QUOTE OF THE DAY

"Continuous effort - not strength or intelligence - is the key to unlocking our potential." -- Sir Winston Churchill, 1874-1965, Former British Prime Minister

Well Sarah --- this one is for you ---I couldnt resist the cartoon --- not only do we have to listen to our bodies but to our shoes as well

A great speed workout at the gym today - following my pre Niagara race routine -hope it works as well for Angus Glenn

QUOTE OF THE DAY
"You have to find something that you love enough to be able to take risks, jump over the hurdles and break through the brick walls that are always going to be placed in front of you. If you don't have that kind of feeling for what it is you are doing, you'll stop at the first giant hurdle." -- George Lucas, Film Director and Producer

It isnt as easy as you would think for sure - this morning, although I feel physically great after yesterdays long workouts, I couldnt get myself up so it is just a planned rest day --I look back at my pre race prep the week before Niagara and I did the same thing -- so I will follow that weeks pattern and hope for the best.
The greatest thing this morning though is I confirmed my flights for the Las Vegas Marathon on Dec 10th/06----I'm committed now for my first full marathon -I am so excited --cant wait for it to happen - 5weeks and the count down has begun

QUOTE OF THE DAY
"Goals: There is no telling what you can do when you get inspired by them. There is no telling what you can do when you believe in them. There is no telling what will happen when you act upon them." -- Jim Rohn, Author and Speaker







Today was a terrific day of training with friends. I started the day with a 2hr workout at the gym with my supervisor from work. Todd was the first to register for my Marathon clinic which begins in January 2007 in Oakville. He has wanted to start getting in shape now so today was his intro to the gym and my workouts - he did really well and it looks as if he will join my gym and we will be able to continue working out together. It was a great feeling to help get someone motivated to make that committment to change and health.
I spent the most part of the afternoon doing my long walk with my friend Glenn who along with his wife Lin are also taking my clinic. Unfortunately Lin is nursing an injury and couldnt train with us and wont be able to do Angus Glenn next weekend---but she will be back.
Good friends and great workouts---an awesome day.....By the way --got 32km in in total today as well. Very happy with that

QUOTE OF THE DAY
"Don't be afraid of the space between your dreams and reality. If you can dream it, you can make it so." Belva Davis, Award-Winning Journalist

I guess I am beginning to become philosophical - never too late I guess. We really need our deams and our goals or we have nothing to prepare for. If I dont have another race on the horizon I feel at a loss - so I always have one more race or one mor clinic to look forward to, to prepare for, to train hard for and to visualize.
A great morning at the gym today - followed off by some time in the jacuzzi and sauna - a great way to spend a saturday morning. Looking forward to the long walk tomorrow.

QUOTE OF THE DAY
"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face...You must do the thing you think you cannot do." -- Eleanor Roosevelt, 1884-1962, Social Activist and Former First Lady

Sarah, when I found this one this morning I thought of you and your recent discussion about racing ---hope you find this one appropriate and useful.

Today was proof to me that my recent extra focus on speed and endurance is working. I did my daily strength workout and then headed out to do 10km and see how fast I could be on my own in a training session and if I had the endurance to keep the speed. I was really happy with the results - a PB training time for 10km of 1:06:46..................I cant wait until next weekend at Angus Glenn- I am going to do my long day with Glen on Sunday as well as introduce my boss to the gym in the morning. Then I will do the same routine next week as I did before Niagara to get ready for the race.
Have a great weekend all--------------Cheers

QUOTE OF THE DAY
Every achiever that I have ever met says, "My life turned around when I began to believe in me." -- Dr. Robert H. Schuller, Minister

Often I see and read of people who emulate the cartoon above and then I read this quote - when we believe in ourselves everything else is easy and we have no difficulty getting it together to train.

I was asked at the gym today what drives me - and I tried to figure what it is that has got me to the point I am at now --and I guess it is 3 things SELF-DISCIPLINE, PERSERVERANCE AND DEDICATION. After this past weekend, I really believe in me and that anything is possible ---THE HARDER I TRAIN, THE EASIER THE RACE.

QUOTE OF THE DAY
"The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to achieving your dreams." -- Og Mandino, 1923-1996, Author

Somedays nothing else needs to be said----and this is one of these days

QUOTE OF THE DAY
"People who say that life is not worthwhile are really saying that they themselves have no personal goals which are worthwhile...Get yourself a goal worth working for. Better still, get yourself a project...Always have something ahead of you to "look forward to" - to work for and to hope for."
-Maxwell Maltz

The next one to look forward to is Angus Glenn - cpaturing what I did on Sunday is something I dont think will happen but that is the goal - to repeat or better by even one second the Niagara time. I really have to work on keeping my stride and form down the stretch as I seem to lose it in the last couple of kms - at least I had my head up and was focusing on the finish line.
Sarah sent me a very nice email -- and reminded me to listen to my body ---so I did this morning and it was telling me to workout so off to the gym --some weight training and 14km hills and intervals on the trusty treadmill --back outdoors tomorrow..........I feel great......Bryan thanks for the kind words as well --we'll break the barriers together in Ottawa next year
Cheers all

QUOTE OF THE DAY

"How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and strong. Because someday in life, you will have been all of these."
-George Washington Carver

This is such a great philosophy-------and the older we get the more we become painfully aware of the reality of it all.

Today is simply a rest day before getting back into the work out routine - I have noticed before if I take too much time off, like Sarah has also said, my energy level decreases and my body begins to crave the workout - so back at it tomorrow.
One more day to reflect on yesterdays race. In the picture to my left is Lee Scott - one day Lee I will get closer to you ----One has to have GOALS

QUOTE OF THE DAY
"Winning is nice, but you savor that victory for an evening and it's gone. Competing well is just not to be equated with winning."

The Niagara marathon is over for another year ---It was a great walking division headed by Lee Scott--------she is just an amazing athlete -- she, of course, was in the top two -in fact, I am sure she was first overall --she even remembered my name which was so cool,
My personal results were far beyond my expectations ----I was 1st overall open male and even got a trophy - cool---a PB of 2:26:24 ---4:16 off of my previous best. I am so thrilled you wouldnt believe ----my tapering program worked last week and my mental focus was good.
The course itself was great ---very picturesque and the crowd of walkers was impressive - somewhere between 250-300.............RAIN though but not real cold and no wind to speak of ----my kind of weather....An incredible day

Now to savour it for the rest of the day and back to training for Angus Glenn is two weeks..............What a great experience this sport is ---Spread the Word

QUOTES OF THE DAY

"Goals: There is no telling what you can do when you get inspired by them. There is no telling what you can do when you believe in them. There is no telling what will happen when you act upon them." -- Jim Rohn, Author and Speaker

"Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously and never permit it to fade. Your mind will seek to develop this picture!" -- Dr. Norman Vincent Peale, 1898-1993, Author of "The Power of Positive Thinking"

I think these are great quotes to take along with you to a race and carry with you on a daily basis.
Tomorrow is the big day - 21.1 in Niagara - it will be nice to hopefully meet some of the people who frequent the running room walking forum
The other great thing about tomorrow is that Lee Scott is in the race--when Lee is around she makes everyone better - I hope I can still see her by the end of the race-I jokingly told her once before this year that I only recognize her from the back because I never get any closer to her than that. It should be a great race - and with the weather forecast it may be a tough day for all. Cheers and good luck everyone.
Now off to do a little relaxing 5km and away we go!!!!!!!!!!!!!

QUOTE OF THE DAY

"The man who wins may have been counted out several times,but he didn’t hear the referee.Never quit or give up….never…..never give up." H.E. Janson

"Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss." - Doug Williams

Not much else to say when you are coming up to a race weekend - these quotes I will carry with me on Sunday - It looks like the temp will be okay - I just hope it doesnt rain too hard or be too windy - you notice - for some odd reason the wind never seems to be at your back - Odd isnt it
A rest day today - will do i short walk tomorrow and pick up my race kit - I cant wait

QUOTE OF THE DAY
"You are the handicap you must face. You are the one who must choose your place."
James Lane Allen

Coming to race weekend this is a pretty appropriate. I cant wait - had a great workout today - 6km in the rain and another 9.6 km interval hills on the treadmill - in a total of 1:43:27 - So I hope I am ready.

This is a picture of my son David - the one who will hopefully be well enough to do the race after going to the chiropractor - he is also a Professional Mixed Martial Arts fighter and Combat Zone Light Heavyweight Champion. A Father can should how proud he is of his son sometimes - Can't he????

QUOTE OF THE DAY
In this life we get only those things for which we hunt, for which we strive, and for which we are willing to sacrifice.
George Matthew Adams

This weekend I am willing to sacrifice - for sure. I am more keyed up for this race then anyone I have done so far - more excited than my first half and more confident than my second one. Add the extra incentive of my son, his girlfriend and my step-son all doing the race with me - although they are running--It will be an incredible day.
Today was a rest day from training except for some core exercises at home - I will do a couple of workouts the next two days - just to make sure colthing issues are resolved - expecially socks and shoes.

QUOTE OF THE DAY
"One man practicing sportsmanship is far better than fifty preaching it."Knute Rockne 1888-1931, Norwegian-born American Football Coach

Had a great workout at the gym this morning - decided to go semi-hard for 1:15 and see how far that got me - so I did hills and intervals with it - and I covered 11.4 km -----So I feel I am ready - bring it on Niagara, First race this weekend using the New Balance 110s - this will be and experience I am really looking forward to.
One year ago I was 251lbs when we were in Hawaii - today I weighed myself at the gym -smoething I dont do often anymore - but I was down to 181lbs - I am just AMAZED
Have a great day all

QUOTE OF THE DAY
In sport, mental imagery is used primarily to help you get the best out of yourself in training and competition. The developing athletes who make the fastest progress and those who ultimately become their best make extensive use of mental imagery. They use it daily as a means of directing what will happen in training, and as a way of pre-experiencing their best competition performances.Terry Orlick American Peak Performance Expert, Trainer, Author

A more technical quote as I am starting to prepare for the big test on Sunday - I am really hoping for good race weather - which isnt alway good weather - if you know what i mean ---I am one of those that like a little drizzle - we shall see
A rest day today - going to the gym in the morning to do a little - still have to keep on track for the Marathon
Cheers all

QUOTE OF THE DAY
"Every player I play with or against can teach me something, so I try to watch and learn. When we think we know it all is when we stop growing and becoming better"
Shannon Macmillan - 2000 Olympic silver medalist

Well it was a succesful training weekend - not as succesful as Sarah' s great race in Michigan - way to go Sarah
I think I am ready for next week in Niagara-did a variety of training over the last two days---14km yesterday in a variety of weather conditions in 1:36 and today did my long day with Glenn and Lin - did 21.1 with them and 10.9 home from their house - in a total of 3:46:12 - so I am quite happy with those training times .
Here's hoping the weather co-operates - primarily the wind - and maybe I will be fortunate enough to get a PB just as Sarah did today. Under 2:30:0o would be awesome - I hope that is realistic
Have a good week all Cheers

QUOTE OF THE DAY
"As you get older, your body doesn't act the same way it did when you were twenty, but you can still accomplish the same things. You just have to use your head a bit more"
Kristine Lilly 3 time Olympian - USA National Soccer Team

Now that is a bit of a shock - I have been told by numerous family members in the last year that "you're not twenty five anymore -use you head, be careful, you cant do what you used to" YES,I CAN - BY USING MY HEAD"

I am really trying to balance my Marathon training and trying to taper for my two halfs in the next three weeks - I guess the best way to do it is just consider the races as my distance day for that particular week of Marathon Training--we shall see how that goes.
Off to the gym shortly - it is cold this morning but I will do the 6km to and from the gym and do my upper body plus hips, shins, core and some bike time for endurance after the circuits
Tomorrow the plan is my long day with my training friends Glenn and Lin - I will probably do between 25-30km - we shall see what the body is willing to do and how the weather is.

QUOTE OF THE DAY
"Laugh at your foibles, celebrate every step of your progress, and measure your success by how much fun your are having, not by how many medals you win"
Jayne Williams, author of Slow Fat Marathon

Well, it has been another busy work - agreeing to this temporary promotion at work has really changed my level of responsibility on a daily basis. So I am really benefitting from my workouts and roadwork as well - now they have a spectacular secondary purpose of stress reducer. I certainly can maintain my calm in crisis situations far better than I ever did before I began this program almost a year ago. There is the posibility that it may not be as temporary as I originally thought.
I had a great workout at the gym this morning including 10 plus kms of interval hill training on the treadmill - I did suprisingly enough really enjoy it today. Working on that pesky teardrop muscle over my knee as well as got some new exercises for my hips and shins and new stretches as well. All in all a very productive early morning at the gym.
Then my stepson and I headed for the Running Room and got him some new gear for the Niagara Half next weekend - some really good shoes, and other cool weather gear. He was thrilled with it and also has said he wants to do Angus Glenn with me.
By the way Angus Glen is 75% sold out if anyone is interested - Half Marathon, and 10km races - November 5-2006
Cheers all - Have a good weekend

QUOTE OF THE DAY
"You cant have successes without disappointments. I think we learn that at some point, which helps us handle life's challenges with a positve attitude"
Tim Deboom - 2 time Hawaii Ironman Triathalon Champion

Just a day of rest for me today - trying to get the right combination of rest -workouts before the half in Niagara and then back to Marathon training hardcore.

Sarah - if you read this today -remember this at your race this weekend- your last race is simply that - Your Last Race - nothing more nothing less - simply a step in our journey where we were fortunate to learn something new - actually a blessing.
Good luck all this weekend

QUOTE OF THE DAY
"I'VE LEARNED TO BE THANKFUL FOR EACH NEW DAY OF TRAINING AND TO NOT LET HARD TIMES DEFINE MY PERFORMANCES"
Jean Driscoll - eight time Boston Marathon winner, wheelchair division -tow time Olympic silver medalist

What else can possibly be said!!!!!!!!!!!!!!!!!!! I guess then it is Thanksgiving every day---------cheers all

QUOTE OF THE DAY
"Satisfaction comes not from the achievement but in how we acted through the process. Medals and trophies simply serve as reminders of the journey"
Just a rest day today - a few core exercises at home but no walking - felt a little stiff after the 30km yesterday - Go figure!!!!
Taking time to reflect on where I have come from and where I want to go - the journey is in fact the most important thing

OUOTE OF THE DAY
"There is no greater glory for a man/woman as long as he/she lives than that which he/she wins by his own hands and feet"
Forgive me Homer - I mean the Homer that wrote " The Odyssey" who originally wrote this quote way back when - not Homer Simpson - I altered the quote just a bit to make it more politically correct - hence the he/shes etc.
This was so appropriate today as I did 30km in training for the first time - and in a decent time of 3:45:12 - so I am pretty happy with that. I did the first 10km on my own except for Lee Scotts 50minute walking program on my MP3 player. The other 20km I did with my training buddies Glenn and Lin. It was an awesome day - around a couple of small lakes and no traffic to deal with - just fellow walkers and runners - beautiful weather and the leaves were spectacular, colours like an artist easel. - A beautiful day to be a walking athlete.....
I have been using Lee Scott's 50 minute program regularly this week - it is a terrific help - form, speed and endurance. I really feel it is helping - makeing me feel more comfortable with my hip rotation for sure - hopefully, helping me get a little faster longer now - hoping to get under that magic 2:30 at Niagara in a couple of weeks - I cant wait - I am so hooked on racing - love the competition and the atmosphere and that "greater glory" that Homer spoke of.
One last thought for the day as I missed yesterday - one I am sure ma provoke some response somewhere
"TO AVOID CRITICISM - DO NOTHING, SAY NOTHING - BE NOTHING"

QUOTE OF THE DAY
"Middle age is when a broad mind and a narrow waist exhange places"

When you look around that certainly seems to be the case - Fortunately for us our sport Fitness/Power/Racewalking - whichever you are involved with- can help reverse that trend.
I like to think of my progress over the last year as an example of that - I saw my surgeon yesterday - Dr Rosenfeld in Mississauga the man who put all this in motion with a full knee replacement 24 months ago. When I first met him and even one year ago the most exercise I got was wrestling for the remote control. I was the ultimate couch potatoe. I had been in so much pain prior to the surgery that I couldnt exercise and after I felt too hesitant to try and had all the excuses in the world after such dramatic surgery.
Finally, I looked in the mirror and was totally disgusted with the way I looked - especially after getting back from Hawaii and seeing those pictures. So I went to the gym and started walking as well - the rest is history as they say and my walking has taken on a life of its own. Here are the stats of my year in review

OCTOBER 2005 ------------------OCTOBER 2006

WEIGHT 251LBS-------------------- 184LBS

WAIST 43 IN------------------------- 32 IN

BP 139/88 ----------------------------102/76

RHR 72-------------------------------- 53

%BF 27.6----------------------------- 15.7



So everyone have a Happy Thanksgiving - remember to train before the turkey

OUOTE OF THE DAY
As my dad always used to say "He who professes to be without sin has very few virtues"
I really dont know where this came from but it is what it is - I basically took a mental health day yesterday - no training at all - I guess that was good for me because I had a really good workout today. Emotional home issues can drain your energy and I guess that is what happened yesterday.
On the good news front - my son is now going to join myself and my step son at the Niagara Falls half marathon in two weeks.-----a real family affair ---this is going to be the perfect race ----------it once again is great to be able to influence others around you to get involved. One of my spervisors at work and my closest friend Ian whose picture is on this site back a few days, have both registered for my marathon clinic in January.
Walking has become such an important and rewarding part of my life - I wish I had started it years ago --- I guess it isnt the amount of time but the quality

OUOTE OF THE DAY
"Everyone is an athlete-----But some of us are training and some of us are not"
I dont know why that one seemed important to me today - maybe because I am not trying to design the curriculum for the clinic I am doing beginning in January with the target race being the Mississauga Marathon in May - the half way race I think we will do the Chili Half in Burlington on Mar 3/07 BRRRRRR!!
Anyway after just a quick 3km last night with my step son as we walked home from Square one I was up and at it early - I have done some reasearch and am now following a pretty regimented program with the goal of being under 5:30 for the full marathon in Vegas in Dec-----HEY--WE ALL NEED A DREAM DONT WE??
Unfortunately this morning it was pouring and the lightning dictated an indoor workout ----so off to the gym and that cursed treadmill ---good workout though - 12x200's on steep incline plus another few bursts - all said and done about 9km plus some leg and core weight training and now to get ready to face the day at work
I also want to take time to publicly offer my congratulations to BryanK and Sarah for jobs recently well done - you are both an inspiration ---Thanks

QUOTE OF THE DAY
"THINK BIG ...BUT CARRY AN ERASER----Brainstorm your training goals first, then write them down. Do this in pencil, so you can change the specifics when reality sets in"
Well, a busy weekend - 10km on Saturday, and then 27km yesterday and I felt really good afterward - although I am taking today as a rest day - as someone alos once said "No-one ever won a race with an impressive training log" I did the majority of my long one with friends from our completed clinic. They have recently decided to join me at the Angus Glen Half in November - that will be a fun race. I know alot of people think my race schedule is a bit much but i rationalize it by saying I have a full marathon in Dec in Las Vegas - the two halfs that I am doing in between now and then plus my previous two work into my training schedule as my weekly long walk days and also helps me work on my timing and race pacing --- anyway thats my personal justification --- as long as I make sure I take my rest days I should be okay - keeping my fingers crossed though.
It is so cool that we can influence others to get active - my step son has always been pretty active but never a racer. He just returned from a year in Korea on an exchange scholarship at Yonsei University in Seoul. He was so happy with the health and fitness changes that I have made in the year he was gone that he wanted to start doing something as well. He tried walking with me but found he had to jog to keep up and has now been focusing on running. He has decided to do the Niagara Half Marathon with me on Oct 22nd and is also registered for Las Vegas............I am very proud of him and pleased that I may have a a bit on an influence on him That is so cool