QUOTE OF THE DAY
"Having endurance means you won't quit when your body or your own laziness tells you to quit"
In that vain I got back to work today - felt good to get to the gym after two days of sick leave - 6km to and from gym plus 4km hills on the treadmill as part of my endurance workout - did circuits concentrating on upper body and core with some work on that pesky tear drop muscle around my knee. Looking forward to doing it tomorrow as well. Have confirmed plans for the long walk with friends on Sunday afternoon.

QUOTE OF THE DAY
As my dad always used to say "In racing as in life - it is not the destination that counts - it is the journey"
You never know what you are missing until it is gone - my dad was a great source of wisdom - one I unfortunately avail myself of until he was gone - thanks for the wisdom you left behind Dad
On a training note - Day 2 of self imposed rest due to this lindering cold - no sense making it worse ---------hoping it will be good enough by tomorrow to get back at it. Just doing some basic core stuff at home,,Sunday I have my long walk scheduled with a couple of friends from my clinic and the goal is 28.6 km - need to get my distance up as the Vegas marathon is only 9 weeks away..........Cheers

QUOTE OF THE DAY
"You must listen to your body - walk through annoyance but not through pain"
Great words to remember- and I need to remember them more than most - yesterday a cold hit me - this is something I seem to endure after every race - couple of days later I feel a cold coming on- my original plan was to do the gym thing this morning but I just stayed wrapped up in my blankies and looked for some TLC - took care of the cold and hope to get back at it tomorrow or the next day. Lots of raw ginger and congee and I should be fine.

Quote of the Day
"ENDURANCE IS NOT GOING FASTER - IT IS GOING FURTHER"
Man that is so obivious we sometimes forget - at least I do - now I am in to the serious endurance training - 2 successful half marathons and 2 to go before my dream goal - the full marathon in Las Vegas - Dec 10th - not all that far off when you think of it - so much to do - so little time.
My work schedule has change so for the rest of the year I am working 1pm-9pm which is perfect for me as I love to train in the mornings - only negative is that I wont be able to work out with the Ontarion Racewalkers - hopefully that can happen in the New Year. I am considering doing a WOW weekend clinic - we shall see - Have to leave family time in the equation too - that is a must
A great workout at the gym this morning - the concentration on the tear drop muscle above my knee seems to be helping - seeing the surgeon who did my knee replacement next week - he hasnt seen me in over a year - 60lbs and 10 races ago - will be interesting to see the reaction

WE FINISHED IT: 2:30:06
A personal best - but man, this was a tough one - wind in your face for the first 12km ------------Amazing at the start line with 10,000 people and rubbing shoulders with some of the world's elite marathoners - it is all very inspirational
A must do event - incredibly well run - only suggestion - mile markers would be nice

OH!!!!-THE ANTICIPATION
Isnt it amazing how the anticipation builds the closer to the start of a race - it is about 11.25 hours till the gun sounds for the start of the largest race that I personally have ever been involved in - The Toronto ScotiaBank Half Marathon and I cant wait.
Spent the afternoon at the expo downtown and it was great - it looks like Mizuno is coming out with a new racewalking shoe on Feb 1st and New Balance is re-looking at the 11os as people are quite unhappy with the 111's they have come out with. Mississauga Marathon is considering a walking division - ITS ABOUT TIME - maybe they all will have to rethink as there is a REVOLUTION going on - the more of us who email and express our concerns and suggestions the more likely it is to happen - so lets start an email campaign
Lee Scott's talk was very informative - she is heading to Portland ore - for the marathon next weekend - guess they have a excellent walkers division
Had a good pasta dinner - now a deep tissue massage for my calves and shins and off to bed - 430 am comes early Cheers all

"NEW BALANCE 110'
The Wonder Shoe"
I am so excited that I finally found a pair of these shoes - racewalkers I have met call them the wonder shoe and they are very difficult to find but Gary and Paul at the Oakville Running Room found a pair for me - they are awesome - very very light and flexible with great toe push off capabilties and made specifically for racewalking - give them a try - it is worth the trip to Oakville!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Just a quick 5.5 km tonight to try the shoes and warm up for the big day on Sunday - hope we all have a great day.............Some R&R tomorrow after picking up the race kits - Lee Scott is speaking at the expo at 2pm tomorrow for those interested

TAKING IT EASY
But I hope not too easy - I am trying a new approach the week before a long race to see if I can better my time - even by one second it would be great - the battle is always against yourself and that is one you can always win if you put your mind to it and are not afraid to succeed....................I am just doing short quick road work the rest of the week - maximum 6km at a time but at race speed or close to it -------------then icing down the shins after the walk -----hopefully this will help when it comes to the race.........have a good night all Cheers

LOVE THOSE JAGUARS - SWEET REVENGE
It was great to see the Jaguars beat up on the Steelers on Monday Night Football last night - after I lost $$$$$$ betting against the Steelers in last years Super Bowl.
Another gym workout this morning - starting to taper for Sunday - really love the racing - it really gets in your blood - once you finish you cant wait for the next one..Hoping for a good day.
Today is my sons 25th birthday - Happy birthday David

Mission Possible - Target Las Vegas Marathon
The start of another week brings with it the promise of new experiences - just that promise keeps you going day to day.
Had a relaxing day yesterday, lunch with friends who just flew in from Japan so we did SonDoBu in little Korea - not only healthy but very tasty as well. Then an afternoon of the NFL - some great games
Back to work today - did the 6km and the gym thing this morning - concentrated on upper body and core but also started working on the "tear drop" muscle on the top inside of my knee - this attrified badly after the knee replacement and it is slow coming around - a good workout.
Now off to work so I can afford to train and race................Cheers

A COUPLE OF CHUCKLES FOR ALL
Just thought you would all like a couple of laughs early this morning - I found a picture of my buddy Ian and I when we played basketball together in high school - just a couple of years ago........Went out and did 26km this morning - was able to keep up a good pace of 7:34/km - so I am very pleased with that - looking forward to next weeks half at the ScotiaBank Marathon

T.G.I.F.
Well it s Friday and our weekend is finally here - it was a tiring week at work - and I felt like I didnt accomplish a lot training but looking at my training logs I did keep on schedule. I did my group walk with my clinic last night and only have one more clinic night before our group does the ScotiaBank half Marathon next sunday - that should be a good one too
At the gym after work tonight - did my 6 km round trip there and back as well as some core and leg strengthening and 35 minutes on the stairmaster - feel much better now ----------------now out to our favorite Vietnamese restaurant for dinner

NEW POWER WALKING DVD
For anyone who is interested here is a new instructional dvd by Lee Scott on power walking - I have raced against Lee on a couple of occassions and she is phenomenal - here dvd instruction is great - I just picked it up at a running store last week Sorry the picture isnt better - the light must have been shining off my head.
On a personal note - just a quick 8km tonight - club walk tomorrow - only one more of those before we hit the Scotiaback half Marathon on Sunday the 24th

Mission Possible - Target Las Vegas Marathon
Well everyone a change in plans - I am still doing my first full Marathon on Dec 10-06 - BUT - I am now going to do it in Las Vegas instead of Honolulu - Vegas has a significant racewalker division with prizes including age division and this is what prompted the change - a RACEWALKER division is the primary motivating factor for the change. The route sounds fantastic and so are the travel packages - this is going to be fantastic

Steve Nash(2x NBA MVP) has said " The mark of a good athlete is how well he practises after the best game of his career"
This is why I was back at it again this morning at the gym - similar workout to yesterday but focused on legs in the strength training as well as core - yesterday was upper body and core. Tomorrow will be a realxing 10km in the evening - planning for my distance day on Saturday

BACK TO WORK
Well enough of sitting back on my laurels - thank you all for your wonderful comments and support - it helped me get out of bed this morning and get back to the gym. I had foresaken my strength and endurance workouts last week to be ready for the race but back to it today...............Power walked the 6km to and from the gym, 20 min on the bike, 1:10 of circuits and 30 minutes on the stairmaster - it felt great being back in the gym............after my experience at the 17km mark on the hill in saturdays race I am really going to refocus on the endurance factor.
One to the greatest motivating factors is that I have received several emails saying I am an "inspiration" - that is so cool and what an honor to be described in such glowing terms - I feel really blessed and it gives me the inspiration to continue on - I thank you all
Cheers

ON THE SEVENTH DAY
Well surprisingly enough today is a day or rest - my body needs some TLC today - I did go to the gym but only to sit in the whirlpool and the sauna and then home for lots of R&R
First weekend of the NFL so today I will just be a couch potato and watch the Bills lose and hopefully my Jaguars win
Cheers all

MORE PHOTOS FROM PORT PERRY HALF MARATHON

2nd overall

1st male

1st age group






WHAT AN AWESOME DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Well everyone - the Port Pery Half marathon is history for another year. The weather was agreeable for me - I love a light drizzle for racing. It was alot of country roads, hence alot of gravel and alot more hills than I was expecting - the picture on the left is me coming into the last turn for the final lap on the track and on the right is the winner - Jane in 2:31:10 and little ole me in SECOND place in ---get this --I am amazed - 2:32:45 ---------------12:45 under my goal time -----------Jane and I were together until the last climb at the 17km mark but she really put the hammer down - she was great to race with - we stuck together and paced each other to get away from the pack - we did the first 10km in about 1:11 so we were motoring for the first half ------my final average per km was 7:14 and I am just thrilled with it...................The shin splints I was worried about were not as bad as I expected as I had coated them with Tiger Balm pre race and covered them with vaseline.........NOW I cant wait for Scotia bank to see what I can accomplish on a flat course....................A bunch of friends were there to cheer me on at the finish - it was great -----A well organized event and I would highly recommend it for next year

TOMORROW IS THE BIG DAY
I cant believe it is finally here - tonight will probably be a sleepless night - I am staying at my lifelong friend, Ian's place tonight and we will make the drive to Port Perry around 7am in the morning - had a great pasta dinner tonight and am hydrating myself like crazy - I hope the rain is over with - it was like a typhoon here tonight - a light drizzle in the am would be great for me as I like to race in that kind of weather...............Have a good weekend all.............Cheers

ONLY TWO MORE SLEEPS
Only two more nights and it is race day - the butterflies have started in earnest - I am truly excited...............A number of old friends are going to the race so it is going to be a great atmosphere................Club walk tonight - around 11km before all was said and done..........Have a good night all..

PRE - RACE WARMUP 10K
Tonight was just a quick 10km to warm up for the race on saturday - it wasnt race pace but close - I was happy with 1:14:29 for the 1okm - it felt good to also work on some of the technique Stafford showed me the last 2 weeks.
It was very nice to get some words of encouragement from Bryan and Sarah - I will remember their kind works as I am plodding through the race.
I hope to be able to do the half in under 2:45:00 - my secret desire is to be around 2:30:00 - I doubt that is possible but that wont stop me from giving it a good shot.
Tomorrow will be an easy night with my Running Room clinic and a group walk - then I am sure the butterflys will start to settle in
Cheers all

ONTARIO RACEWALKERS WORKOUT ------------Tonight I worked out at Centennial Stadium with the Ontario Racewalkers and their head coach - Stafford Whalen - man, is he ever the "MAN" - tons of knowledge, expertise etc - learning alot from him in a short time - may have found a style that I can build on - tonight I felt like I really accomplished something. Did 6km at speed /intervals plus the awesome coaching sessions
The 0400am mornings for work are putting a damper on my usual workouts but thank goodness it was a tapering week for the race anyway

EVEN YOU KNOW WHO TOOK A REST
It may not be the seventh day but it sure is time to take a rest - I am really fighting off this cold - lots of ginger and vitaming C - and it seems to be helping - it actually feels more like allergies, but it sure is hard to tell the difference sometimes..............hopefully it will be tolerable by Saturday. No work out today other than a few crunches and stretching exercises this morning before work and tonight before bed
An early start every morning as I have to be at the office at 0400 - thats "am" - home by noon though for a couple of hours beauty sleep - God knows I need more than that - and then a workout with Ontario Racealkers at 530pm

RAIN RAIN GO AWAY
Man, do I ever hate this kind of weather for training - I dont mind it for a race, in fact, it is my prefered race weather - as long as it isnt a typhoon but a gentle drizzle or scottish mist is just fine for me..........However, I did go to Oakville and do a little over 16km with running room clinic group - at least, the four of us who braved the conditions - the rain actually held off for the most part and we had one of those "recovery" pace walks as I like to call them - I will push it one day this week but generally take it easy with lots of rest just prior to the race on Saturday.
Then off to Guelph and Acton for the afternoon, tonight out to get my favorited Chinese congee with tons of raw ginger in it to chase off this hint of a cold I've got lingering on.
Tomorrow will be an off day from training for sure - unfortunately I have to work on Labor Day ----------go figure

THE EXCITEMENT IS STARTING TO BUILD
Only seven more sleeps and I walk my first half marathon - I am already starting to visualize but trying not to obsess about this one - yet, I cant wait to see if my endurance training that I have been focusing on has really done the trick...also to give me a measuring stick of where I need to be
I did forego my High Park training with Ontario Racewalkers - the coach had said to me last week that it may be too much so close to a half marathon - that and the really crummy weather persuaded me to not do a distance day today - cant riask getting sick so close to one of my goal races...........Instead I went to the indoor comfort of the gym, did a little core workout and then 8km on the treadmill - on a hill training program. I felt really great afterwards when I finally pulled myself out of the jacuzzi.
I met my friend downtown and went to a traditional Japanese Udon house for lunch. Ian and I have been friends since playing basketball together in high school - that was just a short???while ago - in face I still think they were using bushel baskets for the nets back then-----LOL Great to have such a good friend - God has blessed me for sure!!!!!!!!
Hope everyone is having a great Labor day weekend

My Typical Gym Workout
Thanks to my aforementioned friend Rob who took the pictures I have been able to log my workout today for posterity - I began with 9km on the stationary bike - followed by circuit training - the exercises you see in the photos - After each full set of the exercises I did 10 hard minutes on the stairmaster followed by 1 minute rest - then did it all over for a total of 3 sets. I ended the workout doing 5km of hills on the treadmill - feel great - now have lots of energy to tackle work this afternoon

A BIG Thanks to these two

Rob Marsh- Rob was my personal trainer and now a great friend - has been a big reason why I have accomplished what I have THANKS ROb

Paul Shields
Paul is the manager of the Oakville Running Room who has beeen an incredible support and purveyor of knowledge and is allowing me to lead a marathon walking clinic beggining in January 007 - goal marathon = Mississauga Thanks Paul