This 'old goat' promotes hill-climbing for fitness, and great views

Amber Smith By Amber Smith The Post-Standard
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on May 02, 2010 at 12:00 AM, updated May 02, 2010 at 8:36 AM
clark1.jpgAndrew Clark of Syracuse climbs hills around town to stay in shape. He's at the bottom of the steep brick paved section of Westmoreland Ave.
Some 2,000 runners will traverse Syracuse hills this weekend for the 32nd annual Mountain Goat Run.

Why should they have all the fun?

Andrew Clark, 75, of Syracuse advocates hill walking for fitness that's not only good for the body but also the soul. He loves it so much he's dubbed himself "the old goat," even signing messages with the shortened version, "TOG."

He's a retired electrical engineer with a blog--at 19 of his favorite Syracuse hills, along with the warning to "just watch out
for the nutty drivers." Here's what he had to say about his activity:

Calorie burn

The number of calories you burn depends on your age, gender, size and fitness level, but in general, here's how many calories a 190-pound person could expect to burn per hour:

Walking at a slow pace: 216
Walking at a brisk pace: 345
Walking up hills: 518

Source: NutriStrategy

Why the enthusiasm for hills?

"It gets the old system revved up.

"It gets the old folks out of the house, off the couch, and into walking for really good heart-lung exercise. No running, no racing, no fixed distances, no timing of the effort. Get rid of all the trappings of competition, and go just for the enjoyment within your physical limitations.

"Knees rotted out? Then this is ideal. Walk up the less steep hills so you still get the blood circulating.

"From the top of these hills, the view can be just great. The top of McDonald Road (near Onondaga Hill Park) gives a fantastic view of the city, and since you made the effort to climb up--no vehicles--by your own power, it becomes even more fantastic. It's a long haul, but turn around, and you're way above the Carrier Dome.

"Lockwood Road, that's one of my favorites. (Near Nottingham High School.) It's a great view from up there. If you walk up it, you really appreciate it.

"I just walk up it. I can jog. But I don't jog up hills like that. Those are steep."

"I like Westmoreland Avenue, since I graduated from Nottingham High School when it was the school building there at the bottom of the hill on Harvard Place. Miss McBurney, my Latin teacher, used to have us visualize Ceasar marching on the hill to defend Rome or whatever."

Up or down?

"Up. Up, for the exercise. But down's good, too. It stretches your leg the other way."

How to make it to the top:

"Just do it. The Nike slogan. You need the right foot gear to do this. I use just regular running sneaks.

"Start out slow. You're gonna feel it the first time.

"I see people walking around upper Onondaga Park. It's level. Then you could, say, go up and work your way up to Robineau Road, or Stinard Street.

"You'll feel it, if you were to talk around the park and then go up. You're gonna catch it in your legs everywhere, calf muscles and everything."

What about running the Mountain Goat?

He did when he was younger, but it's not his thing.

"The point of a run is timing and competition, and your body be damned. If you're in pain, just clobber yourself 'til you get to the finish line. I don't buy into that at all.

"When you start doing stuff and you're looking at the timing, and you worry about where you are in the crowd, all that competitive stuff, I don't want any of that. I'm just concerned with getting the exercise that will make you healthier.

"I've jogged with people, in the past, who are always jogging in front of me. My attitude is, I'll get there when my body gets there."

Spreading the word:

"Look around. Probably within a short distance of where you live, there's a good-sized hill. It's good exercise. Just take a walk up.

"I would think people who live near the hills would think, that's a good deal for my physical well-being.

"Get out and look around. See what's really here, and you can enjoy the city in a totally different way. You'll have exercise. You'll feel better. You'll appreciate the city."

clark2.jpgAndrew Clark, 75, of Syracuse advocates walking hills in order to stay physically active.