March 7, 2008
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There was a time when I was an indoor gym rat – sitting on a stationary bike watching little red LED blocks on a display screen lead me through a workout. Waking up on race day last Sunday morning to a pink grapefruit sunrise, my thoughts took a turn to those days inside a four-walled gym. I was so relieved to see that sunrise and to discover there was no wind when it struck me how the weather never mattered those days I went off to the gym. But never during those gym days did a few meager rays of sunlight at 7am make my heart sing like it did waking up on Chilly Half race morning - especially after conquering dark mornings, freezing rain, snow, gusting winds, and frost bite temperatures over the past six weeks. If I had woken to a blizzard, I would have cursed but I would have taken comfort from the camaraderie of my fellow competitors and used it to find inner strength to overcome the elements one more time. Feeling like I had received a gift even though it wasn’t my birthday, race day weather stayed clear and calm. As I walked the course, I grew happier realizing that, like the sunrise earlier, the chalk messages of encouragement written on the roads, the cheering water station volunteers, and the smiles at the finish would never be found on the LED display of any stationary bike. So, as another storm races up to knock spring off its baby feet, celebrate your inner survivor, embrace the elements and get out training with friends. You’ll be so glad you did. |
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| Nutrition Tip :: Oats are the original, outstanding, optimum food! It is theorized that oat consumption reduces blood pressure by modifying the body’s response to insulin. Oats also contain anti-oxidants that prevent LDL cholesterol from being oxidized into artery damaging plaque deposits. As a low glycemic carbohydrate, oats provide endurance athletes like us is one of the best choices for distance fuel. And they taste GOOOOD. They are one of the secret ingredients in our famous Marathon Cookies and I have feasted on porridge before my last two half marathons – my two best times ever! Here’s my secret tip – add some ice cubes at the beginning of cooking. It takes the oats longer to cook and they end up creamier. I can’t remember where I read that, but it works!
Words to walk and
live by :: |
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| Win your class! Here’s a fun way to celebrate spring. On March 29 we will hold a draw from the names of all people who have officially signed up online for a WoW Power Walking spring course. The name drawn will win a full refund for his/her course. Yes, get the course for free! Speaking of classes, all of our spring classes are now posted on the website. Check them out. There’s nothing like a WoW walking workout to boost your endorphins, your fitness, and your fun. Our walking strength and balance classes have returned, we’ve got a couple of video analysis workshops planned, and our usual line up of top notch Marathon Training Level 1 and Level 2 programs available in several locations.. Clothes :: In our quest to always offer you the best, we have found a few key apparel items that work well for walkers. We have some New Balance Falcon wind and water resistant, breathable pants for men and women in stock that make a perfect outer layer over tights for late winter/early spring cool weather. They are $55 plus taxes. Also, for women (well men, nothing stopping you from starting an interesting trend) we have New Balance running (read WALKING) skirts for $55 + taxes. Ask your coach about these items. We’re also working on a new sleeveless shirt and spring jacket for WoW Power Walkers: more news on these in the next newsletter. Race News :: Here are some key races we recommend for walkers in the GTA for spring. Lots of people are signing up for the Sporting Life 10k, the Mississauga Half Marathon, the Ottawa Marathon weekend is a little further a field but always a great course and destination, the Alfie Shrubb 8k in Bowmanville really knows how to fete walkers, and our own OTMH 5k Classic is a must-walk. Looking ahead a little further, we can’t say enough about the Midsummer Night’s Run and Walk (15k) in August (we’re already planning a group costume preparation party). Quebec City Half Marathon in August has a walking division and there should be plenty to celebrate as Quebec City turns 400 years old. Spotlight on…The Pedantics :: Yes, if there is an award for best team name, Coach Krista and her walking partners win for their entry to the Westover Shore to Shore Relay, a 177 kilometre relay event in Grand Bend, Ontario. They will walk the race overnight from May 30 to May 31. Don’t forget Team Pedantic…caffeine, the last legal drug! |
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Strength
Tip :: Play it like a flamingo! One of the exercises
you have seen in a previous issue of this newsletter is the standing
one-handed row. The exercise strengthens all of the muscles used
to pull the arm back when walking including traps, lats, and rhomboids.
Typically, we show this exercise with a resistance tube attached
to a fixed object. When doing the exercise you face the fixed object,
hold the unfixed end of the resistance tubing with one hand, place
both feet on the ground with the opposite foot to hand holding the
tube in front for balance and pull the tube back as far as the hip
bone (or farther if range of motion allows). In the spirit of always
creating a new challenge and recruiting core muscles, try this exercise
while standing on one leg – first the opposite leg to arm
and then the same leg to arm. Feel the core and stabilizers of the
leg engaged to stay in position.
Stretch
Tip :: Continuing our focus on upper body work that
improves walking, here’s a stretch to increase range of motion
around the shoulder joint. Using the same motion as the exercise
above, bend the arm at the elbow and pull the hand back as far as
it will go toward the hip joint. Have a friend push on that hand
once it is in position. Push back to meet the resistance of your
friend. Hold for 6 to 10 seconds. Now, let the friend help you to
move the arm back into a deeper stretch.