WoW Power Walker success stories over recent weeks are as abundant as the trillium in southern Ontario forests. Many of us are still glowing from our California high after another amazing adventure at the Big Sur International Marathon. This was the fourth year we’ve trained walkers through a gruelling and grey Ontario winter to be ready for the exhilarating, but exhausting, course of non-stop hills and beauty. As in past years, our walkers led the pack in the 10.6 and 21 mile events. In addition, this year we surprised many runners in the full marathon – with 5 speedy walkers powering up from behind to finish well within the 6 hour time limit.

Since that last weekend in April, we’ve had walkers bound down Yonge Street to claim possibly the largest medal ever awarded for 10 kilometres. Still more walkers proved that “Anything is Possible” as they whizzed past hundreds of runners in the Mississauga Half Marathon with excellent form. See for yourself on the May 12 blog posting!

Myra Rodrigues continues her “marathon of half marathons”, walking a half marathon in every province and territory in Canada in the year of her 65th birthday to raise funds and awareness for the CNIB Braille Library. Since our last newsletter Myra has completed the Vancouver Half Marathon and will be found this weekend in Halifax walking the 21.1 distance at the Blue Nose International Marathon.

While you will be amazed when you look at the results of WoW Power Walkers on our website, it is the personal stories of tenacity, perseverance, and optimism that continue to inspire. Some of you walked your first event this year, some of you battled severe race anxiety, some of you followed training schedules like they were prescription drugs to achieve personal bests, some of you returned to the start line after facing down cancer, some of you got up after falling on the race course. Every finish line crossed has so much more than just 21 or 42 kilometers leading up to it. Congratulations to all of you.

Strength Tip :: At this time of year, when our bodies are fatigued from long distance races, it is time to look at strength exercises that work on oppositional muscle groups to our walking muscles. Here’s one for the quadriceps group at the front of the upper leg. Standing on one leg, lift the opposite leg up with a bent knee as high as possible. Hold the leg at that height: from there extend the foot out and in. Within 10 to 12 repetitions, you should feel fatigue in the working muscles. To challenge your stabilizing muscles and your proprioception try looking to the side every time you extend the leg front.

Stretch Tip :: Aging is frequently manifested as reduced mobility through joint range of motion.  Some of you may feel “aged” the morning after a half marathon or marathon, so here’s one of my favourite ways to wake up on those mornings. Bring both arms up so the upper arms line up with your ears. Take a breath in, then as you exhale lean back with the entire upper body as far as possible without straining or holding your breath. Keep the arms lined up with the ears. Hold in that extended position breathing normally for about 20 seconds, take another breath, and release to the upright position. Take another breath and release the arms down as you exhale.  Now you can start planning your next race!

Nutrition Tip :: The best advice from the sagest nutrition advisors often comes down to eating your fruits, veggies, and whole grains. Well, in southern Ontario we are entering that glorious season of local veggies. It’s starting with fiddleheads and asparagus. Oh yes, and don’t forget dandelion greens! As far as whole grains go, the recipe for Marathon Cookies (packed with whole grains) can be found on the April 21 blog posting.

Clothing :: Stylish walking is just one purchase away! Our new tank tops are in and posted on the website. They are selling fast because they look good on everyone (well, it would take a man with a LOT of self confidence to pull it off!). Women walkers - why not celebrate the warm weather with the latest in WoW apparel?

Favourite Races :: Our favourite races over the next few weeks include the Alfie Shrubb 8k in Bowmanville on June 1 and the OTMH Classic 5k in Oakville on June 15. Both of these events have walking divisions, walker prizes, and LOTS of enthusiasm for walkers! The same goes for the organizers of the Midsummer Night’s 15k Run/Walk in Toronto in August. You can find links to all of these events on our website. Reminder: Let us know when you are entering event so our cheering section can look for you at the race or on the results.

We had a great response to our “Bus to Columbus” idea mentioned in the last newsletter. We are firming up a few more details. If the half marathon or marathon at that race on October 18 interests you, look for more information in our June newsletter.

Be sure to sign up for the Scotiabank Toronto Waterfront Half or Full Marathon in September. We are having a walking party to celebrate the last of Myra’s half marathons.

Video analysis workshop. We have had lots of interest in the video workshops but timing has been a challenge for people. There is a workshop posted for Sunday, June 8 in west Oakville (easy to access from the QEW for people coming from Mississauga, Burlington, and Toronto). This is a good time to do a video workshop. With no long races happening for a few months, you can afford to give up a long Sunday walk to come out for this workshop. And, bonus, you’ll have all summer to apply your learnings.

Words to walk and live by ::
The object is not to gain a prize or defeat a rival, but to pace one another on the road to excellence
- Sir H. William Davies

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