MIND POWER

Christoper Bergland describes how to develop an "athletic mind-set" in The Athlete's Way:Sweat and the Biology of Bliss"(St. Martin's Press:June 2007)

SET GOALS; the sense of achievement that comes from accomplishing a goal comes from dopamine-(a neuro-chemical). To get regular hits, have manageable goals that'll give you more opportunities for success.

GET INSPIRED: review quotes from Muhammad Ali, Charles Lindbergh, and Nietzsche. "When I am exercising, one of these quotes will often pop into my mind-usually when I need it the most."

MONITOR YOUR MOOD: compare how you feel before and after a walk using a scale of -5(stressed/cranky) to +5(calm/elated) "If you're starting a workout feeling +1 you'll know that when you're done you will be a +4 or +5"

USE POSITIVE IMAGERY: Bergland's fridge features Lance Armstrong, the Hawaii Ironman, and superman -- things that motivate him. But his most visual clues are rubber bands. He puts one on each morning as a reminder of his commitment. At night, he adds it to a rubber-band ball, " a representation of my investment. I take those rubber-band balls with me to races to remind me that I've trained hard and am prepared."

http://www.runnersworld.com/bergland

QUOTE OF THE DAY

Willis Whitney: 'Some men have thousands of reasons why they cannot do what they want to, when all they need is one reason why they can. '

H. Ross Perot: 'Something in human nature causes us to start slacking off at our moment of greatest accomplishment. As you become successful, you will need a great deal of self-discipline not to lose your sense of balance, humility and commitment."

Good morning everyone -- I have had some problems with my blogger this week and today is the first time that I will be able to post. It has been a week of back to doing what works -- some hard gym workouts and the highlight of the week was our clinic last night when Sarah(http://cdnracewalker.blogspot.com) came and spoke to the group. The group was in awe of her expertise and speed -- even runners in the backgroun wanted more info.. Sarah did a great job -- Thanks Sarah -- much appreciated.
The Running Room has asked me to do another clinic (combination again of half and full marathon walk) begining in June with the target being the Toronto Marathon for the Marathoners and Niagara or toronto for the Half marathoners -- so I thought about it for about 15secs and committed to it.
Julie from our group and Paul the manager from the store are off to Rome for the Marathon ---Good Luck guys
A big weekend of training and intense at that planned so today is an off day
Have a great weekend all
Cheers!!!

QUOTE OF THE DAY

"It is there, right where you are: If you seek it, obviously you do not see it"
Muso Kokushi

"With the right attitude --- life is very simple and very easy"
P. Yogananda

Well, the day after race day --- the Chili Half is over and done for another year -- once again Kelly and VRsports did a great job.
Speaking of an AWESOME job ---- my clinic members did one h__l of a job and I am SO PROUD of them as they should be of themselves......an Incredible display from an incredible group.
Here is a quick review of the results:
3 of the top 9 finishers
-one fifth overall and third place female open(great work Rita)
-one ninth overall and winner Masters category(way to go Glenn)
-1st place female 55-59(amazing Lin--who just happens to be Glenn's wife)
-Julie -- PB'd -- great job and good luck in Rome
-Karen --- 1st half --- under 3 hours ----TERRIFIC
- Joanne --- 10 days out of the hospital and finished her first half marathon in her first personal best --- the Biggest display of courage and determination I have seen -- brings tears to the eyes.
-- and me!!! I was fortunate to PB and be 2nd overall mens open division and 4th overall in the race.
SOME SERIOUS "BLING BLING" FOR THIS MARATHON CLINIC

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.
-Bill Bowerman, running coach

It is a universal maxim worthy of all acceptation that a man may have tht allowance which he takes. Take the place and attitude to which you see your unquestionable right, and all men acquiesce.
-Ralph Waldo Emerson

Well, it is finally the weekend ---- a God awful day yesterday --- 17hr work day and had to obviously cancel the clinic last night -- so we are 10k short for race week which may or may not work to our advantage -- due to the number of kms I have done lately I know it will probably work well for me. A quick 5k tomorrow with Glenn and Lin after picking up our race kits and then "The Race Is On"'
I am really excited about the race but I am not expecting great results -- here I am making excuses already -- sounding old now I guess - hopefully it is just the pre-race jitters.
Monthly summary for February -262.7kms
Year to date = 560.7kms

QUOTE OF THE DAY

"Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."
Muhammad Ali
Beyond the Quote
Only you possess the strength within yourself to be triumphant. It is not what surrounds you or who persuades you that creates your success. It is you own determination and drive to be the greatest.



Well eveyone, once again it has been one of those weeks where you are rushing to get any time to make entries on your blog. With the clinic on Sunday we did 23k and it was a huge accomplishment for those in the group who haven't ever done that before -- particularly when we are going into our first big race of the 2007 year this weekend. The last two days have been rest days to give some blisters some time to heal properly before doing about 6k tomorrow and 10 on Thursday, then resting on Friday, quick 3-4k on Saturday before Sunday's Chili Half Marathon. I am in that typical pre-race doubting stage right now -- have I trained enough, am I ready psychologically, am I expecting too much or even worse am I expecting too little? The little aches and pains are there too --but, I have come to realize that this is just me before a race putting mental roadblocks in front of myself --- if the past is any indication, then this just means I must be ready - I can only hope.

QUOTE OF THE DAY

"To awaken the heart is to awaken the dormant soul"

Mahatma Gandhi

"The only way of finding the limits of the possible is by going beyond them into the impossible."

Arthur C. Clarke

Well all, it has been one H__L of a week - work has been a bear and about the only thing that went right was my training and I am not too sure about that. Too much snow to battle in the beginning of the week has left me with a huge blister on my left heel -- it is not really impacting me that much but I do know it is there. Gret weather for a couple of days and then back into the snow and cold again. Thursday nights's clinic went very well and our speaker was again excellent - I have been blessed with great speakers and this great group of folks I have in the clinic deserve that.

Next week is the Burlington "Chili Half Marathon" --- The "A" Team ( our marathon clinic) has 6 participants in the race and it promises to be a good one. We are having a group dinner the night before ---one can probably guarantee that pasta is on the menu. I am having the pre-race jitters already--if my body isn't hurting somewhere I know I am not ready -- it is always this way ---psychological for sure.

I will begin tapering on after Sundays clinic walk and only train on Tuesday, Thursday and a quick fun walk with Lee Scott on Saturday and then the race is on!!!!!!!!!!!!!!

A good number of Kms this week - a great stress relief -- 15k on Sunday, 10.5 Monday, 14.5 on Tuesday, 10.5 Wednesday, 9.5 Thursday, 8.0 today.

Have a great weekend everyone.

QUOTE OF THE DAY

Gabriel Heatter: "Mere longevity is a good thing for those who watch Life from the side lines. For those who play the game, an hour may be a year; a single day's work an achievement for eternity."

HIGH PARK HILLS - Sarah, you will be happy to hear we made it to High Park yesterday and did about 15k - combination of upper and lower loops - it was a great workout and everyone wants to go back and use it again - especially after the snow goes and everything is clear. I really enjoyed it and was a great addition after the 15km with Glenn and Lin on Saturday. Lin is making phenomenal strides in her recovery from her injury and it looks like she will be soon ready to push us all once again. I went out and did 10k this morning as I am trying to substantially increase my mileage over the next few weeks. Tomorrow I am trying out the new YMCA in Mississauga - it is a little more expensive than a lot of the lgyms but it has an indoor track which I would love -- we will see tomorrow what else they have to offer

QUOTE OF THE DAY

"The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed." Jacqueline Gareau

Good morning all. A good night last night with the clinic group - quite a few however were scared away by the horrid weather in Oakville over the last few days. Russell Gunner, the chief therapist from the Mississauga Marathon, was my guest speaker and once again was phenomenal. To check him out click on his link on my blog. We then went out and did almost 6k, threw in some slippery hills and decided to call it a night before anyone got hurt as we had a couple who were already nursing injuries. Sunday we are trying something different - High Park - thanks Sarah for the help with that. Our goal is 19k for the day - so hopefully the weather will begin to co-operate. Tomorrow afternoon Glenn, Lin and I will head out in our favorite Meadowvale Park area and try to get in 12-16km - so it will be a heavy training weekend. I plan to do some workouts in the gym in the morning as well as I think I better re-focus on core workouts again- not that I have gotten totally away from them but I haven't done them to the intensity that I was doing them before. Time to rev up the workouts - the Chili Half , Mississauga Full, and Ottawa Half are not too far away and I want to be ready for Bryan K in Ottawa.

Have a good weekend everyone

CAN'T RESIST - ANOTHER QUOTE OF THE DAY

Life is a game.....play it

Life is a challenge.....meet it

Life is a dream.....realize it

Life is a sacrifice.....offer it

Life is love.....enjoy it

Sai Baba

JUST A LITTLE CONTRAST BETWEEN THE TWO PICTURES - TWO DIFFERENT WORLDS

QUOTE OF THE DAY

“Ability is what you’re capable of doing. Attitude determines how well you do it. Motivation determines what you do. "

Lou Holtz Football Coach

This will certainly be a short post today -- the weather here has put a real damper so to speak on my plans for outdoor work today - I did do some strength training though(in the form of snow removal - lol) and did try to walk - got in only 3k before enough was enough. I hope this clears enough to get 10k in with the clinic tomorrow night. Plan is to do 5k intervals and then introduce hill training - not for the faint of heart - but we love it!!!

If you are driving out there today -- STAY SAFE!!!!

QUOTE OF THE DAY

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or hump higher than that.' The human spirit is indomitable."
Sir Roger Bannister

How long ago did Roger Bannister break the 4 minute mile -- and yet, this quote is so appropriate in today's break-neck paced world. When I saw this quote, I thought of my virtual friend Bryan K who has experienced some difficulties in his work world in the last week - strangely enough so have I --- and without the outlet of my walking I would have probably lapsed into some sort of depression and got into that "give up" mode -- and Bryan probably found the same with his running. A friend of mine at work told me to focus on the work problems and deal with them with the same determination and focus as my workouts and racing. Face them all with a positive attitude and never quit -- as I have said before "The pain of finishing is nothing compared to the emptiness of quitting" Keep the faith Bryan.
Tried the local city rec center gym this morning and quite like it - got in about 10k on the treadmill, some core work and some biking. Was too cold to do the outdoor stuff this am and with the coming storm I wimped out and decided to head in doors.

QUOTE OF THE DAY

Ancient Samurai saying: Warriors take chances.
Like everyone else, they fear failing, but they refuse to let fear control them.

Once again, just a quick update - 14.5k this morning before I came into work. Looking forward to a full week of outdoor workouts(I hope) as I am looking to switch gyms to one where I can workout with some of my training partners. Looking forward to our clinic this week, as we have Russell Gunner coming in to talk about injury prevention/stretching etc. - should be a very informative session.
I have a couple of great pictures of David from the Octagon on Friday in Montreal which I will download to this post when I get to it later tonight. There you go - I got it in - David heading down the ramp to the Octagon - A True Samurai --obvious why I chose this quote today!!!!!!!!!!!!!!

QUOTE OF THE DAY

Muhammed Ali
"Champions aren't made in the gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. "

"There are only two options regarding commitment. You're either in or out. There's no such thing as a life in-between." Pat Riley

Just a brief post today - a group walk this morning that was quite successful for the clinic group. 16k, some into a biting wind and everyone's time was significantly better than previous Sundays. They are all making such great progress and should be proud of themselves as I am of them as well.

Looking at a tough week at work this week - one where I am sure I will be testing my new mantra of "bite your tongue and count to 10". Oh well, we never stop learning!!!!!

QUOTE OF THE DAY

"I learned that the only way you are going to get anywhere in life is to work hard at it. Whether you're a musician, a writer, an athlete or a businessman, there is no getting around it. If you do, you'll win--if you don't, you won't." -- Bruce Jenner, Olympic Gold Medalist, Decathlon

"Be more concerned with your character than with your reputation.Your character is what you really are while your reputation is merely what others think you are." -- John Wooden

As some of you may know my son is a professional mixed martial arts fighter as well as a martial arts teacher. A bit of sad news from his fight in Montreal last night - the winner of this fight was to fight for the Canadian championship -- unfortunately he lost in the 2nd round by TKO - only his second defeat - more importantly though he is okay physically - and mentally he is strong enough to come back if that is what he wants.
This is the motivation behind today's 2nd quote ---"your character is what you really are - your reputation is merely what others think you are" --David, you have a ton of character -- in the end, what else matters --- it is the journey, my son, not the destination that counts. We love you David - stay safe, stay positive - a parent's love is UNCONDITIONAL!!!!!!!!!!!!!!!!!!

QUOTES OF THE WEEK

"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

"The answer to three questions will determine your success or failure. 1> can people trust me to do my best?. 2> Am I committed to the task in hand?. 3> Do I care about other people and show it? If the answers to all three questions are yes, there is no way you can fail." Lou Holtz.

"Being a winner is more than getting a first place trophy, it is acting like the effort was an honour and the trophy is just a decoration."Bryan Moseley

"Enthusiasm is the best protection in any situation. Wholeheartedness is contagious. Give yourself, if you wish to get others."David Seabury

Good afternoon everyone - a long week without posting and believe it or not I felt guilty about it ---had all these great quotes and not enough time to post them. I was away at a CUTA conference on Labor Relations and Collective Bargaining - a great course with great people and a great and intense program. The Facilitatior of the course "KERRY" was outstanding and highly motivating - Thank you Kerry - I hope to see you again tin the not too distant future.

We were however stuck up in the Great White North -- north of Orillia - in the week we were there not only was it dangerously cold but the locals tell us we got a full Metre of snow -- It was beautiful but horrid for driving and for outdoor training. Fortunately they had a exercise room at the resort and a couple of decent treadmills, stationary bikes, strairclimbers, free weights etc. I was able to get in about 42km over the 5 days with taking today off. So even though I was a little short on my weekly milelage it was intense enough to keep me on my training schedule. So tomorrow I hope to do about 16k with Glenn and Lin and another 16k with the clinic group on Sunday.

Glenn watched over the marathon clinic group on Thursday and Nancy once again watched over the half marathon group---A huge public thanks to them both. Julie - my ironwoman friend - a public thanks to you as well for doing the nutrition talk last night also

If anyone wants some excellent advice on nutrition please go to Julies website to which I have a link on page one of my blog.

Have a great weekend everyone.

QUOTE OF THE DAY

"The Truth is that Running/Walking Hurts. No one gets faster without meeting their personal pain barrier straight on. No amount of junk miles, fun runs/walks or affirmations are going to get you over the hill at the five mile mark in a 10k. However, what will pull you through is solid prep with hard hill runs/walks and interval work."- Manciata's explanation of the Truth about Running &Racewalker55s addition on walking

It really doesn't matter whether or not it is running or walking, as I really feel this quote is really indicative of my training program and the program I am using for my clinic. It is funny as some of my "A Team" jokingly say they have this love/hate relationship with the program. However I digress - goes with being one year older.
Doing 16k with the group in the morning while Glenn and I did 12.5k today with Lin joining us for the first 5k - she is coming back from an injury and making great progress - it is great to see her getting her form back.
The posts will be few and far between this week as I am away at a conference until Friday - hopefully I can get some training in.
Have a great week everyone

QUOTE OF THE DAY

The body does not want you to do this. As you WALK, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed." ~Jacqueline Gareau, 1980 Boston Marathon champ

My apologies to Jacqueline - I have taken some liberties with this quote and substituted WALK for run -- but the bottom line is still the same "It is the will to succeed"
I want to give a special thanks to Allison who sent this to me via her dad - my training partner Glenn. It is awesome that people think positive enough of either me or the theory behind this blog to want to contribute to the motivational library. A heart felt thanks to Allison.
A clinic night last night - our guest speaker didn't show but Plan B worked just fine as Paul stepped in and did a clothing talk - perfect timing for this weather and everyone seemed to benefit from it. Had another walker join the marathon group - she is 4 weeks behind but very dedicated and will catch up I am sure. Everyone was in great spirits - Nancy did come technique work with the half marathon group and I took the marathon group out for 11.5k - the first 6 doing intervals of 30sec with one minute between - as Joanne said they have this love/hate thing with me -- hate it when doing the intervals but loving the feeling afterwards and the obvious progression they are doing. In the last 5.5k we just did a few 45 sec bursts--slowly working up to one minute with 30 sec between in a couple of weeks. A fun group and a great night. Have established the night when Sarah (CDNRACEWALKER) is coming to talk and show her race walking technique and we are all looking forward to that as well.
A look back at January 2002 -- Walking k = 298km; Biking k = 132k; Strength training = 5hr45min.
Have a great weekend all.

QUOTE OF THE DAY

"The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top."
- Herb Elliott

Just a quick little note today - this quote is pretty appropriate to an ongoing discussion I am having with someone these days -- and it doesnt matter the sport. I have become a student of the sport and have basically stolen my training regiments from a variety of sources and experts in this particular great sport of endurance/power/race walking. I have taken what fits for me - it may not fit for the next person down the road but it works for me and is a continuous work in progress. I have decided I am neither a power or racewalker but pick what works best from both for me and I have come to the conclusion that I am proudly an "ENDURANCE WALKER" - if there is such a term -- if there isnt -- there is now. This is me and I am glad to have found my primary focus and put a handle on it.
A quick work out today - 15.6 km hill/up and down endurance intervals - a great workout. Afternoon coffee with the "ironwoman" Julie Boyer and then off to work. Clinic night tomorrow and am really looking forward to it.

QUOTE OF THE DAY

"I GREW UP WITH AN AMBITION AND DETERMINATION WITHOUT WHICH I WOULD HAVE BEEN A GOOD DEAL HAPPIER. I THOUGHT ALOT AND DEVELOPED THE FAR AWAY LOOK OF A DREAMER, FOR IT WAS THE DISTANT HEIGHTS WHICH FASCINATED ME AND DREW ME TO THEM IN SPIRIT. I WAS NOT SURE WHAT COULD BE ACCOMPLISHED BY MEANS OF TENACITY AND LITTLE ELSE, BUT THE TARGET WAS SET HIGH AND EACH REBUFF SAW ME MORE DETERMINED TO SEE AT LEAST ONE MAJOR DREAM THROUGH TO ITS FULFILLMENT"
Earl Denman - prior to ascending Mount Everest.

I am sure alot of us can identify with this quote in one manner or another -- we all have our own Mount Everest -- whether it be completing a triathlon, a 5k or a marathon. Once we see one major dream through to its fulfillment we often set a new series of goals to another major dream. Remember "goals are bridges to our dreams." Well, when I got started in this one year ago my dream was to complete the Las Vegas Marathon by year's end --having accomplished that it has taken me some time to establish a new Dream -- that is, now, to complete the ATHENS MARATHON in 2008 -- the home, the origin of the marathon -- what a high that would be. So now to look into either "Joints in Motion" or Team Diabetes -- as some of you know I did my first marathon on Dec 10 and I picked that date as it would have been my father's birthday if he had still been alive. Well his passing was not caused by but certainly hastened by late onset Diabetes -- so I guess a natural progression would be to join Team Diabetes and identify my dad as the "hero" that I am walking for.
Any way the training - had an awesome morning on Sunday with my clinic/club walk. We did about 15k - a little brisk it was but everyone is layering well - and the Vaseline on the face is working great too. One of our walkers - Karen - improved her time over 13.5k by 11 minutes - an awesome accomplishment. Everyone is progressing incredibly well -- Look out Chili Half - "The A Team" is coming!!!!
An off day yesterday - some stressful stuff at work that affected me mentally but
I was able to head to the gym early this morning and get 16 hard ks in on the treadmill and also some core work as well. Turned the negative energy from work into positive energy in the gym and had an awesome workout. Another pair of shoes hit the 1000km mark this morning - love those Mizuno Wave Creation 7's - guess I will have to ask the purveyor of birthday gifts to get me a new pair.
Have a good day everyone - WHAT IS YOUR MAJOR DREAM - DO YOU HAVE ONE??

QUOTE OF THE DAY

Bill Russell:

"Heart in champions has to do with the depth of your motivation and how well your mind and body react to pressure"

It has been a busy and a somewhat difficult week - have got lots of training miles in although the -21 on Thursday put a damper on any serious mileage at the Thursday night clinic - yet we were still able to do 5k of intervals before we called it a night. Glenn and I are doing about 14k this afternoon which will give me about 80k for the week which I am really happy with.

Our speaker on Thursday night was Julie Boyer who is an ironwoman triathlete as well as a nutritionist. She did a motivational/goal setting talk on Thursday and she was just AWESOME. Everyone seemed to get alot out of it. She is coming again on Feb 8 to do her Nutrition talk and we are excitedly looking forward to it.

If anyone wants to check out Julie and her story - please go on her web page at

www.ironwoman.usana.com

You will see attached on this post a couple of photos from the first clinic night - myself and Paul Shields who is the manager of the Oakville Running Room are in both.

Tomorrow is the club walk in Oakville with a goal of 14k - it will be another cold one but -6 is balmy compared to thursday night.

Have a good weekend everyone.

QUOTE OF THE DAY

Abraham Lincoln: "You can have anything you want, if you want it badly enough. You can be anything you want to be, do anything you set out to accomplish if you hold to that desire with singleness of purpose."

Just a short post today - working late -- but that gave me time to have a great workout at the gym - 15km in my best indoor time to date which was very promising plus I got in a good warm up on the bike as well as a good core workout as well. Had to head for the dentist for a good cleaning - hate it but your mouth feels so good afterwards. Took advantage of the good weather - well clear but cold - and did the walk down and back which is about 5.5k so all in all it was a good day. Looking forward with great anticipation to the clinic on Thursday as we have a great motivational speaker coming in who has completed the Ironman Triathlon on two occasions..........Should be a good one

QUOTE OF THE DAY

Robert Townsend: "If you shoot for the stars and hit the moon, it's OK. But you've got to shoot for something. A lot of people don't even shoot."

Herschel Walker: "If you train hard, you'll not only be hard, you'll be hard to beat."

I know one of my virtual friends will be glad to hear I didn't wimp out this weekend -- I was a true Canadian as he would say ---- and trained outdoors both days. Some members of my clinic and I got together on Saturday(Glenn, Lin and Rita) and we did about 14km. Lin is nursing an injury and did about 5km and did the right thing in listening to her body and just doing what she could. Sunday morning, the clinic got together for the club walk in Oakville and the marathon group did about 14km as well. They are a great group and are doing so well.
Training in the cold weather has its challenges -- but they can be overcome simply by dressing properly and layering--I found a good way to keep your face warm - for those who don't want to wear any scarves etc -- that is, to put vaseline on your face and believe me it works --- I had no issues with the cold at all.
Then to the gym this morning to do my core/upper work plus did 12km hill/endurance -- this was a great workout and I felt really energized after a great 3 days of workouts.
On the other side of the coin, I am having some issues with doing the two clinics together -- the in store work and instruction is no a problem however once we get outside there is an issues. Due to the fact they have differing distance requirements it is difficult to work and give full attention to both groups - my main focus is my original group - the marathoners - and getting them ready for the Chili Half and the Mississauga Marathon -- a number of people are doing the clinic with the expectation that I can get them ready -- thus the interval work and hill work which is so critical has to be modified to incorporate both groups. My marathon group is a pretty dedicated and focused group -- they are not just concerned with finishing the marathon and the chili half -- they are focused on finishing well which puts a whole new set of parameters on the clinic. The half marathon group is an awesome group of people as well -- with the exception of a couple of people, finishing is the primary focus. Thus my quandary -- training for finishing well and finishing is very different - the former being much more intense. I am going to ask Paul at the Running Room if we can ask someone to take responsibility to lead the group in the outside roadwork -- and maybe invite those that want more intense training to join the sessions with the Marathon Group.
Any suggestions anyone---I just don't want to disappoint anyone!!

QUOTE OF THE DAY

Robert Silliman Hillyer: "Perfectionism is a dangerous state of mind in an imperfect world. The best way is to forget doubts and set about the task in hand... If you are doing your best, you will not have time to worry about failure."

Thomas Carlyle: "Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. "

Today is the perfect start to a great weekend - great training weather and hopefully will stay that way for the weekend as I do some long walk training with Glenn and Rita tomorrow morning and then Sunday morning at the Running Room with the clinic group - 7km with the half and 13 with the full. Thankfully I have some help with those in the half as I find it difficult to spend equal time with each group when the distances are so vastly different but we are working it out.
Last night was a clinic night as well. A good store session, followed by the first introduction of the group to intervals -- all did exceptionally well -- what a game group --- not a quitter among them. the half did 5k and the full 10k and I was able to do a 5k loop so I could do intervals in the first 5k with the half and intervals with the full in the second loop. That worked pretty well -- a late night but a great sleep afterwards.
I have altered my off days now to accommodate my clinics and personal training.--- I am taking my rest days on Friday instead of Mondays as I found I wasn't getting enough mileage in without doing Monday. I found I was taking a rest day on Friday as the clinic is late on Thursday and I wouldn't get up to the gym on Friday -- so rest it is!
I found it interesting in Bryan's blog the discussion about weight loss and people's comments ---are you sick?? why do you want to lose more?? why do you do it??? ...It is amazing the transformation in other peoples thoughts as well as your own -- people have gone from calling me "Sumo" to calling me "Skeletor"" I am often asked why I do half or full marathons and I truely am saying ""Because I can "" --given that a year ago I couldn't even visualize it and 3 years ago I could hardly walk --------"BECAUSE I CAN!!!!!!!!!!!!!!!" AND I AM DAMN HAPPY AND PROUD THAT I CAN.
You are right Bryan " Are we supposed to enjoy it this much??"

QUOTE OF THE DAY

Napoleon Hill: "There is one quality that one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it."

Good afternoon all -- man has it ever been a chilly couple of days -- not great for outdoor training - Cudos to all of you who did though - It appears as if my virtual friend BryanK has done some -- better person than I --- I chose to do my workouts at the gym. I do like the way I have altered my treadmill workouts -- I am doing a lot of distance but am varying the workouts each day with respect to the focus and I feel the positive difference. Yesterday was 12.8k -Tempo -- I do a circuit weight workout(upper and core) followed by 30 minutes hill tempo and repeat this process 3X--with each tempo faster. Today, was 14.9K -Interval -- starting with core circuits and then 35minutes interval - first int --after 5 min warm up I do 1 minute at 7:30/K pace, then 2 minutes at 7:00/K pace. I do this again 3X but each time increasing the pace --2nd round - 1 min at 7:30/k followed by 2 at 6:50/K and on the third -- 1min at 7:30/K followed by 2 min at 6:40/K. I also always warm up on the bike for about 12km before I start anything to get the heart pumping - some days the stairclimber but I find the bike is the best for me to work on my hamstrings.
Tomorrow is Clinic night - I have had some positive response so far which I am pleased about --- it is a wonderful group of people -- tomorrow I introduce them to interval training outdoors - so a 4-5k warmup and then 2-3 intervals and then 2 cooldown or thereabouts weather permitting. Tomorrow morning I will be at the gym early as well -- and will do and hour of what I call Up and Downs -- Hill training with a twist -- every 2 minutes I increase the speed one tenth and do that until I reach 90% max heart rate and then decrease one tenth every 2 minutes until I get to the starting point and then do it all over again --- that is one of my favorite workouts -- pump up the AC/DC and away we go!!!
Thank Goodness I am feeling better mentally and physically - I did not like that crash ---that was one huge lesson learned. Now -- if I can only remember it!!!

QUOTE OF THE DAY

Mark Twain: "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 sails. Explore. Dream. Discover. "

Well today's weather sure put the damper on early morning training -- either indoor or outdoor -- so I will get to it tomorrow -- I had the alarm set for 0600 this morning, turned on 680 news, heard the traffic and road report and just turned over - so just a planned rest day. It would have been an extra workout anyway.
I see my virtual friend Bryan K. is registered for the Half marathon in Ottawa - running though --he has gone to the dark side --- Bryan, I thought I had trained you better -LOL--I am looking forward to having a running pace bunny -- now, I hope you take it easy on the old guy!!!!!

QUOTE OF THE DAY

James Allen:"Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor. "

An early morning at the running room this morning as about 9 hearty souls from the clinic showed up for the club walk. An easy 9km with 3 hill repeats at the finish. One of the half marathon clinic members has decided to give the full a try and has registered for the Chili Half - she is a kean and willing to learn and you can tell after a couple of days that if she sticks with it she will be very competitive. Everyone has done so well to this poing and seem committed to the JOURNEY.

Back to my own training tomorrow - hills, speed and stamina. Have had to alter my own training schedule in order to maintain my own schedule.

YOU KNOW YOU ARE GETTING OLDER WHEN......................


Subject: On Getting Old A lady goes to the bar on a cruise ship and orders a Scotch with two drops of water. As the bartender gives her the drink she says, *"I'm on this cruise to celebrate my 80th birthday and it's today.." * *The bartender says, "Well, since it's your birthday, I'll buy you a drink. In fact, this one is on me." * *As the woman finishes her drink, the woman to her right says, "I would like to buy you a drink, too." * *The old woman says, "Thank you. Bartender, I want a Scotch with two drops of water." * *"Coming up," says the bartender. * *As she finishes that drink, the man to her left says, "I would like to buy you one, too." * *The old woman says, "Thank you. Bartender, I want another Scotch with two drops of water." * *"Coming right up," the bartender says. * *As he gives her the drink, he says, "Ma'am, I'm dying of curiosity Why the Scotch with only two drops of water?" * *The old woman replies,* *"Sonny, when you're my age, you've learned how to hold your liquor. Holding your water, however, is a whole other issue." * *"OLD" IS WHEN* ... *Your sweetie says, "Let's go upstairs and make love," and you answer, "Pick one; I can't do both!" * *"OLD " IS WHEN * ..* Your friends compliment you on your new alligator shoes and you're barefoot. * *"OLD" IS WHEN* .. *A sexy babe catches your fancy and your pacemaker opens the garage door. * *"OLD" IS WHEN* ..* Going braless pulls all the wrinkles out of your face*. *"OLD" IS WHEN* ... *You don't care where your spouse goes, just as long as you don't have to go along. * *"OLD" IS WHEN* ...* You are cautioned to slow down by the doctor instead of by the police. * *"OLD" IS WHEN* .."Getting a little action" means you don't need to take any fiber today *"OLD" IS WHEN* ... "Getting lucky" means you find your car in the parking lot. *"OLD" IS WHEN* .. *An "all nighter" means not getting up to use the bathroom. * *AND* *"OLD" IS WHEN* ... *You are not sure these are jokes*

QUOTE OF THE DAY

"What you get by achieving your goals is not as important as what you become by achieving your goals. "

I find it really difficult to believe sometimes how fortunate I have become. It seems as I have become more fit and enjoying my chosen passion/sport more that the world has literally become my oyster. Great friends, family and fitness along with a great promotion at work have just made this journey even more enjoyable.
It sure was a little cold and icy this morning but Glenn and I were able to get 14k in and actually it started to brighten up as we were doing it and I was glad I had my sunglasses on. It was a great morning and then off to work some overtime -- need to do that to pay for the race fees and new shoes etc etc etc ---as we all know. I am looking forward to the club walk with the die hards from my clinic -- have a couple of great routes mapped out - one for the half marathon folks and one for the marathon folks ---it will be fun!!!!!!!

QUOTE OF THE DAY

"PEOPLE OFTEN SAY THAT MOTIVATION DOESNT LAST - WELL, NEITHER DOES BATHING---THAT'S WHY WE RECOMMEND IT DAILY"

Douchan Gersi "Victory always starts in the head. It's a state of mind. It then spreads with such radiance and such affirmations that destiny can do nothing but obey."

Well, a fine good evening to everyone. Here we are already half way through January and "winter". This is just amazing for outdoor training - last night was as nice as any night in the last few weeks and we took advantage of it.

First night last night of my first attempt at instructing a "Marathon Walking" Clinic for the Running Room in Oakville ------ the store manager actually asked me to do a half and a full clinic at the same time so that is what we are doing. We were missing two people who had signed up but can only make it on Sundays, but I was amazed as there were a total of 19 in clinic last night so we will have a total of 21 --- and who said walking wasnt growing -- I am totally thrilled -- a great group of people -- old friends, new friends and soon to be friends --- with a great variety of experience. I know there may at some point in time a drop off but I am going to try and give everyone a daily bath of motivation as the quote of the day suggests. I hope I can live up to the billing and provide a good clinic -- I have some amazing speakers coming as well -- one is a pretty accomplished Racewalker in her own right -- isnt that right SARAH? Julie Boyer is coming in to speak to us in a couple of weeks and she is a motivational speaker as well as a 2 time Hawaii Ironman finisher - that I find amazing and she is a nutritionist as well.

Glenn and I are doing our long training walk tomorrow morning and i will be in Oakville for our long Club Walk on Sunday - that is a 10km for the full and 7km for the half. Add on to that and two days overtime on sat and Sunday and it will be a busy weekend.

Thank goodness for the Protein Powder I picked up on Wednesday - it has made the world of difference and has so far stemmed off a similar crash to last weekends.

Have a great weekend all.

QUOTE OF THE DAY

"They will rise highest who strive for the highest place.(Altius ibunt qui as summa nituntur.)"Latin Proverb

Just a short entry today -- I think I found one of the sources of my problem the other day -- not enough protein -- I had stopped taking my protein shakes after Vegas and I am guessing it took awhile for my system to crash - so along with the over training there was this problem as well -- so hopefully now it is rectified and that person who posted on sunday isn't around anymore. I feel much better today - had a great workout at the gym - 15km interval training bunched around some core training and some warm-ups on the stationary bike -- have felt really good all day and happy that I have recovered from the weekend downer - I didnt like the place I was at then and dont particularly want to visit again.
Thanks Bryan K!!!!!!!!!!!!!!

QUOTE OF THE DAY

"Nothing great was ever achieved without enthusiasm"
Ralph Waldo Emerson

Well, thanks to sound advice from Bryan K, I have my head back together - after a couple of days with green tea and a good book, I feel rejuvenated and looking forward to getting back to the gym tomorrow morning.
Lesson learned --"LISTEN TO YOUR BODY" - and if your body craves something - whether it be a certain food, or rest or whatever ---listen to it or you will end up paying dearly in the end.

QUOTE OF THE DAY



"As we grow up, we learn that even the one person that wasn't supposed to ever let you down probably will. You will have your heart
broken probably more than once and it's harder every time. You'll break hearts too, so remember how it felt when yours was broken.

You'll fight with your best friend. You'll blame a new love for things an old one did. You'll cry because time is passing too fast, and
you'll eventually lose someone you love. So take too many pictures, laugh too much, and love like you've never been hurt because
every sixty seconds you spend upset is a minute of happiness you'll never get back.
Don't be afraid that your life will end, be afraid that it will never begin."



~anonymous~

Today was a very lazy day - I just di 6o minutes on the stationary bike and sat in the jacuzzi for awhile and rested the rest of the day -- right now I dont even feel like going to the gym in the morning -- mentally very down and lacking motivation -- a sign maybe of overtraining or heaven forbid that I am human and aging!!
Speaking of aging -- a new walker joined the Running Room walking forum -- asking about times for half marathons -- she is saying whe is doing 15km now at 1:30:00 and that she is 60 years old. That is an amazing 6 min per km----something I have not seen the best in any race for walkers only --- not even Lee Scott or those on a par with her ---IF this lady is this fast???
Oh Well -- best shut up now -- I must be overtired because I dont ususually respond like that but it is part of me I am afraid. Sorry

"WORDS OF WISDOM"
That will keep a Smile on your Face, Keep your Motivation in place and Help your Dreams come true.

You're good but you are going to be great.....You're the best, but your are going to get better,,,,,Sometimes the paths we take are long and hard, but remember: those are always the ones that lead to the most views....Challenges come along, inevitably; how you respond to them determines who you are----deep down inside----and everything you are going to be.....Increase the chances of reaching your goals by working at them gradually....The very best you can do is all that is asked of you...Realize that you are capable of working miracles of your own making....Remember that opportunities have a reason for knocking on your door and the right ones are there for the taking,,,,,You don't always have to win, but you do need to know what it takes to be a winner....It's up to you to find the key that unlocks the door to a more fulfilling life....Understand that increased difficulty brings you nearer to the truth of how to survive it---and to get beyond it.....Cross your bridges....Meet your challenges...Reach out for your dreams, and bring them closer and closer to your heart...Get rid of the "if onlys" and get on with whatever you need to do to get things right...Go after what you want in life, with all the blessings of all the people who care about you...And find out what making your wishes come true really feels like.
Colin McCarty

What else can I say but have a great weekend everyone and "Follow your dreams"

QUOTE OF THE DAY
"Sometimes, simply by sitting, the soul collects wisdom"
Zen saying

"If you do not hope, you will not find what is beyond your hopes." St. Clement of Alexandra

Tonight is not a good night -- I am suffering from a touch of a cold and I think I only have myself to blame -- I think I have pushed my body too hard and it is telling me to take a rest so after my long walk with Glenn tomorrow I will take a couple of days to heal.
I finally registered the other night for the Chili Half and after I looked at the confirmation list I was totally amazed at the numbers of walkers already signed up ---AMAZING -- and some amazing speed there as well. This a a field I will be so honored to be a part of -- it is nice to come back to a local race after being out of the country for one as you get to see all the familiar faces and renew old friendly rivalries. Cant wait - it is going to be fun.
Sarah --- stay positive -- I will miss your blog terribly if you decide to close it all together.
Bryan K --- where are you and will you have same name for your new blog??

Have a great weekend all

QUOTE OF THE DAY

"HAPPINESS COMES WHEN YOUR WORK AND WORDS ARE OF BENEFIT TO YOURSELF AND OTHERS"
Buddha

"WHEN YOU CONVINCE YOUR MIND OF ITS ACCOMPLISHING POWER, YOU CAN DO ANYTHING"
Paramahansa Yogananda

I hope everyone has had a successful start to the New Year --- all of the excitement and challenges that will present themselves to us will no doubt test us and present us with opportunities to grow and accomplish. Once again "goals are bridges to our dreams"
I am looking forward to the start of my marathon clinic next week - there is a pretty good registration to this point and it will be a lot of fun I am sure. I also finally registered for the Chili Half last night and was thrilled to see the number of walkers that have already registered -- it looks like it will be a great event-- I for one can not wait to compete again --8 weeks between races seems like a lifetime -- if someone had told me a year ago that I would be feeling like this obviously I would have said they were crazy -- now as I put another new hole in my belt today I find I just thrive on the competition.
I have had a couple of great workouts at the gym this week as well -- I am sticking to my plan for speed stamina workouts and based on my results in the Oakville 5km I feel that I am on the right track -- but"even if you are on the right track, you will get run over if you stand still" - so keeping that in mind -- I am varying these workouts and adding some new wrinkles and more cross training to improve stamina as well --- everything I have read suggests that core and leg strength are obviously keys ---so along with legs I will continue to focus on the lower back and glutes as well as the daily focus on abs as well -- I have found some great exercises in runners World recently for these and find they are indeed amazing yet so simple. Go Figure --- Simple is still best

WELCOME 2007

"A happy New Year! Grant that I May bring no tear to any eye When this New Year in time shall end Let it be said I've played the friend, Have lived and loved and labored here, And made of it a happy year." Edgar A. Guest


Welcome to 2007 everyone - hope all had a safe and enjoyable New Year's Eve and that you are still feeling healthy this morning.
A special Happy New Year to my training family -- Glenn, Lin and the girls(Allison, Sarah, and Jenna) --- one of the best things about 2006 was meeting you all and becoming such close friends -- it has been a blessing to me and one I appreciate very much ---Thank you all for making me feel like one of the family, always being there --- and of course the competition and the training together as well. Great job yesterday in the Port Credit 10 km resolution walk yesterday -- a very impressive result -- one you should be very proud of.
My virtual friends -- Sarah and Bryan K -- thanks for all -- Bryan we will see you in Ottawa for sure -- now there are a bunch from my clinic who want to do this race as well----It will be an honor to race with you -- you have come a long way this year --- you have made amazing strides and I am proud to have been some way a part of it and you should be proud and thrilled with your results. By the way -- we go for the Open win not the age category in Ottawa -- age if a function of the past not the present or future!!!!!!!!!!!
Sarah -- I am looking for amazing results from you this years as well -- I know that psychologically you have dealt with a lot this year and have overcome alot as well -- you are an awesome talent and an inspiration - I hope the Chili Half is in the cards -- and who knows if my work schedule allows it maybe we can do some outdoor work together in the spring. Good Luck in 2007.

One last note on 2006---The Resolution Walk in Oakville yesterday I finished in 33:19 for the 5km -- which to me was a huge accomplishment as I had not done one since August and that time was 35:04 -- so progress is being made in short distance speed as well which pleases me very much. There goes one of my New Years resolutions already.---Time to Rethink??

Cheers all and Have a Happy Day

QUOTE OF THE DAY

"We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities." Ralph Waldo Emerson

An early Happy New Year to all. After a good week of training and looking forward to the Oakville 5km resolution walk tomorrow, I thought that now may be the time to post my walking and personal fitness goals for the new year
So here we go--I guess one is committed once you put them in print.

1)To maintain or improve my current level of fitness -- in order to improve I would like to drop another 9 lbs which would take me down to 171lbs -- a loss of 80 lbs since my starting point in januaryy of 2006. Also I would like to solidify and maintain a 32in waist and drop my body fat % down to about 10% which would mean an 18% drop since my starting point.

2) Competition Performance Goals
To complete the following race distances in the outlined goal times
5 km = or less than 34mins
10 km = or less than 1:09:00
21.1 km = or less than 2:20:00
42.2 km = or less than 5:00:00

3) To provide a positive role model and be a vocal advocat for this sport that I owe so much too
AND I ALMOST FORGOT

4) To get close to Lee Scottt in a Half Marathon or the 15 km Midsummer Nights Run

5) To do the Ottawa Half Marathon with my virtual son Bryan K --- by the way Bryan, I wont be age division we go for -- it will be for all the marbles -- Remember -- Age is no barrier!

6) To either train or race with my other virtual friend Sarah --- I hope we can do the Chili together

7) To lead a successful Marathon Clinic and if successful, to do either another Marathon or a Half Marathon Clinic in summer of 07


Well thats it folks -- I dont know how realistic some of them are but they are goals to strive for and as I have said before "Goals are birdges to our Dreams"


HAPPY NEW YEAR!!!!!!!!!!!!!!!!!!!!!!!!!

QUOTE OF THE DAY

"The significance of a man is not in what he attains but in what he longs to attain." Kahil Gibran

Here we are -- getting the table set for our New Year's Resolutions and goals -- I've got mine almost set ---have you????

A great workout at the gym this morning --0530am is a great time to start the day --I love the early hours at the gym and the comradary of the other early souls there -- a pretty determined group they are.. Did about 16km hill/speed work on the treadmill, plus my upper body and core circuit training punctuated with 5min intervals on the stairclimber between circuits. Loved it this morning --enough to be doing it all over again in the morning with my friend Todd

QUOTE OF THE DAY

"Our greatest glory is not in never falling but in rising every time we fall."
Confucius

Well, here it is Boxing Day -- everyone in a hurry to spend whatever money they have left after their Christmas splurging. The commercialization of this Holiday has really been grating away at me for a number of years and it continues to get worse each year -----and the "Christmas Spirit" --what is that now??? --after you drive once around a mall today and see what is happening in the parking lots and stores you will see the total lack of respect that is shown from one human to another ---what kind of world are we leaving as a legacy to our children and children's children....The Chistmas Spirit is punctuated by one flipping the bird at another -----very touching, isn't it?????
Enough of my rant --- today, I was back in the gym before heading in to work overtime. I was really pleased to be back at it --- I had a really good endurance/speed workout plus some leg and core weight exercises -- happy with the 12.5km I accomplished. Todd wants to meet at the gym at 0530am tomorrow -- I am really pleased that he is sticking with the program and he is making significant progress.
I am also working on my goals for next year and my so-called resolutions as well which will be tied together I'm sure ---I hope to post them on the 31st.
Have a great day everyone --- I hope you avoid the anxiety of the malls

FROM OUR HOUSE TO YOURS

MERRY CHRISTMAS