With the spring race season over, it’s glorious to take a few weeks slowing down enough to appreciate the gardens, the birds, and the warm sun. I love walking at 6am at this time of year, when the sun is up but most people are not. It’s a quiet time of day to enjoy my neighborhood. I’ve noticed there are more rabbits than last year. There is a black squirrel sporting a blonde tail living around the corner. Could it be the latest in chic at the furry rodent school of beauty? And, I’ve learned that ants are early risers.

These early morning walks are the perfect time to plan walking events coming in the fall and next spring. The immediate excitement is that Big Sur registration opens August 1. This is one month earlier than recent years. Typically, the 21-miler is the first event to fill up - usually within a few weeks. In the past, I have suggested people not worry if they miss the registration for this specific distance because the website states that upgrading and downgrading between events is possible at the race expo. Unfortunately, a few of our walkers were disappointed this year as the transportation company responsible for getting participants to the start lines put a halt to this practice. So, don’t believe what you read on the race website as changes are unlikely to be allowed in 2007. If you want to walk one of the events at Big Sur, consider what the year ahead holds for you and choose the distance that offers the greatest chance for success. Then, sign up as soon as possible on or after August 1. After you have signed up, let us know. We had a great time hanging out as a group this year. Our laughing muscles are still recovering!

Between now and Big Sur there are many events to keep us training.

The Midsummer’s Night Run in Toronto sounds fun. It’s a 30k run and a 15 k walk traveling along the shores of Lake Ontario via the Martin Goodman Trail. The race starts in daylight at 8pm and finishes “by the light of the moon”. Visit www.amidsummernightsrun.ca.

For the fall, there are several events within easy driving distance of the GTA. On Saturday, September 9th there is the Port Perry Half Marathon. This race features an early start and prizes for walkers. Last year WoW Power Walker Jane took home first place! Judging by Jane’s description, this is a three happy face race. On the same date, but a little farther drive is the Erie Marathon at the Presque Isle State Park in Pennsylvania www.erie-runnersclub.org . Although the race features an early start for the full marathon, there will be no official time for these starters. A better bet would be the half marathon which has a race-walk with official judging. The Toronto Waterfront Half and full marathon has increased the completion time although it has taken out walker registration and early starts. The Toronto International Marathon has walker registration for its half marathon distance. For other fall events visit the upcoming events page of our website.

Whatever event piques your walking interest, remember the goal is the thing! (With apologies to William Shakespeare.)

P.S.
Did you see Lee race down Queen Street on Breakfast TV with Kevin Frankish of “go-fast” suspender fame? Keep your eyes on the In the News section of our website as we try to spread the power walking word!

P.P.S.
Have you got your copy of WoW’s new instructional DVD and audio CD - Simple Secrets for a Great Walking Workout? We have it on good authority that you will walk faster following Lee’s CD workouts than when you walk without it.

P.P.P.S.
Coffee and muffin walk on Labour Day, Monday September 4. We’re planning something special, so save the date. Details will follow in the August newsletter.

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

WoW Tip :: Strength training and what to eat

Strength training is a necessary activity to successful walking. A good strength training program will improve balance, protect against injury, and generally make you stronger and faster. Sometimes we include a few strength exercises in our walking classes and earlier this spring we held a spring workshop covering exercise to develop strength and balance. All participants received a booklet outlining a complete series of exercises to be done at home. We encourage you to pursue some strength training at least twice a week to build stronger muscles.

Here’s something else to consider. Researchers are discovering that there’s more to building muscle than just doing the exercises. Successful resistance training requires proper fuel. Don’t eat and the result will be protein breakdown - your muscles will shrink! Eat and your muscles will grow! But eat what?

The American Council of Sports Medicine published an article in its April edition that discusses the benefits on net muscle protein synthesis when milk is taken after resistance exercise. The researchers publishing the article investigated what combination of amino acids and carbohydrates work to produce protein synthesis, building stronger, larger muscles. Generally they concluded that “when amino acids and carbohydrates are ingested simultaneously, the response of net muscle protein balance following exercise is greater than either alone”. In other words, it’s better to eat a combination of protein and carbohydrates than protein alone or carbohydrates alone, if you want to build muscle mass.

More specifically they determined that because “milk is a potent insulin secretagogue and provides protein as a source of amino acids, milk ingestion would seem to be an ideal postexercise strategy to provide stimulation of muscle anabolism”. In layman’s terms, milk is a good balance of carbs and protein that increases muscle mass.

So drink your milk after your workout. If milk is not at hand, make sure you are eating a balance of protein and carbs. Then, watch your muscles grow!

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