Here in Canada we are known for making the most of summer. I know walkers who doggedly pursued their training through July and August, but I know many more who enjoyed well deserved horizontal time on the dock, by the pool, or under a tree reading a good book. While we look back fondly at our few fabulous months of beautiful weather, we anticipate the bright, crisp days of fall, beautiful foliage and, of course, race season with all of its training glory.

I decided to keep myself in walking form this summer by entering two races: the Edmonton Half Marathon in Alberta and the 15k walk at the Midsummer’s Night Run in Toronto. I was delighted by the fact that both of these events offered walker registration, walker divisions, and, in the case of Edmonton, recognition of excellence with prizes for age categories. It is so encouraging to discover race organizers acknowledging the effort put forward by the walkers. The ING Edmonton Marathon Weekend featured walker divisions in the 10k, half marathon, and the full marathon. Race organizers treated the walkers to excellent starts and police escorts for the lead walkers in both the half and full events. The escorts raised the profile for the entire division. There were cyclists patrolling the course to ensure that all registrants in the walk were, in fact, walking. The course was beautiful as we found ourselves walking in view of the North Saskatchewan River, even walking along paved paths through the Louise McKinney Park. Aid stations were well stocked and crowd support, especially at the finish, was excellent. All participants were treated to an abundant brunch in the Shaw Conference Centre at the finish line. Find me a race where they feed you more than a banana and a bagel at the finish and I’ll be there!

The Joy of Cheering from the sidewalk! If your legs have been on sabbatical this summer, consider heading to the sidelines to be a cheerleader. Much as I love to train for and walk in events, I relish the times that I spend on the sidelines with my tambourine. If you don’t have a tambourine, grab some pots or any other combination of utensils that will make a ruckus. Go CRAZY. I guarantee the louder you are, the more fun you will have. Encourage people you don’t know, compliment them on their form, their hair, their socks, their butts (!) –whatever it takes to help them enjoy the next few steps a little bit more than if it was empty pavement on the sidelines. When you go, take a friend or family member who has never been to a race. The joy of being a cheerleader may inspire them to experience the joy of being a participant.

Class updates: Fall courses begin the second week of September. Be sure to sign up before price increases come into effect a few days before the first class. If you’ve been walking on your own for a while, consider joining a WoW! Just Get Outside program. We can’t help but notice that participants in these classes just keep getting better all the time. And this fall we are making a small but significant change to our Just Get Outside classes which we believe will improve your walking performance. All of the Just Get Outside coaches will be taking 10-12 minutes at the end of class to work on range of motion improvement around the ankle, hip and shoulder joints. We’ve come up with some special stretches and exercises for the muscles affecting these joints so that you’ve got more power behind every stride.

The journey to Big Sur. If you have signed up for the Big Sur race, and have never taken a WoW Power Walking course, we recommend that you begin with the WoW! Marathon Training program this September. You will then be well prepared for our WoW! Love Those Hills class in January. Heck, even if you have not signed up for Big Sur, take the WoW! Marathon training class this fall so that you can join the Love those Hills class in January. You’d hate to miss out on the fun.

Rave reviews: We’ve been receiving great feedback for WoW’s Simple Secrets for a Great Walking Workout.

Julie from West Hartford, Connecticut says that
“Whatever success I have in the rest of the training and during the Hartford marathon, will be thanks to you”
Jennifer from Richmond Hill, Ontario says, “I have watched the video three times and have down loaded the CD programs to my IPOD. I have been at it for 3 weeks. This week I moved up to the 50 minute program. Unbelievable difference...It's funny - I think of you [Lee] as my personal trainer.”

Simple Secrets for a Great Walking Workout can be purchased online at www.wowpowerwalking.com or at the Running Company in Oakville and Runners Shop in Toronto.

WoW Tip :: More on Milk

Have you been drinking your milk after your strength workouts to build muscle effectively, as we discussed in the July newsletter? Well, if your answer is no, consider this added fluid for thought: milk can boost more than your muscle size. It will increase the serotonin, our favorite feel-good neurotransmitter, in your brain because it is high in tryptophan. Tryptophan is an amino acid that is a product of protein metabolism. Tryptophan, if it can get to your brain, will boost your serotonin levels. More serotonin in your brain results in elevated mood. Tryptophan, being a result of protein digestion, is also available from other sources of pure protein, like turkey, but if turkey is eaten without carbohydrates, the tryptophan will not be able to cross the blood-brain barrier. Fortunately, milk is also a good source of carbohydrate! So, when you drink your milk you are guaranteed that the carbohydrate content in milk will bind to the tryptophan resulting from the breakdown of the milk protein, allowing the tryptophan to reach your brain and produce serotonin. Susan Kleiner, a well respected nutritional researcher from Washington state, recommends milk three times a day (in portions no larger than a cup) to take advantage of milk’s huge potential for feeling good.

So, for those of you taking a WoW class this fall, order a small (insist on the small, not medium) skim milk hot chocolate from the coffee shop after class, sit down with your walking buddies and let the serotonin flow!

Labour Day Coffee and Muffin Walk: Where: the parking lot at the end of Lakefront Promenade in Mississauga (finish area for the Mississauga Marathon).
Directions: Lakefront Promenade is east of Cawthra Road and west of Dixie Road.
Turn south on Lakefront Promenade and drive to the end.
When: September 4, 7:30am
What: 5k, 8k, 12k routes along the lake, muffins and marathon cookies, coffee (ah, caffeine, the last legal drug!) and conversation to follow.
Why: Not every good walk needs to be a training walk or a race
Who: All WoW Power Walkers past, present and future. RSVP to ensure there is a snack for you.

Words to walk and live by:
“You’re always trying to better what you’ve done in the past, always” Tiger Woods, referring to his win at the Bridgestone Invitational, as quoted in the Globe and Mail, Monday, August 28, 2006.

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

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