This weather appears to be confusing our best meteorological experts. On February 2, the two most highly regarded groundhogs on the continent, Wiarton Willie and Punxsutawney Phil, could not agree on how many weeks of winter we face. No wonder. When I went walking Tuesday, I was in spring gear. Wednesday, I needed winter storm apparel. From my walking perspective, it’s creating a lot of laundry. For those of you trying to train for spring races, these conditions can be trying. I know of one power walker who risked public humiliation by doing 14 laps of her crescent. By the end, neighbourhood kids building a snowman were cheering her on. If you just can’t take walking the spin cycle on your street, I suggest walking for time. Snow and slippery roads can make completing the exact distance on your training schedule too taxing. If you are supposed to walk 14 kilometres and it would normally take you 2 hours, just walk for two hours. If you discover you have covered only 12 kilometres, you can rest assured that the time out will still stand you in good stead on race day.

Nutrition Tip :: The WoW Power Walking blog has generated some interesting comments. In the same way that everyone in our classes end up talking about food in the last 20 minutes of class, any topic related to food on the blog ends up with several comments. A few entries ago, I mentioned that I am on a quest to eat real food while out training. When looking for real food to take training here the key characteristics: a high glycemic index so that sugar is readily available to assist in the metabolism of fat stores for fuel; potassium and salt to replenish electrolytes; and, portability.

Strength Tip :: The inner and outer thigh muscles (adductors and abductors) are key muscle groups that take a beating when you are training for a marathon because they are always working as stabilizers. Here is a suggestion for two exercises that can be done easily at work or home. For you inner thigh muscles (adductors): sit at the edge of a chair with your knees as wide apart as they will go, place one hand on each inner thigh just behind the knees, press the knees together while pushing on the legs with your hands. Repeat slowly, 12 times twice a day on Monday, Wednesday, and Friday. For the muscles of the outer thigh (abductors): still sitting in the chair, start with the knees together and the hands placed on the outside of thigh. Press the legs slowly apart applying resistance with your hands. Repeat slowly, 12 times twice a day on Monday, Wednesday, and Friday.

Stretch Tip :: After your long walk, stretching is difficult as the muscles are stiff and the tissue inflamed. A warm bath is tempting but not a great idea as it encourages additional swelling of muscles and tissue. Still, for those of you well into training, and particularly those of you training on hills in the snow, the calf muscles are getting tight. A day after your long training walk, sit in a warm bath and do some easy stretches pointing and flexing the feet to limber the calf muscles. Take a towel into the bath. Holding the two ends of the towel, place the middle under the balls of your feet. With legs straight hold the two ends of the towel and pull the feet and toes toward your shins. Once your feet are flexed as far as possible hold the towel in place, and push with your toes on the immobile towel. Hold for 10 seconds. Release. Then use the towel to help pull the feet into flexion again. The heat of the bath water and this PNF stretch should help lengthen the calf – the intention is not so much to prevent injury but to increase range of motion around the ankle joint to improve walking performance! (Sorry - no bathtub photos on this one!)

Words to walk and live by ::
Walking is the great adventure,
the first meditation,
a practice of heartiness and soul
primary to humankind.
Walking is the exact balance
between spirit and humility.
- Gary Snyder, The Practice of the Wild

View from the Back by Janet Cawley ::

Several weeks ago, a new session of classes arrived to enhance my Saturday mornings. I looked forward to participating in my chosen sport of power walking during my favourite season of the year. I love walking. I love the crisp air. I love the snow.

It's always enjoyable to meet new people, experience walking in a new part of the city and to be encouraged by the support and advice of different facilitators.

The flip side of excitement was anxiety and I was experiencing both. I was confused. Why both feelings? As wonderful as my adventures with power walking have been, I couldn't figure out the conflicting emotions that I was experiencing before the first class.

I sat down to examine these feelings. I could understand the excitement. I was about to move forward into another enjoyable undertaking. Then where did anxiety fit into this picture? After some thought, I realized it wasn't hard to figure out. The reasons I was excited were all the reasons for which I was worried.

I would meet new people---would they like me? Would they wonder why I wore my Wow jacket, indicating experience, and I was STILL at the back of the pack? I would work with a new coach---would she wonder why, with my experience, I was at the STILL at the back of the pack? Would I get flustered--- wearing my WoW jacket--- wondering why I was STILL at the back of the pack?

I realized that my anxiety and excitement weren't all that contradictory. They were both bred from the same sources. So, what should I feel? What should I do?

I found the perfect solution. I decided to let the feelings happen, and to stop analyzing them so much. Then, I put on my Wow jacket, put my dog on his leash and walked out into the wonderful, crisp winter air.

Race News:: The Chilly Half is just over 3 weeks away. The event has been sold out for a while but you can still be part of the festivities! Volunteer for the WoW Water Station! Our water station is renowned for its enthusiasm and chalk encouragement! RSVP here to Lee, if you would like to spend that Sunday morning with a posse of optimistic, high-spirited people.

Many of you are well on your way to another excellent season of racing – Myrtle Beach Full Marathon, Chilly Half Marathon, Around the Bay Road Race, MORE Half Marathon in NYC, Big Sur International Marathon and 21 miler, Mississauga Half Marathon, Cleveland Full and Half Marathons, and Ottawa Marathons, Sporting Life 10k, Westover Shore to Shore Relay are just some of the races for which people are training. Don’t forget the ‘gnarly” Run for the Toad next fall, the race is half full and the organizers accept only 140 walkers.

On March 16, we hope to see a sizeable WoW Power Walking team out to walk the St. Patrick’s Day 5k race in downtown Toronto supporting the Achilles Track Club for disabled athletes. Contact us directly if you want to participate, as we send in the registrations as a team.

If there is a race that interests you, be sure to ask us for a training schedule.

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

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