Hi there,
The clock is ticking and WVR 2006 will begin at Champoeg State Park in six and a half weeks from today! July 14th will be here before we know it. We have longer daylight hours providing us with opportunities for doing more out of doors activities. I hope you are taking advantage of this to incorporate your walk training.
The course remains the same as last year. Do you wonder what surprises might arise? The more control you take of your training and preparation, the better able you are to 'go with the flow' when the unexpected does occur.
We are hearing from a number of regional race directors of long distance relays of lower registration numbers for their events. We aren't sure what the source of this decline in overall registration is but WVR has seen this as well. WOW is committed to producing quality walking events and this year's WVR will be no exception. With the lower numbers, however, comes a commitment from all participants and volunteers to help each other along the course, watch and support each other. We are happy to announce we will have the Intel Motorcycle Club driving the course from dusk until dawn. We are sure you will be happy with the course this year and the event!
Looking forward to seeing everyone at WVR 2006!
Judy  We are two months from the 3rd annual Willamette Valley Relay!!! By this time, you should have turned in your registration, ordered your vans, increased your training and revising it based on the legs you will be walking (hills, heat, time of day - should all be taken into consideration). Being Captain requires a lot of coordination so we've provided you a few tips to help as you get your team ready for this year's event:
1. Communicate the relay conditions when you are recruiting team members. Share possible conditions with your new members and your plans to minimize the more uncomfortable situations. Communicate early any team expectations.
2. Be up front about financial responsibilities. It is very important to try and make members aware from the start of costs outside the entry fee (van rental (if needed), gas, team attire (if you decide), food, etc.)
3. Whether you use your own vans or rent them, your van is your most valued equipment besides your shoes! Vans need to be reserved early (like months in advance) to assure availability. You might be able to borrow a van from friends or family, but always have a back up.
4. Know and document any medical conditions of your fellow team mates.
5. Leg assignments should reflect each persons capabilities -know the capabilities of your members before you assign their legs.
For more helpful tips from veteran WVR captains, visit www.wondersofwalking.com
Calling All Team Volunteers!
The registration form for volunteers was sent to team captains on May 18th (please notify info@wondersofwalking.com if you did not receive the packet.) The registration form is also be posted to www.wondersofwalking.com. Please be sure you send this form back by June 1, no later than June 10 - volunteer assignments are based on a first come, first served basis so get your completed form in today!
Support the communities along the course!
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.
Also, 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.
At the finish 'Three Guys a Smokin BBQ' is a church fundraiser offering a BBQ Pork Dinner. Pork, beans, baked potato, bread and coleslaw. To make sure you don't miss this, you may want to order in advance at the Captain's meeting.
Please show your support for these groups as they support WVR!!!
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. To learn more about the IMC, visit the website. Judy Heller Makes the Cover of NW Lifestyles Magazine! For those who missed it, Judy and the walk training members made the cover of the May edition of NW Lifestyles Magazine! The article, "Walking - the Wonder Drug" explains the many benefits of walking, from stroke prevention to depression! To read the entire article (and see the cover), visit the Lifestyle website. Quick Fix for Athlete's Foot
Use a hair dryer and dry between the toes, as you would dry you hair!!! Be sure to have the drier on low so you don't burn but "blow dry" your feet to health!
Shoes!
A key component to successful training is having the right equipment. Walking is a wonderful sport - at the most basic level, you need only good shoes and socks. "Good" is critical when making your choices. Here are a few tips in selecting the right shoes and socks.
1. Have your shoes fitted by an expert. Visit a running and walking shoe store and have a staff member help you find a shoe that meets your needs. Take along your current shoes (and any orthotics that you wear when walking), and be prepared to talk with the expert about the distance you walk, terrain and any pain or physical issues.
2. Try out your shoes and ensure they fit. Be sure that your shoes are properly sized - your feet swell after you've been on them for awhile. Make sure that there is plenty of room in the toebox and that the shoes are long enough. A good test: there should be a thumb's width between the end of your toe and the end of the shoe. (Too short shoes can cause toenail loss.) Most running and walking stores will watch you walk in shoes as part of the fitting process. If you can, walk on a surface that you normally walk on (pavement or asphalt).
3. Invest in good socks. Socks made of CoolMax (or other wicking fabric) are ideal. They help prevent blisters and keep feet drier (and more comfortable) than cotton socks.
4. Rotate and replace your shoes when worn. Buy two pairs of your shoe of choice and rotate them (or if you have more then one favorite model, buy one of each). This allows the shoe to "recover" in between wearings. Write the date you first wore the shoes on the inside of the shoe or shoe tongue. Shoes generally last for 500 miles (or so) of moderate walking. Wear will vary, however, depending on a number of factors: the shoe, the terrain you're walking on and your build.
For more helpful walking tips, check out the Fitness Tips Section at www.erofit.com
Walk Trainings, Clinics and Seminars and other Events! 11th Annual NW Regional Racewalk Retreat
June 2-4, 2006, Tualatin Valley Rec Center, Beaverton, OR
Mark your calendar for the 11th Annual NW Regional Racewalk Retreat. The guest coach is 2000, 2004 50K Olympian Philip Dunn. Philip is currently training at the Olympic Training Center in San Diego, Calif. Don't miss this opportunity to learn and walk with one of the best. For more information and to register, visit Erofit's website.
Don't forget about Thursday evening group walks!
Thursday nights, 6PM, Fit Right Northwest, 1207 NW 23rd Ave (Between Northrup and Overton), Portland. Free Parking off Northrup under the Northrup Commons condos
Team Relay Training / Technique Critique
Contact Judy Heller at EROFIT & Associates 503-282-1677 or judy@erofit.com for details on team training.
Sisters Stride into Autumn
It may seem far away, but Fall is creeping up on us. What better way to celebrate, than a 10K/15K through the stunning Sisters area! Mark your calendars now! For more information, visit our website. | 
