Saturday March 31 - Wednesday April 4, 2018

Happy Easter, Passover, or whatever you may celebrate

Well, here we are at the end of March - hard to believe - time to get walking. Join us on Saturday at Tim's at 8:00 am for whatever distance you'd like to do. 

Distances for those training are as follows:

Niagara half - 14 km and during the week 8 km and 10 km. Company welcomed.

Tromso half - 10 km and during the week 6 km and 8 km - yes, Libby and Arlene are back and would love company.

Usually Sunday walkers meet at the Running Room on Queen on Sunday at 8:30 am

Mid week day time walkers meet at Tim's at 9:00 am on Wednesday - Charlotte sends an organizing email in advance.

Mid week evening walkers meet at 6:30 pm at Loblaws (Monday) and Occasions (Wednesday)....although this Wednesday evening is Doc Soup so several will be missing in action.

Often on a long weekend, we meet Monday mornings at 9:00 am at Tim's 2 - please sign in on the blog if you'd like to meet then and there.

Comings and goings - some have just returned from adventures - we'd love to hear about your trips. And, currently, some are on foreign shores exploring - be safe and have fun. And, I don't think Margy and Rainer will ever come back....

To those who are ill or injured - please take care - we hope you'll be able to join us again soon. Olwyn has joined the injured list as of this week - we send her our best.

Announcements:  Libby is patiently waiting to hear what races you are planning for 2018 - please let her know. Any interest in Beaches Spring Fling or the Waterfront 10K? The walker categories in these races are well supported! Races, distance challenges, hikes, cross training - whatever helps motivate you to keep moving, keep training and to challenge yourself. Your body will thank you.

Enjoy the weekend - hope to see you Saturday.

Saturday March 24 - Wednesday March 28

Olwyn and Karen celebrate their St. Patrick's Day finish

Join us on Saturday at Tim's at 8:00 am for a distance of your choosing...just get your heart rate up. The reward is coffee and chats with friends. For those training for Niagara half, the distance this week is 12 km, 8 km and 8 km.

As always, Sunday walkers meet at the Running Room on Queen at 8:30. Join them for a change of pace and change of route. Mid week day time walks usually meet on Wednesday at Tim's at 9:00 am. Charlotte will send a confirming email. Week night walks are at 6:30 pm at Loblaws (Monday) and Occasions (Wednesday). It is so nice to do these evenings walks in the daylight - consider joining us.

If you have been missing in action, now is the perfect time to join us. The pace and the distance of each walk is flexible - folks do whatever works for them - it is easy to find a partner(s) to walk with. Come on out - we'd love to see you again.

Our thoughts are with Dawn and her family given the recent loss of her brother. I know she appreciates it. And, we also send our best wishes to anyone who is ill or injured. To those who are travelling, enjoy, be safe and bring back stories to tell.

Remember: hills are our friends - including hill(s) on your route increase the benefit your walking workout.

Saturday Mar. 17 - Wednesday Mar. 21

Almost spring - look at that sky!

Join us on Saturday at Tim's at 8:00 a.m. The distance is yours to choose - be sure to challenge yourself by going a bit further, or a bit faster or add a hill.  Those training for the Niagara Women's Half need to do 10 km followed by 6 km and 8 km during the week. Join them as they do their distance - company really helps those training.

Sunday morning walkers meet at the Running Room on Queen Street at 8:30 am - the more walkers, the merrier the group.

Day time walkers often meet on Wednesday at Tim's at 9:00 am- Charlotte will most likely send a confirming email message.

Weekday evening walkers meet at 6:30 pm on Monday (Loblaws) and Wednesday (Occasions) - it is so nice to be able to walk in the evening and still have day light. We had two great walks this week - join us - we'd love to see you.

I read an article on the health benefits of walking and a few recommendations to improve your walking workout in order to maximize the health benefits. I have reduced the content without changing the message:

Sections of a Blog post by Leila Dale on the Carrot (Health Canada) website:  

I’m a big fan of walking for exercise. Walking is good for your heart health (i.e. lowers blood pressure and resting heart rate), it’s also easy on your joints and great for your leg muscles. Regularly participating in outdoor walking groups has been shown to lower the risk of depression.

Aim to do physical activity at a moderate- to vigorous-intensity for 150 minutes per week. While any light movement is good, brisk walking, has even greater health benefits. Here are a few ways to turn your walking into moderate- to vigorous-intensity:

                       

Go up! Adding stairs or hills is a guarantee way to work harder. My motto is that for a walk to be a great workout, it should have at least 3 hills or sets of stairs.

Go fast! Walking at a faster pace will increase intensity. Try walking as quickly as you can for a short period of time (1-2 minutes), then resume your normal pace for 1-2 minutes, and repeat. Or walk fast until you reach the next light pole or stop sign.

Go longer! Add distance to your walk to increase the intensity.

Go different! Walk on different terrain, like a trail in the forest, the beach, or even in water. Sand or water can increase the resistance.

Add beats! Listening to music that has a fast beat can make you walk faster. Just be safe and pay attention to your surroundings.

Let's do this!

Walks - Saturday Mar. 10 - Wednesday Mar. 14

Crashing waves and ice formations

Join us on Saturday at 8:00 am at Tim's for any distance that suits and challenges you. As always, this is a great time of year to join us if you have been missing in action - the roads are generally dry and the distance is negotiable.

For those training for Niagara Women's half, the distance required is 8 km on Saturday, 5 and 5 km during the week. 

Sunday walkers meet at the Running Room on Queen St. at 8:30 am - consider joining them.

Midweek day time walks are often Wednesday at 9:00 am at Tim's - confirm on the blog or check in with Charlotte directly - sometimes there may be a change in the plan.

Midweek evening walks are at 6:30 pm on Monday (Loblaws) and Wednesday (Occasions). Please sign in on the blog to let others know your plans.

Announcement from Rainer:  31st Beaches Spring Sprint  - organizers want to promote the event to walkers - about 40 walkers took part last year.  The bibs are different for walkers and runners again this year. It is a 5 km race - perfect location right in the Beaches.

I need more photos - may need to post some repeats - which is kinda fun too.

Walks - Saturday March 3 - Wednesday March 7

Poetry in Motion - move over Tessa and Scott

Join us Saturday March 3 (yes, indeed, March) at Tim's a 8:00 am for a walk and coffee - the weather is getting better and better - time to get outside and move....you can choose the distance. The training schedules for those registered for races hasn't started yet but it will soon....Is your name on a race list yet?

Sunday walks are at 8:30 am at the Running Room on Queen Street - join in.

Mid week, day time, walk - meet at Tim's at 9:00 am - a few of us met this past week and had a great walk along the waterfront in the sunshine- join us.

Mid week, evening walks: at 6:30 pm on Monday (Loblaws) and Wednesday (Occasions) - so much nicer now that the days are getting longer and the sidewalks are dry. Join us - we love the company.

And, as always, we wish any one who is ill, injured or recovering the very best - we miss you and wish you well. Take good care.  To those who are travelling, have a great trip (as always, people are coming and going).  Bring back stories to share with us.

Announcement from Libby: This is her last blog race reminder until the end of March. Please let Libby, Susan or Helen know of any races you have signed up for or are considering. Race training for the Niagara Half starts this Saturday. Trish and crew, please try to come and join us as I am sure you will have company for the training walks. 

There is still time to sign up for the Spring Fling in High Park. Olwyn and Ruth would love some company.

Any other races ideas?  There go here: ..........

First one of the season