THE BUILDING IS UNDER WAY
SQUARE ONE RUNNING ROOM

PERSONAL BEST CLINIC - GOALS

THE ULTIMATE "A" TEAM

QUOTE OF THE DAY

Have the discipline to do the little things you don't like and you can spend your life doing the big things you do like

An awesome week -- personally and professionally - I wont share the personal but clinic wise this was a great first week of the Personal Best clinic -- the first of its kind for the Running Room -- as of late walkin registrations this morning we are at a staggering 36 registrants which is exactly twice what I was expecting -- some amazing walkers -- it is going to be a great team -- the local races have no idea the talent this group will bring -- WATCH OUT THE ULTIMATE "A" TEAM IS COMING TO A RACE COURSE NEAR YOU!!!!!!!

WEEK 5 - THE ROAD TO NAGANO

WALK = 73K

BIKE = 180K

STRENGTH = 2 HRS

FEET CLIMBED = 10,100

CALORIES BURNED = 12,950

This was an awesome week of training as well................Stephen, this will be the first time I have had the good fortune of working with Dave McGovern -- it would be amazing if you were here too!!!!

QUOTE OF THE DAY

“It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement; and who, at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

What an awesome week this is turning out to be --- training has been incredible -- so far this week I have gotten in 60k of walking and 160k on the bike plus 2 hrs of strength training focusing mainly on core and legs -- and in doing my walking have climbed just short of 10,000 feet -- one-third of the way up Mt. Everest in one week!!!!!!!!!!!!

Add onto that being away from the stress of Go Transit and being able to focus on my new life with the Running Room -- this has really enhanced my mental outlook and focus -- have almost all my clinics for the new store set with instructors. Plus I am adding a second Personal Best Clinic for Walker beginning in June and add to that I am working to bring the GURU Dave McGovern in for a weekend clinic out of the store the weekend of June 6-8/08 -- Dave has already agreed to come -- it is all so exciting

Speaking of the Personal Best Clinic -- tonight is night one of the first ever -- and on line registrations are at 34 as we speak which is amazing and humbling to say the least -- I hope I can provide what they all are looking for!!!!!!!!!!

THE BIG NEWS -- My friend Stephen G. from California is on the cover of new issue of Walk Magazine -- congrats Stephen -- I am first in line for the autograph -- why don't you come up here and do a motivational talk at my PB clinic the week Dave McGovern is here -- what a great combination -- Proud of you my friend

QUOTE OF THE DAY

I have decided there is no such thing as the dark side -- Running or Walking, you are on the right side of fitness -- the "Enlightened Side"

( me)

The end of week four of the road to Nagano has come and gone -- a successful first month of training for my dream race. This week begins some new challenges as the Personal Best Clinic begins on Thursday evening -- we now have 30+ participants registered and we always have a number of walkins the first night so it is going to be the largest walking clinic I have ever led and I am guessing it my be the largest Walking Clinic the Running Room has seen to date -- it is all very exciting!

Week one of my career at the Running Room begins in earnest on January 14th -- I guess one has to have the courage to reach for their dream and that is what I am doing -- Step one of the grand scheme

On the Grand Opening of the store on March 26 we are having a 2.5k fun run and a 5k run/walk race to raise funds for the Canadian Cancer Society -- you can go online at the runningroom.com and register for a mere $10.00 -- all donations to the Cancer Society -- Take the time folks and please register and support such a great cause -- I thank you in advance!!

THE ROAD TO NAGANO

WEEK 4 RECAP MONTH ONE RECAP

Walk = 56k Walk = 244k

Bike = 108k Bike = 470k

Cals burned = 10/980 cals burned = 47,092

Ft climbed = 7,050 Ft climbed = 36,419

Strength = 1:25 strength = 6:00

The new car - 2008 Toyota Yaris

Resolution Race - Dec 30/07 - 2nd place - PB - 32:04

QUOTE OF THE DAY

"Making resolutions is a cleansing ritual of self assessment and repentance that demands personal honesty and, ultimately, reinforces humility. Breaking them is part of the cycle."

The Road to Nagano - Week 3

Walking - 56k

Bike - 86k

Strength - 1:45

Calories burned - 8,450

Feet Climbed - 5155

weight loss - =/-0

December 2007 - Month in review

walking - 261km

bike - 474km

feet climbed - 31,760 -- scaled Mt Everest and had room to spare

YEAR IN REVIEW - 2007

Walking = 3143 kms

Biking = 1401 kms (began Xtraining on bike in October)

2008 GOALS

1) Climb Mt Everest 6X -- ie 180.000 ft of hill climbing

2) combined mileage of 10,000 kms - bike and walk

3) sub 5 hr marathon at Nagano, Japan April 20/08

4) sub 2:20 half marathon by years end - goal? Chili Half

5)TO MAKE THE GRAND OPENING OF THE SQUARE ONE RUNNING ROOM THE BEST EVER!!!

QUOTE OF THE DAY

"Happy, happy Christmas, that can win us back to the delusions of our childish days; that can recall to the old man the pleasures of his youth; that can transport the sailor and the traveller, thousands of miles away, back to his own fire-side and his quiet home! "

~Charles Dickens, The Pickwick Papers, 1836

To all my virtual friends

FROM MY HOUSE TO YOURS "MERRY CHRISTMAS AND BEST WISHES FOR A HEALTHY AND HAPPY 2008'

MAY YOU ALL EXPERIENCE THE PEACE OF THE SEASON

QUOTE OF THE DAY

"I no longer have bad days. I have good days and I have great days". Lance Armstrong

This week was an awesome training week -- the distances were similar to last week but the times were less and the elevation climb more. Also I was able to get in more strength circuits and finally for the first time since the accident I was able to do pure core work today......So I am definitely feeling stronger and a touch faster -- it will be interesting to see the results in the Resolution 5K next Sunday morning.

WEEK 2 - NAGANO MARATHON TRAINING

WALK = 67KM

BIKE = 133KM

STRENGTH = 1:45

CALORIES BURNED = 14,182

FEET CLIMBED = 12,514

WEIGHT LOSS = 0.35KG

Yup! Hills are our friends

QUOTE OF THE DAY

"Hills are our friends!!! Hills are just intervals in disguise"

(me -- every time I do hill training alone or with my clinics)

Week 2 - Nagano Marathon Training - "Creative Goal Setting"

Well, I had some time to think about goal setting for the new year and after some awesome workouts early this week, I came up with my latest self motivating goal -- I want to push myself with hills therefore elevation training mostly for Nagano but also over the next year -- so here is my crazy idea to motivate myself --- I want to climb Mt Everest 6 times over the next year -- by use of the treadmill and stairmaster -- all workouts on an incline -- Everest is 29,029 feet high -- so that means approximately 15,000 feet per month or 3,750 per week. Add pictures on my training /change room wall in my home of Mt Everest with the height marked off in 500 ft increments I can monitor my progress on a daily basis.

May sound crazy but I hope it works -- visualization once again is the key!