On August 18, the Midsummer Night’s Run organizers included a 15 k walk in their line up of races. Walkers had special bibs, separate division and results posting, and prizes for 1, 2, and 3 male and female. For those of us who participated, the race will be one of the highlights of 2007, with a great route out the Leslie Street spit that offered a stunning view of the Toronto skyline, enthusiastic participants dressed in Midsummer Night themed costumes, terrific volunteers, food and BEER at the finish line party. Check out the amazing WoW results on our website.

Then, last Saturday I made the four-hour road trip to Flint, Michigan for the CRIM Festival of Races. Imagine 2,876 walking participants. Yes, delight! There were 1,214 participants walking 5k, 1,045 walkers in the 8k, and 617 participating in the traditional CRIM distance of 10 miles. What a thrill to be participating in an event where walkers are so welcome. As a participant in the 10-mile competitive walk event I received a front and bib back that was distinguished from the running bibs by being a different colour. This was the first year the organizers held a 10-mile competitive walk that was specifically not a race walk competition. The organizers made it clear that they wanted to recognize the efforts of walkers and their growing numbers in running events. When I arrived at the start, there were course volunteers standing in the midst of thousands of participants, with signs that read clearly COMPETITIVE WALK. Walkers lined up behind these volunteers for the start. Our final results were ranked by chip time. There were monitors along the route to ensure that participants in the competitive walk were not running. The race is so well organized, with so many thousands of participants, complete road closure through university grounds and beautiful residential areas, and a finish line party to rival any self-respecting beer commercial. This is one race I will enthusiastically endorse as worth the drive!

Strength tip :: This is a reminder to those power walkers who enjoy the long distance events, you are an endurance athlete. If your strength training is based on a slow and controlled program with a lot of emphasis on hypertrophy (increasing muscle size), it will be counterproductive to your performance on the race course. So, here are some tips for you endurance athletes: strength exercises should emphasize speed through a good range of motion; in the pre-season period which we are entering now plyometric strength training can increase the anaerobic capacity and lactate threshold of athletes (increased anaerobic power has been shown to be a major factor in the performance differentiation between higher and lower ranked athletes); finally, balance training (which will be part of our fall Strength and Balance classes) plays a very important role in improving musco-skeletal health which is critical to keeping injury-free.

Stretch tip :: Consider this interesting idea I learned at a recent fitness conference: muscle tightness may be considered a secondary issue that reflects compensatory action for muscle weakness. We often find ourselves saying “Oh, my _____ is so tight I need to stretch”. Simply stretching tight muscles could create instability around a joint, if the opposing muscle groups are not simultaneously strengthened. An example might be “tight” hamstrings. Working to develop strength in the quads and psoas groups will provide the appropriate balance to “stretch” the hamstring group while building stability around the hip joint. It may not be easy for you diagnose or treat this yourself, but it’s definitely information worth knowing and an approach that may prove valuable.

Nutrition tip :: Banana alternative. For some reason, the last thing I feel like eating at the end of a race is a banana. The reason there is always a jungle’s worth of bananas at the end of every race is because they are high in potassium – a key electrolyte that can get sweated and flushed out during a long test of endurance. Well, if you are looking for a potassium alternative, here are some suggestions that come close to one banana: 10 halves of dried apricot, a cup of orange juice, half a cup of raisins, 1 cup of plain yogurt, 2 nectarines, or a cup of cantaloupe. Enjoy!

Big Sur International Marathon :: Registration for our favourite event of the year is about to open. On September 1 you can register for any of the Big Sur events. The event that always sells out within a few weeks of September 1 is the 21 miler – our favorite event since it includes all the most memorable points of the full marathon but, hey, it’s NOT a full marathon! Still we do know of a few WoW walkers who are going to enter the full marathon this year (6 hour time limit). New this year is chip timing for the 10 and 9 mile events. Although this is the race of a lifetime many of us are becoming Big Sur addicts – we can’t seem to stop ourselves from signing up each September for the following April. The Big Sur coastline has to be one of the most spectacular and spiritual places on our planet. Even if you’ve never walked a distance event in your life, you can sign up this Saturday; join one of our Marathon Training Level 1 courses in the fall and be ready for our Big Sur-tested hill training program that starts in January. We’ll have you strong and ready to steam by people on the Big Sur hills the last Sunday of April 2008. If you have questions about registering for Big Sur, contact Lee. And be sure to let us know that you’ve registered. We’ve had such a blast the last few years doing the group training and traveling thing.

Fun and more fun :: The first Oakville Half Marathon is coming up on Labour Day Monday and the WoW Power Walking water station could still use some enthusiastic volunteers. I will be out there as the WoW water station captain, making sure you’re all suitably fuelled with marathon cookies (and nut-free alternative). Please contact me, Lee, if you would love to join the fun from 6am to about 10:45 on Monday, September 3.

WoW classes keep you in WoW form! Yes, walking is our thing but our classes benefit from constant evolution based on the latest research in the sports and fitness industry and the best coaches who are all certified fitness professionals. Fall classes are starting within a few weeks, so sign up now. We have a great line-up of Marathon Training Level 1 classes with a new venue in the Beaches East!! Marathon Training Level 2 programs will continue with a little extra emphasis on stability exercises and stretching at the end of class. For those of you who would like to complement walking workouts with comprehensive strength and balance work we are offering Strength and Balance classes in Oakville and High Park. Read our blog for an elaboration on why we have changed the Walk Circuit class to this Strength and Balance class and be inspired to become the best walking athlete you can be.

Words to walk and live by :: The true charm of pedestrianism does not lie in the walking, or in the scenery, but in the talking. The walking is good to time the movement of the tongue by, and to keep the blood and the brain stirred up and active; the scenery and the woodsy smells are good to bear in upon a man an unconscious and unobtrusive charm and solace to eye and soul and sense; but the supreme pleasure comes from the talk. - Mark Twain

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