To marathon or half marathon? That is the question I pondered while sitting at a medical aid station at mile 15 of the Portland Marathon in Oregon early last month. You see, if I had been walking a half marathon, I would have crossed a finish line. A medal would be hanging around my weary neck. A finishers’ shirt would be pulled over my sweaty race bib. My goal achieved! Sadly, I was entered to walk a full marathon and 15 miles just wasn’t good enough. So, I waited in a folding chair at mile 15 for 90 minutes beside the table where volunteers hand out Vaseline, bandages, Bengay, space blankets, and hugs to anyone in need. I remain disappointed that a gastro-intestinal issue forced me to withdraw, particularly since Portland offers some of the rowdiest spectator support and inspiring entertainment I have experienced in a race.

Looking back, I recognize it was a wise decision. I have always maintained that training to power walk these distance events should be a life-enhancing experience. That means that the goal keeps me training, the training makes me strong, and the day after a race I can walk to the breakfast table. The decision to withdraw from Portland allowed me to regain my strength over the next week so that I could participate in and complete the Royal Victoria Half Marathon. This half marathon featured a route through one of Canada’s most scenic seaside cities. I savored every step of that race – the green of Beacon Hill Park, the fresh breeze off the Juan de Fuca Strait, the over-zealous guilt-induced cheering of my family at 15k because they had slept in for my appearance at 5k and 10k, and of course, the finish line and the medal (it’s a really nice medal). Yes, I like these half marathons.

To power walk or race walk? Here was another question to ponder at the side of the road in Portland. This marathon has a race walk division, as well as its regular division that welcomes all types of walkers. In the race walk there are judges on the course ensuring that participants abide by the international race walking rules. One foot must be on the ground at all times and the supporting leg must be straight with no bend in the knee from the moment the heel of the front leg makes contact with the ground until this leg passes behind the body. In Portland there were 19 people registered as race walkers. But there were probably thousands of walkers registered in the regular marathon division. Race walking is an Olympic class event and inspires awe in all of us regular walkers. But it is technical. I think, for many people, too technical to master at the weekend warrior level.

My definition of power walking is that a person is doing their best to draw on the power of all the muscle groups to speed up their walk. For the power walk to look like walking to the casual observer, one foot should stay on the ground at all times and the knee should be as straight as possible as the front heel lands. Good technique as a power walker will increase muscle strength, speed, and reduce risk for injury without the extreme gait of the race walker. The trick is to maintain the accessibilty of power walking without making it as technical as race walking so that we continue to get more people participating and enjoying the health and fitness benefits that result from a walking challenge.

If we want to have walking divisions at races we may have to help organizers come up with suitable guidelines. It has been my experience with the Chilly Half Marathon in Burlington, The Edmonton Half Marathon, and the Run for the Toad where the race organizers have posted clearly on their registration forms that the division is for walkers only - run-walkers must enter as runners - there are no particpants taking off running at the start. This is essentially an honour system. Maybe that's all it takes. I welcome your ideas and input so that we can encourage race organizers to recognize the efforts of the new breed of walkers entering their events.

All it takes is 6 weeks to notice a difference! Sign up for the WoW! Workshop on strength and stability in Toronto on the afternoon of November 4. Amaze yourself by adding these strength and stability exercises to your home routine. You’ll see the change by Christmas when you follow the routine you learn in the workshop. You’ll leave with a hand-out which should be placed beside the fridge, the TV, or the bathroom - whichever you frequent most often – follow the program every time you pass by the handout! The Swansea Town hall venue has lots of parking and is easily accessible from the Gardiner Expressway.

Change someone’s life this holiday season. Order Simple Secrets for a Great Walking Workout for your friends and family. Then, you’ll have lots of company for those January walks! If you like to shop offline, visit one of the select stores in the GTA area that now have the DVD available: The Running Company in Oakville, The Runners’ Shop on Bloor Street in Toronto, and Running Free in Markham.

Coffee and Muffin Walk to celebrate the winter solstice will be held in Oakville at the Sovereign House on Sunday, December 17 at 8am. There will be 5k and 10k routes. Hang out after your walk in the warmth to enjoy coffee, cider, muffins, marathon cookies, and conversation. As usual, we appreciate RSVPs so that we have enough snacks for everyone. But don’t be afraid to just show up on the 17th if you find you are experiencing a marathon cookie craving.

Words to walk and live by:
In health of mind and body, men should… walk on their feet, not on wheels…”
- John Ruskin (1819–1900) Editor’s note: women should, too!

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

WoW Tip :: Stretch and Strength

Many of you have completed your fall events and look forward to 2007. It’s a perfect time to introduce a few stretching and strength moves so that your body is in better shape than ever for the spring events. This fall we’ve enhanced the stretching portion of our classes to improve mobility around the ankle and hip joints. Here is one stretch that does more than open up the hip area – it gets you smiling. Fitness should ALWAYS be fun!

Face a wall or railing. Position yourself about arms length away from this wall or railing. Keep your legs and back straight. Hinge forward from the hips allowing your hands to walk down the wall until you feel a stretch in your hamstrings. Stop when you feel the stretch or when your body has reached a position where it is parallel to the ground (do not let your head hang lower than your heart). (Position 1) Hold this position breathing normally for a several seconds. When you are comfortable, raise one leg behind you as high as possible. (Position 2) Hold this position breathing normally for several seconds. When you are comfortable, place the hand that is on the same side as the raised leg on your waist. Hold for a couple of seconds to be sure you are breathing normally. When you are comfortable, turn your hip of the extended leg toward the sky, focusing on keeping the leg that is on the ground straight and the foot that is on the ground solidly rooted toward the ground. (Position 3).

If you are really brave, or you want a good laugh, try removing the hand from the wall or railing so that you are balancing on just one leg!

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