WoW Power Walking Forum

noreply@blogger.com (Wow Power Walking Founder) — Sun, 17 Aug 2008 18:26:00 +0000

Has anyone else noticed the safety orange paint marks on the sidewalks, roads, and trails of Oakville? These are not marks placed to identify gas lines or other significant underground hazards. These arrows (and sometimes instructions!) have been sprayed by an unidentified group or groups to mark training routes for their runners and walkers.

For at least a year now I've been grumbling to fellow walkers about this defacement of our walking landscape. Today I make my grumbling official.

I do not know what group or groups is doing this spray painting, but I wonder at the astonishing sense of entitlement that would allow anyone to feel they have the right to leave these marks in public space.

The marks appear to be made with landscape paint which should, theoretically, wash away. Late last summer several bright orange arrows appeared on some corners near my home. They were finally scraped away after a winter of heavy snowfall and snowplough action. A few weeks ago bright new arrows appeared and at least a dozen heavy thundershowers have not washed them away. Last Sunday I walked over these graffiti marks (see pics) on the sidewalk on Lakeshore Road near Appleby College.

Every one of us, who like to get outside for our exercise, should be offended. We have a responsibility to our environment and to our neighbours to leave our community attractive and pleasant for anyone who cares to enjoy it. If every walking and running group took the liberty of drawing their routes on our roads, trails, and sidewalks, the place would be a mess.

What about posting a map on a website before a walk? What about installing and removing, within the few hours of a training run, small landscape flags that can be removed by a designated person?

Leave nothing but footprints, I say.

Putting the fun in summer races

noreply@blogger.com (Wow Power Walking Founder) — Fri, 08 Aug 2008 21:03:00 +0000

Wednesday night found several WoW Power Walkers revealing their creative sides at the costume workshop we held in preparation for the Midsummer Night's 15k Run (read WALK)next Saturday, August 16.

Emails were sent out to almost 50 people, but only the bravest 7 spirits arrived ready to fashion my overwhelming supply of organza and sparkly somethings into suitable attire for next week's race. In honour of their bravery, I cracked open my one bottle of Chilly Half Chardonnay - yes, it's true, a fine vintage bottled by the race organizers of the Chill Half Marathon. It was a bottle requiring a suitable occasion.

I am so grateful for the help of Natalia, to whom we are forever indebted, who arrived ready to guide those of us (read ME) who can’t imagine doing any more than pull on a pair of technical fabric shorts and shirt to make it to a race, let alone, create a costume out of scraps of materials and miscellaneous shiny objects. At one point in the evening, Natalia was sent to help me. “Better help Lee, she’s looking confused!”

Indeed I was, but now that I have my organza skirt, I’m psyched. Technical fabric seems so…..yesterday’s race.

So, if all you’ve got is yesterday’s technical fabric, give me a shout and I will let you raid my organza supply. Free to a good fairy!

Beat sagging face blues by walking!

noreply@blogger.com (Wow Power Walking Founder) — Wed, 06 Aug 2008 00:55:00 +0000

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?

Summer laundry challenges

noreply@blogger.com (Wow Power Walking Founder) — Fri, 01 Aug 2008 19:35:00 +0000

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!

Columbus Marathon weekend welcomes walkers

noreply@blogger.com (Wow Power Walking Founder) — Thu, 24 Jul 2008 21:07:00 +0000

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!

Not to make you jealous

noreply@blogger.com (Wow Power Walking Founder) — Tue, 22 Jul 2008 01:04:00 +0000

...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.

It's not the heat, it's the humidity!

noreply@blogger.com (Wow Power Walking Founder) — Wed, 09 Jul 2008 01:59:00 +0000

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

noreply@blogger.com (Wow Power Walking Founder) — Tue, 01 Jul 2008 13:17:00 +0000

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?

Mayo Midnight Marathon with Myra

noreply@blogger.com (Wow Power Walking Founder) — Tue, 24 Jun 2008 13:57:00 +0000

Larger than Life.

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.

Midsummer race excitement

noreply@blogger.com (Wow Power Walking Founder) — Thu, 19 Jun 2008 14:56:00 +0000

Summer officially starts June 21 with the summer solstice, but it felt like summer fun this past weekend at the OTMH Classic 5k Run and Power Walk where the temporary tattoos and the speedsters were all in fine form. It was the 12th year for this local race that raises more than $100,000 for the Oakville Hospital. Over recent years, the organizers have been welcoming walkers with walker registration, start, results postings, and awards. As always we are grateful for the recognition of the effort walkers put into their race training and performance. It goes without saying that WoW Power Walkers showed up in full force. Many took home medals in the walking prize categories for open, masters, and senior. Most importantly, great fun was had by all at an outstanding local event.

The route walks by the harbour, wild rose bushes, past the historic Erchless Estate and Lakeside Park, and then along a few of the most charming streets in residential Oakville. Massage tables for participants, activities for children, and a delicious back bacon bun for breakfast made the morning a fabulous way to start Father’s Day.

I have one compare/contrast comment about short races versus long races. The feeling at the 5k finish line is the similar to that of the long races in terms of exhaustion, muscle fatigue, and elation. 5k may be short but it’s a sprint. The difference is the time to recovery. At Sunday’s 5k I was feeling recovered by the time I bit into the back bacon bun! Sweet!

Work still needs to be done to ensure that all walkers start at the walking start which followed the running start by five minutes. Also, it would be helpful to remind participants that the walking start and division is for walkers only. The education process continues!

If you read this blog and you walk out of town, let us know about some of your favourite local events.

As for me, I am off tomorrow to Mayo, Yukon to act as guide for Myra Rodrigues in her quest to walk a half marathon in every province and territory in the year of her 65th birthday. Myra, as many of you know, is legally blind, and she is doing this adventure, which she calls Myra’s Marathon, to raise money for the CNIB’s specialized library. You can visit her website at www.cnib.ca/myrasmarathon
to donate.

I look forward to the weekend. Mayo is 5 hours north of Whitehorse…and it is still not at the Arctic Circle! The registration form for the event offers these comforting words “Volunteers are trained to offer on-the-spot anger management techniques to bears to help keep runners safe.” I hope they are looking out for walkers too!

Personally, I’m hoping bears sleep between 11:30pm and 4am. The race starts at 11:45pm and we walk through the few hours when the sun dips momentarily behind the horizon. Today the forecast is for sun all weekend with a sunset at 00:50 and sunrise at 03:46.

Please post here if you have ever participated in this event and can offer some words of wisdom.

Deliberate power walking

noreply@blogger.com (Wow Power Walking Founder) — Thu, 12 Jun 2008 23:51:00 +0000

Quite often I find articles of interest in running magazines. Yes, it’s true. And I always thought runners had so much to learn from power walkers!

At a recent event I received a copy of Canadian Runner. This is a new magazine that is in its first year of publication. The issue that I was given featured an article on "deliberate running".

Even though I read this article just yesterday, the magazine is already AWOL in my endless piles of books and magazines. So, my précis here might be slightly skewed by poor memory and wishful thinking!

What sticks in my mind, was the thesis that a runner can improve performance by being deliberate in the pursuit of speed. This is what we do on a weekly basis in our program and I can unequivocally tell anyone who asks that power walkers who challenge themselves to a weekly coached session of speed drills improve. For some the improvement is dramatic. For others it’s slow, but consistent, improvement.

It takes focus and deliberation to work on speed training. Speed is achieved recruiting the brain, as much as the body. Our interval work is often spent directing mental attention to specific muscle groups or to aspects of technique.

This deliberate thinking, according to The Canadian Runner, can be further categorized: associative thinking versus disocciative thinking. Some people exercise and use dissociative thoughts to distract themselves. They might dwell on the beauty of a sunset or count light poles. Others use associative thoughts - thoughts which are focused and associated with the body's movements. For example, walking as fast as you can while deliberately focusing on landing with the front foot in a strong toe-up position.

It makes sense that people using associative techniques would achieve greater improvement in speed and fitness, but what is also interesting is that these exercisers reported a greater enjoyment from their workout.

Possibly there are times to use each of these deliberations.

This is the place to post any of your ideas on “deliberate walking”. Do you think you use dissociative or associative mental games with yourself? Do you notice any difference in how you feel after the workout?

p.s. speaking of speed, I hope those of you reading this in the GTA are registered for one of the most beautiful 5k events in southern Ontario – happening this Sunday in Oakville, Ontario – the OTMH Classic 5k. Register at www.otmhclassic.com

The long and the short of walking

noreply@blogger.com (Wow Power Walking Founder) — Tue, 03 Jun 2008 03:24:00 +0000

Two stories of two races, one short and one long, that WoW Power Walkers attended this past weekend.

Several of us went out to Bowmanville to participate in the 6th annual Alfie Shrubb 8K Classic. The race is held in honour of legendary Canadian runner Alfred Shrubb who held world records in every running distance possible at the turn of the century. If you want more details than you can possibly imagine about our hero, Alf, visit the website http://www.alfieshrubb.ca/

Apparently, Alfie believed in walking as cross training so the organizer, Al Storrie, is very committed to the walking contingent.

It turned out to be perfect racing weather - cool and overcast. Walkers started twenty minutes ahead of the runners. This meant that the bulk of runners were passing the bulk of walkers just before the 4k turnaround point. The race is set in rural Bowmanville affording us a relaxing pastoral view to the scent of lilac. The one hill was just taxing enough to give us something on which we could focus our mental energy.

At the ceremonies following the race, walkers were awarded first, second, and third prizes for male and female overall finishers. Yea! Congrats to Bob (second walking male) and Greg (third walking male) for doing WoW proud! Also, there was a mid-pack award for male and female in both the running and walking category. This is a new twist and a good one!

Other WoW Power Walkers faced a more severe test in southwest Ontario walking the 201 kilometre Westover Shore to Shore Relay. I've heard a few stories from the "Ped Antic" members of a gruelling 24 hours that included lonely gravel roads, extreme heat, thunderstorms, hail, and more. I'm hoping can encourage a few of them to post comments here so that we can be inspired by their tenacity, bravery, perserverance, energy, and madness!

Hearty congratulations (and a good sleep) are sent to WoW coaches Krista and Jane as well as WoW walkers LeeAnn, Sarah, Moira, Nancy, Jess, Irene.

Walking in woods

noreply@blogger.com (Wow Power Walking Founder) — Fri, 30 May 2008 02:25:00 +0000

This past weekend I had the most excellent fortune to be in one of the best walking cities in Canada - Victoria on Vancouver Island. As some of you may remember from a long ago blog, I am privileged to visit this idyllic corner of our country frequently because much of my family lives there.

In past years my Victoria walks have taken me along the paved paths beside the ocean. I never tire of walking by the ocean. The light lifts my spirits as much as the exercise. I savour both the pungent odours of the intertidal zone and the cool ocean breezes that can’t be experienced beside Lake Ontario.

By coincidence of where I was staying last weekend, it was more convenient for me to walk wooded trails in the early morning.

Walking in the woods on soft trails affords a calmer, more reflective experience. During one of these walks my father, who was my walking companion, suggested that our walk wasn’t like my normal walks. True enough. On these trails, roots and stones make it impossible to move at the speeds that I achieve on paved trails.

The workout is less cardiovascular and more proprioceptive. I can feel my brain working to process the challenges of balance necessary on trails. It’s a good change for a few days after the rigorous speed and endurance challenges of training for two full marathons in the past month.

I like the calm of the woods and I am struck by how walking in different environments can elicit a sense of well-being with such variation on mood.

Please post here if you have a favourite walking environment.

P.S. If you take a walk in an Ontario wood this weekend you might see the trillium in its final days.

Short and fast walking races of spring

noreply@blogger.com (Wow Power Walking Founder) — Thu, 22 May 2008 19:07:00 +0000

Six years ago when I started WoW Power Walking I never thought that a Sunday would come in southern Ontario where we could choose between two races with walking divisions on the same day.

Well, on June 1 the 6th annual Alfie Shrubb Classic 8k race in Bowmanville is being held at the exact time that the Art Keay Memorial Racewalk 5k race is being held on Toronto Island.

Oh, the boundless walking riches!

Several years ago Al Storrie - he of legendary enthusiasm for legendary runner Alfie Shrubb, decided to welcome walkers to his memorial race with a walking division that included walker registration, walker start, walker results, and prizes for top three male and female finishers. Just this year the Art Keay Memorial Racewalk event has added a 5k power walk!

I have been struggling over which race to walk. It's like choosing between Dufflets' toasted almond torte and Dufflets' banana cake - it's a difficult choice because they are both so enticing! The good news is I can't lose by either choice.

For this year, I have decided to attend the Alfie Shrubb because Al is just so enthusiastic (did I mention that he is legendary for his enthusiasm?) and because I will be acting as a guide for Myra Rodrigues. Myra and I need to practice before our half marathon together at the Mayo Sun Run on June 21 in Mayo, Yukon. (More on that later!)

I hope that those of you who can't make it out as far as Bowmanville will take a trip over to Toronto Island. It's so exciting to have the race walking community recognize the efforts of power walkers. I think it will be exciting for the power walkers to see race walking in action.

Be sure to post here any thoughts on either race as well as your own plans for the upcoming short distance race season.

Cleveland Marathon

noreply@blogger.com (Wow Power Walking Founder) — Tue, 20 May 2008 03:23:00 +0000

4:45 am. Heavy rain outside my hotel window. Heavy rain posted on the weather network website. My bed is enticing.

Ah well, I drove my car more than five and a half hours to get to this marathon, it would be silly to pack it all in for a cozy morning under the bed covers.

And, of course, I'm here on a research mission - to see how my body withstands two full marathons in one month. My usual coaching recommendation: set yourself up for success. This would preclude walking two marathons only three weeks apart. But I've coached enough people who have walked marathons with such minimal recovery time that I feel a personal responsibility to test the challenge.

Following the gruelling hills of the Big Sur course just three weeks ago, the best I hope for is that my body will take me from start to finish without suffering injury or insanity.

The sky is letting loose with water as I leave the hotel. Fortunately, it is a 5 minute walk to the start. The hotel staff are beyond helpful. I've been down to the front desk to borrow scissors to cut the top off my Sport Bean and Clif Blok Shot bags. Then, I am back down to ask someone to staple by disposable chip timing device to my shoelace because the adhesive is non-existent. Now, there is a hotel staff person handing out garbage bags as I leave for the race.

Thousands of us cram into the start chute with water attacking us from top to bottom. It's falling from the sky and dripping down the backs of our necks while our shoes wick it up from the puddles on the road.

The race gun goes and we are off into the sodden streets of Cleveland - a city which proves to be eminently walkable for a marathon. The course is beautiful despite the rain. By mile three, I am already thinking my legs are fatigued and I am wondering what I am doing out here when the Big Sur hills are still felt keenly by every muscle fibre in my calves.

There is so much to say about the race, but for now let me tell you that this race was walked all my head. My body was tired from the marathon I walked three weeks ago. I talked to myself, I cajoled myself and I entertained myself. At one point I inspired myself by deciding that the challenge of life is that it is often two steps forward and one step back, while the reward of marathon walking is that it is always one step forward!

All along the route I called upon different muscle groups to help push my feet forward. In the final two miles I was reduced to drawing upon my transverse abdominus!

So, the miracle is that I finished the race injury free, with my mind intact. The preposterous and unexpected result was a personal best and a first place finish!

Now what do I tell all of you out there asking for sage racing advice?

Mississauga Marathon 2008

noreply@blogger.com (Wow Power Walking Founder) — Mon, 12 May 2008 20:38:00 +0000

I'm divided on whether I'd rather be walking a race or cheering participants in a race. It's all so much fun. Cheering can be a tad unruly what with all the recording devices one can carry these days but I hope you enjoy the result. The attached video gives you an idea of the amazing feats (feets?!) of competitive power walkers in yesterday's half marathon. And, you just have to love Mayor Hazel welcoming all the competitors!

The walking division in the Mississauga event could use some refining. Results for the walkers were posted with the runners initally. Today, the walking results have been posted separately although there appear to be several walkers still ranked with the runners.

And, of course, there is the big question as to whether everyone, especially the lead walkers ahead of Stacey Saunders, were walking. I was standing in the vicinity of 14k for quite some time before Stacey came through and I saw no walker ahead of her. Again, it could just be a matter of race organizers posting walking guidleines on the registration confirmations and the website.

Please post your thoughts, if you participated or cheered at any of the events associated with the Mississauga Marathon.

Pre race questions

noreply@blogger.com (Wow Power Walking Founder) — Thu, 08 May 2008 21:42:00 +0000

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!

Sporting Life 10k

noreply@blogger.com (Wow Power Walking Founder) — Tue, 06 May 2008 00:56:00 +0000

The view of 10,000 runners and walkers making their way down Yonge Street is worth the price of admission to the Sporting Life 10k. This was my second year participating in the race and for reasons I can't explain entirely, it swells my heart to see the swath of people, not cars, crowding the lanes of Yonge Street.

The race advertises a walking division and a walking start 10 minutes after the general start. Last year there was a sign indicating where walkers should gather, but no one gathered! This was disappointing. It meant that walkers started randomnly among the runners.

This year there was a volunteer standing in the vicinity of the "Walkers" sign. When approached, she indicated that she was there to direct us. Unfortunately, as close as three to four minutes before the run start at 8am, she seemed to have little sense of authority and even less idea of what we should be doing or where we should be going. Without a headset to the start officials, she had little direction to give us.

Within 5 minutes after the official start, a different volunteer with a headset did approach those of us who had gathered and we were led to the start line. And, as promised, there was an "official" countdown and start for walkers at 8:10. Incremental improvement since the previous year! And, lesson learned, look for the person with a headset.

Within a few minutes of starting I was passing people who were walking and wearing walking bibs indicating their registration as a walker. Over the course of the race, and even up until the last few hundred meters, I passed several more people wearing walking bibs.

For walking participants, the race would benefit from clearer instructions on the website and email updates as to the organization of the walking start. We may be small in number, but we are a growing division. Moreover, it shouldn't take too much time or money to clarify the logistics for the walking start and the guidelines for participation as a walker.

I look forward to the race next year and, hopefully, another leap forward in its organization for walkers!

More on Big Sur

noreply@blogger.com (Wow Power Walking Founder) — Thu, 01 May 2008 18:09:00 +0000

It's very hard to leave the Big Sur coast.

The last thre days have been cool and windy but bright sunshine has illuminated the coast to perfection. I've spent these days driving south from Carmel to soak in the vistas one more time and to discover new hiking trails. Now, sadly, it's check out time and there won't be any more drives or walks until next year.

I am publishing a very rudimentary video of our fun. It is posted with the previous post to this one.

You may notice, there are no video shots of the race or the course! I left the videocam at home on race mornng...thinking I would be better to concentrate on not falling over the edge into the Pacific! Maybe a walk-cam could be a 2009 goal.

In any case, I hope this video gives you an idea of our activies for the weekend and the fun we had.

For those of you who have walked Big Sur with us in the past, be sure to post your favorite moments here.

Greetings from Big Sur!

noreply@blogger.com (Wow Power Walking Founder) — Mon, 28 Apr 2008 13:44:00 +0000

Breathe in the scent of redwood and kelp. Hear the sound of the surf and feel the cool Pacific breeze. Soak up the unparalleled rugged coastal vistas.

Yes, the Big Sur coast was in postcard perfect form yesterday as WoW Power Walkers put their best walk to the test in several events including, the 10.6 mile, 21-miler, and the full marathon.

As always the Big Sur coast proved an exhilarating, albeit exhausting, race course. Exhilarating views of the rugged coast contrast with the exhausting effort it takes to power up the more than 2 mile Hurricane Point (aka as Hurripain Point), move through sudden blasts of Pacific Coast winds, then stay strong through the remaining 13 miles of ceaseless hills into the finish in Carmel-by-the-Sea.

Our winter hill training (with an added dash of extreme weather adversity training) helped everyone push hard to amazing finish times. I hope to get them posted remotely as soon as possible but for now you can go the Big Sur website to view them http://www.bsim.org/ .

We treated our feet to a numbing, inflammation reducing dip in the Pacific Ocean followed by muscle relaxing libations and niblies on the patio after the race. Ahhhh. Perfection.

I hear the surf from my hotel room so its time to go for a morning stroll on the beach with the Carmel dogs. Later today or tomorrow I hope to upload some videos from the weekend, so stay tuned.

Marathon Cookies

noreply@blogger.com (Wow Power Walking Founder) — Tue, 22 Apr 2008 01:48:00 +0000

Last Saturday a few enthusiastic walkers came out to our hill training class early and helped pick up garbage in recognition of Earth Day...which...by the way...is tomorrow, officially!

For those intrepid early risers, I made a batch of marathon cookies. As well as offering the perfect combination of fat, protein, and carbs, they are super yummy. Legend has it that my brother survived a motorcycle trip across Canada because of these cookies.

As per the several requests, here is the recipe. These are the exact ingredients I used.

1/2 cup Spectrum organic canola oil
1 cup Nuts to You organic valenica peanut butter
1 cup creamed borage honey/organic maple syrup (Saturday's batch was honey)
1 tsp Frontier organic vanilla extract

Mix all of these together in a large bowl.

Cream in two organic eggs.

Mix in a separate bowl:

3/4 cup whole wheat flour
3/4 cup all purpose flour
1 tsp baking soda
1/2 tsp salt

Add above dry ingredients to oil/pb/honey mixture.

Mix together:

3 cups organic regular oats
1 cup organic oat bran
1 cup mixed of millet/sunflower seeds/pumpkin seeds/flax/sesame/coconut/tvp
1/2 cup organic redskin peanuts
1 cup chopped President's Choice Dark chocolate

Add everything together. Mix well. Preheat oven to 350. Place spoonfuls on cookie sheets. Bake cookies for 12 minutes. (Place rack well away from elements as these cookies will burn easily)

Enjoy!

If you have another recipe that is yummy and can stand in for breakfast, send it our way.

Big Sur countdown

noreply@blogger.com (Wow Power Walking Founder) — Tue, 15 Apr 2008 13:07:00 +0000

Now that we are in the tapering phase of our Big Sur 21-miler and marathon training, I can get excited - officially and vocally! My apologies to those of you who are not going!

Several of us walked 16k out of High Park on Sunday morning and it was glorious. With the sun on our faces and the Lake Ontario shoreline to our sides, we could easily put our minds on the California coast. Those people who completed the Around the Bay 30k Road Race two weeks ago with little or no residual injuries are feeling confident that the challenges of the Big Sur coast are manageable.

With the glimpses of sun we've enjoyed over the past few weeks and no traces of snow to be found even in the shadiest corners of the shopping mall parking lots, I have been visualizing the early morning fog over the ranch just south of Andrew Molera Park and Point Sur Lighthouse, the excitement of listening for Taiko drummers as I round the corner into the foot of Hurricane Point, and the spirit soaring notes from the grand piano as I descend on to Bixby Bridge; steeling myself for the rolling hills that follow and the ever increasing cant in the road and heat in the air that makes my exhausted muscles scream for the last 15 kilometres; finally, the exultation of the last 3 kilometres from Los Lobos Park downhill to the finish.

Last year I found myself in the finishing area stretched out on the lawn with a halo of concerned faces hovering over me. This year my goal is a more upright and victorious posture!

If you've been to Big Sur before, please share your best memories right here.

Congrats to MORE half participants

noreply@blogger.com (Wow Power Walking Founder) — Fri, 11 Apr 2008 00:01:00 +0000

Word has it that the WoW Power Walkers who went down to New York City last weekend walked at least 2 or 3 full marathons before reaching the start line of the MORE Half on Sunday morning. My guess is that the credit cards got a good workout too!

The MORE Half Marathon is sponsored by a magazine of the same name that "celebrates women over 40". The race was introduced as a way to send a "yes, you can" message of empowerment to its audience. Historically, women in the over-40 demographic find themselves becoming invisible in society. If race registration numbers are any indication, the message is one that resonates. Participants have doubled in just two years to more than 8,000 participants.

Or, women over 40 (and under 40!) are always looking for a reasonable justification for a weekend of girl friend fun.

I heard tales of interesting hydration strategies, air travel misadventures, late night wanderings, shopping and - yes - walking the race!

As far as the race goes, we hope it won't become a victim of its own success. With 8,000 women elbowing their way through the course on Sunday, I heard it was challenging to get a good pace going. But that's just hearsay...if anyone was there, please leave your comments here, so we may all get your perspective.

Setting that early alarm

noreply@blogger.com (Wow Power Walking Founder) — Tue, 08 Apr 2008 01:40:00 +0000

Who will get the strongest muscles? The early bird or the after-work fitness buffs? Research has shown that you'll get your best workout between 4 and 6pm. It has also been shown that the people most likely to stick with their fitness program are those who get it done first thing in the morning.

So, the take home message would be that if you can discipline yourself (and your family!) to go for your training walk or strength workout after work and before dinner, you'll see the best results in terms of cardio improvement and strength increases. Realistically, many people find this time of day lends itself to too many diversions and derailments to their commitment.

That's why I'm setting my alarm (and possibly some back-up alarms) right now for 5am so that I can have fun with those bold enough (and possibly stunned enough!) to join our early morning walking strength and balance class.

We may not be operating on all cylinders compared to those people who are doing their push ups, squats, and other tortuous activities after work, but we may be more likely to see results because we're more likely to stick with the program.

I can state, categorically, that at 5am when the alarm goes off, the thought of people waiting for me for the 6am workout is possibly the only reason I get out of bed. At 7am, when the workout is over, I am grateful for that.

Let us know what time works best for your walks and strength workouts.

Treat the feet

noreply@blogger.com (Wow Power Walking Founder) — Thu, 03 Apr 2008 20:19:00 +0000

I was on the phone to one of my good friends yesterday, a friend who has recently taken up marathon training, a friend who has now officially joined the ranks of the initiated by experiencing her first long walk blister! Oh, joy!

After some discussion we determined that the source of her problem were socks that were too thick at the sole. Some websites recommend thick socks for shock absorption but it is my theory (please note...this is not followed up with any scientific research!) that the extra cushioning under the foot results in excessive movement with each step. The shock absorption abilities of your shoe should be sufficient. Shock absorbing socks actually allow excessive movement within the shoe that can lead to blisters.

I prefer thin socks and often the double layer thin socks. When I get new shoes, I try the shoes on with a new pair of thin socks and then I buy several pairs of those socks so that I am not changing the type of socks I wear with those shoes.

Also, I will take this blog time to report that since becoming a marathon athlete, I have turned into a bit of a princess about my feet. I regularly condition them with a Bliss Spa product called the Bliss Softening Sock. Pedicures are a must for keeping rough calluses to a minimum as calluses often turn into pressure points over long distances. And, long before my shoes need to be retired, I have donated the socks I bought at the same time to the rag pile and I have purchased another few identical pairs.

And, of course, I never forget to cover my feet in a lubricant (shea butter is my special treat but many people choose Body Glide or Vaseline) when I train for more than 90 minutes.

If anyone else has any foot-loving treatments or tips, be sure to post here!