Letter from Judy

Welcome to the Wonders of Walking Newsletter, WalkQuest.

How quickly we seem to have passed through winter to spring and now summer, which is officially here with all its wonderful daylight hours. We in the Northwest have enjoyed moderate temperatures and cool nights. That is to change soon. Where ever you live, as the temperatures warm, remember your hat, sunglasses, & to liberally use sun screen. Walk during the cooler hours of the morning or evening, unless you are training for an event. You will want to train carefully during the warmer time of the day. Wear lighter color and moisture wicking clothing. See more Walking Tips.

This edition has a reprint of a relevant article written by Nancy Clark addressing the levels of salt intake for athletes (May, 2005).

For Willamette Valley Relay participants, visit the WVR Captain's Corner and Relay News You Can Use for updates and helpful tips on the upcoming relay.

The Captains Meeting & Packet Pickup is this Saturday, June 24 at Providence St. Vincent’s Hospital. See the Calendar for location and times.

Happy Walking,

Judy

"It is good to have an end to journey toward; but it is the journey that matters, in the end."

– Ursula K. Le Guin

Happy warm weather, all!  The 60+ degree temperatures of the last couple of days make getting out and walking pretty attractive.  The change in the weather means a change in the clothing we wear.  As the weather warms, keep in mind these simple tips.

*   Keep layering.  Layers are still important – they’re just “lightening up”.  For your base layer, consider a tee made of moisture-wicking materials such as Cool Max or Climalite.  If you’re thinking ahead to really warm weather, you might want to invest in light-colored tees – a cooler choice.   

*   Good rule of thumb for those of you who heat up quickly:  Dress to match your eventual energy output.  For example, on a 50-degree day, dress as if the weather during the walk will be 70-degrees.   (Make sure you have a warmer jacket and/or pants handy at the end of your walk – you will cool down!)

*   Sleeveless vests are great.  Try a sleeveless vest over a long-sleeved Cool Max/wicking tee if the weather is cool and you warm up quickly. 

*   Jackets still work.  For cool mornings, try a light jacket (wind resistant) over a short sleeve wicking tee.

*   What about the rain?  Rain shouldn’t stop your walking.  Wear a water-repellent jacket over a short or long sleeved tee.  Invest in a good water-repellent or waterproof rain hat and light gloves.  It’s amazing how much more comfortable you feel if your face and hands aren’t wet!

*   Be cautious of chafing.  If clothing is too tight against your torso, your inner arms may chafe as you walk.  Watch for shorts/pants which ride up as they will also chafe.  Don’t wear cotton!  Not only does it chafe, it also absorbs moisture!

For more helpful walking tips, check out the Fitness Tips Section at www.erofit.com

In addition to dressing properly this summer, we need to address the level of salt intake for our bodies.  To clear up many questions you may have regarding sodium levels, check out Nancy Clark's article, Salt and Athletes.

WVR Captain's Corner

Hi Captains!

As the relay gets nearer, there are still some important items and dates for Captains to remember! Below are a few tips to help in your success for this year’s WVR, followed by important dates!

1. Take a ride on the course!  A course run is a very valuable piece of visual information. Taking a practice ride along the course helps for you to become familiar and reduce the chance for getting lost. Even with the help of the guidebook, complete with legends, maps, and descriptions, it can’t tell you all the nuances a particular leg may have – road conditions, tree canopies (for shade on a hot day), fuel stops, and more. This is a trip that more than one person from the team should take. We recommend at least one person from each van should ride along.  Taking notes or even a video can be the best way to spend a pleasant afternoon. 

2. Leg assignments.  This is where your knowledge of what your team member’s skills and abilities is crucial.  You will have to make decisions on who can do what at least a month before the race.  Be sure to do this far enough in advance to allow for specific training, if needed. The guidebook provides a rating for each leg.  This rating takes into consideration the length, terrain, walking surface.

3.  Identify First Aid Provider.  It is important to know any medical conditions of your fellow team mates.  This prior knowledge has proven to be beneficial in assisting that team member in having a rewarding experience and makes you aware of the potential issues you may need to address.  Please make sure all team members write on the back of their bibs any medical information (prescriptions, conditions, etc.).

4. Know your pace times!!!  The course is set up based on the times you submitted so it is very important for you to fine-tune your entire team member pace times. Teams who arrive early to a staging area will have to wait for that staging area to be set up and for you to continue the relay. The time you wait will be added to your overall time.  Please ask each of your team members to go to a track and time a one-mile walk (4 times around a track).  Take the elements into consideration – adrenaline, heat, hills, evening, etc. You can update your pace times anytime prior to July 10th.

Important Dates!

Meeting	Location	Time
June 24th: Captain’s Meeting & Packet Pick up	New Location for 2006! St Vincent’s-  Southern Auditorium & Classrooms in the East Pavilion 9205 SW Barnes Road Click here for a map.	Session 1: 9:30am – 10:00am Session 2: 10:15am – 10:45am (Each session followed by Packet Pick up)
June 28th: Mandatory Volunteer Training	New Location for 2006! Providence Portland Med Center 4805 NE Glisan Street Boardroom & HCC7	Choose from 3 sessions 6:30pm – 7:00pm 7:00pm – 7:30pm 7:30pm – 8:00pm
July 8th: Mandatory Volunteer Training	New Location for 2006! Providence Portland Med Center 4805 NE Glisan Street Boardroom & HCC7	Choose from 4 sessions 10:00am – 10:30am 10:30am – 11:00am 11:00am – 11:30am 11:30am – 12:00pm

For more up-to-date information on WVR 2006, visit www.wondersofwalking.com.

Relay News You Can Use!

Course Update!!! Late Breaking News!!!

Due to road construction and safety issues, there will be changes to Legs 13, 14 and staging area 13. There will also be a slight change to Leg 17.  When details are finalized, information will be available at the start and on the website.

Van Cell Phone Request.

We will be asking for a cell phone number for each van at the Captain’s meeting.  This is to ensure we have a contact person, in the event of an emergency.  Although we don’t anticipate having to use it, it will allow course officials to get a hold of you – just in case.

Looking to be on a team or additional team members? 

Go to the team matching section on our webpage and you will be matched with a team member or be placed on a team.  Last year, we put together two unique teams and helped fill gaps in other teams through our matching effort.

Community of Monmouth Welcomes WVR Participants. 

As you pass through Monmouth, be sure to check out Rick's Place.  This is a great place to satisfy your need for espresso, lunch and of course, desserts!  Rick's is at 1231 Main in Monmouth. 
Showers are back! Take advantage of a nice, warm shower at the Monmouth Fitness Club, located in Monmouth between Staging Areas 11 & 12.  Cost is only $3.00. Please bring towel and shower items.

Volunteers – Don’t forget your flashlights & batteries!

All volunteers need to remember to carry a flash light with extra batteries during their time on the course.  Flashlights should be at least 2” diameter (no pencil flashlights).

Please show your support along the course!

Back by popular demand, the Emmanuel Bible Church will be lighting up the BBQ and cooking hamburgers, chicken and other great food. If you didn't try them last year, you missed out on some DELICIOUS food!! They are located in the back of the church, at staging area #6.

During the evening hours near the Fir Crest Cemetery, the Albany Firefighters Community Assistance Fund (AFFCAF) will be offering volunteers and participants Allen Bros. Coffee as well as other snacks such as cookies and fruit for a minimal fee.

At the finish 'Three Guys a Smokin BBQ' is a church fundraiser offering a BBQ pork dinner, pork-n-beans, baked potato, bread and coleslaw, all for only $9.50!  To make sure you don't miss this, you may want to order in advance at the Captain's meeting.

Motorcycle Support Back!

One of the most consistent comments we received last year was a tremendous thanks for the motorcyclists!  We are happy to have the Intel Motorcycle Club (IMC) monitoring the course again, offering help, guidance and support all along the course.  For more information on the IMC, please visit http://www.wondersofwalking.com/bios_launer_b.php

WALK TRAININGS, CLINICS AND SEMINARS AND OTHER EVENTS!

Don’t forget about Thursday evening group walks!  Thursday nights at 6:00PM meet at Fit Right Northwest located at 1207 NW 23rd Ave (Between Northrup and Overton), Portland.  Free Parking off Northrup under the Northrup Commons condos.