CRIM 10-mile is a must-walk!

Several months ago I received an email letting me know that the CRIM Festival of Races in Flint, Michigan was adding a competitive 10-mile walk to their line-up.

The CRIM Festival is well known in the U.S. as a great race for both elite participants and community involvement. It began in 1977 as a 10-mile run and over the years has seen the addition of an 8k run and walk, a 5k run and walk, a 5-k race walk event on the Friday evening before the Saturday festival of races, and now the 10-mile competitive walk.

After experiencing so much frustration with Ontario race organizers in the past two years, I decided to go to Flint to see how they managed a "competitive walk". As it turns out, they managed it quite nicely. At the race expo I received a race kit containing two bibs - one for the front and one for the back. Both bibs were a different colour from the bibs of the runners. Both front and back bibs had my race number written on it. There were monitors on the course to ensure people were walking but they were not looking for the technical form of racewalkers.

Runners and walkers for the 10-mile event started at 8am. The crowds were dramatic and inspiring. The night before the race there had been plenty of excitement with tornado warnings and tornado devastation in other parts of the state. Still in the morning, it looked like thunderstorms were a possibility.

There were several race volunteers standing in the crowd about 300 metres back from the start line holding signs that said "Competitive Walk". Walkers, and lots of runners, lined up behind these volunteers. The competitive 10-mile walk did not offer prizes and results were to be listed by chip time, so crossing the start line quickly was not important.

Once the race did start, the crowds dictated speed but it wasn't long before the crowds thinned out and, with the entire road being closed for the race, it was relatively easy to walk at a satisfying pace.

Aid stations along the course were plentiful and plentifully stocked. Lack of water was just not an issue. The course went through the University of Michigan grounds, the downtown area, and some leafy residential areas of Flint before returning to finish over the famous paving stones of Saginaw Street. With the roads completely closed for the entire 10 miles, plenty of competitors for company, and enthusiastic volunteer support, it was an easy race to enjoy.

I highly recommend it as a road trip for those interested in trying something different. A mere 4 to 5 hour drive from the GTA, depending on the state of the border, it would make a fun weekend to go down on the Friday afternoon, get your race kit and visit the excellent race expo, watch the 5k race walk state championship on the Friday evening, then walk either the 8k or 10 mile on Saturday morning. The race organizers go all out to provide fuel, hydration, and entertainment at the finish area. You still have time for a little cross-border shopping and you can be home easily by Saturday night.

Seeing how the CRIM race organizers managed so many different races so well with both walking and running divisions, it confirms that lack of will is the ONLY barrier to welcoming the growing power walking competitors to events.

Walking strength and balance

The WoW Power Walking program was created to help people get more fit from walking. We based the program on setting a goal for a distance event - whether it's 5k, 10k, 10 mile, half marathon, 30k, 21 mile, or full marathon.

We believe that setting a fun and tangible goal is one important factor in the continued success of our programs and its participants. Still, a goal is only as good as the committed journey toward it. The coaches at WoW are our secret ingredient for making the journey work for you. We are committed to hiring coaches who are professionally certified by professional fitness certification bodies.

In addition, we are always prepared to re-evaluate our programming based on the latest research in the fitness and health industry - so long as the research appears authentic and comes from reputable sources. We're not prepared to jump on the latest band-wagon but we do constantly evaluate our programming.

Take for example, the addition of our walking courses that offer strength training programming. We added these courses because, as safe as walking is, the constant repetitive movement can produce imbalanced muscles with the potential for injury. We introduced a Walk Circuit class that includes strength training to add diversity to the walking workout while building strength in propulsive and stabilizing muscles for improved performance.

The strength exercises we do complement your walking. We take care with this, as there are strength training programs that can reduce your effectiveness as an endurance athlete. And we will continue to pay attention to new research and to evaluate our programming vis-à-vis your continued success.

Indeed, after some research and evaluation of the Walk Circuit classes, we have determined that a better title would be Walking Strength and Balance. This reflects the fact that we will be doing 15 to 20 minutes of walking cardio in the class. This cardio portion will get the feel-good neurotransmitters, endorphins and serotonin, kicking in. Some days that portion of the class will be at the beginning and some days it will be at the end. Because research has shown that strength exercises on leg muscles will not be as effective if those muscles have been used for cardio exercise prior to the strength exercise, those days that we will focus on leg strength the walking cardio portion will follow.

The name change also reflects the fact that I’d like to see people working both strength and balance. Strength exercises will focus on a variety of muscles for general aesthetic toning (!) as well as improving walking performance for those participants who are interested in improving race times. Stability exercises do not have the same effect as strength exercises in terms of toning but they play a very important role in preventing injury. Also, have you ever noticed that what makes people look young is their ability to maintain balance (read stability) when their extremities are moving through all ranges of motion?

You may be working with a personal trainer or attending other programs that work on strength and stability, in which case it would be a good idea to review these with your coach to ensure that your program is complementing your walking goals.

Midsummer Dream Walk

"Lord, what fools these mortals be" is an understatement. Was it some "spirit" that possessed me to put on faux silver eyelashes for the Midsummer Night’s 15k race? Phew, the glue on those things sting!

Seriously, what a great race the organizers put on for us this year. It turned out to be a beautiful night without the heat we endured last year. A new route that went along Commissioners Road and then out to the lighthouse end of the Leslie Street spit offered a stunning view of the Toronto skyline rising above the marshes and inlet of the outer harbour area. There was a small portion of the route that required some thoughtful navigating as the paved road turned to gravel path but, all in all, the course was a summer delight.

One huge improvement on last year was the addition of food and beer at the finish area. For a small fee and with the proceeds going to the Hospital for Sick Children's rheumatology department, there was a choice of ribs, steak on a bun, or grilled chicken. Steam Whistle Brewery was also donating the money from beer sales to the hospital.

We can't really say enough about this race. The organizers have been wholly committed to the walking division from the start. Walking winners had their names on a winner's trophy alongside those of the runners, there were take-home trophies for top three walkers in both men and women categories, AND each of us received a special "Lord what fools these walkers be" shirt!

WoW Power Walkers were out in full force. There were just under 50 of us and we walked (pun intended!) away with all the hardware! We also had tons of fun. Dare I say that those of us who dressed up had just a smidgen more fun! Our goal, next year is to take home the walking hardware AND the prize for best costumes. We'll keep you posted on the group eyelash shopping and costume making workshop prior to next year's race.

Judging by how much the Midsummer Night's Run has improved from its first to its second year; we predict this race will become a wonderful Toronto institution for the running and walking communities. You can't beat the venue, the distance, and the fun.

Hope to see everyone there next August.

The power of walking posture

It's a beautiful Sunday summer morning. The trail of runners and walkers of varying ages and sizes is impressive. There are more people on foot than in cars. This is a good thing.

Still, the critic, or should I say the coach, in me looks at many of the runners and thinks: "You should be power walking!"

As much as I like the sight of people outdoors, and especially people outdoors getting a workout, I look at many of these runners and I see poor form. Poor form during exercise always translates into poor form (read poor posture) in real life. These people are running with their shoulders stooped, their heads protruding as if they are hunkered over a computer screen or their heads completely dropped looking at their feet, and even though many never get both feet off the ground they are still landing heavily on bent knees in an effort to be "running". I know that they would do their bodies a huge favour if they were to take on a tall posture and a good walking stride. The workout would be the same, the muscles of the rear would get more toned, and their "take-home" posture would improve tenfold.

We just need a way to get the message out…it’s sort of like the walking with weights issue. Do we make suggestions as we encounter the slouchy runner? Something like “You should try power walking. It really opens up the rib cage!” Do we surreptitiously slide a WoW Power Walking business card in their water bottle holder?

As usual, suggestions are welcome.

Milk - the weight loss, muscle building connection

Once again milk is in the news. Back in the July 2006 issue of the WoW What's Up Newsletter we mentioned a study that was published in the American College of Sports Medicine Journal identifying milk as an ideal post-workout food for building muscle. Then, in our September 2006 issue we reminded you that milk also provides the brain with a surge of tryptophan which is a building block for serotonin - a feel-good chemical neurotransmitter. We suggested that everyone finish off class with a small cup of hot chocolate.

Today in the Globe and Mail, there is an article that cites a study completed by McMaster University researchers confirming that milk consumed after a strength workout will help people gain more muscle and lose more fat than people who drink a sports drink at the end of a workout.

This particular study did not focus on aerobic exercise but the lead researcher is quoted as saying that other research has pointed to the benefits of milk as a good post-aerobic workout fuel. And, get this, particularly chocolate milk! So, again, why not stay after class for a small hot chocolate?

I love this. Together with the the study that promotes caffeine and exercise together as a way to ward off skin cancer, life as a power walker can't get any better!

We now have scientifically-based, fuelling justification for our post-workout socials. We should all stay after class at the coffee shop to maximize our muscle building. Morning walkers should gather afterward for caffeine. A latte might be the ideal way to combine the benefits of caffeine and milk!! Or, better yet, perhaps we should make that a mocha? In an evening class? Avoid a caffeine overdose, if you want to get a good night's sleep and order the hot chocolate!

If there's any bad news in any of this, it's that I have not seen any studies promoting whipped cream as a topper.

On a personal note, many of you know that I hate to miss a post-workout social opportunity. I have been known to “double fist” it after morning classes with a latte for my hit of caffeine and an herbal tea for hydration. In the evening, I often order a small skim milk hot chocolate and a chamomile tea.

I’d love to hear about your milk, caffeine and chocolate preferences!

Walking for a cause

The heat not only got the better of me yesterday, apparently it caused severe distress to my computer! I experienced a catastrophic malfunction of my computer screen. Hence, the delay in posting something until tonight.

Over lunch today I had fun with WoW Power Walker, Myra Rodrigues being interviewed and filmed by the The Weather Network. They are airing a promotional piece for Myra who is undertaking a fun and challenging project to raise money for the CNIB Braille library. To celebrate her 65th birthday Myra, who is legally blind, is completing a half marathon in every province and territory in Canada over the next year. She kicks off her power walking adventure with the half marathon in St. John's, Newfoundland on September 16th. The next weekend you'll find her walking the Marathon by the Sea in St. John, New Brunswick. Three weeks later she'll be strutting her stuff in Prince Edward Island. The rest of her half marathons will be completed in 2008 with her grand finale race back home at the Scotiabank Toronto Waterfront Half Marathon next September 2008.

Those of you who know Myra, know she never does anything in half measures. We look forward to seeing how Myra accomplishes this challenging goal. She will likely inspire lots of people along the way with her determination, her commitment to fitness, and her commitment to helping the CNIB.

I urge you to support Myra in any way possible: donate directly to her cause, spread the word about her campaign to friends, family and co-workers, help her find sponsors to pay for airfare or accommodation at her marathons, cheer her on at any of her races. You can find lots of details at her website. www.cnib.ca/myrasmarathon

Heat makes it a good time to cross train

4o degrees celsius with the humidity!

At about 12:30pm this afternoon I saw someone out running in long black sweatpants and a cotton t-shirt. Now there's a glutton for punishment. If someone came to class dressed like that on a day like today, we'd send them home.

Seriously, when the triple environmental killer is on - heat, humidity, and smog alerts, it's a good day to consider some cross training alternatives. In today's newsletter that went out, I describe the side plank as an excellent strength training exercise. There's a photo of me in Vera's garden doing a plank. I've posted it here too for your edification. One minute of the side plank on each side may be enough effort for today!

If you do go out walking, go out in the early morning or evening. Wear clothing that keeps you cool. Slow down and take the opportunity to think about your form. Even just concentrating on landing with your front leg straight is good practice and is often easier to do when you are not walking at top speed.

Most of all stay hydrated and watch your electrolyte balance! Don't just carry water, consider carrying a sport drink or some orange juice.