WoW Power Walking is a leading coaching program for people who want to get the most from their walking workouts. We've helped hundreds of people set and achieve challenging walking goals through our classes, online coaching, and Simple Secrets for a Great Walking Workout DVD-CD. This is the place where you can stay in touch with other like-minded walkers and have questions answered by the power walking experts. Posts by Lee will happen Mondays, Thursdays and other banner days! Return to WoW Power Walking site
Tuesday, August 5, 2008
Beat sagging face blues by walking!
On Sunday I had the exquisite pleasure of lounging the day away at a Muskoka cottage, replete with requisite trashy magazines.
Reading one of the recent issues of InStyle, I learned that running is not recommended because its jarring action breaks down the collagen that keeps the face from sagging! According to the article, walking will avoid this collagen breakdown.
This is not the first time I've heard this theory. My original source was a shop-keeper who, once she heard about all the walking I do, proclaimed that walking is the best exercise since "all runners look terrible with their droopy faces"!
I'm not sure that InStyle is a more reputable source of information than that shop-keeper, but it might be worth investigating further.
In the mean time, since we know what a great workout walking can be, why risk the sad, saggy face of a runner?
I don't like doing a lot of laundry. But I do a lot of laundry. Still, I get behind.
One VERY hot day two weeks ago I showed up to class in a long sleeve shirt and tights. Someone asked if I was cold. "Nope", I said. "I just haven't done the laundry."
For some reason, they found this funny.
When you walk as much as I do, with as many people as I do, it's important to smell reasonable. Notice I did not say sweet. That would be asking too much. So, on that day, instead of wearing slightly soiled shorts and short sleeve shirt, I opted for the clean long sleeve shirt and tights.
It was a matter of thoughtfulness for my fellow walkers.
In any case, I realize that I have never discussed laundry on this blog and it's high time I do.
One important tip I learned long ago is to rinse workout wear with white vinegar before washing. It seems to work.
Of course, I could be living in some la-la land where I think I am not offending anyone with egregious smells.
So, if I have, here's your opportunity to offer proven laundry tips for the sweaty (and possibly smelly) power walker! Post here!
The news for the 2008 Columbus Marathon is good. After some initial worries that they were backing off on their support of walkers (as noted by the removal of last year's walking results within 24 hours of the race), it looks like the organizers have kicked into high gear.
Yesterday they announced the following commitments for 2008.
· Walkers will start at 7:30 with the runners so that everyone, walkers and runners, will share in the thrill of the start; · Walkers will be distinguished from runners by having different bib colors; · Walkers will enjoy the same age group divisions as the runners with commensurate awards given; · Walkers will have pace teams to facilitate attaining individual goals; · Walkers will have their results listed separately from those of the runners.
We are finalizing transportation from the Greater Toronto Area leaving Friday October 17 to attend this race. Look for details in the newsletter coming out next week (before the next price increase on August 1).
It's a beautiful, flat course that's now commensurate with the commitment to walking participants. Highly recommmended!
...but I recently received my race package from the organizers of the Marathon du Medoc. The package is thick with brochures detailing the "3 jours de fete". Yes, that means 3 days of celebration.
Just in case you don't know, that's three days of celebration in the Bordeaux wine region of France.
Theoretically, the highlight is, of course, the race which is on Saturday, September 6. Still, initial perusal of the package indicates far more "soirees" than "marathon"!
I'm busy translating the brochure as there are some curious descriptions of the route including "postes sauvages" and "postes officiels". I have determined “ postes” to be similar to what we would identify as aid stations. “Postes officiels” appear to offer oranges, bananas, dried fruit and cookies. As might be inferred, things get a little hairier at the “postes sauvages”. At 37 km oysters are served, at 38 km Bayonne ham, beef at 40km, cheese and ice cream at 41 kilometres should ensure a tough slog to the finish line!
As far as I can tell the sole purpose of this marathon is to showcase the wines and foods of the region. Male and female winners of the race win their weight in wine. Good thing I'm not too likely to win! I'd hate to explain things at customs (or, more importantly, explain to my family why I missed the flight home trying to quaff my winnings!).
Race day begins at 8am with 75 minutes scheduled for the presentation of runners (or walkers as the case may be) in costume. Judging by the race photographs a costume is "de rigeur".
So, my usual regime for training might have to go out the window. It’s looking like I’m going to be designing and sewing a costume, practicing my wine sipping, oyster slurping, and ice cream licking!
Suggestions welcome on training for this most unusual of races.
The past few days of extreme heat have reminded me of the significance of allowing sufficient time to "warm up" at the start of a work out and "cool down" at the end.
In southern Ontario, extreme heat is often accompanied by high humidity and poor air quality. Together these three challenges place incredible stress on our hearts. If we start a workout too fast, our heart rates climb suddenly. While our muscles may be "warm" from the air temperature, our cardiovascular system still needs acclimatization to the difficulty of the heat, humidity, and pollution.
Consider doubling the time spent “warming up” when the temperature gets over 30 degrees or the humidex reading makes it feel over 30.
Similarly, double the “cool down” time so that the heart rate is not elevated when you go back in the house, get in the car, or sit down for your post-workout fuelling and hydrating.
Speaking of hydrating…it’s even more important in these heat waves. For many people, an energy drink is the only solution to replacing lost fluids and electrolytes. And, if you like your latte or coffee after your walk, be sure to down a glass of water with that, as the caffeine in these drinks is dehydrating. Foods high in potassium will also help fight off the fatigue that comes with the heat: consider snacking on orange slices, banana, and mango on your walks.
Finally, may I suggest morning walks with a detour under any of the ubiquitous lawn sprinklers in action! Please feel free to post any of your own heat beaters here!
Post-race celebrations: because it's all about the food
My husband, a most reliable source of food gossip, informed me that there were Dufflet Pastries offered at the end of the Pride and Remembrance Race in Toronto this past weekend. Ah, sweet decadence. I love it.
You may have guessed after seeing the lingering video stretch of desserts at the Mayo Midnight Marathon buffet that I have a bit of a sweet tooth.
Sadly, I had partaken a little too heartily of the scrambled eggs, home fries, home-made bread, scones, and fruit to enjoy any of the pies in Mayo and I was not able to attend the Pride and Remebrance Race last Saturday.
These two experiences have suggested to me that it would be helpful to plan a race season armed with full food intelligence. To that end, please post here if you know of any races where the post-race eats are worthy of registration fee and physical effort! Off the top of my head I can vouch for the hearty lunch served after the Run for the Toad in Paris, Ontario in early October. Too bad the walk division of that event was sold out a while ago. I wonder why?
That's the tagline for the Yukon Territory and after walking the Mayo Midnight Marathon as a guide for visually impaired power walker Myra Rodrigues, it feels necessary to edit that to Larger than Any Blog! Today, I will write a brief synopsis of just how LARGE it is to go to the Yukon for a race, but it will take further elaboration to get a full sense.
Mayo is a five hour drive north of Whitehorse. We left Whitehorse for Mayo around 1pm on Saturday after arriving in Whitehorse the evening before. Myra and I are entirely grateful for our most generous, enthusiastic, and energetic driver, Keith, who was going up there to run the full marathon. If you are going to Mayo, you need someone to drive you. Car rentals are virtually non-existent or exorbitant. This would be Keith's third Mayo Midnight run so we were well prepared for what lay ahead by the time we arrived.
The five hour drive to Mayo adds two hours of sunlight to the Yukon day. Really, it's always light. Myra and I saw no darkness from the time we left our homes early Friday morning to catch our flight from Lester Pearson airport until we returned to Toronto last night. The photo of Myra at the half way point of the race which you can see at the end of the video attached was taken at 1:36am.
There were 170 participants entered in the 5k, 10k, half, marathon events. Of those only 9 were participating in the full. The course was an out and back along the highway that we had driven in from Whitehorse. Once past the turn-around for the 10 k event, we were totally alone. We could see a walker about 1/4k ahead of us and there was another walker following by a 1/4 k. It was just us, the rugged Yukon landscape, and possibly, lurking bears!
Well, there was also a patrolling contingent looking out for us that included insomniac Mayo residents and supporters, an RCMP truck, a Conservation officer protecting us from bears, and an EMS vehicle. As well, aid stations were manned at every turn-around point and the 10k marker.
The race started magically at midnight amid swirling winds, rainbows, and a deep red sky reflecting light from the low sun on the horizon. A spitting rain cooled us off for the first few kilometres and then the weather was quite conducive to smooth walking. The road surface in the Yukon is not the friendliest to the soles of training shoes, but the relatively straight route allowed Myra to walk much of the event on her own without being tethered to me as her guide.
We finished the race at 3:09:31 in the morning. Keith, finished the full marathon 27 seconds behind us. We enjoyed home made chicken and lentil soup and all manner of bagels, fruit, and chocolate bars in the community centre after the race, showered up, and then returned to our motel for a 2 hour catnap. We were up again at 8:45am to make it to the same community centre for the best post-race breakfast known to marathoners (check it out on the video!).
Because I do not have more time to dedicate to the blog today, may I say simply that I stand in awe of Myra and her goal to walk a half marathon in every province and territory to raise money for the library at the CNIB. It was a privilege, and a lot fun (!), to accompany her on a small portion of her journey.
I'll return with more photos but for now check out the attached video of Myra talking to the crowd at the post-race celebration. I'll post more details about our weekend and the race today or late tomorrow.
Originally trained as a mechanical engineer, Lee has worked in the fitness industry for more than 15 years and developed the WoW Power Walking program as a way for people to challenge themselves with a great walking workout. With her WoW Power Walking coaches, she has trained hundreds of people to power walk for fun, fitness and marathons. She has been a featured expert in magazines, on television, and at fitness and health conferences. Recently, Lee released the DVD-CD "Simple Secrets for a Great Walking Workout" - a transformational approach to becoming a powerful and fit walker. Lee believes that life is better when we get outside and when we challenge our bodies and our brains.
