“WOW” doesn’t even begin to describe it! The amazing accomplishments of WoW power walkers over the two years we have been offering our courses is a testament to the tenacity of our athletes and the accessibility of power walking as a superb activity that offers a viable fitness alternative with low risk for injury and high potential for success and excellence. Many of our walkers have crossed finished lines and received medals. This is an accomplishment unimaginable before enrolling in a course. For more the journey is not over after a medal is hanging around their necks as they commit to achieve impressive personal bests - cutting as much as 20-30 minutes off half marathon and marathon finish times.

Seeing these power walkers on the course has inspired race organizers to modify starts and add new divisions to accommodate this new category of athlete. Just last week race organizers of the Scotiabank Toronto Waterfront Marathon added an early walking start for the half marathon. This is a giant step forward for those of us who love power walking and enjoy challenging ourselves to new goals.

If you haven’t tried a race yet, we encourage you to go for it. Once you do, you may discover that there is much more to this than just start lines, finish lines, and chip timing. There is camaraderie, sociability, and support out on the routes that is compelling and rare in this age of telecommuting and drive-through retail. In addition, many of these events raise money for charities with proceeds going from your registration fee as well as any additional fund-raising done by participants.

Speaking of doing good deeds while you are out there walking... WoW has partnered with Team Diabetes to train walkers who are interested in walking the Rome marathon. Yes, Rome Italy…imagine… the Trevi Fountain, the Spanish Steps, the Vatican, and finishing off at the Colliseum. Can it get any better? (Yes! Come home and walk Big Sur with us, too!) For your fund-raising efforts the Diabetes Association will pay for your training, registration fee, airfare and accommodation, and more. Visit www.diabetes.ca

New course for fall :: At WoW we are dedicated to offering superior training for all levels of walkers. To this end we will be modifying our course selection this fall to reflect the changing needs of our walkers. In Oakville, we will be introducing WoW! Inside Out Personal Best. The premise behind this course is that some of you are dedicating yourselves to excellence with your power walking, and some may be attempting a true race walk style.

This course will feature 2 classes a week. There will be an outside component and an inside component. The outside class will work on improving speed and walking technique. Inside classes will feature strength training and stretching exercise to complement walking. Over the summer we have been doing some of this at the end of our outdoor walking sessions but to notice real improvement we need to dedicate at least 60 minutes a week, with all participants hopefully finding at least one other time during the week to reinforce this component of fitness. If you are interested in this level of training, it is recommended that you sign up for both components. Go to Classes on the website, choose Inside Out Personal Best and you will see individual outside and inside classes listed and combinations that include one outside and one inside class. Live in Mississauga or Toronto and interested in trying something like this but Oakville is too far way? Let us know and we’ll see how we can help.

Upcoming events :: There are lots of races happening this fall with the two most popular local events being the Scotiabank Toronto Waterfront Marathon the end of September and the Casino Niagara Marathon on Halloween. In addition, there are always 5km events being held. Our fall goal at WoW is to keep you better updated on events that welcome walkers.

To that end we will be developing the Upcoming Events section of the website to offer you a more comprehensive listing. We will categorize them according to local (drive to the event that day), driving overnight, and flying. In addition if we have any personal experience with the event, we will offer a review. We hope this will inspire and motivate you to action! If you ever attend a race that you enjoy, let us know so that we can add it to our list.

Miscellaneous but not to be missed!There are several WoW power walkers who are setting their sights on the 21 mile Power Walk at the Big Sur International Marathon, April 24, 2005. Registration for this event opens September 1. Last year the Power Walk was the first event to sell out, so log in to www.bsim.org on September 1 to make sure you don’t miss out! In January we will be offering a course that will prepare people for the beautiful hills of this course!

September is a time when many people make fitness resolutions. If you’ve been meaning to sign up for a course, now is the time. For those of you that think a program at your office would be just the thing, keep in mind that if a group starts after the Labour Day weekend they could be walking the Casino Niagara Half Marathon on Halloween.

Coffee and Muffin Walk ::
What: Come for a walk and then join us for a coffee, home-made muffins and marathon cookies!
When: Sunday September 5, Labour Day Weekend, 7am
Where: High Park, Toronto (Centre Road across from the Grenadier Café)
Why: Meet, greet, and walk routes that offer several distances (5k, 10k) and an 18k as per the Scotiabank training schedule (5k, 10k and 18k)
Who: Any WoW power walker, potential WoW power walker, family, friends and pets
RSVP: info@wowcompany.net so we have enough snacks!

WoW Tip :: Get on the ball with your stretching

As you approach the intense training phase for the Scotiabank Toronto Waterfront Marathon some body parts may require more attention when it comes to stretching. The hip area is one such spot! Stretching both the anterior and posterior muscles to the joint can help to keep you walking in comfort. A stability ball will assist the stretch but a chair can be used just as easily.

The iliopsoas muscle (anterior to the hip joint) is small and takes a great load. Because of this any injury to it, requires a lengthy recuperation. Stretching may help but remember that many injuries occur at the beginning of a workout if you have not warmed up properly. When doing this stretch balance your body weight over your front heel, roll the ball behind you with your other leg resting on top as shown. As you get more flexible you will be able to roll the ball further back by bending the forward knee.

The piriformis and other muscles of the gluteal group (posterior to the hip joint) can be stretched from the following position: sit on the ball, bringing one foot up to rest on the opposite knee, keep your spine as erect as possible and then hinge forward from the hips. You should feel the stretch in the hip area of the leg that is raised.

Note: Both of these stretches work best when the spine is kept straight with as little flexion as possible through the lumbar region.

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

Long-distance number 1-877-WOW-WALK (1-877-969-9255)!

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