a concerned friend, Loyce, who not only provided her the challenge to make a change in her life, but also provided her the baby-steps she needed to be successful.

“You can sit where you are or move on”
Sally Warberg is a 68 year old from Twin Falls, ID.  She has suffered with fibromyalgia for years and often times found herself lying on a heating pad on the couch with extreme pain. Also added to that was an unhealthy marriage which found Sally often was in the mindset of “feeling sorry for herself.”  One day while on the couch, she received a message from the Oprah Winfrey show that basically stated, “You can sit where you are or you can move on.”  Taking that as her personal call, she filed for divorce the next day and thus started a new life for Sally.  She also joined an “Over 60 & Getting Fit” group where she met a friend who suggested she participate in a local “fun run.”  Sally has not looked back since.  She found herself participating in a number of local races and coming in first in her age division and even winning many races.  She was still flagged with the pain from her fibromyalgia but decided that “keeping your mind busy so that you don’t focus on the pain” was more important.

Enter… Racewalking into Sally’s Life
Finding herself getting faster as she continued these races, she bought books and videotapes on racewalking and become self-educated in the sport.  She then entered a “Women’s Fitness” race and qualified in the first year but was disqualified* in her second.  Feeling very disappointed in this, she contacted Kelly Murphey-Glenn, who started the Racewalk Club in Idaho.  Through some coaching and participating with other racewalkers in her community, Kelly got Sally involved in the Portland to Coast relay and compete in the Hayward Classic, a regional race held in Eugene, OR.   Sally has now been racewalking for 2-1/2 years and has just completed her 8th marathon.

In 1999, when Sally was 66, she did her first full marathon in Kona, Hawaii (placing first in her age division).  Being that she has two grandchildren with diabetes, she felt compelled to be on the Team Diabetes team in honor of them.  Her goal was to complete the marathon in less than 6 hours – when she crossed the finish line; the reader board read 5:59:49!!!  Sally is working on getting the “triple medal of music marathons” having completed the Virginia Beach Rock & Roll Half-Marathon, the Nashville Half-Marathon (where she proudly recounts her meeting with Reba McIntire and finishing 2nd in her age division) and is getting ready for the full Rock and Roll Marathon in San Diego.

Despite her fibromyalgia and also a sufferer of rheumatoid and osteo arthritis, Sally continues her journey of being active and healthy by living her motto, “All things are possible for those who believe.”  Sally, we All believe in you.

* Olympic-style racewalking is a judged event in which there are two rules to the sport – the knee of the advancing leg is straight at the point of contact (where they meet the ground (“bent knee”) and one foot needs to be on the ground at all time (“lifting”).
Judy Heller
Judy’s goal as a personal trainer and coach is in empowering clients to define and reach their fitness health goals and live lives in peace, balance, passion and purpose.  She is a personal health and fitness trainer, coach, motivator and educator as well as an experts in walking and racewalk competition.  As a personal trainer, she is certified by the American Council on Exercise (ACE), Senior Fitness Association (SFA), YMCA/Reebok Walk Instructor and USAT&F Coach, Official and RW Judge.  Judy is also the Co-Director of the Portland to Coast Walk Relay (the longest and largest walking relay in the world) and Director of the Racewalk Division of the Portland Marathon and 5-miler.  Judy’s personal philosophy in personal training can be captured in her statement, “I watch my clients reinvent themselves, achieve and surpass their goals, I see them expand in self esteem, personal power and improve the quality of their everyday life.”  For a full bio on Judy, visit

Tim Seaman
Tim Seaman has competed in the Olympic Games, IAAF World Championships, Pan American Games, Goodwill Games, and the World University Games.  He has been a member of the US Nation Team since 1993.  He holds the US junior records in the 3k, 5k, 10k, and also holds senior records in the 3k, 5k, 10k, 15k, and 20k track records.  He is also a 10-time National Champion.  Tim is coached by Enrique Pena and is associated with the New York AC Club.  For a complete listing of Tim’s career highlights, championships and records, click here.

John Hanan
John is a USAFT Coach/Official/RW Judge, USSCA – Nordic Discipline.  He is co-founder of the Portland-to-Coast Relay.  He has been a competitive racewalker since 1986 and coaching the sport since 1988.  He has co-founded many racewalk retreats in Virginia and Idaho as well as Oregon.  He has won the titles of “American Racewalk Association Outstanding Coach” and “The American Racewalk Association Instructor of the Year.”  John brings to the retreat key insights and personal experiences that many of the attendees can draw upon.

Kelly Murphey-Glenn
Kelly was the overall winner of the Nike World Masters Games 10k (53:38) and holds the title of National Masters Champion in 1996 and 1997. She has been rated among the top 20 elite female walkers in the U.S.  She is the founder of Idaho Racewalking and has been coaching the sport since 1996. Kelly was also USATF 2000 Walker of the Year for women 35-39.   Her sense of humor and personal experiences of her involvement with the sport brought a lot of fun to these retreats.




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