Chilly Half Marathon not so chilly!

I awoke yesterday to a clear sky and perfect half moon, filled with excitement and anticipation for my first half marathon of 2010. The weather was idyllic - unseasonably warm. I could leave my snowpants, balaclava, and merino wool gear at home. That made getting out of the house much easier, theoretically. You know when you have that niggling feeling something important has been forgotten?

I left the house on time - a sure sign that I should review my list once more.

Sport beans? Check. WoW signs? Check. Chalk for inspirational words on the race course? Check. Racing shoes? Check. Sunblock? Check. Gloves? Check. Clothes for after the race? Check. Sunglasses? Check. Peaked cap? Check. Watch? Check.

Check.Check.Check.

It wasn't until I was 25 minutes down the highway, fully committed to the morning, when I remembered I had left my race number bib and timing chip in the entrance hall to the house. I could race with just about anything else on my list left at home - but not those two items.

Forever grateful for my IBBH, who was leaving 45 minutes later than me to go to the WoW Power Walking water station, I phoned home and sheepishly ask if he could meet me near the start line wth enough time to pin my bib to my pants and attach the chip to my shoe.

Luckily, for this absent-minded walker, it all worked out and I was able to race legally! Even better, it was a stellar day for all WoW Power Walkers. We may have had the advantage of the BEST cheering section from WoW water station volunteers, but even with that we ROCKED the course and won lots of age category prizes to prove it. Results will be posted soon on the website.

Toronto the crabby

I heard people were getting out of cars and actually booing participants of the Toronto marathon this past weekend.

Then, I read in the newspaper this morning that the City of Toronto is asking the organizers of the two marathons that are held within weeks of each other (one sponsored by Scotiabank and one by Goodlife) to decide which one would be prepared to change its date to the spring.

Last year when I walked the Flying Pig in Cincinnati, entire neighbourhood streets would shut down and set up party tents to cheer on participants. Cars would drive by and the people inside would honk to cheer us on. There was no booing on this course.

Come on Toronto, surely we can figure out how to be home to two marathons that raise so much money for local charities, support local businesses, and help people set and achieve outstanding fitness challenges. It’s win-win-win as far as I can see.

So, here is a scene I wish for the citizens of Toronto. Cars are being stopped by a police officer who is letting the very last participant through an intersection on University Avenue. It’s a cold and blustery day for the Toronto Marathon as a guy barely shuffles up Avenue Road. He is wringing out anything that’s left of him to make it to the finish line 2 kilometers away. People in the cars stopped at the intersection are clearly frustrated at the delay. Suddenly from one of the cars, a person jumps out and cheers on the lonely runner – or walker! He cheers as loudly as possible while his friend in the passenger seat starts honking the horn in encouragement. Before the marathoner has made it to the other side of the intersection, people in cars from all four sides of the intersection are cheering wildly for him - the last participant coming through the race course. It’s a story the guy will tell for years. A story about the encouragement he got from complete strangers in Toronto.

Love to hear your thoughts on Toronto’s reaction to the two marathons closing down streets within the space of a few weeks.

Volunteer for fun

If you've ever walked any races, you know how important water station volunteers are to your well being! Every once in a while it's good to offer your services for this crucial marathon work.

Here we are toasting some fresh Oakville water to our good fortune to be out early on a beautiful Labour Day morning encouraging and supporting participants in the Oakville Half Marathon!

It's a a marathon of hugs

When you train to walk marathons and other races, you get a huge side-helping of life skills other than walking. Learning how to hug is chief among them. Last weekend while I waited at the finish line of the Myrtle Beach marathon, I witnessed literally thousands of hugs. Now, I admit it was Valentine’s Day so it made sense that my attention was drawn to expressions of affection. Still, when I gave it some thought I realized that no racer needs Valentine’s as an excuse for a hug. Comrades in training and racing hug all the time.

The race course is a fantastic leveller. That sweaty guy beside you with the crumpled bib pinned haphazardly to his shirt could be the prime minister or it could be Lance Armstrong (well, you might recognize Lance). If you’ve been struggling beside that person for a difficult portion of the course, it’s very possible you will hug each other after you cross the finish line (and if it is the prime minister, he looks like he could use a hug).

I’ve raced the Big Sur Marathon for the last 5 years and every year in the last few miles I pass by a big guy dressed in a green garbage bag who advertises free hugs. Something about that green garbage bag made me walk past. Last year when I was getting closer to the hugging venue, I thought “What am I thinking passing up on a free hug? Who cares if he is wearing a big green garbage bag, I am going to get a push to the finish line from that hug.” I looked forward to that hug through the last gruelling hills of the Carmel Highlands. It’s a memory that still inspires me. Later I realized the “hugger” was on to something wearing the garbage bag. Offering free hugs to more than 6,000 sweaty participants is probably more deserving of a hazmat suit.

This weekend is the Chilly Half Marathon in Burlington. If you are not walking the course this weekend, why not come out with a `free hug`sign to cheer and hug everyone on. Chances are you`ll feel as good about your participation as the people who cross the finish line.

I`ll look for you out there!

Lee

p.s. be sure to post any of your favourite hug stories here.

Walking Big Sur

Here I sit, wedged between a Christmas tree and a roaring fire (in a fireplace), in the heart of Big Sur. My morning walks have taken me by the Pfeiffer Big Sur State Park Ranger Station, the start for the full marathon in April, and the Big Sur River Inn at mile 2.5. It’s as spectacular as marathon morning but with more traffic. It makes me even more appreciative of the privilege of walking this coast with the highway closed to traffic on race day.

In July the Big Sur hills south of the marathon route were struck by lightening and the ensuing fires devastated much of the landscape as well as many homes and businesses. On Christmas Eve and Christmas day, heavy rains were predicted to cause flash flooding and landslides as the fire-stricken areas bare of vegetation could be easily washed away with even 2 inches of rain. State parks and trails were closed. Today, Boxing Day, skies were perfectly clear and we could drive south. Hillsides have swaths of brown and black where fires raged. Still, signs of tiny green life are already visible.

There remains great risk of landslides and flash flooding through the winter and spring months which typically bring heavy rains to the area. I will be hoping for the best for the people who live and work here. It’s a part of the world that can’t be captured by the million or more photographs and paintings that have been taken of it. And, as many of you know, I consider the opportunity to walk this coastline, free of traffic and with drums and music to enhance the perfection of the views one of the great blessings of my life. As my morning walks the last few mornings, jumping to the ditch to avoid cars, has reminded me, it’s a walk that simply can not be duplicated any other day of the year.

Our training schedules for the race begin the first week of January. And, if you can make it out to the left coast the last Sunday in April, there is still room in the 21 miler event – the perfect distance and course opening walkers! This is the first time in the six years that I have entered the race that the event was not sold out by the end of November. I’m not sure if it is the fires that have made people hesitant to visit the area or the economy, but I can tell you that the coast is still perfection for walking.

Here's a hot idea for a snowy weekend

For all of you buried up to your eaves in snow, how does a little Miami heat sound? If it sounds appealing, consider joining me with Team Prevention at their first race of 2009 - the ING Miami Marathon on January 25! The full marathon has a time limit of 6 hours 30 minutes while the half marathon has a time limit of 3 hours 30 minutes.

You can sign up with the team at www.prevention.com/team

This may be the best gift you could give yourself this holday!

Philadelphia Marathon

On Sunday November 24, I spent 7 hours and 22 minutes in walking conversation with a 72 year old grandma I had never met before. To be accurate, our conversation was longer than that, as it began while we were in line for the porta-potties provided by Prevention magazine for their Walk It! Team attending the Philadelphia Marathon.

I had the pleasure of getting to know Grandma Ann because I am the Marathon Walking coach for Team Prevention. I was at the Philadelphia Marathon with the magazine to answer questions and be part of its support team. Ann was there with her daughter, her niece, and some friends - all of whom were walking in memory of Ann's sister who had succumbed to breast cancer a few years ago.

As part of the Prevention support team I was registered to walk the full marathon and help out where possible. As it turned out walking with Ann seemed to be the right place to be. We were keeping up the pace required by the race organizers to be just ahead of road openings - a 16 minute mile pace. And she was a game marathon player, more than willing to make a mad dash into the bush baring all for a pee party!

We arrived at the half way point of the race (which also happens to be the finish for the half marathon) just as organizers were picking up pylons and moving road barricades. We were told that we were the last two to "make it through".

Within 200 metres we were already confused as to where to go to stay on the marathon route. On the opposite side of the road thousands of runners crammed the race course on its last 100 meters making their way the finish line at the base of “Rocky’s stairs” up to the Philadelphia Museum of Art. No one was paying attention to two lonely walkers still heading out to complete the last half of the 26 mile route. I had to pull out my map and ask two police officers sitting in their cruiser if we should turn left or right. After that, I was reaching for my map at regular intervals to ensure we were still on course.

By mile 20, we were in the charming Pennsylvania town of Manyunk and being asked, or should I say instructed, to walk on the sidewalks. This is when our 16-minute/mile pace took a real nose-dive and we had to admit that we were not going to finish in the 7-hour time limit. We knew Prevention staff would still be there to welcome us at the finish but we weren’t guaranteed a medal, a finishers’ certificate, and an official time.

We were feeling good though. The course was following a stunningly beautiful route along the Schuylkill River and the temperature had warmed up from a very chilly start hovering at zero. It was a beautiful day for a walk! At mile 25 there was a crew of 2 (!!) Prevention staff cheering us on. As we rounded that last uphill curve to the base of the Rocky stairs, and what had been the finish line of the Philadelphia Marathon, there were more enthusiastic Prevention staff to greet us. And, thank you, thank you, there were still some medals.

I know Ann was walking the distance that day to complete, not compete, and to do that with an angel on her shoulder, but I wanted her to get that medal – to have that shiny, physical memento of a challenge undertaken and accomplished. Most of all, I wanted her to be wearing it for her grandchildren at the family Thanksgiving dinner a few days later.

Road etiquette

...no business like show business! National Women's Show business that is. WoW had a booth at the show this past weekend for the first time ever. It was a great success. We met lots of women (and a few good men!) and opened eyes to the incredible fitness possibilities walking offers.

We also met some people who had encountered some of us on the race course before. Usually this is a positive experience as they are inspired by the pace and form of WoW Power Walkers.

Sadly, in the case of one woman who visited us on the weekend – she had a different experience. Apparently, when she was participating in the Around the Bay Road Race 2008 she started with the walkers. She was doing a run-walk version of the course. And, she got an earful from some WoW Power Walkers that she needed to be walking. This continued throughout the race to the point when an argument ensued.

Well, we all know how this frustrates those of us who train to walk the entire course. I experienced it personally walking the Angus Glen Half Marathon two weeks ago when the male lead jogged just ahead of me for the first 2 kilometres. As I passed him, I struggled with what to say. It’s just so frustrating and, yet, I hate to discourage anyone who is out on the race course. As I walked by him I said “Good morning” and then suggested that he probably should have signed up for the running division.

I’m not sure this was the correct way to approach him, but I could not pass him without saying something. I do believe that race organizers need to be very clear that walking divisions are for people who walk the entire race. Many race organizers with whom I talk tell me that the “policing” of the walkers is the single greatest deterrent from introducing walking divisions. And no race organizer likes to be accosted at the end of an exhausting race day with a slew of angry walkers complaining that someone in the division was running. As far as they are concerned, the aggravation is not justified by the numbers in the division – at this point in time.

We need to be conscious of the challenges facing race directors while continuing our efforts to encourage them to publish clear guidelines for walking participants. At the same time we need to be good walking citizens on the course. There must be some way we can remind people jogging their way through walking divisions that they should be registered as a runner, without discouraging their efforts as a participant in general.

If you have trained to power walk the entire way through a race, you are an inspiration. Let your form and speed speak volumes. Together, let’s come up with a way to remind people on course and off course, that it takes a special effort to walk every step of the way.

Ideas welcome here.

Sending out congrats to all walkers!

I can’t keep up with all the WoW Power Walkers racing this season. The other day I finally looked at results for the Detroit Marathon which Linda walked. She finished in 4:56! Who can believe that? A few weeks ago Jill and Jay set Personal Bests (PBs) at the Portland Marathon in Maine. Cheryl and Carleen set PBs walking Columbus on October 19 and everyone walking Columbus finished in the top 1/5 of their division.

Since September 1 and looking to the end of the year, WoW Power Walkers will have walked in these races: Labour Day Oakville Half Marathon and 10k, Marathon du Medoc (France), Terry Fox 5k and 10k, Scotiabank Toronto Waterfront Half Marathon and Full Marathon, Ottawa Army Half Marathon, KW Walking Classic 10k, Portland Marathon (Maine), Long Beach Half Marathon, KSM 5k (Oakville), Columbus Half Marathon, Niagara Falls Half Marathon, Des Moines Half Marathon, Toronto Half Marathon, Run for the Toad 25k, Detroit Marathon, Angus Glen Half Marathon and 10k (Markham, Ontario), Road 2 Hope Half Marathon (Hamilton, Ontario), New York City Marathon, and Las Vegas Half Marathon. (So, please excuse me, if it is taking us longer than usual to get everyone’s results posted!)

All of this got me reviewing the WoW results in general. It’s truly astonishing how everyone has improved over the years. It is also astonishing how the number of walkers entered in walking divisions is growing. There were more than 200 at the Niagara Falls Half Marathon Walking division and over 300 in the Toronto Half Marathon walk divisions.

And, still Wow Power Walkers remain at the top. Attention to form and training pays off.

I’m not sure if you know it, but every one of you who is out there training, pushing yourself to walk well and to walk fast are an inspiration to others. Certainly, you inspire me, when I see how committed you have been over the years, when I see you out walking on your own, when you show up to class on windy, cold nights in October, when you call a friend to go for a walk, and when you make that extra effort to keep walking no matter whatever crappy day you faced.

Thank you.

P.S. Be sure to let us know what races you’ve done. We want you to toot your own horn!

Is it that difficult to have a walking division?

Interesting times for walkers here in southern Ontario.

On September 28th, the Kitchener Waterloo area played host to the first walk-only event in Canada. By all accounts the KW Walking Classic 10k and 5k event was a huge success. There's talk of the organizers adding a half marathon next year. Even if the race is held on the same day as the Scotiabank Toronto Waterfront Marathon (STWM), I can imagine the race KW event will be a sell-out.

That’s because walkers like to compare their times to other walkers. Sadly, Scotiabank seems to have given up the leading role they were playing just a few years ago making course allowances for walkers.

Here’s more news. While I was at the STWM expo a week and a half ago, I talked with the organizers of the Toronto Women’s Half Marathon. This is a new race scheduled for May 29, 2009. It is for women only and has such highlights as a firefighters’ aid station and a chocolate fuelling station! It all sounds fantastic except there is no walking division! The talk I am hearing from reticent organizers is that it is too complicated to “police” a walking division.

I agree this can be an issue: however; I also believe we can work together creatively. Much of the confusion can be limited through education – on websites and registration forms, and through email communication to registered participants. Many people who “cheat” in walking divisions have no idea they are not walking. They may follow a run-walk program and, without guidance, register in walking divisions.

There are others who feel they walk the whole course but without proper education or training, allow their knees to bend excessively which is indicative of a running gait.

While these concerns do merit attention, I believe the insightful and creative race directors will help develop solutions. One idea is to institute a “protest” system whereby a walker is moved to the running division, if organizers receive three “protests” from other participants, or course volunteers, that the participant was running any portion of the course.

The bottom line for me is this: how will organizers have any idea how to hold a race with a walking division, if they don’t try?

The bottom line for race organizers may be this: across the continent the number of walking participants is growing each year. Demographics would suggest this trend will continue. As these walkers seek to stretch themselves as competitors, they will abandon those races that do not recognize their efforts.

In the mean time, let’s express our appreciation for those races that do have walking divisions. In Oakville this weekend, you can do just that on Monday morning by participating in the 5k power walk division of the KSM Run for Hope. http://www.5ksmrunforhope.com/ .

I'm sure many of you reading this have ideas...let us know about them here.

P.S. Kudos to organizers Peggy and George of the Run for the Toad who, once again, welcomed wakers with a division in their 25k event this past weekend.

Reasons to walk

Regardez pas a gauche! Regardez pas a gauche!

This is what I heard just moments before witnessing these daring participants in the Marathon du Medoc last week. I knew you'd probably enjoy this photo but I didn't want to frighten anyone in my first posting!

Walking the Terry Fox event on Sunday in the blazing heat and humidity, I think I finally de-toxed on my Medoc wine tasting consumption.

The more events I walk the more I appreciate the value of each. Medoc was an extraordinary experience of joie de vivre, camaraderie, and beauty (well, depending on what's coming up on your left!). The Terry Fox Run is both a celebration of life and a life. Terry's story is one of such personal courage, resilience, and tenacity that I feel compelled to get out for the 10k distance no matter what the weather is promising. On that second Sunday in September I always wake up saying "If Terry could do this every day for months, much of it with no supporters other than a couple of friends in a van, I can make this effort."

In the weeks to come there are many more organized events that will have us toning down the Saturday night festivities and witnessing the early Sunday morning moon set. I look forward to all of them.

If you haven't committed to anything yet, Sunday September 28 is chock full with opportunity.

As many of you know we have been following Myra's Marathon to raise funds for the CNIB library. Myra has now completed 12 of 13 half marathons in each province and territory across Canada. The last one to complete is in her home town - Toronto! Myra will be walking the Scotiabank Toronto Waterfront Half Marathon on September 28 and we would love to overwhelm her in the final chapter of her fund raising project with as many supporters as possible. If you would like to walk the event with us (or in support of Myra but at your own pace) sign up under her team at http://www.torontowaterfrontmarathon.com/ . We have back bibs and bracelets (for a nominal fee) that all supporters can wear as a show of support. There will also be a crowd of us on the sidelines cheering her on.

The good news/bad news about September 28 is that there is another equally fabulous and worthwhile event happening in Kitchener where a group of dynamic and enthusiastic walkers have orchestrated the KW Walking Classic. Yes! A walk-only event and the first of its kind in Canada! There are 5k and 10k options. From what I've seen and heard from these organizers this will prove to be a huge and continuing success. As well as recognizing the growing popularity and excellence of walkers everywhere, the event will raise awareness of mental health issues, particularly the importance of activity for those suffering from mental health disability. Have a look at www.kwwalkingclassic.com

Use this post to let us know what inspires you when entering races and leave us a review of one of your favourite races.

Pre race questions

The Mississauga Marathon is just a few days away and we have several people walking their first half marathon at this event. There are always excellent questions asked of me by virgin marathoners.


One question often repeated is "What can I do about sore shins at the beginning of a race?" Well, it's not exactly the shins that are sore - it's the muscle alongside the shin bone or tibia - the tibialis anterior. Many people, when they walk really fast, feel this muscle fatiguing.


It's a small muscle, and our brain sends lots of messages for it to work hard when we want to speed up or walk. Quite often I recommend that people use their brain to send a message to the glutes (much bigger muscles!) to take over from the tibialis anterior.


Sometimes, and often at the beginning of a race, this just isn't sufficient.


I know one of our coaches is going out for a 3k walk before the half marathon on Sunday to give the shins time to warm up before the start gun.

One of my tricks is to have a warm bath before I leave for the start. In the warm water I massage the muscles of the calves (gastroc and soleus) as well as the tibialiss anterior while moving the foot through a flexion and dorsiflexion movement (i.e. pointing and flexing). After that I try to keep the legs warm by layering extra pants. Once I get to the race, I find a clear place to pace up and down.

So, if you are walking the race this weekend, good luck! If you have any pre-race questions, ask them here. Or, if you have any pre-race suggestions make them here!