WoW Power Walking Forum

Totem walking speed drill

2012-02-11T09:35:00.002-05:00

Try this fun drill we did in class yesterday and today.

Find two natural objects that each act as your "totem".

Determine a starting point and set your watch to beep at 45 seconds. Holding one totem, walk as fast as you can until your watch beeps at 45 seconds. Leave your totem at this point. Walk back to your starting point. Holding your second totem, begin at your starting point again and walk as fast you can in the 45 seconds ~ trying to walk further than where your first totem was left. Hopefully,, you have walked further. Leave your second totem at this new place. Return to retrieve your first totem. Pick it up and keep repeating the drill until you have exhausted yourself to the point where you can not reach the totem.

This drill is especially fun on a hill!

Draw upon the power of the totem!

Robbie Burns 8k race

2012-02-02T10:35:00.004-05:00

Aye, there's nothing like a few bagpipes to get a person moving quickly. With last name Scott, I guess it makes sense that I would love the bagpipes. I feel taller and stronger when I hear them. Then there are people who hate the bagpipes. My guess is the sound of them at the start of the Robbie Burns race in Burlington last Sunday made those people want to move quickly away! Whether your feelings about bagpipes are positive or negative, they serve as perfect motivation to move fast!

Power walkers did not enjoy a separate start this year. We had to find a suitable starting point among the running pack. The energy of so many participants is high but it is difficult to know your competition and where they are located. There could always be a power walker ahead that you did not see starting in the pack of runners ahead.

On the whole I think it's better for the sport to have a separate start but I find it interesting that I am often finishing with better personal times when I keep pushing because there could be a walker ahead. On Sunday, as I approached the 6k mark I could see one of the local power walkers, Joanne, pushing as hard as she could toward the finish line. WoW! How did she get way up there? If she could do it, I should be trying harder. And, so I did. Finding a reserve that I wasn't sure existed, I caught and passed her. I owe her a great deal for that. She brought out a strength and speed in me of which I was unaware. She's probably responsible for my extreme need for a nap Sunday afternoon!

After the race, I spoke with her and she, too, tried really hard to catch up to me after I passed her. So, I pushed her to dig deep into her reserves.

Its all a fantastic sharing of energy.

Nature's call on the training trail

2012-01-23T21:38:00.003-05:00

Have you ever had burrs on your butt? Once, several years ago, while making a dash into the bushes on a training walk, I failed to notice that those bushes had burrs. There comes a moment of desperation when you don't care so much about the details of bushes, you just need some cover to answer nature's call. In truth, bushes are a much happier place than many port-a-potties i have visited. It certainly smells better in the bushes.
Still, burrs can be problematic, especially when you discover hundreds of these sticky free-loaders have found a home on the inside of your training pants. They don't improve the comfort level of the rest of the walk and they are a nightmare in the laundry.
So, my best advice is to plan the training walk within the parameters of clean, public toilet locations. Gas stations are a popular stop but they aren't reliably clean and there is always the possibility that the dreaded "Occupied" sign is on the door as you arrive in a desperate state (they usually don't offer multi-stall bathrooms). Tim Horton's and MacDonald's are probably your best bet - they're clean and there are usually multiple stalls. Hotels can be tricky. We look suspiciously unlike hotel guests when we enter covered in 10 winter layers, including a balaclava and Yaktrax. But, oh, if you can get away with it, there are some pretty sweet opportunities for a a moment of luxury - the privacy of floor to ceiling walls, cloth hand towels, possibly hand cream.
As a final word of caution, avoid hiding in any bushes surrounding large public buildings that may be video taping your activity.

Power walking 2012 kilometres in 2012

2012-01-16T13:51:00.006-05:00

This blogger is back!
After a sabbatical from the blog, I have made it a New Year's resolution to tap out a few walking thoughts each week. Although I've been staying in touch through the WoW Facebook page, the blog is more conducive to extended musings.
Today, I am contemplating the great success of our 2012 in 2012 challenge. We have challenged anyone interested to walk 2012 kilometres in 2012. Most people who have officially signed on to meet the goal, are rightly hesitant, yet enthusiastic. Tracking mileage for the challenge can be done by any number of options: Garmin/GPS readings, map run/Google maps, driving the route, iPhone/Blackberry/Andriod apps such as Endomondo. Logging mileage with WoW is done on a monthly basis and is on the honour system. We trust you because the only one who loses out by dishonestly is you! A small prize is awarded monthly to one person who meets the monthly average to attain the 2012 in 2012. Everyone will receive a New Balance discount card for shoes when they reach 800k and 1600k. Everyone who walks 2012 in 2012 will have their name entered in a draw to win a 4-month membership to WoW classes in 2013.
Truly, all the prizes are insignificant compared to the excitement and fun of making a personal commitment to feeling good. While participants are allowed to count treadmill mileage, we encourage everyone to get outside as often as possible. The benefits of your walk will multiply. Studies show the serotonin boost from exercise is magnified by the effects of sunlight.
Yes, the air was frigid in Toronto yesterday but the sun made everything in our path a thing of beauty. Walking along the Martin Goodman Trail, I commented to my walking buddy that I never tire of the walk. What a privilege to be able to train in a city where there is a walking path along the waterfront. And what joy that the city clears that walking path of snow so that the sparkling jewel of a lake can be our constant companion for 18 kilometres. Finally, DOUBLE JOY, I discovered a public washroom at Coronation Park (Stadium oad and Lakeshore) that was open, warm and clean! Hmmm....yes...my next blog should be on the highs and lows of answering nature's call while out power walking!

Oakville Friday Hills class

2012-01-13T07:17:00.001-05:00

Location is Starbucks beside Whole Foods for today because of poor weather for driving.

HEAT ALERT

2011-07-20T12:53:00.003-05:00

Phew! It is REALLY hot. Because there is no smog alert, classes will continue as usual.

We do suggest the following:

Do not attend class if you have pre-existing medical conditions for which your doctor has suggested you are at risk when exercising in extreme heat.

If you do attend class, arrive well hydrated and loaded with electrolytes. Eating a banana, orange, or mango will help shore up your supplies of potassium.

Bring water to class.

Tell your coach, if you feel at all dizzy, light-headed, breathless, or just downright lousy.

Your coach is there looking after your best interests. Be prepared to have a shortened or modified class in extreme heat conditions.

Always feel free to contact us directly, if you have questions about working out in the heat.

HOT WALKING

2011-06-08T15:50:00.002-05:00

Here's what I posted on Facebook today:

You've heard about HOT YOGA? Well, welcome to HOT WALKING. Drink lots of water. Eat an orange for electrolytes. Walk mindfully.

It's not that it's foolish to be working out in the kind of heat we have today (43C/109F) but we need to be mindful of the stress it places on our bodies.

When we sweat a lot, we excrete important electrolytes that keep our brain, heart and entire physiological system working well. Mangoes, bananas, and oranges are all high in the electrolyte potassium. Eat one of these and drink water before you go outside for your workout. Eat another when you return post-workout.

Above all, your workout should make you feel good!

Strength move for walking boot camp

2011-06-02T20:46:00.005-05:00

Sample moves from the Prevention Walking Boot Camp

Side plank with sway. Can be done on the ground for greater challenge or from elbow or even higher elevation for less challenge.

Burpee with three options. Jump out half way, jump out to plank, step out to plank and return to standing.

Squat with leg abduction (side leg press). For greater challenge place one foot on a curb or elevated spot (stair, low bench)

Standing bird dog: Lift leg as high as possible, reach arms forward. Keep belly button pulled in toward spine for all phases of the exercise.

Strength and balance update

2011-05-16T12:32:00.002-05:00

Our strength and balance class in Oakville continues to be wonderful - especially now that we can witness the sunrise and spring blossoms. Please note that we tried 6:15am time slot for two weeks, but decided that 6am is better! We might as well enjoy the light. Please join us.

When walking is brand new

2011-05-09T10:56:00.003-05:00

It's not what I would characterize as perfect power walk form, but my 15-month-old nephew has certainly mastered the robot walk. His joy is palpable. And contagious. Keep your eye out for newly walking people to be reminded of the pure pleasure of being biped.

WoW coaches at Flying Pig 2011

2011-05-07T07:34:00.002-05:00

I don't know about airborne porcine objects, but Karen and Vera sure were flying at The Flying Pig Marathon last weekend finishing with personal bests that smashed their previous times by almost 11 minutes. In just a few years Vera has brought her marathon time down by half an hour!

It's a lesson in patience and training!

Big Sur Marathon, 21 miler, 10.6 miler, and 9 miler

2011-05-02T23:02:00.004-05:00

WoW Power Walkers covered all the distances at BSIM 2011.

The route was changed this year because of a road slide in March that closed the highway just north of Bixby Bridge. The up side of this change meant that those of us entered in the marathon, 21 miler and 9 miler events could walk together to the start from our hotel in Carmel!

The weather was postcard perfect as you can see from the attached photos.

Taiko drummers keep our feet to the beat.

Sublime views keep our souls singing.

Hallelujah is right. Except that we have a full year to wait to do it again.

Doesn't this just say it all. Congrats Meg.

Oakville class cancellation

2011-04-16T08:01:00.001-05:00

for Saturday April 16.

Rain, rain go away.

But then again, April showers, bring May flowers!

Exercise for walkers

2011-04-02T16:33:00.004-05:00

As promised here is a great exercise to work stability muscles.

Take your time. 12-24 reps x 2 sets per leg.

Note start position, with front knee back of ankle, front heel stuck to the ground, back heel lifted and back knee lowered, back straight.

Here is the view from the front.

Twist from the waist, not the upper torso.

Twist to the other side. That is one rep.

Around the Bay Road Race 2011

2011-03-28T14:28:00.004-05:00

Hamilton never looked so good! A clear sky for the 117th presentation of the Around the Bay Road Race meant that as we made out way down to Hamilton Beach and over the lift bridge at 15k, we could soak up stunning blue views of Lake Ontario. Then, on the infamous hilly section along the North Shore Boulevard in Burlington and the dreaded final hill at the Royal Botanical Gardens we were protected from the wind but walking in bright sunshine. Ah!

WoW Power Walkers performed in their usual awesome fashion. The results, now posted on our website, show just how awesome. When looking at the results, it's helpful to understand that there were several people wearing "walk" bibs, who clearly ran most of the race.

Check out Coach Vera coming in for her best finish ever at the event.

And here is the ghost of WoW laying out some inspirational chalk messages at the start area. (Photo credit: Helen Battersby)

Vernal equinox aka FIRST DAY of SPRING

2011-03-20T12:07:00.004-05:00

Pictures hardly do justice to the first day of spring. The visuals heralding spring are less powerful than sensory perceptions of fragrance, sounds, and the general enthusiasm of all creatures. Still, here are my three contributions to visual capture that made my training walk today so wonderful.

From top to bottom. Sea-brick sculpture on the beach, divers braving a chilly Lake Ontario, and a robin.

My smile moment of the morning came from this exchange between a pedestrian and a diver.

Pedestrian: "How's the water today?"
Diver: " Wet, cold, and crappy. PERFECT."

Spring enthusiasm has been let loose.

Catalina Island Marathon

2011-03-12T20:46:00.005-05:00

I estimate we climbed 4300 vertical feet in today's Catalina Island Marathon. Climbing was one thing, going downhill was another. This is the first race in many that I have suffered. And it was all on the downhill. I kicked a rock so badly (did I mention it is a trail race), I think I lost a toenail to it. I have my first race-induced blister ever on my left heel, It's about the size of a toonie if you put it on a rail track and let a train run over it (kind of how my legs feel right now). And I wrenched my right knee.

But, what a beautiful race. We left on a boat at 5am, in the dark, to follow the eastern coast of Catalina Island up to Two Harbours. It is called Two Harbours because there are literally two harbours, each on either side of an isthmus. We landed at one harbour and walked over to the other harbour for the start. (I look pretty happy before we started!)

After that it was all about uphill, downhill, uphill, downhill, more uphill, more downhill, one giant uphill until the final gruelling downhill that dropped almost 1600 feet over two miles.

The race went through the interior of the island making tracks on dirt road and trails to Avalon harbour from where the boat left in the early morning. I include a few photos to give you a sense of the incredible beauty.

P.S. they had a walkers start, but I was encouraged to start with the runners considering my expected finish time and because results for walkers were not "official". When a race has a walking start, I'd really like to see it offer a proper walking division.

Chilly Half Marathon 2011

2011-03-09T19:37:00.004-05:00

If you woke up on race morning for the Chilly Half and groaned, imagine how the organizers felt! While it looked like a winter wonderland from the comfort of my kitchen, coffee in hand, it was not a walking wonderland on the roads.

The first challenge was getting to the race. The highways were snow and ice covered. As I carefully made my way along the rutted QEW, I was grateful that the other cars and trucks were behaving sensibly. Once I arrived at the race site, it made no sense to go up and down the roads warming up as I knew it would just be another hour with cold, wet feet.

Walkers were supposed to have a separate start after the runners. A few blue walking bibbed participants had to be pulled out from among the runners. Ultimately, we were set off rather unceremoniously while runners were still crossing the start line. This made it impossible to see if walkers were running.

While the start was somewhat frustrating, the organizers had a cyclist on the route who was monitoring the blue bibs to ensure they were walking. A few people were transferred to the running division. This attention to the walking division did make for much happier walking division participants!

HUGE kudos to the enthusiastic volunteers on the course - especially the WoW Power Walking water station gang at 18k. it can't have been easy to stand in that slush and ice for more than 4 hours - looking and acting so enthusiastic.

Class updates for March 4 & 5

2011-03-02T20:36:00.003-05:00

Class for Friday March 4 is at RBG!

Class for Saturday, March 5 is NOT RBG, but at LaSalle Park. People who are entered in the CHilly Half on Sunday will be instructed to participate in half the class! Then, it's off for coffee and pick up race kits!

See you there.

Lee

Please note: I erroneously put the exit off 403 as Walker's Line. the Exit is Waterdown Road. Takes you south to Plains Road (and then turns into LaSalle park Road).

Squat series for ROM at the hip joint

2011-02-20T16:54:00.008-05:00

As per our February newsletter, I am recommending incorporating squats and walking lunges into our weekly workout to balance the tension around the hip joint that can occur after walking in snow and icy conditions for several weeks.

Here are some pics of the squat series as promised.

Group walk Feb 6

2011-02-05T17:23:00.001-05:00

This link should take you to the routes for the Feb 6 walk.

http://www.mapmyrun.com/s/profile/canada/ontario/leescott

Groundhog Day Class cancelled

2011-02-02T07:10:00.005-05:00

We LOVE winter walking but we do not love winter driving. Class is cancelled for this morning in Oakville and tonight in Hamilton and Toronto to help the plows clear the road.

Also, how do you think the poor groundhog has fared and what does it mean if he doesn't come up at all?

I guess shovelling is our workout today. Remember to use your hips not your back - squat to scoop!

We love winter walking!

2011-01-19T09:41:00.002-05:00

Here's our intrepid Sunnybrook gang out for a power walk before everything in Toronto turned to ice. And we're not one bit jealous of Coach Krista who is in Mexico. No. Not at all.

Extreme ice!

2011-01-19T07:30:00.002-05:00

Extremely treacherous conditions on the roads and sidewalks of Oakville this morning mean that we are cancelling the WYBO Fitness 2 class at 9am. Salt your sidewalk!

Oakville 7am class update

2011-01-15T05:50:00.003-05:00

5:50am: Snow in Toronto, but clear in Oakville. For now the plan is to keep the class at LaSalle Park but Karen will coach. If the roads are deemed slippery by Karen, we will post a class location change.

Winter hill training begins.

2011-01-08T17:51:00.003-05:00

And ends!

(Photo from Vera at her High Park class - guess she knows how to work 'em!)

Walking divisions

2011-01-06T12:14:00.003-05:00

For 10 years WoW Power Walking has been committed to challenging the status quo on the traditional view of walking. The traditional view is reflected in the derogatory modifier, "just" that often precedes the word "walking". As in, he is "just walking" the marathon.

You would think that 10 years on, when so many walkers reliably pass participants who run-walk events, that we would be seeing more races committed to recognizing the special effort it takes to train to use the walking gait only from start to finish.

We have all experienced the sensation when walking as fast as we can that running would be easier. That place of effort where walking is a greater challenge to both muscles and cardiovascular ability than running is a sweet spot because the risk for injury to the joints is much lower than running.

The mechanical advantage for speed resulting from the spring action of joint use in running is real but it does not negate the very real workout and fitness levels that can be obtained from power walking. The speed advantage of the running gait does suggest that walkers should be compared on the race course to other walkers, not to runners.

I urge all power walkers to request that their local race organizations recognize the special walking effort. Encourage walk divisions with separate result postings including clear guidelines on walking and follow-through on compliance to these walking guidelines. Offer to help with this. Many race organizers see it as an added complexity that makes race day logistics too challenging.

I believe it's a matter of will that walkers be recognized in separate divisions in races and I believe our collective will should be strong enough to make it reality.

Please post any of your ideas as to how we can make this happen here!

Counting meteors on night walks

2010-12-15T16:46:00.001-05:00

No pics of this...but last night during walking class, I saw two meteors fly through the skies. I guess that was the reward for walking when the temperature was -20 degrees Celsius with the wind chill.

There isn't always such an obvious reward but there always is a reward - whether it be the resulting vital state of mind and mood, the beauty of white snow against holiday lights, or the companionship.

It's always good to get out.

Exploring

2010-11-23T08:11:00.003-05:00

The first snowflakes fell on Toronto and a few intrepid power walkers headed to the beach! Well, why not? This bit of wishful thinking took place at Sugar Beach along the creeping revitalization stretch of the Toronto Harbour waterfront. It's good to take a moment to investigate sights off the training route - our version of "smelling the roses" .

Athens Classic Marathon, 2010. What a foot race!

2010-10-31T11:02:00.003-05:00

The 28th Athens Classic Marathon is over and what a maraathon it was. The management of more than 16,000 particpants was perfection. This is no small feat for a race organization that has seen only about 3,000 participants in recent years. Local citizens lined almost the entire route, some offering olive branches. Children were excited to high-five competitors. Bravos were shouted from corners, apartment baclconies, bridge overhangs, and especially along the last kilometre before we entered the Panathenaic Stadium.

It was sunny and hot enough that we were pouring the plentiful water over ourselves as much as drinking it. The view of the hills at the Marathon, the very same protected by the Athenians from the Persian invaders 2500 years, were covered in olive trees as they were then. My corral, block 6 Orange, happened to be alongside the marathon flame which has been lit all year to celebrate the 2500 anniversary of the battle. Cities around the world that are hosting marathons are invited to bring the flame to their marathons. In Toronto, it arrived at the end of September for the Toronto Waterfront event. Look for it, if you are attending any big city events before the end of the year.

I am having some trouble uploading photos to the blog from Athens but there are a few key ones posted on my Facebook page. Check them out. You can access that page by clicking on the Facebook icon at the bottom of any page of the wowpowerwalking.com website.

Original marathon course

2010-10-29T05:13:00.002-05:00

The Athens Classic Marathon is celebrating the 2500th anniversary of the battle of Marathon this Sunday. I am here to walk the closest thing to the original route Phedippides took from Marathon to Athens to announce Athenian victory.

We will cross the finish line in the stadium built for the first Olympiad held in 1896 in which the Marathon was the highly anticipated final event.

There is a power walking division although the organizers insisted that faster than 6.5 hours register as a runner. Power walking results will not be posted separately apparently. All things change in time, often for the better, so I hope this marathon will soon recognize power walkers of all speeds and post results!

More details and photos to come soon. I need to go find some Greek coffee!

A Power Walker among runners

2010-10-20T13:58:00.005-05:00

The weekend of Canadian Thanksgiving I walked the Victoria Half Marathon. There is no walking division in this race but it is a glorious route and the crowd support is in encouraging and consistent. I felt the special date of it this year - 10th day of the 10th month of the 10th year - had a positive karmic feel to it. So positively karmic, in fact, that I somehow managed to convince my entire family (3 sons, husband, sister and brother-in-law!) to participate in race day. We didn't all walk, and we didn't all pace each other, but we were all out there!

The attached link will get you to a video finish of me with a lot of runners. All through the race I was wishing there was a walking division since I have felt strongly for several years that walking divisions set a new standard for walkers - a standard that promotes improved fitness through walking.

When you see my finish in the attached video, it gives you an idea of how my finish time listed with the runners does not really do justice to what I am doing. This is true for all people power walking a race as fast as they can. Let's keep pushing for walking divisions and recognition of the walking competitor.

http://www.brightroom.com/view_user_event_video.asp?EVENTID=61987&BIB=10057&LNSEARCH=1&PWD=

Actually, it's quite nice out

2010-10-06T12:59:00.004-05:00

The rain has been following us walkers and the laundry is piling up.

I've been hearing the tink, tink of rain drops on my kitchen skylight a little too frequently in the past few weeks. I admit, when I hear it, my heart sinks. Another cold, soggy walk that will require hot ginger tea and a bath when I return.

Of course, when you're a coach, you show up. Rain or no rain.

Here's the thing. EVERY TIME I have been out in the rain over the last few weeks, within 10 minutes I end up saying to someone, in complete honesty, albeit with a dash of incredulity - actually, it's quite nice out!

Dress well. Get outside!

Lotsa good walking butts!

2010-09-28T07:28:00.009-05:00

Here is the rocking walk star Tam family team - each an age category winner!

It was a spectacular weekend for walkers as the KW Walking Classic in Kitchener Waterloo celebrated an overwhelming response in both quantity and quality of walking participants at their third annual event. There were some butts in serious workout mode on that course!

This year the organizers introduced a half marathon and the distance drew more competitors than either the 5k or the 10k events. Each event fielded more than 200 participants.

Four judges on the course ensured that everyone was walking according to the Common Sense rules posted on the race website.

The course was a challenging series of rolling hills, the start and finish areas were well organized, and there were some yummy snacks at the finish. I liked the protein on offer including peanut butter and cottage cheese. We need carbs before the race but we need carbs and protein within an hour of finishing.

Being the geek that I am (and isn't there a little bit of geek in all of us?), I love the fact that the last 1/4k leading up to the finish area we pass the Perimeter Institute - a gem of a research institute that can claim Stephen Hawking as a regularly visiting Distinguished Research Chair . The building is featured in a book called "1,001 Buildings You Must See Before You Die: the world's architectural masterpieces" .

The KW Walking Classic belongs in such exclusive landscape as a gem and a masterpiece of a walking race!

An inspiring walking community

2010-09-19T21:50:00.003-05:00

Behold, TEAM DARRELL. Built in a mere six days - but, oh, the enthusiasm, accomplishment, and inspiration!

With an estimated 75 team members (we lost count!), TEAM DARRELL was a stand-out at the Oakville site of the Terry Fox run today. We also lost count of all the money that was raised on behalf of Darrell for the Terry Fox Foundation but our best bet puts it at over $10,000.

If you are reading this and you did not get a chance to participate with our team or in a Terry Fox event, the opportunity is not lost! You can still donate. Go to www.terryfox.org and look for TEAM DARRELL.

If you have walked a marathon, you know that little steps eventually make it to a big finish. It's the same with our goal to support Darrell and the excellent work of the Terry Fox Foundation. Getting to the end of cancer seems like an overwhelming task but, like the marathon, it will be finished, one step at a time.

Thank you to everyone who came out and everyone who supported us with donations. You made today a good day.

What's that race doing at the end of my training walk?

2010-09-14T07:59:00.005-05:00

The most recent issue of Runner's World suggested a training strategy for long training runs of ramping up the speed for the last 5 to 8 kilometres. By extension I think we can do the same with long training walks. The idea makes sense to me. Just when the training walks get slow and tiring, pick up the speed to race pace. The challenge is making it happen. I'd probably need a large dog chasing me to pick up the pace!

So, when I recently realized that I could incorporate the inaugural Bang and Olufsen 5k race into the final 5 kilometres of my planned long training walk last Sunday, I signed up. Being in a race, I thought, would ensure I walk at race pace.

Waking up early Sunday, I walked through a quiet city ending up in celebrity village - Yorkville during the Toronto International Film Festival - where the start/finish line was in place. No, A,B, or C grade celebrities in sight, though there were lots of black limos and security types hanging around the entrance to the Four Season's hotel. There wasn't a lot of time to search them out since I arrived in time to get my timing chip and walk a lap of Queen's Park to stay warm before the start.

While there was no walking division, a funny thing happens when I cross a timing mat. I get competitive with myself! Even though I had walked 17k to get to this race, it was like those 17k had not been walked. I wanted to finish in a good time - darn it!

The weather was perfectly cool and overcast, the course was flat and easy to follow, the bagel at the end actually had slices of cheese, lettuce and tomato, and there cinnamon buns for the craving!

Best of all a cheque for $10,000 was handed over to the YWCA Elm Centre as part of the awards festivities. Like I always say, these races are win, win, win.

Early morning walk in Halifax

2010-09-05T20:03:00.002-05:00

George's Island, 0700 hours. Morning after Earl, from the Halifax boardwalk.

Hurricane or sunshine - the morning walk is a gift.

2010-09-04T09:30:00.003-05:00

Doesn't look like much from my blackberry camera but this is the view from the Citadel looking out to the harbour as Hurricane Earl powers in to Halifax at 0700 today. I managed to sneak in my morning power walk just before the weather got wild. In its marathon along the Atlantic coast Earl "hit the wall" and downgraded to Tropical Storm.

As my hotel window shakes, I am grateful for Earl's bonk!

Yesterday's morning walk was almost on a treadmill. Blasphemy! When the door to the hotel fitness centre was locked at 0620, I was forced out into the land of big box stores in suburban Halifax - not a venue of preference. In the end I am grateful for the lock-out. Just 50 meters from the hotel door, I discovered an idyllic path cut into the green space of the surrounding housing developments of the Bayers Lake area. Here, I came in close contact with three deer who were trying to eat an undisturbed breakfast in the peace of a suburban garden. Either they were famished or that garden held some tasty treats, as I was an arm's length away from three pair of eyes daring me to munch on their lettuce.

Too bad I thought I'd be in the fitness centre, so I did not have my camera.

Lesson learned, again.

GET.

OUTSIDE.

Training in summer

2010-08-18T11:45:00.003-05:00

At the beginning of every summer since I began walking marathons, I predict there will be more time to complete training than the previous summer. It never happens. Between invites to cottages (yea!!!), the schedule of my children (boo!!!!), and severe heat (another boo000!!!!), it's all I can do to squeeze in coaching, a couple of short walks in a week, and a long training walk every other weekend.

If you are lucky enough to be attending class on a somewhat regular basis, you are probably doing well to maintain any pace gains you made over the mild winter of 2010. If class has been eluding you, try to get in some short walks with short walking sprints a couple of times a week. Even a 10 minute warm-up, 20 minutes of sprints, and a 5 minute cool down will do the trick to help you maintain your spring race pace.

If you've got race plans for the fall, you must be on top of your distance so your body is ready for the endurance. Having said that, you need intensity training. Intensity keeps your cardiovascular system in top performance shape.

So, get to class or do some sprints on your own. You will feel the difference in your performance!

Explosive Exercises

2010-08-14T12:34:00.004-05:00

As promised - exercises described in our August 2010 Newsletter.

Strange encounters of the inukshuk kind

2010-08-04T21:10:00.004-05:00

I received this photo from Karen and Vera who discovered these inukshuks in the Humber River while walking their 28k training route - a spontaneous eruption apparently.

Well...they weren't there last week.

Another reminder that fun things happen outside. Chances are you won't find a watery field of inukshuks in your basement when you get on the treadmill.

Tell us about fun things that have happened to you on a walk!

Lifejacket anyone?

2010-07-23T10:36:00.003-05:00

Monsoon season in Oakville? Yes, you can see there were just a few of us who put on our Happy Face and went out in today's downpour.

That gush of water behind us? That's water pouring off the road and down a 6-foot rain sewer. Even 6 feet wasn't wide enough as you can see by the pressurized blast of water.

Cheated death again on the walking trail.

*Thanks to fellow walker Shelagh for the photographic record of our antics!

Race preparation

2010-07-22T09:49:00.011-05:00

Stir up the Athenian youth to merriments!

Yes! It's time to start thinking about my costume for the Midsummer Night's Race on August 21. Last year we looked pretty sweet, if I do say.

I know there are people embarassed to be seen in a costume and count me as one of them...but experience has been a good teacher and to really appreciate the spirit of this evening race I must throw caution to the night faeries, fair maidens, and worthy gentle men.

You too can register at http://www.amidsummernightsrun.ca/

DAY SEVEN Plank with leg abducion

2010-07-11T08:39:00.003-05:00

Here is the last exercise of our seven day project! It's been fun for me and I hope you use each exercise at least 2-3 times per week. You'll notice a difference in 4-6 weeks.

We'll do this again soon!

Lee

DAY SIX Side lying lateral leg lift, with variation

2010-07-10T09:05:00.004-05:00

It's a beautiful morning in Sarnia, Ontario to walk and exercise beside the St. Clair River.

Of course, these two exercises can be completed indoors but it was important for me to get out of my tent (the princess and the pea had nothing on sleeping in a tent!).

I suggest two sets of these exercises (switching sides, so 8 sets total). Inhale as you lower the legs, exhale as you lift. Belly button to be pulled in toward spine at all times.

DAY FIVE Tricep dip with variation

2010-07-09T03:52:00.002-05:00

Here is a variation on the basic tricep dip. This can be repeated two to three times. Keep breathing through the entire exercise, focussing on the exhale as you move from the low poition to the high position.

HEAT! HUMIDITY! SMOG!

2010-07-08T09:19:00.003-05:00

Sadly, another triple alert day in the GTA. We are cancelling tonight's peripatetic class in Oakville. We need to respect our bodies and our planet in this weather.

Reminder! Try the exercises I have been posting here as an alternative to strenuous walking intervals.

Right now the weather forecast would sugest class will be ON for Friday morning class.

DAY FOUR Side planks with rotation

2010-07-08T08:10:00.005-05:00

These exercises work your arms in an isometric contraction as well as core muscles (abs and back). Maintain a contraction through the abdominal muscles visualizing pulling the belly button toward the spine. Keep the head pulled back in line with the spine, shoulders stacked one over the other, and hips pulled up to make a straight line from head to toe. 12 repetitions for 2 or 3 sets. As in yesterday's exercise, small weights could be added to the non-supporting hand, but I recommend no weights to start as you become mindful of body position and movement.

As always, if this hurts a joint, consider an alternative. Some people find this position challenging for the wrist. If that is the case, you can rest on the elbow of a bent arm.

Post here if you have any questions.

DAY THREE Overhead press, tricep press

2010-07-07T08:36:00.002-05:00

These require mindfulness! Take them slowly and thoughtfully. Three sets of 12 reps for each of the two exercises is a great way to practice.

Oakville WYBO HP 3 class cancelled today

2010-07-06T12:50:00.003-05:00

Authorities are recommending that environmental conditions can be dangerous for people exercising outdoors today in the GTA. Air quality has decreased since yesterday so it is also being requested that people car pool and/or take public transit. In light of this, we are cancelling the peripatetic class that was to meet tonight at Clanmore Montessori.

As you know, we HATE to cancel class. As an alternative, may I suggest practicing the two exercises that were posted on this blog earlier today and yesterday!

We may or may not be able to make up for cancelled classes. We will keep you posted.

DAY TWO Walking plank

2010-07-06T12:20:00.004-05:00

This is fantastic for abs and arms - a total body exercise! Keep the belly button pulled in toward the spine as you execute the move.

It's tough. And we love tough. If you find the motion across the floor is beyond your strength abilities at present, you can progress to the walking part of the plank with this proression: get into the stationary straight arm plank and simply lift the hands one at a time just a little off the ground to challenge both arms and abs. Once you feel strong enough, use your slippery socks to let your feet slide while you walk the hands forward and then back along the floor until your arms/abs are fatigued. Fatigue means you have challenged your muscles and you will get stronger from that challenge!

You could also move along the floor from a bent arm/elbow position, if you find your wrists and/or shoulders are strained.

Remember: there is always a variation that suits you! If you need some help, post a comment here.

DAY ONE EXERCISE: Lunge with Variation

2010-07-05T16:57:00.004-05:00

As promised in our latest newsletter, I am posting a strength/stretch exercise every day for 7 days in a row - starting today. This should give you some new ideas for the end of your walk. Over the the next 7 days, after checking out our blog and viewing the exercise on the video, write the name of the exercise down on a piece of paper and put the papers in a bowl or box by your door. When you return from your walk, choose two papers at random and complete those exercises, 2 sets of 12 each! Let us know how they go by posting on the comment section here!

Exercise note: Sock has been removed on the foot of the stable, loaded leg. A bare foot offers good proprioception challenge. The other socked foot allows for easy sliding on the floor. If you have only carpet, put the sliding foot on a paper plate or frisbee to allow the sliding motion to happen over the carpet.

** Do not continue this exercise if it hurts at a joint, especially knee or back.

Mississauga Half Marathon Walk Division

2010-05-19T09:18:00.004-05:00

Note to self: Whatever is said on a race course can be heard by anyone within a 3 meter radius.

What I heard from within my personal 3 metre bubble while walking the Missisauga Marathon on Sunday was encouragingly positive. Surrounded as I was by runners, there were countless times when I overheard runners making comments like "WoW, she is walking faster than we are running." or "One of these days I am going to walk these races."

I like hearing those comments. Not because I need the personal pat on the back, but because I like that the running community may be finally understanding that to walk an entire race as fast as you can, is an athletic achievement. More of an athletic achievement, and truer to the spirit of the marathon competition, than using a run-walk strategy.

Do one thing really well.

So my only disappointment on Sunday was to discover that the race results for the half marathon walk division clearly included participants who ran the course. The formidable effort by walkers who train to walk fast and who do walk the entire race distance is entirely undervalued when runners enter the walk division. Including their finishes in a walk division contaminate the results. It is my intention to encourage and to help facilitate a monitoring system of walk divisions so that the results list only competitors who have walked every step of the race. This will raise the bar on walking fitness.

It seems to be a long road (a marathon perhaps?) to alter the cache that running has over walking. I'm up for the challenge - one step at a time, one step at a time.

This blog has moved

2010-04-29T09:19:00.001-05:00

This blog is now located at http://wowpowerwalking.blogspot.com/.
You will be automatically redirected in 30 seconds, or you may click here.

For feed subscribers, please update your feed subscriptions to
http://wowpowerwalking.blogspot.com/feeds/posts/default.

Big Sur Marathon 2010

2010-04-26T08:23:00.005-05:00

The Big Sur Marathon starts with a 3am wake-up to make a 3:45 bus from Carmel that will take us to our start line. For those of us who walked the full marathon, that means making our way along the inky black Pacific coast to the Big Sur Ranger Station. For walkers entered in the 21 miler, they headed to the Andrew Molera Park, 5 miles north of the ranger station. Finally, there is the option to walk the 10.6 mile event leaving Rocky Point (oh the view!) or the 9 miler starting at the event finish line in Carmel and tours the unique Los Lobos Sate Park.

I knew we were in for a spectacular day when not a wisp of fog could be seen on that dark drive down the coast. The Point Sur lighthouse swooshed around the blackness for most of the drive, the stars and the milky way clearly visible through the tired glass of our school bus windows.

Once the sun cleared the horizon, the Big Sur coast boasted its finest views like a proud peacock. Audible gasps from participants could be heard at frequent intervals during the race - passing Point Sur Lighthouse, climbing Hurricane Point, snaking our way down to Bixby Bridge, catching the vista toward Rocky Point. Add to this the fun of the new mile markers, the joy of the volunteers, and the beauty of the hand-made medals at the finish line and you have the best marathon day.

Twas the night before Big Sur

2010-04-24T23:16:00.005-05:00

...and all walkers are well hydrated, fuelled, and trying to get some sleep. Good luck! We're too excited and too terrified we will miss our buses. Those of us walking the full marathon need to be on the bus at 3:45 am, those walking the 21 miler are climbing aboard at 4:30, and 10.6 mile walkers at 6am.

It was a glorious day beside the Pacific and we are hoping for more tomorrow. Pics are not posting tonight...so I will try for some tomorrow.

...pics added! Top: our WoW gang after our early Saturday morning walk along Carmel Beach. Bottom: Coach Jill, in her Boston 2010 jacket - half way to completion of the Boston to Big Sur challenge!

Walking the Boston Marathon

2010-04-20T07:03:00.002-05:00

Yesterday, WoW Power Walking coach Jill Pettit, with her husband Jay, walked the Boston Marathon. Yes, the Boston Marathon which requires qualification times for entry!

Their times were amazing: 5:02:51 and 5:17:57. And that's just half the story. This Sunday the pair will walk the full Big Sur International Marathon - from Pfeiifer State Park to Rio Road, Carmel. They will be feted as two of a a mere couple of hundred who have completed the Boston to Big Sur Challenge 2010. And they will be the only two to have achieved that impressive feat with one foot on the ground at all times, walking!

I'll have more for you after the race!

Pre-race fun at Around the Bay

2010-03-29T06:35:00.004-05:00

I found the perfect place to write inspirational chalk markings on the Around the Bay 30k Road Race route yesterday. The last "heart-break" hill, which would be more appropiately named "soul-destroying", at the 26k mark is normally closed entirely to traffic. This means that before the race, I could park my car at the barrier, walk down the hill, and write the chalk messages on the road without having to worry about traffic.

About 5 minutes into the task, I heard a powerful engine come up behind me and, as I glanced over my shoulder, a police officer pulled up on a powerful and large motorcycle that looked like a smaller version of the Hindenburg. (My son thinks it must have been a BMW - for those who want to know) He came to a stop and cheerily asked. "OK, who are you rooting for?."

Sadly, he had just barely spoken the word "for" when he toppled backward, the bike almost falling on top of him. He rolled down the hill and into the gutter. He looked more mortified than cheery as he lay stranded on his back in the grass.

Tactfully, I hope, I asked if he was OK. Seeing his cheery face turn red with mortification, I thought it best to proceed with my chalk messages. He certainly didn't want me helping him out of the gutter!

After a few minutes of me tactfully ignoring his attempts to right his toppled motorcycle, I realized he may genuinely need some help to get it back on its wheels. So, with me pulling and him pushing, we got the blimp standing and ready to roll.

Without a word further, off he drove!

Another race, another good story! (no pic out of respect!)

Chips that follow your every move

2010-03-26T21:05:00.005-05:00

On Sunday I am walking the Around the Bay Road Race. While I do so, my timing chip will be sending signals to Facebook so that if anyone cares to, they can follow my every move over the course.

Well...maybe not my every move, but timed updates. It's a brave new socially, digitally networked, walking world.

The main purpose of this race is a training walk for my two destination races this spring in Big Sur and Ottawa. I hope my ego stays in check. It may be a challenge to maintain a training pace, not a racing pace, in order to impress all those Facebook friends who will giving up their Sunday to watch my race updates!

Wish me luck and stay tuned!

Get out the green

2010-03-15T09:22:00.004-05:00

We're talking serious green at the St. Patrick's Day 5k walk for the Achilles Track Club - a wonderful race that supports disabled athletes.

The WoW team showed up in their greenest finery. Sadly, I showed up without my camera, so I am begging anyone who has some pics to send them to me.

We love this 5k event that supports a very deserving, and often overlooked, local charity. The short distance offers a perfect opportunity to get family and friends involved who don't enjoy long distance walking. (It's a sneaky way, to get them hooked!) Challenging winds and rain did not deter participants from walking, running, or smiling!

It was perfectly fitting that this race, which supports and features so many disabled athletes was timed coincidentally with the 2010 Paralympic Games.

Chilly Half Marathon not so chilly!

2010-03-08T17:01:00.004-05:00

I awoke yesterday to a clear sky and perfect half moon, filled with excitement and anticipation for my first half marathon of 2010. The weather was idyllic - unseasonably warm. I could leave my snowpants, balaclava, and merino wool gear at home. That made getting out of the house much easier, theoretically. You know when you have that niggling feeling something important has been forgotten?

I left the house on time - a sure sign that I should review my list once more.

Sport beans? Check. WoW signs? Check. Chalk for inspirational words on the race course? Check. Racing shoes? Check. Sunblock? Check. Gloves? Check. Clothes for after the race? Check. Sunglasses? Check. Peaked cap? Check. Watch? Check.

Check.Check.Check.

It wasn't until I was 25 minutes down the highway, fully committed to the morning, when I remembered I had left my race number bib and timing chip in the entrance hall to the house. I could race with just about anything else on my list left at home - but not those two items.

Forever grateful for my IBBH, who was leaving 45 minutes later than me to go to the WoW Power Walking water station, I phoned home and sheepishly ask if he could meet me near the start line wth enough time to pin my bib to my pants and attach the chip to my shoe.

Luckily, for this absent-minded walker, it all worked out and I was able to race legally! Even better, it was a stellar day for all WoW Power Walkers. We may have had the advantage of the BEST cheering section from WoW water station volunteers, but even with that we ROCKED the course and won lots of age category prizes to prove it. Results will be posted soon on the website.

Of long walks

2010-02-22T21:17:00.007-05:00

Not long ago I measured the number of steps I took to complete a 26k training walk. The total? 31,191. I dare not clip that pedometer on my hip again now that my walks are over 30k.

Many of us are spending the better part of either Saturday or Sunday walking our endurance walks in preparation for upcoming half marathons and marathons. We face challenging distances in the most difficult season. And that's not the least of it. Often we have no idea where to find a bathroom!

A couple of weeks ago, after counting on the availability of a washroom that had been available on previous walks, I found myself reduced to squatting between bushes and building in a desperate move to stay dry. It was a warm and sunny spot that seemed far from curious eyes. It wasn't until after I had pulled up my Canada red underpants and my winter tights that I considered the possibility the building might have camera surveillance on all corners. While it's unlikely my winter white glutes will be making any viral apprearance on youtube, it has crossed my mind that outdoor urban squatting is not part of most ordinary workouts.

But then anyone willing to take on the training for a marathon or half marathon are not setting themselves up for ordinary.

No pics attached for obvious reasons!

Strength tip for February 2010

2010-02-14T15:19:00.003-05:00

Here is a video of the whole body strength tip described in the WoW Power Walking February Newsletter. Enjoy!

Vancouver Olympics and WoW Power Walking connection

2010-02-14T12:53:00.003-05:00

In December we touched the torch. Over the coming days of the Olympics we are privy to an insider's view of the Richmond Oval.

Last December we were so thrilled for WoW Power Walker Jeff Guthrie who carried the Olympic flame in Kingston, Ontario and who returned to Oakville bringing the unlit, but torched, torch for us all to see.

Now that the Olympics have begun we have a WoW Power Walking connection to what's going on in the stunning Richmond Oval, site of long track speed skating. One of our most committed walkers, Carleen Carroll, is acting as a public relations volunteer at the venue.

I recommend Carleen's blog which she is writing for the local paper, the Oakville Beaver. It's the next best thing to being there!

http://www.insidehalton.com/listing/blog

Toronto pedestrian deaths

2010-01-27T15:46:00.004-05:00

The first three pedestrians killed were shocking enough. But 14? In three weeks? Toronto streets are getting mean.
While there is no easy answer to why these deaths have occurred in such quick succession, my feeling is that if we are being mindful at all these days, it's only in yoga class. Even there, we are being mindful only of ourselves.
Our mindfulness needs to extend beyond our own chakras. We are all drivers, we are all walkers - we are all traffic. Maybe, no matter what the signs say, we just simply need to watch out for each other.

Beside the Bow River

2010-01-19T15:22:00.004-05:00

According to Google maps, it is a 3212 kilometre, 25 day, 23 hour walk from my house to that of my brother, a proud Mountie, who is now stationed in Calgary, Alberta.

Twenty-five days and 23 hours to walk from Toronto to Calgary is an astonishing recommendation.

I have used Google maps when I am visiting a city to determine how long it will take me to get from the hotel to, say, a coffee shop or an art gallery. It is usually accurate within 10 minutes. Of course, for this purpose, I need neither pee breaks nor fuelling and hydration stops.

When I plunk in my address and that of my brother's, I assume Google is just relaying how many hours it would take to walk that distance without any breaks. Still, I am left with untold questions. Will I be walking on highways? Will I be walking on gravel shoulders? Is there any way to determine where I can get food? Where I can sleep? Most importantly, is this an accurate time prediction? Can a Google program that accurately predicts a 10 minute city-walk really estimate a cross country trek?

I feel a project coming on!

In any case, on Saturday, Air Canada helped me avoid the high risk of blistering and frostbite that such a walk surely would entail in winter. I flew to Calgary where I walked a mere 22 kilometres of the Bow River Trail (and visited aforementioned brother) in just under 3 hours - including a pee break under a bridge, a short detour near the Calgary Zoo to avoid ice, and a walk up the stairs beside Prince's Island Park to catch a glimpse of distant Rocky Mountains on the horizon.

I liked my walk. You can understand from the photos above - the first taken at the beginning as I headed east along the south side of the Bow River toward downtown and the second taken at the end after I had walked along the south trail out past Inglewood and returned back via the north trail, crossing again to the south side over one of many pedestrian-friendly bridges.

I haven't ruled out the long, scenic route to Calgary but for now this taste of Canada's Stampede town was magical.

It's all in the group

2010-01-09T13:58:00.004-05:00

Nine days into January and the walking is superb. Cold but superb. Today tested our Canadian character with temperatures at our 7am class starting at -25 Celsius (-13 Fahrenheit). Predictably, with these cold temperatures comes SUN. Sun is good.

Class was filled with dedicated walkers who never complain about such a small inconvenience as having to wear 10 layers topped by Vaseline! These are veteran walkers who know that to walk a good event in February, March, or April cold weather training must happen. And it is true that misery loves company - oops - or should I say everything is better with friends.

Equally enthusiastic this morning was the group of Level 1 participants which met for the first class this morning at 10am. Those who arrived ready to walk may not fully understand the meaning of layering yet, and someone did mention that they thought they had signed up for a power talking class, but we had an impressive turnout for the first of winter.

Yes, the talking does help the walking. While we coaches often have to be the talk cops by reinforcing the "no talking" rule during interval training, there is a camaraderie of the group walking class that simply can not compare to solo training walks.

For more interesting info on why group exercise works check out Alex Hutchinson's excellent posting on www.sweatscience.com where you can find his Globe and Mail column from January 7 on the benefits of group exercise.

Because we always think of group exercise being indoors, here's a good place to share your insights on walking outdoors with a group.

New Year's Walk

2010-01-01T13:51:00.002-05:00

Did you get out walking to see the Blue Moon last night? It was there - the faintest reverse shadow shining through hazy clouds. Now, I admit I was walking only from the restaurant to the car when I caught a glimpse but what a way to say goodbye to 2009.

This morning, walking along the lake with my IBBH (Infinitely Better Better Half - a much better description than "partner", don't you think?) was a different but entirely perfect welcome to 2010.

A blustery wind from the north was sideswiping snowflakes at our faces. Like a good slap that wakes you out of a faint, it brought us out of the semi-coma of holiday overindulgence.

Research undoubtedly supports my view that a brisk one hour walk in fresh air can undo a lot of damage caused by consumption of copious amounts of cheese and crackers, mashed potato and turkey stuffing, chocolate bark and chocolate truffles, Bordeaux and Merlot, shortbread and almond snowballs. To name a few of my favourite holiday things.

Since it is a holiday I am not going to seek out the academic citation that supports this belief although I'm standing by it from personal experience and the anecdotal evidence of the many cheery "Happy New Year's" greetings of other walkers out on the lakeside path this morning. I don't know if they had all overindulged in like manner but there was no question we were all much better for being outside.

What a week for WoW Power Walkers

2009-12-21T12:08:00.007-05:00

The Olympic torch and the Boston Marathon had a way of making our hearts swell this past week.

WoW Power Walker Jeff Guthrie brought his Olympic torch to our annual Winter Solstice Coffee and Muffin walk. Here we are snuggling close to feel a little Olympic love.

Jeff ran (gasp!) 300m of the torch in Kingston last Tuesday even though we suspect he was chosen for this honour as word has spread of his great walking feats.

All torch bearers wear the official white workout suit you see above, including the white beanie and red mittens. Dropped off at his designated exchange location, he was told to stand with the torch in his right hand crossed over toward his left shoulder. A small Canadian flag on the torch would then be located over his heart. O Canada!

After completing his 300m portion of the route, the torch was immediately dismantled so that it can never be used again. He gets to keep it - just keep it flameless.

Jeff says he really has no words to describe the emotions of being part of the Olympic dream. I understand. Watching the torch being passed from Olympian Adam VanKoeverden to Olympian John Woods last Saturday, I found my heart growing large. No matter how cynical we get about drug doping, politics, and overspending in difficult times - there should always be a place and a time in our lives to aspire to excellence. At its core that is the essence of the Olympics.

Jeff is no stranger to working hard at his own athletic pursuits of personal excellence. Never considering himself an athlete prior to power walking, he has worked consistently every year since his first marathon in Niagara Falls in 2002 to improve his form and his speed. Last year he walked a 50k ultramarathon in Niagara - winning the walking division in the blink-of-an-eye-time of 5:51:49.

Speaking of excellence - what about Boston? Walking the Boston Marathon is usually thought to be impossible for walkers since the qualification times are virtually impossible to achieve when walking - even for the fastest walkers.

Defying all odds in their quest for marathon walking excellence, WoW coach Jill and her husband Jay - both of whom started their walking journey with us in 2005, training for the Honolulu Marthon - have been given two coveted walking spots in the 2010 Boston Marathon!! Jill, who won the walking division of the Ottawa Marathon last year and who has finished a couple of marathons under 5 hours and her husband Jay (who is closing the gap to five hours) will be heading down to the famed race in April. Just like Jeff with the Olympic torch, we're at a loss for words. You've done us all proud Jill and Jay!

Please post any words of excitement for all of this walking excellence!

Rockin Las Vegas Marathon

2009-12-10T21:22:00.005-05:00

We missed Cher!!!

I know it's churlish to complain about the one thing I missed on Sunday....but really...when one has been awake since 4am, eaten breakfast at 4:45, and been ready and waiting in the start area since 5:40 only to discover that Cher has come and gone - singing the national anthem while the speakers were malfunctioning - is just so very disappointing.

Surrounded by a thousand imitation Elvi, we had one of the real queens of Vegas singing for us, and we didn't catch even a glimpse of her on the mother of all jumbo screens outside of the Mandalay Bay Hotel. A search of the Internet proved fruitless - not one photo of her at the start platform - although I did learn that Celine Dion sang America the Beautiful before Cher took the stage!

I'm not sure I believe any of it happened. In a city of copycat Eiffel Towers, pyramids, and Italian cities and palazzos, not to mention thousands of copycat Elvi, there really is no real here.

Mind you, all the fakery does add up to some effective distraction. If a person suffers from any sort of attention disorder, Vegas is the half marathon to enter.

I have included some of the pics here and more on facebook.

P.S. I walked only the half marathon with Team Prevention so can't speak to the full marathon route but my first instinct is that the half marathon offers the best of Vegas - covering the Strip from beginning to end.

I know there were several WoW Power Walkers out on the course and it would be great if you would post some of your thoughts on the race.

Vegas does it zany

2009-12-06T00:09:00.004-05:00

I love, love, love the wonderful and zany marathons I have walked over the past decade as a power walking coach - wine in Bordeaux (!), gladiators in Rome (!), pigs in Cincinnati (!). I fully expected Vegas to take zaniness to heretofore uncharted territory. Thankfully, it has exceedeed my expectations and I haven't yet made it to the start line. When the entrance to the Rodeo Cowboy Show is barely two walking lunges from the race expo, I figure we're in for some fun. The indoor plaza/casino/food concourse is feeding tens of thousands of people (and I'm not exaggerating the numbers) into one of these two doors - one for cowboys and one for marathoners. I have seen some marathoners enter the cowboy show but I have yet to witness one cowboy brave the marathon expo.

Personally, I'd like to see more cowboys take up marathoning. I think they could teach us a thing about good hats.

More on the marahon itself after the race tomorrow!

Walking in the festive season

2009-11-30T20:27:00.004-05:00

The festive season is officially upon us tomorrow. December 1 is when I deem it safe to listen to holiday music, string the holiday lights, and generally let loose with all things twinkly and tinsel.

The challenge, of course, is making it through the holidy season with my waist intact. Just this past weekend I managed to indulge in turkey, tiramisu, and tarts. Walking is a must!

I particularly love evening walking class over the next few weeks as it helps me create space for two of my favorite December vices - eggnog and mince tarts. It is just SO challenging to walk by myself once it gets dark. Of course, as a coach, I have to be out there. But I can tell you, I am extremely grateful for the group and the holiday lights add a magical quality.

So, if you don't have your holiday lights strung up - please get out there! There's a bunch of us evening walkers who will be very grateful!

Walking off pre-race jitters

2009-11-21T09:58:00.002-05:00

Here I am in Philly to join Prevention magazine, as their Walking Coach, with their team of more than 300 walkers. The weather could not be any more perfect and this morning about 25 members of the team brought all their jitters out for a "welcome walk".

Even if you're on your own at a race, it's calming to go out the morning before te event to scout out the start area (especially port-a-pottie locations!). Here in Philly it's even better than usual because the start and finish are within a few hundred meters of each other - at the base of the "Rocky Steps" Ta-da-daaaah. Ta-da-daaaah.

Here are some pics of our Team Members at the top of the steps and the view from the steps looking down the first kilometer of the race route toward downtown Philly.

Looking forward to tomorrow!

Walking discoveries - Vancouver & Toronto

2009-11-16T19:46:00.003-05:00

I don't know why I need reminding but 10 days ago I almost missed an amazing opportunity. I was in Richmond B.C. which is not the most obviously charming section of the greater Vancouver area. Because it is not the prettiest area and because it was raining (and it's always raining in Vancouver at this time of year), I almost decided to use the fitness center's treadmill for my morning walk. Fortunately, I reminded myself how I often discover something when I go outside for a walk - whether it's good local coffee, an interesting path, or (cry for help) an irresistible shoe store.

So, down I went to the hotel concierge to ask where one might walk that would be pedestrian friendly. Well, as often turns out in any place, but especially on the westcoast of Canada, there is more to Richmond than street after street of suburban malls. Just 8 minutes from my hotel was a beautiful pedestrian walkway along a dyke that follows the Fraser River. And on the way to that dyke I passed by the Richmond Olympic Oval.

Well...because of the Olympic Oval, I never made it to the dyke! I was seduced to enter by the wood wave roof that, as I learned later in the day, is constructed of 1 million board feet of pine 2x4s that were thought to be useless because they had been damged by pine beetles. Only the long track speed skating event will be held here but it will be worth watching just to catch a glimpse of this spectacular building.

My fantastic experience stumbling upon the Richmond Oval reminded, again, how it expands my horizons - quite literally - to walk outside, no matter how much I am tempted to stay in.

So, today, even though I don't usually walk on Mondays, because it's yoga day, I went exploring in my new urban neighbourhood. Over recent weeks I have had need to drive under an overpass on which there are often cyclists. Today I decided to investigate on foot. Wouldn't you know I happened upon the West Toronto Rail Path. The photos above show you some of what I saw. It's an impressive initiative and you can find out more at http://www.railpath.ca/ .

Please post here, if you have discovered an interesting feature of your neighbourhood recently. Or, go for a walk, and find one!

2009-11-10T16:13:00.002-05:00

Does anyone else find it just a little intense that the night after gorging on Hallowe'en leftovers we launch into Christmas/holiday mode? Because I had to walk the Angus Glen Half Marathon on November 1, I postponed the gluttony by one day! Saved by a race.

The Angus Glen race is super for walkers - walking division, early start, separate results. And you can see from the photos what a beautiful day we enjoyed.

I digress...back to the idea that Halloween seems to launch the holiday season...in southern Ontario many walkers now consider the race season over and look to new goals for the spring. Many leave training to start in the New Year.

If we are starting our holiday season at the beginning of November, it's a long time to the New Year. Two months to be exact. We can undo a lot of good work in two months. Mall walking just isn't going to be a good replacement.

I know the days get really short, and rain can make it particularly uninviting to be outside, but it is crucial to maintain our fitness over these few months - not to mention our sanity! I know I could not survive without my classes and my walks. I find evening is particularly challenging to get outside – so easy to just swaddle myself in blankets and read. That’s why I am particularly grateful for evening classes because the commitment gets me outside enjoying the holiday lights as they start adorn the streets, shops, and houses.

See you there!

Toronto the crabby

2009-10-21T20:34:00.002-05:00

I heard people were getting out of cars and actually booing participants of the Toronto marathon this past weekend.

Then, I read in the newspaper this morning that the City of Toronto is asking the organizers of the two marathons that are held within weeks of each other (one sponsored by Scotiabank and one by Goodlife) to decide which one would be prepared to change its date to the spring.

Last year when I walked the Flying Pig in Cincinnati, entire neighbourhood streets would shut down and set up party tents to cheer on participants. Cars would drive by and the people inside would honk to cheer us on. There was no booing on this course.

Come on Toronto, surely we can figure out how to be home to two marathons that raise so much money for local charities, support local businesses, and help people set and achieve outstanding fitness challenges. It’s win-win-win as far as I can see.

So, here is a scene I wish for the citizens of Toronto. Cars are being stopped by a police officer who is letting the very last participant through an intersection on University Avenue. It’s a cold and blustery day for the Toronto Marathon as a guy barely shuffles up Avenue Road. He is wringing out anything that’s left of him to make it to the finish line 2 kilometers away. People in the cars stopped at the intersection are clearly frustrated at the delay. Suddenly from one of the cars, a person jumps out and cheers on the lonely runner – or walker! He cheers as loudly as possible while his friend in the passenger seat starts honking the horn in encouragement. Before the marathoner has made it to the other side of the intersection, people in cars from all four sides of the intersection are cheering wildly for him - the last participant coming through the race course. It’s a story the guy will tell for years. A story about the encouragement he got from complete strangers in Toronto.

Love to hear your thoughts on Toronto’s reaction to the two marathons closing down streets within the space of a few weeks.

Long Beach Marathon with Team Prevention

2009-10-15T06:41:00.003-05:00

Any race with palm trees lining the route, is a good race. In Long Beach last weekend with a team of readers from Prevention magazine. the weather ended up being perfect - slightly cool and overcast. Long Beach may not be the most scenic of California towns but the race organizers have brilliantly captured the best of the city. The route visits the highlights of Long Beach including the Queen Mary which is permanently docked in LB and at least 3 miles walking along a cycle path beside the ocean. The full marathon goes through the University of California at Long Beach where the students treat each participant like an elite athlete.

It's a huge treat for me to meet readers from the magazine after months of training on their own and getting to know them on the magazine’s online forum.

http://www.prevention.com/community/forums/index.jsp?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aTeam+Prevention+Walk+It!Forum%3a8501091424Discussion%3a5481097795&plckCurrentPage=3

The day before the race, I got a chance to walk with several of the readers during a “welcome walk”. We walked out to the start area for a little orientation – a helpful thing since it is dark when we arrive before the race. On race morning I rode a bicycle through the course dispensing encouragement, food, and fuel to Team Prevention walkers dressed in highly visible pink shirts. This worked exceptionally well because the roads were closed entirely to traffic. At each traffic light there were always at least four police officers stopping traffic. This made it easy to ride and I’m sure it makes it an A+ course for participants as well. And it shows organizer commitment to making the race an enjoyable experience right down to the very last finisher (although we’d like to see them be prepared for all their participants with medals – they ran out toward the end for half marathoners).

And at the end of the day, all the Team Pink Prevention – many of who are first-time marathoners – finished with a smile, faded memories of any early morning nerves, and, hopefully, plans for their next race!

** In LB there is no walking division, there was an early start for walkers entered in the full marathon. These participants did receive a race chip time but the results were not considered “official” times for qualification purposes.

Hamstring stretch the RIGHT way

2009-10-03T17:56:00.004-05:00

Click on the video below to see model Lyne (in her beautiful blue WoW Power Walking coat!) demonstrating (bad and) GOOD form for your hamstring stretching.

Walking unplugged

2009-09-20T12:54:00.002-05:00

There are so many wires hanging out of ears these days. Everywhere I go in my new city neighbourhood I see people walking, running, jogging, and rollerblading – it’s very collegial. The problem is whenever this suburban girl smiles to say hello, few notice. It’s those darn wires. Everyone is moving in their invisible bubble of sound.

I get it. It’s kind of scary just putting ourselves out there – kind of like sitting in a restaurant alone with nothing to read. Still, there’s so much we can learn from our own company. When we are left alone with our brain, we are forced into conversation. Never am I disappointed in how a walk on my own helps me solve problems, set new goals, and appreciate where I live.

Everywhere we walk there is something to hear, feel, and smell - a band celebrates at Etienne Brule Park as I make my way through the trail, the hum of traffic as I approach the Gardiner Expressway is a sign the lake is near, and then the rhythmic rush of waves from a stiff and invigorating southwest wind. What a day!

I know it’s possible to enjoy all of this with a soundtrack, and obviously many people feel the soundtrack enhances the experience, but I feel like I’d be cheating myself of the total experience and a chance to catch up with myself.

Volunteer for fun

2009-09-09T21:41:00.003-05:00

If you've ever walked any races, you know how important water station volunteers are to your well being! Every once in a while it's good to offer your services for this crucial marathon work.

Here we are toasting some fresh Oakville water to our good fortune to be out early on a beautiful Labour Day morning encouraging and supporting participants in the Oakville Half Marathon!

Side plank PLUS for that extra workout

2009-09-01T17:35:00.004-05:00

The attached video shows the exercise as described in our September newsletter. Try it! you'll like it!

Midsummer race fun is just the cure for an over-extended life

2009-08-24T12:51:00.003-05:00

Phew! I made it - one house move, one national fitness conference, and one 15k race!

What a week it has been. The good news is that when I gave my presentation at the Can-Fit-Pro conference last Friday, my clothes were not backward, they were not inside-out, they did not have wash detergent residue, nor did I leave any labels attached! In the words of my son, I looked like a normal person!

With everything happening over the past week, the thought of participating in the Midsummer Night’s 15k walk seemed like an understatement of over-extension.

But there was no way I was going to miss the opportunity to don my Shakespearean fairy mask, pink boa, and wings. And I was so glad I did. With more than 50 (!!!) WoW Power Walkers out there, we enjoyed a perfect race evening. The Leslie Street spit race route didn’t let us down offering a magnificent sunset view of Toronto.

Here a just a few photos to give you an idea of the pure joy of getting into the spirit at a race like this. And there will be more posted on the website over the next couple of days.

The Chocolate Race in Port Dalhousie happening next weekend sadly conflicts with another event on my calendar but I hope to hear from some of you who are walking it. Personally, I think all races should have chocolate stations! Very dark chocolate.

And speaking of chocolate, at the Can-Fit-Pro conference this past weekend, I attended a session on nutrient timing given by Dr. Len Kravitz who is one of the most respected exercise physiologists and researchers in the industry. He confirmed scientists have found that the ratio of carbohydrates to protein in chocolate milk makes it one of the best recovery foods. We have discussed this before in our newsletters, but it’s always good to be reminded! Make sure you have some low-fat, preferably organic, chocolate milk available to drink within an hour of your workout.

Early morning strength

2009-08-09T16:48:00.002-05:00

This is moonset over Oakville harbour! It's a special treat for those of us who get up to begin our 6am early morning strength class.

On mornings like this the workout is secondary to the view!

But the workout is great..it's good to train our walking muscles in other ways.

Bad dressing (it's better than bad behaviour!)

2009-07-29T19:31:00.004-05:00

Are your shorts on inside out? - gentle query from respectful husband.

Did you go walking like that??? - appalled comment from teenage son.

Apparently, yes, to both questions. What can I say?

In the words of Sara Jeannette Duncan - "One loses many laughs by not laughing at oneself."

Very true although I do admit to being grateful for two things.

1. That I was just on a training walk by myself and not coaching a class of 20!

2. That my shorts did not have contrasting colours of inner liner versus outer short!

If you feel like sharing any of your own inglorious moments. Post here! It's good to laugh!

Bad behaviour on the roads

2009-07-26T20:18:00.004-05:00

I'm pretty confident that grouchy is not an adjective people would choose to describe me. Today was an exception.

When I am grouchy it's usually because I am suffering sleep deprivation. Or, the water turned cold in the middle of my shower.

But today the cranky side of me came out during a walk!

First, the group of runners/walkers who feel entitled to leave marks all over Oakville sidewalks, trails, and roads had defaced my route with NEON ORANGE. I shouted that in caps so that you'd feel the effect.

Come on people. Is this necessary?

Next, a woman jogging ahead of me dropped the wrapper from her snack down a sewer grate. Within one block there were several garbage receptacles. And, even if there weren't, it's not that difficult to take a wrapper home and dispose of it properly.

This may be our gym outside, but we need to respect it as an environment that many people enjoy.

The neon arrows and "15k" neon markers reflect a colossal sense of entitlement.

I wrote about this last year and now my mission is to find out who is doing it and ask them to stop.

So...if there is anything that makes you grouchy while you are out walking, feel free to post here so that while I'm up to bat I can take a swing for you.

Hand weights while walking? NOT.

2009-07-15T21:29:00.004-05:00

I have tweeted and blogged about walking while carrying hand weights. I guess my voice isn't loud enough! In the last couple of days I have seen at least three people out walking while carrying hand weights. It just makes no sense. If you are carrying a weight that is heavy enough to make the muscles work in a regular strength exercise, the weight is too heavy for walking. It will compromise your gait and increase your risk for injury dramatically. Even light weights can compromise your gait and they are not useful for strength training moves, if you want to stop to execute those type of moves during your walk.

If you want research to read on this, here is a great link.

http://www.scientificjournals.org/journals2007/articles/1004.htm

My best suggestion for increasing the cardio intensity of your walk is to try speed intervals and hill incline repeats. If you want to add strength training moves, carry a resistance training band (they are easy to hang off a waist pack). Check out the newsletter archives for ideas on strength training moves.

Power walking the Niagara Ultra 50k

2009-06-29T21:30:00.004-05:00

Well, more than a week after walking the Niagara Ultra 50k I have finally crawled out of my coma to write a blog entry.

Who thought up these races anyway? And who was it that said to me – “Come on Lee…it’s just 8k more than a marathon”?

Oh, yes, it’s all coming back to me. It was that crazy WoW Power Walking coach Jill Pettit. Jill has a passion for distance that is reflected on her 43k face seen here. No one should look that happy at the 43k mark of a 50k race.

Seriously, 50k is a long way. We walked all the way from Fort George in Niagara-on-the-Lake to the top of Niagara Falls – and BACK! Training for these distances has to be taken seriously and, sadly, I admit my training was not up to WoW standards owing to several events conspiring against me in May. Now, I’m not whining here but I do want people to know that there is a reason we coach people with the mantra “Set yourself up for success”. The corollary to that is: follow the training schedule, do the distance, and do the speed work. This is why we follow our training schedules and work out hard and fast in class. So go ahead - chide me on not following my own advice.

For my comrades in pain who met me at the start on the morning of June 20 to complete the Niagara Ultra 50k a heart congratulations. All three of them trained to perfection. They were well prepared and well rewarded with stupendous results. Jeff finished in an astonishing 5:51:49. Jill finished this race last year in 6:35:50. This year she crossed the line in 6:01:26. That’s 34 minutes faster! Jay finished he race last year in 7:17:13. This year he crossed the line in 6:37:55. That’s 40 minutes faster! WoW is an understatement! And, again WoW – good training works!

The next race on the WoW horizon is the Midsummer Night’s Run and Walk in August. We dress up in Shakespearean themed garb and have a blast walking 15 kilometers on the Leslie Street Spit in Toronto. I’ll be ready for this one – “Over hill, over dale, Thorough bush, thorough brier, Over park, over pale,
Thorough flood, thorough fire, I do wander everywhere, Swifter than the moon's sphere’

Look for me on roads and trails – I’ll be the one with wings and pink eyelashes – race specific training don’t ya know.

Join this post by telling us about your own training success or failures – we learn from them all!

Strength for a powerful power walk!

2009-06-13T07:50:00.005-05:00

This is the video referred to in the WoW Power Walking Newsletter of June 2009

Johnny Rowe Marathon Walker

2009-06-10T21:12:00.004-05:00

Been walking much lately? How about 3,200 kilometres? Today's Globe and Mail obituary described the life of famed Canadian walker Johnny Rowe who averaged this distance every year for 27 years and who died on May 28. According to the Globe and Mail, Rowe described marathon walking as "a chance to accomplish something without mechnical aid". I suspect he would have scoffed at those of us chained to our GPS devices.

Also, according to the obituary, Rowe considered marathon walking "a time to do a lot of deep thinking." Now, I might not go so far as to describe my thought as deep, but I can say that on my personal walks, I frequently find myself enjoying a meditative state during which stream of consciousness ideas clarify issues that have been weighing on me or, better yet, I imagine ideas for fun things to do (side plank dips with band resistance anyone?). At the very least, there is a positive "filing and prioritizing" process that happens in my brain that makes me happier.

In any case, the description of Rowe is inspiring and many of you reading this will find common ground with a pioneer marathon walker.

Here is the link

http://v1.theglobeandmail.com/servlet/story/LAC.20090610.OBROWE10ART2111//TPStory/Obituaries

And many thanks to Darrell and Vera who forwarded me this information and who must have known I had no time to enjoy my morning paper!

It's time for fun 5ks

2009-06-03T17:24:00.002-05:00

The cool weather continues to nip at our heels but now that it's June we're expecting the air temperature to increase and the length of races to decrease! That's how it works...the long races are held in spring and fall when temperatures are (hopefully) under 30 degrees.

The time to participate in short races is the summer. I look forward to this time of year when the intention is fun as much as speed. Last weekend Toronto area was home to two great races for walkers - the Alfie Shrubb 8K in Bowmanville and the Art Keay Memorial Rae and Power Walks.

In a few weeks in our home town of Oakville the OTMH Classic 5k will be held. The race has been supporting a walking division for several years. We love that! Walkers start 5 minutes after the running start, which is just enough time to clear a path on the road while making it possible to confirm that everyone starting with that division is, indeed, walking. We have been duped on this – some “walkers” have started 5 minutes early with the runners and some “walkers” have been seen running (gasp!) but we usually figure everything out in the end.

As I have posted time and again here - we're still on a learning curve helping participants and organizers alike understand that a walking division means that participants are starting as walkers, continuing the course as walkers, and finishing as walkers!

In the main, for a race like the OTMH Classic, we’re out there to get fit and have fun with our friends and family. I encourage everyone to find at least one local 5k each year – commit to participate fully as athlete and fund-raiser and fun-maker! If you live in Oakville, make it this race!

Of course, we’d love to hear about YOUR favourite 5k.

Lee

More on Compression Socks

2009-05-30T11:23:00.003-05:00

I’ve been watching the profusion of race participants wearing compression socks over the past year with some interest. As always when the numbers participating in a new trend are low, the trend looks geeky. As the numbers increase, we assume the trend is valid. So, I’ve been wondering about these compression socks. You may have noticed an earlier blog entry where I pondered their efficacy. At that time, my only source of information was compression sock packaging and the odd article in running magazines.

Recently I was able to discover a couple of research articles reviewing recent experiments done with compression socks and athletes. Back in 2007 an article was published in The Journal of Sports Science that concluded that the most important effect of wearing compression socks was to reduce delayed-onset muscle soreness.

Here are the conclusions quoted from the study by A. Ali; M. P. Caine ; B. G. Snow, titled “Graduated compression stockings: Physiological and perceptual responses
during and after exercise” as it appeared in the Journal of Sports Sciences.

"In summary, wearing graduated compression
stockings during fast-paced, continuous road running
reduces muscular soreness of the lower limbs
after exercise. The mechanism by which this reduction
is achieved remains uncertain, although a
reduction in muscle soreness may result from
reduced structural damage and/or reduced localized
ischaemia. In physically active young men, at least,
graduated compression stockings are perceived to be
comfortable to wear and heighten perceptual feelings
during and after exercise. We were unable to confirm
whether there was an improved venous return during
exercise, although a trend towards reduced heart rate
during continuous road running suggests that this is
possible and thus warrants further research. Furthermore,
there is a need for research investigating
whether graduated compression stockings can benefit
other user groups including untrained participants,
female and older athletes."

Let me know if you have heard anything else!

Spring walking

2009-05-19T21:07:00.003-05:00

Apologies to anyone who was in class tonight and was subjected to my overzealous foray into the 16-mile Creek trails. I do hope you can walk to the bathroom tomorrow morning!

This perfect spring weather brings out the optimist in me.

"It will be fun to make it to the big hills on the trail and we can walk some fast 2-minute interval to make it back to our cars!"

My idea of fun can be another person's idea of torture, so I do hope everyone is as thrilled with spring as me and did not mind the extra 20 minutes added to our usual 90 minute workout.

p.s. for fellow Trillium seekers...there were still a few to be seen in the inner valley trail east of the creek!

The Flying Pig Marathon - Cincinnati

2009-05-07T21:25:00.005-05:00

Strangely, considering the media tsunami on swine flu over recent weeks, the surplus of pig jokes, pig costumes, pig statues, pig shirts, pig noses, pig tails, and finally, the "finish swine" just seemed to get funnier every mile of the Cincinnati Flying Pig Marathon last Sunday.

There were neighborhoods in this race where I wanted to just plunk down and party with the neighbors! Oh, if all cities got behind their marathons like the citizens of Cincinnati.

P.S. If you can't access it from the comments on my previous posting of for the Big Sur marathon...turns out there was actually someone running ahead of me at Big Sur who videoed his marathon. By some weird twist of cyber fate, he found my blog on the internet and let me know that I had actually passed him at mile 25 and he was able to video my finish! The Internet is indeed a strange place. Check it out http://www.theradioroom.org/Running/BSIM2009/BSIM2009.htm

Big Sur 2009 - Big Blow!

2009-04-29T22:50:00.005-05:00

A clear sky waiting for the start line gave me goose bumps in anticipation of the view we were going to have of the Big Sur coast once we made it through the first miles of redwood cedars.

But approaching Andrew Molera Park, I knew the cloud hanging at the edge of the ocean meant one thing - wind. And blow it did during the 24th presentation of the Big Sur International Marathon. No sweat hanging around on this body! I wore a cotton (yes, cotton) throw-away until Bixby Bridge because that wind kept me so cool. When I finally took it off, there wasn't a drop of sweat on it. It was a day when dehydration sneaks up on a person.

This year my intention was to enjoy every minute of the course. No wind could stop my enjoyment of the heart-aching beauty of the coast. Having been in the area over the Christmas holidays, I am more conscious of the incredible privilege of walking the highway free of motorized vehicles. If there is no wind, it is possible to hear waves tumbling on the beaches and sea lions calling loved ones. On this day, the wind blocked out all those sounds. Even the motivating beat of the Taiko drummers was blown downwind after a couple of hundred feet up Hurricane Point. As you can see here that didn't stop me from getting into the groove of the beat.

The fierce beauty of Big Sur always makes me cry at some point in the race – or maybe it's the pain of rounding the summit of "Hurri-pain Point". Yes, we were expecting that hurricane!

Just take a look at this view we enjoyed after rounding Hurricane Point. It's a sublime journey down to Bixby Bridge and a bittersweet reward to hear Michael Martinez playing "I Did it My Way" on the grand piano.

Incredibly there are still 8 miles of coast like this before we have to dig deep into our reserves to cover the Carmel Highlands hills.

I have no photo from the finish line because I had not a calorie of energy left to retrieve my camera from my waist belt. And, I was in a hurry to find friends who had finished ahead of me. After that, I can tell you the first priority are those frigid steps into the Pacific for long suffering and very tired feet.

I look foward to next year - the 25th anniversary of the BSIM. Won't you join me?

Lee

p.s. Congratulations to all walkers back in Oakville who rocked the Mercedes 10K Power Walk in awesome time. Check out the results back on our website.

Big Sur warm up

2009-04-25T13:06:00.004-05:00

It's 10 degrees cooler in California than it is in Ontario (!) but we're still sooooo excited to be here for the Big Sur Marathon tomorrow.

You can see Vera here leading some of us through a post-walk walk stretch on the Carmel Beach.

Last night a few of us went to watch a special showing of Running the Sahara with guest Charlie Engel, who organized the expedition to run across the entire Sahara Desert with two other runners (including Candian Ray Zahab). At one point in the movie when one of the other two runners is considering dropping out of the race, Charlie suggests that he could go back home to play it safe and easy by running a marathon! And that's about how we feel after watching them slogging it without one day rest for 111 days through unimaginable heat, drought, injury, sand storms, exhaustion, and mental fatigue.

The hills of the Big Sur course are looking a whole lot easier!

Hand weight madness

2009-04-23T21:48:00.003-05:00

It's spring and I see loads of enthusiastic walkers enjoying the weather and the company of friends. It's infectious. The more people we see outside, the more we want to be there too.

Crazy though, this spring I'm seeing more people walking carrying hand weights. The risk for injury at the shoulder joint becomes much higher when carrying these weights.

While adding some extra weight may be valuable for increasing bone density it would make more sense to wear that weight in a vest so that your posture remains good and your gait isn't challenged awkwardly.

If you are reading this and carry hand weights to increase a walking workout I urge you to ask yourself what you are wanting out of your walk. If your most important concern is getting your cardio system challenged, you would be much better off to walk as fast as you can, without the hand weights. Or, find some up hill segment of road to walk.

Pick up the hand weights after the cardio workout for some targeted strength training.

Compression socks

2009-04-14T21:23:00.002-05:00

Runners World April issue has an article on them. The Globe and Mail recently had an article on them. Both with no great revelations. Everyone wearing them at races looks like I should recognize them from my Grade Three gym class. I'm keeping an open mind and may have to try wearing them during a race soon.

Report here if you have tried compression socks and come to any mind-blowing conclusions about their efficacy.

Walking Whidbey Island Half Marathon

2009-04-09T16:05:00.007-05:00

It's been almost 2 weeks since Icompleted the Whidbey Island Half Marathon but the majestic beauty of the Olympic Mountains, as they could be seen from the course, are fresh in my mind. What a beautiful day for a race - as you can see from the images I have included here.

Whidbey Island is nestled in the protective grasp of Puget Sound, cradled by the Cascade Mountains of the U.S Pacific coast to the east and the Olympic Mountains that border the Olympic Peninsula near Seattle to the southwest. It's a bucolic island of fields and water - except for the airforce base. Oak Harbour, which owes much of its existence to the base, is where I found myself for the start of the race on a brisk Sunday morning a few weeks ago.

I ended up here on Whidbey Island for several reasons but one of those was because the race has featured a walking division for several years. As so often happens, my optimism for this walking division was ill-founded. Within seconds of the horn sounding for the walking start that left 5 minutes after the running start, several partipants were running down the road. Another 15 minutes into the race and I was catching up to more who were wearing the special walking bibs but who were clearly running and taking walk breaks.

Fortunately the course was one of the most beautiful I have ever walked. Rolling and challenging hills combined with stunning views of water, green fields, and glacier-topped mountains. There wasn't much in the way of crowd support but surounded by such natural landscape beauty, it wasn't missed.

Still, in the end I would have to give the race 2 out 4 WoW happy faces for walkers. I love that there is a walking division but I think it makes sense for the organizers to go that extra mile (pun alert!) to educate all participants that walking means walking. If a person plans to run any portion of the race, registration should be in the running category. I just can't believe that this would be difficult for organziers to reinforce through education on the website and on the registration forms.

Clearly this "walking division" was created to keep walkers out of the way of runners. The assumption of the organzers being that walkers are always slower and less committed to excellence. But organizers and participants alike need to understand that to walk an event does not mean to take it easy. With all the latest research showing that people need to exercise with their heart rate at the high end of their target heart rate in order to improve key fitness indicators such as resting metabolic rate, blood pressure, resting heart rate, bone density, and more, we need to be raising expectations on walking as workout. And creating a race environment that honors this workout is a logical expectation.

Left foot right foot

2009-03-24T20:51:00.002-05:00

These feet will be walking 30k around Hamilton Harbour in the Around the Bay Road Race this weekend. And even though you can see there is a slight difference in size (!), both those feet will be doing a lot of work to push bodies up and down the hills of the North Shore Boulevard.

Whether you are a size 6 or a size 13, making sure that your feet and your shoes are in peak condition for race day is important. Most people will have purchased new shoes three to four weeks prior to an important race. Even if you are buying the exact model you have used before, it is shocking and surprising how often a reliable model may have a slight manufacturers variation that make it uncomfortable.

Some walkers enjoy keeping their feet free of calluses…so a pedicure is a must. Calluses can induce friction and hot spots during a race. Others prefer to keep the calluses, believing that if the callus were to be removed, a blister would take its place.

I put either Vaseline or shea butter on my feet before I walk any distance that is longer than 90 minutes. Some people I know prefer Body Glide. It always sur[rises me how any people don’t learn this trick until after their first race (and their first gigantic blood blister!)

I also like to massage my feet. I work from the ball of the foot and move to the center and make my way back to the heel area. Sometimes a family member with a kind heart will do this for me!

Let us know some of your best feet pampering ideas here!

Missing a long walk

2009-03-16T19:44:00.002-05:00

For various reasons I could not fit in my long walk this past weekend. Despite my best intentions and planning, every year in March when I try to get everything done that needs doing so that I can take some time to be with my children over spring break, I miss one or two endurance walks.

It's a problem because the walks are typically long at this time of year as the marathons approach.

I have decided to follow the advice I give everyone. Don't panic! Keep up with shorter walks when I am away. Focus on form and speed in those walks. Try not to overeat!!! (ok...that is easier said than done...has anyone ever been to Burdick Chocolate in Boston? Chocolate HEAVEN) Have confidence in the training that I have kept up with prior to this week.

Most importantly, embrace a change of scenery.