April 3, 2009
Call me foolish (well, it is April) but I look forward to a day when people understand that what we do is not “just walking”. It will happen. It will happen with more race spectators seeing WoW Power Walkers and other walking athletes power through a course. It will happen when people understand how we train. Attention to form and attention to speed make the two “legs” of a training program that creates a walking athlete. We all have unique body mechanics that make our walk distinctive. Still, each of us can pay attention to form in a discrete and ongoing way to improve posture, increase speed, and reduce risk for injury. Of course attention to form gets us only part way to great training. The second “leg” requires that we blast out – walk as fast as we can for intense interval training. We push our muscles and our cardio vascular system to the edge of our maximum capacity. We may hate it in the instant but we feel great when we are finished. And, most importantly, we get stronger. |
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| Nutrition tip :: When all else fails, go back to basics. This holds true with almost everything but especially eating. In our Marathon Training Level 1 program we remind people that there are four macronutrients – water, protein, carbohydrates, and fats. When you play around with your intake of these fundamental nutrients, you play around with how you feel and how you perform. When you deprive yourself of any key macronutrient, you will not feel good. It is as simple as that. But how much of these macronutrients do we need? The science and the advice are equivocal. Some experts recommend 8 glasses of water a day. More recently, expert advice suggests listening to your own thirst. Another study found that elite runners performed just fine thank you while slightly dehydrated! And as far as carbohydrates go, the range of carb load for typical amateur endurance athletes is typically between 250 and 500 grams per day! That’s a pretty wide range. My advice is to keep a journal tracking your carb intake to understand your body’s needs and performance. Still the best source for carbohydrate and other nutrient quantities is Hoptechno. Strength training :: In a recent fitness trade magazine it was noted that the strength recommendations for the endurance athlete (that’s you!) is 1 to 6 repetitions to fatigue. Recovery time from the reps needs to be long enough to ensure no acidity build up in the muscles or an increase in muscle mass (hypertrophy) will result. Rest periods between sets should be long to avoid this. The goal is to improve your body’s exercise economy not bulk up. In keeping with the latest information on exercise physiology our spring Walking Strength and Balance classes will follow this guideline. As well our focus on working stability muscles and posture muscles will also result in increased walking economy – less effort for more speed. We’re always trying to stay on top to help you be on top! Thinking fall races :: Since the last issue of this newsletter the New Albany Walking Classic registration has gone online. Sadly, the organizers removed the half marathon from the agenda because of lack of sponsorship (the economy strikes again) so there is just the 10k distance on September 13. The event attracts loads of walkers who love a walk-only event but many of you may prefer to walk the more local 10k KW Walking Classic on September 27. Quickly selling out is our perennial favourite The Run for the Toad , October 3, which embraces walkers – not mention challenges them! The Goodlife Fitness Toronto Marathon on October 18 features a walking division for its half marathon distance. We are noticing a distinct drop in the number of full marathons offering walking divisions and will be attempting to source some of these for you. There are lots that feature long course openings but its not quite the same as a featured walk division. |
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Spring races :: Registration is still open for the Mercedes Benz 10k on April 26 (Random draw prize for a one year lease of a Mercedes! Walk division!) and Sporting Life 10k on May 3 (Walk division! Stunning view of Yonge Streeet filled with thousands of runners and walkers!) . The view of thousands of people running and walking down Yonge Street is worth the price and the effort! Interest is piqued for a brand new race that involves vineyards. The Twenty Valley Niagara Wine Country Run already has a few WoW Power Walkers on the confirmation list. The time limit for the half marathon is 3.5 hours. If you are itching for a half or full marathon with walking divisions, our best recommendation within 5 hours of the GTA is the Cleveland Marathon (Fantastic medal! Great course! Easy drive! Walk divisions in both the half and full’!) Last but definitely not least for spring, if you want your walking efforts to be appreciated, enter the Art Keay Memorial Racewalks on May 31. Organizers have introduced a 5k power walk that is not judged for racewalking form. This is a fantastic opportunity to watch racewalkers (5k, 10k, and 20k distances) in action and be part of the activities without the pressure of being judged on racewalk form. Entries must be sent in by mail and postmarked by May19th. You can find the link to the registration form on our newsletters archive page. Print it off and mail it today! Class news :: Tales of chaos in the economy got you down? With derivatives, hedge funds, futures collapsing all around you, your best investment of time and money remains your own health! The last thing you want to do right now is let your body down. Or your brain! Review the February newsletter for a reminder of how intense exercise helps your brain make stronger neurons! If you are not getting an intense workout at least once or twice a week, you should be coming back to class! WoW Coach Jill Pettit, who has improved her marathon time from 6:20 to 4:55 in a mere 3 years says “Never stop taking classes!” We have lots of Marathon Training Level 1 classes starting in early April (WoW - this Wednesday even!) and Marathon Training Level 2 classes beginning in May. Naturally, you do not have to be training for marathons to enjoy our excellent coaching and workouts. We’ll be featuring some resistance training with bands at the end of the level 2 classes for the 8 week session beginning in May.
Words to walk and live by . . . What is the good of your stars and trees, your sunrise and the wind,
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