Left foot right foot

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

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.

Walking and body image

Over the years I have been so inpired by the many people who have joined our program and changed their lives in really profound ways beyond even improving their fitness levels. This is certainly true of our coaches - Helena, Karin Lynn, Krista, Vera and now Jill. A few short years ago, none of these amazing coaches imagined what walking could do for their fitness. Today, they are helping others transform their walking workouts and their lives. So, it's exciting to see their stories making it out to the broader world to inspire an even bigger audience and so that we can be reminded that they walk the talk. Check out this online story which recently came to my attention about WoW Power Walking coach Vera Guthrie.


http://www.redbookmag.com/health-wellness/advice/why-we-walk-1107

How many layers can a girl wear to a race?

7:40am thought bubble: -20 with wind chill??!! What should I wear? Three layers? Merino wool sleeveless, merino wool tee, jacket

7:45am thought bubble: Will that be enough if it gets really windy? Four layers? Merino wool sleeveless, merino tee, mock turtle neck fleece with thumbhole, jacket.

7:48am thought bubble: What about my neck? Five layers? Merino wool sleeveless, merino wool tee, merino wool turtle neck, mock turtle neck fleece with thumbhole, jacket.

7:50am thought bubble: Definitely two layers on my legs or I am going to be walking like the abominable snowman. Merino wool long undies, NB Windblocker tights.

7:56am thought bubble: Yikes, last weekend when it was 2 degrees with a windchill of -8 my legs did not warm up for 10 k wearing two tight layers on my legs.

8:00am thought bubble: S***. I wanted to be finding a parking spot near the race start by now.

8:05am thought bubble: OK. Three layers on the legs. Merino wool long undies, NB Competitor tight (a little lighter weight than the windblocker), and NB Falcon pants which offer wind resistance and an air layer.

8:08am thought bubble: Good... just need to get my socks and shoes. Well, it's been cold and the wool socks have been good on training walks but I got those blisters in Myrtle Beach...but it was warm in Myrtle Beach...but I'll be wearing my racing flats today which fit a little snugger than my training shoes...better get the performance socks out.

8:12am thought bubble: I hope that parking spot isn't taken. Almost ready...just grab my gloves, mitts, light weight wool hat, fleece hat, and neck warmer from the laundry room.

8:13am thought bubble: wait...it's sunny. Sunglasses? They can make my face cold in these temperatures. Bring them along...I can decide when I get there.

8:15am thought bubble: I better pack a few clothes to take with me in case I change my mind when I get to the start.

8:35am thought bubble climbing out of the car near the start: Holy c*** it's cold, I'm switching those Competitor tights under the Falcon pants for the Windblockers!

9am thought bubble: There's not going to be any quick pee breaks with all this on...