The walking division of the OTMH Classic got a shot of colour and fun this past weekend as many of us sported new WoW Power Walking temporary tattoos. Warm weather meant there was lots of exposed skin on which to model our commitment to power walking. Even without the tattoos, we would have enjoyed ourselves! The fun factor is high at these short, local races. It might be seeing so many familiar faces before, after, and during the race. Perhaps, it’s seeing kids, red-faced, arms flailing, encouraged by a parent to “just run to the next corner”. Or, it could be that short distances mean our good humour remains intact up to and beyond the finish line!

As the air heats up and the long distances can not be tolerated, we encourage you to walk these short events. They provide a wonderful opportunity to support a local cause. Get a sister, brother, daughter, or son out of bed and walking a race – finishing times are long, and participation, as much as competition, is unquestionably the order of the day.

Strength Tip :: Feeling overheated on that training walk? Take a break in some shade and try something totally different. Stand in a wide squat position with your toes turned out. Lower the body until the legs are parallel to the ground. Check that you can see your toes just beyond your knees. Now lift both heels. Consider this your starting position. From here lift and lower the body at least 12 times. End it off, by holding in the low position. Then, slide slowly a few inches from side to side.

Stretch Tip :: Here’s a variation on the quad stretching we discussed in the last newsletter. After pulling your heel up to your glute and bringing the knees in alignment. Reach for that foot with the opposite hand and laterally rotate the leg so that the front of the thigh is directed more away from the body. Then, switch back to the original hand and medially rotate the thigh toward the midline of the body. This is a great way to open up the hip area.

Nutrition Tip :: With recent concern over e. coli in tomatoes, it may be comforting to know that cooked tomatoes may not only be safer to eat, but also more nutritious. Lycopene, a phytochemical present in tomatoes that acts as an anti-oxidant, is more readily absorbed by the body, and more concentrated, when the tomato is cooked.  Nothing much beats those August tomato salads, but for now I think I’ll be just as happy sautéing some garlic in a pot with my tomatoes and pouring it over al dente pasta. A perfect power walking meal.

Race Calendar :: If you are looking for short races, the Pride ad Remembrance Race is being held in Toronto on June 28 www.priderun.org. On July 1, the VRPro gang are holding a new Canada Day Race in Burlington. Right now there is no walker division, but I have it on good authority that if there is enough interest, the organizers will set up a walking division at the last minute with recognition and prizes for walkers www.vrpro.ca . Why not make that suggestion to your local race organizers? I am not sure why so many short races offer a 5k run and a 3k walk. It’s as if walkers can’t go far and fast!  Many times the race organizers need to be encouraged. Often, because the race is small, they can make last minute changes. So get out there and encourage! Speaking of encouraging, we’re committed to being the most enthusiastic water station volunteers on the route of the Oakville Half Marathon on Labour Day. If you want to be part of the fun, rsvp here! There may be a Marathon Cookie (or 10!) in it for you!

Classes and Clothes :: We have classes to keep you moving through summer. Some of the regular level 2 classes have had times shifted to avoid walking in the worst of the heat. The numbers of Level 1 classes are reduced in summer so people can vacation – yahoo for summer holiday! Chances are there will be a class and a location that fits your schedule. Don’t forget to order a new WoW tank to get you through the dog days of summer. They have earned rave reviews in classes and on the race courses.

Words to walk and live by ::
Don't threaten me with love, baby. Let's just go walking in the rain.
- Billie Holiday, American jazz singer

View from the Back by Janet Cawley ::

Aaahhh....I stretched my aching pyriformis and put up my feet. My first 10 k of the season had been wonderful.
    May 4th proved to be chilly as the crowd at the Sporting Life 10k race was enthusiastically chomping at the bit to get the race underway. Perhaps the brisk weather factored into their impatience. As I was my typically anxious self, I was bolstered by a number of kind WoW walkers. It helped calm me to have them there.
   At the sound of the horn, I charged (as much as the congested crowd would allow) over the start mats, and fell into my walking "groove" following 10,000 participants down Yonge Street. 
    When I finished, I had a fantastic time.  The new T-shirt I was wearing has now become a favourite - a talisman of sorts.
    Best of all, Coach Lee, her husband, Greg, and I managed to retrace our steps to the start area for a Starbucks special and a treat from The Cupcake Shop. I shall forever advocate for the start of this race to be near these fantastic après-event fuelling stops. I do believe there are good carbs and protein in lattes and cupcakes.
    But my work was not done. I had decided to set some serious goals this spring and the Mississauga 10 km was on the horizon for me. My booming success at the Sporting Life event bode well for Mississauga. I had my lucky T-shirt and the continued support from wonderful people.
    I was asked how I would prepare for Mississauga. Well, I thought, I would prepare as I had for the Sporting Life event. I would continue to power walk, hydrate well, eat properly, rest when needed, strengthen my muscles, stretch and have fun - piece of cake. Cup cake, that is.
    I continued to be asked how I would get ready for a second race following so closely on the heels of the Yonge Street race. Well, I thought again: walk, hydrate, eat, rest, strengthen, stretch, have fun. But the repeated query had me baffled.
    Then I had a niggling thought tickling my brain. I decided to check my calendar. My heart bounded with terror. My next 10 km race was in six days!
    Oh, no....sure I felt I had been a shining star earlier, but how could I possibly prepare for races so close to one another?
    Well, it is said that anxiety is a powerful motivator. Abject terror packs even more of a wallop. Yikes! I was in trouble.
    After I did some slow breathing - in through the nose, out through the mouth - I found myself not much calmer. On to Plan B.
    Once again, kind support was offered to me, and I snatched at the opportunity to have finish line supporters. Still, I would have to make it to the start line on my own, walk the race on my own and, only then, be embraced by my finishing line "fans".
    Battling extreme unease, I worked on visualizing myself walking and completing the race. The Dog and I launched a reconnaissance operation and followed the intended route.
   On the evening of May 10, after 1 hour and 35 minutes, I completed the entire Mississauga 10k route that finishes so beautifully beside Lake Ontario - practically bowling over my cheering crowd. I was chuffed.
    Not only had I achieved a personal best but I had performed a "negative split". I know that sounds like a painful, physical move - and indeed it is one - but I am pleased to report I survived and had fun to boot.
    Afterwards, at home, I stretched my aching shins and put up my feet. Apparently all that physical and mental preparation, anxiety, and support, mixed with a large dollop of trepidation, pays off.

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

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

If you are not interested in receiving WoW What's Up? email us.
All contents of this newsletter © WoW Company 2008. All rights reserved.