HOT WALKING

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!

When walking is brand new

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.

Vernal equinox aka FIRST DAY of SPRING

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.

Counting meteors on night walks

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

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" .

Actually, it's quite nice out

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!

Early morning walk in Halifax

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

Hurricane or sunshine - the morning walk is a gift.

Strange encounters of the inukshuk kind

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!

Toronto pedestrian deaths

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

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

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

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.

Walking in the festive season

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 discoveries - Vancouver & Toronto

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!

Walking unplugged

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.

Bad behaviour on the roads

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.

To treadmill or not to treadmill

Away on holidays over the Christmas season, I woke up one morning to a winter gloom of San Francisco fog and rain. Morning walks in San Francisco can be a treat. The reward for powering up Russian Hill is a view of Coit Tower, Alcatraz, or the Bay Bridge. With fog and rain I knew there would be no such view, so I decided to test the treadmill in the hotel fitness center.
It is rare for me to walk on a treadmill since I like to be outside. Still, many of you tell me you prefer the treadmill workout when inclement weather occurs - particularly when the risk of falling is high.

When I entered the fitness center both treadmills were taken. I warmed up sitting on the stationary bicycle. I managed to entertain myself through 20 minutes of imaginary hills on an imaginary ride. When a treadmill became available I moved over and started my walk at 3 mph. As I walked I increased the speed in .2 mph increments. When I reached my race pace from my personal best marathon of 11.22 minutes per miles I held a steady course for about 10 minutes. It was a long 10 minutes. Interesting. I regularly walk for more than 2 hours outside.

Then I aimed for 6mph, or walking one mile in 10 minutes. I was very nearly ejected off the back of the treadmill but managed 6 intervals of 30 seconds at that speed. Another 6 minutes of workout accomplished. Finally I played around with the grade for 5 minutes and ended with a few minutes of cool-down watching a television with no sound and subtitles. The screen was slightly to my right so it’s good that I had not been interested in watching a show for the duration of my workout or I would have walked away with a persistent tendency to look right.

After the workout I felt better than when I had walked into the fitness center. That’s just the way it works. An invigorating walk always improves my mood. Yet, I couldn’t help feeling that treadmill walk was just a bit silly. A little fog and rain in one of the world’s most interesting cities had me making like a gerbil, walking on a moving belt in a room that looks like countless others on the planet. It was interesting to know the exact pace I could muster, but I wish I had spent that hour walking Russian Hill – even without the view.

More on cold weather

Today I needed to pack an extra bag for my weekend foray to the Philadelphia marathon. This is directly related to my long list of cold weather apparel as per my last blog posting.

If any of you reading this have walked a marathon or half marathon or 10k or 5k race, you know that the only real concern the night before the event is what to wear. I have been known to spend almost an entire pasta dinner ruminating over what to wear and then I can fuss for several hours in my room laying all the options out. Then, the first thing I do when I wake up on race morning is listen to the weather, or go to theweathernetwork.com, to check the hourly temperature and meteorlogical conditions! Does this sound familiar?

So, I packed what feels like every possible apparel contingency for temperatures hovering around zero. If there is precipitation at this temperature, it can be ugly. Rain at 2 degrees is honestly worse than snow at -2 degrees.

With furrowed brow, brooding over the potential for a cold, wet one on Sunday, I arrived at the airport with 2 jammed bags for 3 days away. Seated at the gate with my well-deserved latte in hand, I realized, hey, it could be 2 degrees and sunny! That would mean I need sunblock for my face! Which, of course, is nestled in my bathroom cabinet.

Ah well.

And for those of you who are out training or racing this weekend, here’s another cold weather thought that was discussed at the end of walking class today. There are many people who suffer from Raynaud’s Syndrome. The cold weather is especially challenging – fingers, toes, and noses can go completely white from cold as blood vessels constrict. If you are challenged with Raynaud’s, it really helps to add extra layers to the core area and keep the head warm. Don’t let yourself get cold at the beginning of the walk. It’s better to have to peel off layers as you warm up than have the blood vessels in the extremities constrict. And be prepared for the core to cool quickly after your walk is over. Pack an extra warm coat or vest for after training, especially if you are staying around for the oh-so-important après-walk coffee!

A few favourite cold weather things

This morning I tried to defy the reality of the approaching winter season.

At 5:55am, I could be found driving my car down a black street pretending that I didn't really need to get out and scrape the frost off the windshield. With the windshield wipers slipping furiously back and forth over the icy coating, about 100 metres down the road, I gave in. That ice wasn’t going anywhere fast and I could run over a comrade in early morning exercising, if I didn’t stop to remove the blinding layer.

Too bad my ice scraper was buried somewhere in the “winter” cartons in my basement. I was reduced to using my fingernails to scratch away a viewing hole.

Tonight, I will have to face the harsh realities of the weather, take stock of all cold weather necessities, and remove them from storage - ready for action.

Here’s my initial list. If you have anything to add, please join the discussion:

Ice scraper for car windows!
Hooded layer for the first 10 minutes of warming up.
Gloves/mittens.
Vaseline for skin protection.
Clear glass inserts for sunglasses to protect eyes in the dark from cold and winds.
Layers for legs.
Layers for upper body.
Layers for head.
Layers for hands.
Neck warmer
Yaktrax.
Reflective vest (especially for dark, rainy nights…there are a lot of boomers out there driving the roads who have little/no night vision – and no night vision when it rains!)

And I’m going to get out the oats, too. There’s nothing like cooked oatmeal for breakfast on these cold mornings. Last winter I discovered maple sugar as a topping and I now consider it a partner-for-life to oatmeal.

Winter tips welcome here!

Lee

Beat sagging face blues by walking!

On Sunday I had the exquisite pleasure of lounging the day away at a Muskoka cottage, replete with requisite trashy magazines.

Reading one of the recent issues of InStyle, I learned that running is not recommended because its jarring action breaks down the collagen that keeps the face from sagging! According to the article, walking will avoid this collagen breakdown.

This is not the first time I've heard this theory. My original source was a shop-keeper who, once she heard about all the walking I do, proclaimed that walking is the best exercise since "all runners look terrible with their droopy faces"!

I'm not sure that InStyle is a more reputable source of information than that shop-keeper, but it might be worth investigating further.

In the mean time, since we know what a great workout walking can be, why risk the sad, saggy face of a runner?