This morning I read a quote from Robert Robinson that struck a chord: “Leisure is work you volunteer for.” I have never heard of Robert Robinson, but his sentiment seemed appropriate for August 1 - registration day for the Big Sur International Marathon.

If marathon walking is your leisure, it’s time to get the glutes working! Yes, the holidays are over! Half marathons at the end of September or beginning of October require that your long training walks should begin at about the 10 kilometre distance and increase weekly over the next 6-8 weeks, assuming you are an experienced half marathon walker. Your long training walks are usually only as effective as your commitment to training during the week. Ideally you will walk three other times during the week - at the very least two – including interval speed training and tempo pace walks.

The heat in southern Ontario, and elsewhere across North America, continues to be of real concern with the added stress of smog and humidity alerts. This means that you need to take extra care. Making an extra effort to get out early in the morning is more than worth the few moments of agony at the sound of the alarm. Just say “no” to the snooze button!

The goal is the thing! Today is the day for Big Sur registration! If you want to walk paradise, get yourself to the BSIM website pronto. The 21-mile event is always the first to sell out. If you want to have some fun with the WoW gang, book a ticket for the early pasta dinner when you register. Then, send me an email, so that you stay tuned to WoW accommodation and victory dinner plans.

Local events that sell out include the Run for the Toad on September 30 and the Angus Glen Half Marathon in Newmarket on November 5. If you are thinking of walking either of these events, commit today! Both feature walking divisions.

Other local races where WoW power walkers have big plans include A Midsummer’s Night Run, Port Perry Half Marathon, Toronto Waterfront Marathon, and the Toronto International Marathon. All of these events and more are posted on the Upcoming Events page of our website.

The WoW Difference We’ve got a full line-up of courses posted on our website to help you with your training. As always, we will work our hardest and smartest to provide you with the best coaching experience. All WoW coaches are certified fitness professionals who have a passion for walking and seeing you succeed – whether you are walking for fitness, walking your first marathon or your 10th. We take our walking and our coaching seriously. Remember, only WoW courses feature WoW coaches, anything else is a pale imitation of the original!

Twice a year, Lee offers a WoW Master Class. The fall workshop is titled Strength and Stability – on the ball and at home. Bring your stability ball along to this workshop for some great strength and stability exercises to complement to your walking training. You’ll leave energized and carrying a handout that will help you succeed with your home workouts. The workshop will be held in Swansea Town Hall just south of the Bloor West Village area in Toronto. This location has loads of parking and is easily accessible by car and public transit for anyone in the Greater Toronto Area. Still too far for you? This workshop can be transported! If you would like it presented in your area, contact Lee.

WoW Tip :: Walk the line or walk the beam?

As many of you know, we encourage participants in our courses to try “walking a line”. This brings the foot in alignment with the midline of the body and facilitates hip rotation. When your feet land toward the midline of your body, energy is directed forward instead of laterally. When you add some hip rotation, you can draw on your butt power! Both of these skills will help you walk faster and make you feel more fluid.

For those of you that have struggled with the idea of walking a tightrope or those of you who continue to polish your technique, our Toronto High Park coach, Vera, has come up with a suggestion that has helped several clients. Instead of visualizing walking a line or a tightrope, consider walking a beam. Imagine that beam being about as wide as railway tie or a parking lot curb stop. In fact, why not find a real one and walk it very slowly to get an idea of foot placement.

Let us know how this works for you!

Labour of Love Speaking of working for your leisure, join us for another Coffee and Muffin Walk on Labour Day – Monday, September 4 at 7:30am. We are testing a new venue – meeting at the finish area for the Mississauga Marathon. We’ll power walk the Lakefront Promenade. We’ll have maps for 5k, 8k, and 12k routes. Please RSVP to ensure we have enough coffee and muffins for everyone and for specific directions. We welcome everyone at our coffee and muffin walks…if you’ve never taken a WoW course, come out and meet us. This is a casual , non-timed, non-commercial event where enjoying the morning and making friends is the only purpose.

P.S. A WoW t-shirt will go to the first person who accurately informs me who Robert Robinson is.

P.P.S. For the rest of you, our super fantastic, highly prized WoW shirts have just experienced a reduction in price!! Go for it: let the world know you are a WoW power walking athlete!

WoW Power Walking coaches are proud to wear New Balance shoes.

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