QUOTE OF THE DAY

"GOALS ARE SIMPLY BRIDGES TO OUR DREAMS"

Why did I think of this quote again -- I use it all the time but today when I was at the gym(yes, I got back at it the last two days -- gently) I started reviewing this past year in my mind and making plans for next year -- one of the things I will certainly do is break down my ultimate goal or DREAM into a series of weekly/monthly smaller goals which I can reach in order to be properly prepared for my dream -- I don't know if that makes sense to anyone but I want to set it up so I can pat myself on the back or kick myself in the butt on a weekly basis based on goal mileage/times etc -- however I set it up -- so stay tuned for the year in review and 2008 Goals

So given that here is the November 2008 month in Review

Walk - 218 kms - year to date = 2893 kms

Bike - 345 kms - year to date = 924 kms

Strength training = 4.5 hours

Calories burned = 38,340

Net Weight loss = 1.68 kgs

Given that I was sick for the better part of 10 days and the car accident and working almost non-stop I consider these numbers a success -- combined mileage of 563kms I am thrilled with although it is now time to bump it up - 10% a week until I taper for Nagano - the 10% is particularly important for the walking -- both in distance and speed.....Weight loss I am pleased with -- slow loss is much healthier and if I sustain that rate I will more than reach my goal weight loss by race day in Japan -- It's all about giving yourself a fighting chance to reach your dream

Yesterday was not a good Day

QUOTE OF THE DAY

"Fate can only bring you to the door, it is up to you to open it and walk in!"

Yesterday was not a good day as you can tell by the picture -- was in an accident on the 401 highway at 16:45pm -- car obviously a write off and I was taken to hospital by ambulance -- back board, neck brace etc......no breaks etc so that is a good thing but bruising and muscle damage on the back and shoulder -- legs seem ok

I hope to go to the gym tomorrow to ride bike and maybe walk on the treadmill for awhile but with these meds they have me on pushing it would be a huge mistake -- at I am told several times every day "you're not superman you know!!'

Guess what -- you're right

Nagano Jo - ie Nagano Castle -Visualize the Prize

QUOTE OF THE DAY

"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sales. Explore. Dream. Discover."

Mark Twain

I am so pleased that my friend Doug who has now taken 3 of my clinics will be accompanying me to Nagano -- He is going to try the race but if unsuccessful due to time constraints he is going to find me on the course and talk me in and be the official race photographer...Exciting it is -- have been too sick the last few days to do any serious training so I have been able to plan the trip so all the hotel bookings are done and Doug and I will have 2 weeks to explore -- 6 days before the race and 7 after race day -- we will be acclimatized for this one for sure -- no jet lag to blame.

I am hoping that my cold/flu is gone enough to get back to the gym tomorrow.

4 more registrants for the PB clinic starting in January -- this is going to be very exciting

POST RACE OMEGA 3 AND PROTEIN

QUOTE OF THE DAY

"Excellence is not something attained & put in a trophy case. It is not sought after, achieved, and, thereafter, a steady state. It is a momentary phenomenon, a rare conjunction of body, mind & spirit at one's peak. Should I come to that peak, I cannot stay there. Like Sisyphus, I must start each day at the bottom & work back up to the top. And then beyond that peak to another & yet another."

Dr. George Sheehan

This has been a difficult week to get real serious training in although I have managed about 4 real good days of it -- the last few I have suffering from a cold -- someone eluded to me that it might be from over training -- I really don't think that is the issue however the issue is working 7 days a week - some days 14-16 hours -- until Thursday, I had not taken a day off since returning from Japan -- Thursday was a mental health day from work and I just stayed at home and watched the American Thanksgiving football feast -- Go "Boys" -- Go "Pack" -- what a showdown that will be next weekend -- like the good ole days when Landry and Lombardi coached -- a true shootout at the Ok Corral.

Week of Nov 18-24th/07

Walk - 53kms

Bike - 91.5kms

Strength - 1:00hrs

Feet climbed - 3971

Calories burned - 8,760

KGs lost- -0.3kg

Pre race -- Japanese Runners wearing the Canada facial Tatoo given by yours truely
The Start - yup. I'm in there somewhere

QUOTE OF THE DAY

Take your victories, whatever they may be, cherish them, use them, but don't settle for them.

Mia Hamm

Well, since I have made the commitment to Nagano, I seem to have a new sense of purpose and my workouts have taken on a new look and definitely have been more intense -- yesterday for example, 36km on the bike(hills) and 5.8k round trip walk to the gym....Today, 17k warm up on the bike and then 15minutes of core exercises followed by 2hours on the treadmill -- hills -- and at desired Marathon pace -- so in total 17.28kms and 2680 feet climbed -- I will be damned if I get surprised by any elevation the next time . Nagano is only at 350 meters above sea level and a total climb of 8 meters in the race so it is essentially flat and fast and a Boston sanctioned qualifying course -- It appears as if runners from all over come to use this course to qualify -- so hopefully one walker can do it as well

Week of Nov. 11-17

Walk - 60.26kms

Bike - 62kms

Strength - 1:05hrs

Calories burned - 8,780

KGs lost - 0.71kg

All in all a good week!

QUOTE OF THE DAY

"If you are ever going to achieve as much as you can in a sport, you are going to have to be willing to make a leap of faith to learn how much your body can handle."

-Meredith Rainey Valmon

Well everyone there is a reason for this photo and this quote -- I had decided to do another race in Japan -- the choices were a)Mt Fuji Beginners Ultra Marathon -- 72k -- max time = 11hrs OR 2) Nagano 10th Anniversary Olympic Commemorative Marathon --42.2k --max time = 5hrs

After serious consideration and giving thought to my goals for next year and receiving feedback from some valued friends -- the choice has been made

NAGANO It is!!!!

The only drawback -- a 5hr time limit

The major plus----------------a 5 hr time limit

That time is my ultimate goal - and if successful, I will qualify for and invitation to Boston -- at least my name will go in the hat for one of the 5o

The commitment has been made - and the training has begun -- marathon pace for most training sessions but I will make sure to take my rest days -- in to see my nutrition expert and try to lose another 5kgs which will help my speed and endurance. More strengthening exercises in the gym focusing on legs and core - minimum 4 days per week -- and a minimum goal of 120kms per week combined mileage --ie - walking/bike and StairMaster

WHAT HAVE I DONE TO MYSELF NOW!!

At Narita Temple
Emperors Palace Tokyo

Home of the 1998 Winter Olympics

QUOTE OF THE DAY

"Don't allow anyone to tell you what you can and cannot do. Be tough, be stubborn, love yourself, and find friends who believe in you. Recognize your victories."

Joan Benoit Samuelson

And a fine good morning all -- it seems I may and I emphasize may have convinced my computer to not have so many issues -- but of course that may not last long.

A few more pictures from Japan above -- just a gorgeous place to race and to visit -- so impressed was I about how they organize a race that I am going to go back in April 2008 and compete again -- I am not sure which race but I will certainly inform you when the choice has been made.

One of the thing I like about it is , and I may have mentioned this before, you do not get your race shirt until you successfully cross the finish line -- I personally like this idea as I feel you need to earn the right to wear the shirt -- but that is my opinion, shared but many people but when I posted that comment on the Runnning Room walking forum it was as if I had started a mass global conflict -- some feel that you should get if for just paying your entry fee -- I personally disagree and feel we are far too spoiled over here and have forgotten what it is like to earn something -- I feel the entry fee gives you the right to come to the start line and compete and is also a great way to support a charity -- earn the glory!! Ok--off my soap box..

Have been back at the gym and am loving it -- got to get ready for the Personal Best Clinic beginning in January!!! Don't want to embarass myself

Training log to Date!

October 2007

Walking - 205km

Biking - 226km

Year to Date

Walking - 2675kms

Week of November 4-10/2007

Walk - 51.6km

Bike - 102.6 km

Strength - 1:30

Calories burned - 10,350

What a great way to end a race

cushioned concrete running trails

QUOTE OF THE DAY

"IT IS NOT THE DESTINATION BUT THE JOURNEY ITSELF THAT COUNTS"

Sorry everyone, I am having computer issues or rather my computer is having issues with me -- I am having trouble downloading etc. so please bear with me -- more pictures above from Suwa ko

I have been back to the gym this week doing some serious endurance workouts -- they have been great but my body is feeling it for sure -- alot of time on the bike(100km this week), Hill/speed intervals combined on the treadmill(60km this week) plus a few km on the stairmaster and 3 days of core/back/legs weight training circuits -- intense but very rewarding and I am feeling leaner and stronger -- this is what I need and I am glad I made the committment to do so --- my goals have been set for the New Year and this is what I need to do it -- the sub 2:20 half and the sub 5:00 marathon -- lofty goals but I am going to give it my best shot -- if I dont reach them It wont be from the lack of preparation.

The personal Best clinic starts on January 10th -- registration has been brisk to say the least -- very satisfying -- now to get the Dr Evil hat on and design the workouts -- now, this is fun!!

QUOTE OF THE DAY

“The thing to remember is this - Things are never as bad as they seem. Things are never as good as they seem. But somewhere in between lies the reality.”

That’s a great quote…I hope I got it right Coach!

Hey everyone, I am back -- had some computer issues over the last few days since returning and have been really busy at work -- back in the gym though doing some pretty intense endurance workouts and loving it -- when you are not happy with current performance it is sometimes good to go back to your roots

I will make a longer post later -- some photos above from SuwaKo