February 2, 2007
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Yes, we’ve been out training for all of our favorite spring races including local races such as the Chilly Half Marathon in Burlington and the Around the Bay Road Race in Hamilton. We’re also very excited to say that we have 40 people registered to walk various events at the Big Sur International Marathon in California. The dedication that everyone is showing to training has race organizers noticing. It’s been a thrill to see that the Chilly Half Marathon walk division sold out before the first increase in price deadline. The organizers of the Mississauga Marathon are committed to walking divisions for 2008. Recently, the organizers of the Canada Running Series announced a separate category on the registration form, separate starting corral, and separate results posting for walkers in the Sporting Life 10k event on May 6 – one of the most popular races in Toronto. So, eyes up, arms up, GO! Let’s keep showing them we take our power walking seriously, we respect race etiquette, and we appreciate any and all efforts to recognize our efforts. |
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| Strength
tip: Those of you who participate in our classes
know that WoW coaches love walking lunges. The walking lunge is
one of the best exercises to challenge strength, balance, and proprioception.
We continue these lunges all year long because, of course, WoW coaches
believe there is NO SUCH THING AS BAD WEATHER. Still, no matter
what you are wearing on your body and on your feet, it can be treacherous
to execute a walking lunge on ice! Here is an indoor alternative.
Think about keeping your upper body lifted and your belly button pulled in toward your spine. If you have only carpeted floors, place a paper plate under the foot that is going to slide behind you. Do this exercise when you return from a walk because it not only strengthens leg muscles, it opens up the hip area. Nutrition tip: Love your carbs. Many of you reading this newsletter have power walked a half marathon or full marathon. The beauty of pushing our bodies to their limits in these events is the intimate understanding we come to have of how we need to be fuelled. Since food provides fuel, we learn what foods work and what foods don’t to make us train and feel well. Our coaches continue to reinforce this because it bears repeating. Carbohydrates are our first level fuel. They are converted easily by the mitochondria in our body to ATP. ATP activates muscle contraction. The second tier available fuel is fat. Of course, we’d all love to burn off our excess fat, but the reality is that the body uses carbohydrates first because they are the most easily accessible. Moreover, when we exercise hard for more than 90 minutes and we use all accessible carbohydrate stores our body still needs small amounts of readily available carbohydrates to metabolize stored fat. That’s why we sip and snack on things like Gatorade, Gleukos, Clif Shot Bloks, Sharkies, and other marathon delights when we’re walking long hauls. These delectables typically have a high glycemic index. This means they are readily converted to glucose that enters the blood stream quickly to be used immediately. Such high glycemic loading is acceptable only under such endurance conditions. Normally, it is better to eat carbohydrates that have a low glycemic load. The carbohydrates in foods such as whole grain breads and pastas, many vegetables, legumes and nuts will be processed more slowly allowing them to be stored in our muscles and liver for use as required. That’s why we eat these low glycemic loading foods in the days leading up to an event. Indeed, it is the reason to eat these foods at all times. For more information on glycemic index visit the website of the
Canadian Diabetes Association www.diabetes.ca
and for a detailed listing of the glycemic index of foods go to
www.glycemicindex.com
and click on “GI Database”. Words to walk and live by.
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Thankfully, with the encouragement of the group and the absolute delight of feeling my body move strongly, I discover being behind becomes a joyful challenge. In a relay race, the last person bringing in the baton to the finish is called the "anchor". Not a bad name, if you ask me. So, this Saturday, I may just shout, "Here I come, Maties! Anchor's away!” Janet Cawley has been a WoW Power Walker
for several years. Watch for more of Janet’s “view from
the back” in upcoming issues of WoW What’s Up. |
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Happy volunteers required! If you are not registered to walk the Chilly Half Marathon in Burlington on March 4, we’re looking for people to join our superlative team of water station volunteers. Last year we impressed everyone with our inspirational chalk messages and “WoW” enthusiasm. This year we’re looking to build on our existing reputation as the loudest, most cheerful water station on the route. As usual, WoW raises the bar! Contact Lee, if you want in on the fun. In a training rut? Has it been a while since you’ve joined a WoW class? We’re introducing two 6-week programs in the spring. The key to improvement is change and challenge. Since it takes 6 weeks for your body to change, why not sign up for these two structured and challenging opportunities to shake things up. Look for Blast Out, where we’ll use video and walking drills to shake things up. And in Walk Circuit, we’ll be walking but only as a breather between strength and stretch drills. Both of these classes will complement our existing Marathon Training classes or, if you’ve been walking on your own for a while, they’ll give you some new ideas to improve your program. If our classes aren’t convenient, check out our new remote coaching package on the website. Did you notice? We’re trying to add more stuff to our newsletter to make it more helpful and entertaining. We’d love your feedback, so send us an email if you have ideas, comments or criticism that might help us improve. The editor thinks you've seen too many photos of her lately - so if you're willing to model for the March issue, let us know. |
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Did
you look for your shadow this morning? Why is it
that we wait to hear news about winter from something that sleeps
through it entirely? And really, for WoW Power Walkers, another
6 weeks won’t make a whit of difference to our positive outlook
on outdoor training. No way! Because we know there is no such thing
as bad weather, just bad clothes. Or, that’s the excuse I’m
using to justify my growing jacket collection. 
On
hardwood or similarly slippery floor, stand tall with your hands
at your waist or grasped together behind the small of your back.
Wear a sock on one foot only. The leg with the bare foot is your
weight-bearing leg. Slide your socked foot behind you until you
are in a lunge position. Return to standing keeping the socked
foot always in contact with the floor. Repeat until you feel glute
fatigue in the weight bearing leg. Now switch your sock to the
opposite foot and repeat the lunge with the other leg until you
feel glute fatigue in the new weight bearing leg.
View
from the Back:: I'm
the first one to admit it. No land speed records will be set on
these feet of mine. My name is Janet Cawley. I am addicted
to walking. Saturday mornings, I shake off sleep and, grumbling,
head to High Park for a WoW class. Before it is light, I join my
cheerful companions and our dauntless coach, Vera, as we head for
the hills. It gets harder to grumble. There is great delight in
the crunch of the snow, the morning sounds of awakening birds and
the invigorating intake of cold winter air. I don't notice the small
complaints of my shins as I talk with my friends.
Stretch
tip: Tight tibialis anterior? Our tibialis anterior
muscle helps to dorsiflex our forward foot at the ankle joint when
we’re walking. This action allows a solid heel-down, toe-up
foot landing. During class when we focus on this dorsiflexion action
during speed intervals, people usually tell us they experience “shin”
fatigue. Yes, that’s your tibialis anterior working hard.
After working so hard, the tibialis anterior would love a stretch.
(Remember stretching improves performance!). Try sitting on your
shins. If your knees object, don’t do this stretch. In fact,
that’s a general rule, no exercise or stretch should ever
hurt in a joint.