Performance tip :: Many people begin power walking to lower their risk for joint injury. The challenge, of course, is to maintain a high intensity cardiovascular workout. Since there is so much research pointing to the beneficial effects that high intensity exercise has on mood, health and, most recently, brain function, we must walk fast to get all those benefits. Good form is helpful for getting fast and essential to remaining injury free. Focus on your upright posture to reduce unnecessary load to the low back and land with your front leg as straight as possible, without locking it, to minimize risk of injury to the knee. Landing with a straight leg can be encouraged by doing strength exercises that work through the knee joint to full extension. Stand on one leg with your body positioned sideways to a mirror. Lift one knee up. From that knee-up position (maintaining upper leg position), straighten the leg (the foot will rise) until you can see in the mirror that the leg is fully extended. If you are able to fully extend, or almost fully extend, repeat this extension 8 to 12 times on each leg for 2-3 sets. If you are unable to get full extension, lower the upper leg start position slightly until you can fully extend, then repeat the extensions. If you are never able to fully extend, consider visiting a health professional to determine the reason for the limitation.
Big Sur 2011 :: If you have signed up for Big Sur and would like to join us at the WoW approved accommodation of recent years, contact us by October 13. We have made arrangements for an early bird booking at our favourite Carmel garden get-away.
Local news
Toronto - There are introductory high performance and fitness classes starting in Toronto the week of October 18. Let your friends know and if they join, you’ll get an item of WoW clothing.
Oakville - Save, save at the Running Company’s VIP night on Monday, November 22 from 5 - 8pm. It’s a perfect time to stock up on winter layers and holiday gifts for the power walkers in your family.
Hamilton - Lee will be giving a two-hour workshop at the Runner’s Den in Ancaster on Monday, October 18th at 6pm. The Introduction to High Performance Walking workshop will be the perfect opportunity for power walkers who haven’t found a convenient time or location to complete our 8-week High Performance Level 1 program. It’s also a fabulous refresher for anyone who wants to get more out of their training. Cost is $40 + HST and the class is being limited to 12 people. Sign up now.
Blog :: So much happens in a month, that a newsletter can’t cover it all. Stay tuned to the blog for reviews of races upcoming and past. And, feel free to participate in the blog by sending us pics and stories from your walking adventures.
WoW Power Walking® coaches are
proud to wear New Balance shoes.
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View from the Back by Janet Cawley ::
Dahlias, petunias, rosemary and vegetables. Intervals, stretching, friendship and races. Gardening and power walking. I love them both but have done neither this year.
Having bought dozens of plants this spring, I eagerly awaited a balcony covered with pots of annuals flowering colour, vegetables flowering fruits, and herbs flowering fragrance. I was excited about slipping on my new gloves, digging in the dark earth and placing my delicate charges artfully, tenderly, into roomy pots. I knew my dog would provide some of the fun. Smudge would somehow cram himself into his favourite green plastic pot. Curled in an impossible position, he would oversee my work, joyfully sporting his beard of garden soil.
As for power walking, having bought fantastic new shoes, I anticipated a year of long training walks, hill repeats and sweat. I was looking forward to the companionship of friends, muscling my way up hills and experiencing the thrill of crossing a few finish lines. I would gather more wick-away T-shirts, perhaps score a personal best and end up sporting numerous flashy medals. Enthusiastically, I signed up for a number of races. Despite a nasty winter fall on an icy High Park hill, I was optimistic that I'd be back in fine gardening and walking form before summer. Unfortunately, my elbow had other ideas. It refused to participate in any trowel leveraging or vigorous walking. It decided to take a prolonged vacation. It would be a lengthy vacation from my outside gardening pleasure, but also, from my outside gym. The restrictions depressed me.
After some weeks of the summer had passed, I came to a realization. Although my balcony prisoners remained trapped in their seedling pots, I watered them daily. Although I wasn’t power walking, I walked the dog daily. The results of my less-than-ideal care of flora and fitness proved surprising. Despite my meagre feeding, there was growth in both areas.
The marigolds were blooming, the basil grew, a plum-sized pepper arrived. Their confined quarters had not stopped them from following their natural purpose. On one of our few cool afternoons, I sat on the balcony surrounded by the tiny pots, and I knew their happy resilience reflected my sporting position. Sure, I hadn’t done the type of walking I had planned on, but I had maintained a certain level of fitness. I recognized that just as the plants were fine the way they were, I felt settled, as well.
Next year, when my elbow has healed, there will be larger planters lush with larger greens and there will be one much stronger WOW’er hitting the trails. |
