The training seeds planted and nourished through January, February, and March sprouted some amazing walking achievements over this spring racing season. From March through to the last weekend in May we had walkers at so many events it warrants listing them: the Chilly Half Marathon in Burlington, Achilles 5k in Toronto, MORE marathon in NYC, The Around the Bay Road Race in Hamilton, Harry’s Spring Run-off 10k in Toronto, FLORA London Marathon in England, Big Sur International Marathon in California, Flying Pig Marathon in Cincinatti, Sporting Life 10k in Toronto, Mississauga Marathon, and finally the Ottawa marathon.

If you have a look at the results from these events on our website, you’ll see a list of names and a corresponding list of numbers. The numbers will impress you. But it’s the stories behind those names and numbers that inspire. I wish I could tell them all but I’d be writing this newsletter for several weeks and you’d be reading it for several days.

What I would like to tell you is that these are stories of success that can’t be measured by a split time or a finishing time. There are stories of people setting themselves a goal to walk several challenging events in one year, stories of people deciding to walk one event at which they want to excel, stories of wives signing unsuspecting husbands up for races, stories of encouragement, stories of overcoming bad weather, stories of sticking with training without an event in sight for months, stories of friendships forged, and stories of encouraging walkers both slow and fast.

As a coach, I can see the story in each of you but sometimes when I hear complaints that you did not achieve a personal best or finish in the time you had hoped, I realize that you may have lost the story in the details. I urge you to go back to the beginning of your walking journey. Think about where your story started and the commitment it took to keep the story going, the friendships you made along the way, the challenges you overcame, the surprises your own body held for you - good and bad. My guess is when it comes down to the telling, your story is much bigger than the finish line and the time on the clock.

In that big story is the kernel of your success: you set a goal, you worked toward the goal with commitment and enthusiasm, you got outside when you could have stayed inside to eat chocolate or chips, you made new friends or you got some old friends walking, and you encouraged someone whether you were in the passing lane or being passed, whether you were doing the looping or being looped.

Whatever your story, congratulations on your success!

Here’s where we’re walking and we hope to see you there:

SHORT TERM: OTMH Classic in downtown Oakville on June 18! It’s just 5k, it’s a shady route, there is lots of family fun, and a super breakfast at the end! Don’t ya love it when there is good food involved?

MEDIUM TERM: Training schedules are posted for the Toronto Waterfront marathon, the Chicago marathon, and the Run for the Toad. Let us know if you are entered in anything different and we’ll come up with a training schedule.

LONG TERM: Big Sur’s waves are calling your name. This year registration opens on August 1, 2006 for race day on April 29, 2007. Last year we had some disappointed people who waited too long and the event was sold out. We’ll remind you on August 1 with another newsletter but you might want to start by having a look at Lee’s journals and the BSIM website. Be forewarned, a lot of people who went in 2005 and 2006 are considering coming again in 2007! This event is one of the best addictions I know!

Have you got your DVD yet?

Simple Secrets for a Great Walking Workout featuring WoW founder, Lee Scott, is now available! Just as you’ve come to expect excellence from our programming, you’ll find that this unique combination of instructional DVD and audio CD offers effective instruction on walking technique and motivation to keep you going through your walks. Pop the accompanying audio CD into your walkman and enjoy a 30-minute or 50-minute walking workout guided by Lee. Introduce your friends to power walking with this great gift or get it for yourself. The DVD features a helpful review of technique for those of you that have taken our classes and the audio CD workout is perfect when you’re away on vacation and there’s not enough room to fit a live coach in your luggage! It’s available on our website along with our stylish shirts and jackets. And don’t forget to treat your nose to one of our 100% organic cotton hankies when you are loading the shopping cart! Order your copy today!

WoW Tip :: Straight leg landing

The next 4 to 8 weeks may be hot. Many of these killer hot days come with a side serving of humidity and smog alerts. While it can be discouraging to stop training for the vagaries of weather, it’s not a good idea to go full blast with your cardio training on poor air days.

So what can you do? Because it takes 4 to 6 weeks to change a habit, why not reduce speed just a touch on those days when the temperature and humidity combine to make it feel over 28°C? You could work on one skill - landing with a straight leg - that can significantly help your walking technique and reduce risk for injury to your knees. If you work on it over 4 to 6 weeks, you’ll see improvement.

One of the best ways to be sure you are landing with a straight leg, is to focus on pulling the toe up toward the shin to land with the heel solidly down. As soon as you do that, you will likely find that you are straightening your leg better.

Try this little experiment. Take a few steps trying to land with your foot flat. Notice how your knee bends to accommodate the flat foot. Alternatively, try landing with a flat foot and a straight leg – ouch, that’s awkward! This little exercise clearly identifies how much more effectively we walk when land with our heel down, our toes up, and our leg straight through the knee joint.

At the same time, remember to keep your stride length short out front so that you don’t bob your entire body up and down with each step.

If you are not interested in receiving WoW What's Up? email us.
All contents of this newsletter © WoW Company 2006. All rights reserved.