Crocuses and worms, puddles and mud. Bring it all on. We embrace spring and all its flowers, creatures, rain, and dirt. There is a need for speed and we feel like going fast on clear roads.

We’re shutting the door on a long, cold, grey winter through which many of you trained undaunted. Take a look at recent race results and be amazed. I have seen some glum looks and heard a few complaints that personal bests have not been achieved. We are so often our own worst enemy. If you have found yourself discouraged by times that aren’t up to your usual high standards, consider giving yourself a pat on the back for hanging tough when the going was slippery and slow. If you can’t train fast, you are not as likely to race fast. Still and all, it was good to get outside, and great to connect with the hardy Canadian in each of us.

If you are reading this and you well and truly did hibernate, welcome to spring and clear roads! There is plenty of time to get on track for some great events. Why not look for a local 5k or 10k that will require only a few weeks preparation?

Starting from serious winter bear mode: plan 1 week of training for each 1 kilometre of the race. For example, a 5k race would require 5 weeks of training. You could be ready for a 5k event easily by the end of May and the wonderful Alfie Shrubb 8k race will be in the bag for the first weekend of June. If you have been averaging two to three walks every week over winter, it would be reasonable to assign 1 week of training for each 2 kilometres of race distance.

Strength Tip :: Tighten that tibialis. A powerful toe raise as the front foot lands will help power your walk with a strong heel to toe roll through the entire range of motion in the ankle joint. If you have resistance bands at home, hook a band around something, then hook your toe or foot in the band. Pull the toe (and the resistance band) toward the shin. Repeat 8 to 12 times until the muscle along the shin feels too tired to d another repetition.

Stretch Tip :: The psoas muscle can take a beating during winter training as it works hard in braking mode to stop the feet from slipping out behind on the push off. If you want to extend the range of motion through the hip joint by lengthening the psoas muscle, position yourself in the traditional standing quad stretch by bringing one foot up to the glute muscle. Look down at your knees and make sure they are inline. Now stand as tall as possible. Breathe in, on the exhalation, gently pull the knee back a few centimetres, or even inches. You should feel the stretch through the quads and into the hip flexor area. Hold that extended position, breathing normally. Now, take a breath in. On the exhalation, return the knee to its starting position beside the opposite knee. Take another breath in. On the exhalation, release the foot back to the ground.

Autumn race anyone? It seems cruel to be mentioning fall when we are mere weeks into spring but you may want to make some plans while you can! On September 25, we are planning a HUGE walking party at the Scotiabank Toronto Waterfront Half Marathon to support Myra Rodrigues in the final 21.1 kilometres of her marathon journey that will find her walking a half marathon in every province and territory. Myra is torturing herself in this unique way to raise money for the CNIB Braille library. As well as showing support financially, we hope you will register to walk the waterfront half marathon with Myra. Our goal is to have 100 WoW Power Walkers out there with her on September 28, 2008!

Columbus! Last year I had the pleasure of participating in the Columbus, Ohio half marathon. This race was well organized and walker friendly – more than 1000 walkers in the half marathon. Personal bests are common in Columbus because the temperatures are usually in the mid to low 20s and the course is largely flat. It’s a race that is well suited to a group bus trip. Once you get to Columbus, there is really no need for a car. There are several hotels near both the start and finish areas of the race. So, I was thinking that we might have fun taking a bus down for the weekend. A tentative plan would see us leaving Toronto around 2pm on the Friday, October 17 and returning at 2pm on Sunday, October 19. If this would interest you, contact Lee. If we get more than 40 people, we will proceed with bus, hotel, and race registrations.

New WoW stuff :: For the discerning power walker, we make an extra effort to offer walking apparel that is both stylish and effective for all body shapes and sizes. Many of you know we have our own line of specially designed shirts and jackets made in Ontario. Our new spring jackets are in stock. The jackets are modeled on our runaway, best-seller winter jackets except they are powder blue and have no lining. They feature an inside chest pocket, two side pockets, breathable mesh under the arms and, as you have come to expect, the very best in WoW design and materials. Within days, we will have our striking and form fitting walking tank tops in stock. Ask your coach about these or check the website in a few days. We also have in stock a select few New Balance products. You can pick up New Balance Falcon pants and Bonita skorts from your coach, or have them sent in the mail.

Spring Classes :: Most of our classes have started for the spring. There is still room in the two video analysis workshops in Oakville (Monday May 5) and Toronto (June 23). These workshops are an amazing opportunity to see how you walk. If you really want to make a break-through in your walking, come out to one these evening workshops with Lee.

View from the Back Race Review by Janet Cawley ::

Wiarton Willie said it was not possible; the calendar said it was not so, but I was there to witness it. On March 16th, the arrival of SPRING in Toronto at the Achilles Track Club St. Patrick's Day 5 km Run/Walk. (Ed. Note: one of the missions of the Achilles Track Club is to enable people with all types of disabilities to participate in mainstream athletics)

With the sun shining and little wind, one participant could be founding waxing Goldilocks: "not too cold, not too hot, but just right!"

I had the pleasure of interviewing a number of people on the site. I spoke to volunteers, racers and cheerleaders. Many were there in fine green regalia: leprechaun hats and clothing, shamrock stickers, necklaces and even the odd shamrock crown.

Before the starting horn, I spoke to a ten-year old participant. He was normally a hockey player, could play well with his one arm and was sure he could handle the race. I saw the back of him as he skipped a little after crossing the finish line. In spite of the costumes, one small racer insisted he "didn't see any leprechauns". A five-year old walker focused more on the race itself. She spoke through her mother, "I was really fast at walking. I passed 13 groups and the dog".

There were several helper dogs. One had trained for the race by power walking with his owner for 15 km the day before.

A woman, dressed completely in green, had recently discovered the joy of power walking. After losing some weight and training for three months for this, her first event, she was "thrilled" by the whole experience. Her sister and nephew were there to cheer her across the finish line. She capped our conversation by saying, "I knew I would love this power walking and I do."

Another warmly-dressed supporter, flanked by two sons disguised as Spiderman and Mickey Mouse, was there to support her husband. He had quit smoking two months before and was "excited but nervous" before starting out on his first race. He finished and felt "fantastic".

One volunteer who manned the half-way water station said that he had been introduced to the Achilles Track Club by a friend who was a member of the group. Another heard about the race through his Girl Guide daughter. The Girl Guides volunteered their services for the fifth year at the bag check booth.

All of these volunteers agreed that seeing the physically-challenged athletes out on the course was "inspirational and humbling". Personally, I enjoyed an uplifting day in the presence of the bravery and determination of all of the participants of the 2008 Achilles St. Patrick's Day 5 km race.

Won her course! Congratulations to Agie Verhallen who was the winner of the March 29th draw for early registrants. Agie won her course!

Words to walk and live by ::
If we had no winter, the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome.
- Anne Bradstreet

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