QUOTE OF THE DAY

"“Take a chance! All life is a chance. The man who goes farthest is generally the one who is willing to do and dare."

-- Dale Carnegie

What a terrific week this has been -- when I look back at the poster I put on my blog on Monday it sure says volumes about how the rest of the week went -- I posted that not knowing or have any inclination of how the events of the week were to eventually unfold.

The Running Room is opening a brand new store near Square One in Mississauga Ontario Canada -- the site of the store happens to be only a 3 km walk from my front door -- The Running Room has offered and I have accepted the position of Manager of this store -- the Grand Opening being March 26/08 but I will be doing some work out of the Commerce Court store prior to that. This is so exciting and I am thrilled with the opportunity.

And, not only that but I had probably my best week of training in a year -- I am pumped and I don't ever want this feeling to go away!!

Weekly Results

for Week 2 of "off to Nagano" Training

Walk - 65km

Run - 153km

Strength - 1:30

vertical feet climbed - 11,100

Calories burned - 12,570

Net weight loss - minus 1.04kg

QUOTE OF THE DAY

A MANTRA FOR THE WALKERS(COMPETORS OR COMPLETERS )

"IT TAKES A STRONG MAN/WOMAN TO SWIM AGAINST THE CURRENT --- MANY DEAD FISH FLOAT WITH IT"

Prior to doing my year in review I wanted to say that the absolute best thing about this past year was meeting, working with, learning from, becoming friends with and chatting with some awesome people in this great sport and this forum. There are a few I would like to take the opportunity to thank publicly -- there are so many I will probably forget some but here goes ---- Sarah(racewalker) thanks for all you have done here in the forum, and helping at my clinics; Running Room managers, Paul Shields in Oakville, Hayley Cockerton ex of Rosedale now area manager in Edmonton, Kim Wade at Commerce Court; Brenda Barron; The big fella(Mark), Louis, Sue, Mischa, Glen and Lin in Mississauga, Nancy in Oakville, and Ginny in Brampton and my special virtual friends Stephen in California and Tammy in Utah....YOU ALL TAUGHT ME ALOT and helped make my year a good one -- I thank you and am humbled by your support and Encouragement!! MY YEAR IN REVIEW: I waited till today as it was exactly one year ago today that I completed my first Marathon in Las Vegas in 5:17(including 14 minutes in various porta potties -- Now it is "if you want to make it to the podium take immodium ) --- Since Vegas I have completed one more full marathon and 5 halves plus a couple of 5kms. The Mississauga Marathon was almost a DNF after suffering severe and I do mean severe back spasms and resulting bleeding blisters for the 30km mark in --- I was 9 minutes off my PB However This became a benchmark race for me as I consider finishing it a personal victory( some called it courage - in retrospect I probably call it foolhearty!!--the pain of finishing and all that ) Early in the year I was 2nd in the mens division at the Chili Half after setting a then PB of 2:23:59 -- that mark was eclipsed at the Suwako Half in Japan in October by a minute+ Sandwhiched in between those two halves were 1st place overall finishes at the new Brampton and the new Whitby Half Marathons and a 2nd overall at the Port Perry half where I was thrilled to beat my last years 2nd place finish time by 5 minutes -- Port Pery you can only compare to Port Perry -- there is no other race like it for hills and rugged country roads...---- and also a Master's 1st place in the OTMH 5K with a PB of 33:19 and I also had a PB 1ok time this year of 1:07:32 ----so race wise the year was phenomenal for me with tons learned and more places to go!! Throw in teaching 3 half and 3 full marathon clinics and It was a busy year highlighted as well, clinic wise, with John Stanton Okaying and supporting a first ever Personal Best Walking Clinic beginning in January 2008 -- what great way to start the New Year Sorry for being so long winded -- thank you all

Only 25 days till the New Year -- HAVE YOU THOUGHT OF YOUR NEW GOALS

QUOTE OF THE DAY

"This is not Disneyland, or Hollywood. I'll give you an example: I've read that I flew up the hills and mountains of France. But you don't fly up a hill. You struggle slowly and painfully up a hill, and maybe, if you work very hard, you get to the top ahead of everybody else."

- Lance Armstrong

It has been a difficult week -- the aftermath of the car accident hit me hard at the start of the week -- shoulder and rib pain -- the ribs were excruciatingly sore -- went for xrays on Monday and the good thing is there are no breaks however the bruising is quite extensive....I have returned to work although I may have wished I listened to the DR and taken another week but if I don't work I don't get paid -- sucks, but it is reality and at Christmas time not getting paid is not a viable option.

Have had a few days of cardio -- will get my 100+kms combined mileage in this week with taking every other day off to heal and then this weekend will start Week 1 of the preparation for Nagano --- HAVE TO HAVE A GOAL ---- HAVE TO HAVE A DREAM ----it gets me out of bed in the morning ....

Only a little over 3 weeks till the New Year --- Have you thought of your Dreams and Goals for next year????????????

Stephen/Tammy Welcome to my world

QUOTE OF THE DAY

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

Lou Holtz, Football Coach

What you see in the picture above is what I drove home from work in this morning at 3am and what we are dealing with as we wake up this morning................Actually, the temp is fine and I went and did 5km outside today even though it is my off day............A little disconcerting this morning though when I was shovelling snow -- agonizing pain in my lower right rib cage -- I have had some discomfort there since the accident but today it hurt like H---!! So tomorrow off to the DR's to get it checked out -- I am hoping they did not miss anything crucial at the hospital emerg on Monday after the accident -- they seemed more concerned with getting people out that anything else but then again I guess I could have spoken up but at the time I was more concerned about my back and neck then anything else and didn't really feel the ribs.....Fortunately it does not impact walking or cycling but will impact weight training - especially the core and upper body -- I hope I can still do leg presses, extensions and curls -- I just love those as you can feel the difference after every workout................Stay Tuned

Next Sunday is the official first day of my training program for Nagano - what I have done till now has been maintenance -- so TIME TO GET SERIOUS -- hence the motivation behind putting Lou Holtz's quote up today -- It is so true -- Time for motivation AND attitude to show their colors.

Speaking of Motivation and Attitude CUDOs to my friend Stephen G from California who, despite a sometimes debilitating lung condition has committed to and begun training for the Rome Marathon in 2008 --- As I have said before Stephen, you are what this sport is all about!! Just a little history on the Rome Marathon -- one of my friends who took two of my clinics, Julie V., has Petite Mal Epileptic Seizures, and finished the Rome Marathon in 2007 as her first ever Marathon -- she too is an example for those of us who forget what the sport is all about and like me, whine over a few lost seconds!!! Oh well, I may never learn but I will never forget Stephen and Julie

THANK YOU STEPHEN

THANK YOU JULIE

FROM ALL OF US!!!

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

QUOTE OF THE DAY

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

my dad

Thanks for the reminder dad -- and the journey has been amazing -- I am so thankful to have been able to be part of this amazing sport -- the ups and downs have been a roller coaster ride but hell, isn't life......The new clinic will be a God send to me -- only people who are committed to bettering their performances will be part of it and that way my crazy training will not have a backlash like there has been in the recent past.........

Suwa Ko --- pictures to follow, as I am writing this at the Narita Airport in Japan...............3000 feet above sea level not expected -- lesson one -- check out your race geographically; Lesson 2 -- dress for the finish not the start -- I have always done this but not this time and I suffered -- it was cold, cold an hour before the race -- 20 minutes in the hear and humidity hit...I knew we were all in for a difficult day -- a monsoon had hit the night before and that was scarey but amazing to witness....

They dont have pace bunnies in Japan -- they have pace cows, tigers, spidermen, etc etc -- all in head to toe outfits -- amazing to see......Taiko drums and fireworks at the start and fireworks to announce the end at 2:40

Had two of my younger participants at the Rosedale Running Room clinic appear at the race to surprise me -- what a great feeling to see them there.

The most beautiful race course I have ever seen -- nothing can compare - the Lake at your left side from start to finish, snow capped mountains so close you could touch them when you make the turn to home at 16k ---- spectators yelling for a full 21.1 k -- not the first and last 500 meters like in Canada.........

The greatest event I have been part of -- you get your race shirt when you finish - not till then.... You get your medal four weeks after the race as the engrave your name and finish time on it and ship it to you - this is a keeper.

To set a personal best here is the culmination of almost two years of hard work -- but the lessons I learned will drive me to work even harder -- never take anything for granted and be a real student of the sport.

More to follow -- the Sake is starting to do the talking -- Cheers or as they say here "Campi"

QUOTE OF THE DAY

I will post a full report when I return to Canada but suffice to say

Airfare $1200

Hotels $700

Rail Pass $170

Persoal Best in Japan ----PRICELESS

2:22:55:93

3000 feet above sea level not expected

heat and humidity not expected

Lessons Learned -- too many too count

"I HAVE TALKED THE WALK -- NOW, IT IS TIME TO WALK THE TALK"

QUOTE OF THE DAY

"Champions do not become champions when they win the event, but in the hours, weeks, months and years that they spend preparing for it."

-T. Allan Armstrong

To everyone who has emailed me, facebooked me, responded on this blog or signed my good luck shirt --- Thank you so much for your support --72 hours and I am off to the Suwa Ko Half Marathon in Japan -- Race time 10am Sunday the 28th -- which is 9pm Toronto time on Saturday night...

I probably will not get a chance to post until the 31st at the airport in Narita................have a good week all -- "we will just give 'er" in Japan.

Good last speed workout today -- plus the bike -- man, I love the way the bike workouts are helping me without putting pressure on my knees -- what a bonus.

Registration is now up for the Personal Best Walking Clinic -- beginning Januart 10th -- 6:30pm at the Commerce Court Running Room

VISUALIZE YOUR DREAMS -- VISUALIZE THE FINISH LINE!!!

QUOTE OF THE DAY

Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.

- Ronald E. Osborn

A special thanks to my virtual friends Stephen, Tammy and Sarah for their continuing emotional support -- I will carry your thoughts with me next week.

As Stephen would say "BRING IT ON!!" -- I think I am finally feeling like I may be ready in time for the race in Suwa Ko -- I did my last long distance the other day and did a 2:12:57 (20K) -- so I am quite pleased with that -- yesterday I had an awesome workout in the gym -- 35 combined kms -- 25 bike, 5 stairmaster, 5 treadmill -- some ITB soreness this morning but nothing out of the ordinary.

I cant believe it is only a week from today when I fly out -- got the Canada uni and flag ready - hoping to get participants to sign the flag on race day -- would be a nice memento.

On another note -- the "PERSONAL BEST WALKING CLINIC" is a confirmed go -- registration will be on line in the next couple of days -- my goals and curriculum have been okayed by the Running Room and I am thrilled -- this will not be for the faint of heart -- you want a PB -- come to this clinic -- if you don"t it wont be for you..

Speaking of PBs -- my clinic members did an amazing job at the Toronto Marathon last Sunday -- Welcome to the CLUB FOLKS --"ELITE WALKING ENDURANCE ATHLETES" walk through it's door

QUOTE OF THE DAY

"Pain. Love it, hate it, get angry at it. Breath it with every breath, feel it with every step and use it. It lets you know you are still alive, more alive than most people will be in their whole lives."

- Strauss

I dedicate this post to my virtual friend Stephen, down there in California -- hospitalized with a sometimes debilitating lung disease two weeks before the Portland Marathon -- comes out of the hospital and finishes Portland upright and smiling -- A PROFILE IN COURAGE to say the very least ---THANK YOU STEPHEN FOR REMINDING US ALL WHAT THIS IS ALL ABOUT!!!!

I will certainly carry Stephen's inspiration with me to Japan -- with he and Tammy on my shoulders how could I possibly go wrong.....

Start/Finish line within view of this castle

QUOTE OF THE DAY

"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide."

Today my virtual friend Stephen is competing in the Portland Marathon -- my thoughts are with you Stephen -- "You can do it!!!"

Well sometimes less is more I guess -- this past week I have been unable to do the mileage I had planned due to the stubborn cold I had and my work schedule -- I did 86 combined kms - 38 walking and 48 on the bike -- far short of the 125+ I would have liked --- BUT something amazing came about as a result of it --- I went out this morning and decided to do a tempo 10k and just see how quick I could get it done --- a PB training time of 1:03:10 was the result -- am I thrilled -- for sure ------------Sarah, Tammy -- your sub 60:00 10ks are such a phenomenal accomplishment -- I know what this morning took out of me and for you two to have the times you do just amazes and humbles me...............you guys are such a motivation.....

I miss my weekend walks and talks with my favorite training partners --Glenn and Lin -- If you read this guys -- we have to do it again -- soon and often -- I miss you friendship and companionship!!!

The picture attached is of a Samurai castle at Suwa Ko and with in sight of the start finish line -- 3 weeks from today is race day -- can't believe it!!!

TRY FOR A PERSONAL BEST

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

Only three weeks till race weekend in Japan -- am I getting a little excited -- Just a LITTLE!! - I am hoping and praying that my preparation is on the mark and I will peak when I want to in Japan -- not before or after -- It has all been about this race and setting a Personal Best when I am there............exciting news though -- as I mentioned before my step-son is running the race and will pace me the first half but a friend from Japan who is also a runner has stepped up and offered to pace me the last half -- he very humorously said he hoped he could keep up!!! Yeah, right!! I have never worked with a pacer before so this will be an interesting experience....

My virtual friend Stephen -- "GOOD LUCK IN PORTLAND STEPHEN -- JUST DO 'ER!!" ---asked me what a Personal Best Walking clinic is as I had mentioned it in my last post....Well, simply put -- through motivation, inspiration and perspiration I hope to boldly take people where no-one has gone before -- to take their already amazing walking performances and make them better --- faster, stronger and more complete............using a variety of training techniques and drills -- some of which I have talked about in previous posts ---- as well as a personal trainer friend who will set up individual programs to be used away from the clinic ---- racewalking instruction from folks like my friend Sarah and some of her co-horts I hope!! --- and a ton of core, core , core exercises and oh, did I mention Cross-training -- lots of cycling when they have a chance---- and that is just in the first week(LOL).

The cold seems to be finally going away -- Yesterday a 5k tempo and 15k bike and today a 6k tempo and 15k bike -- the plan is to do my last long distance next Sunday at speed to see where I am and what kind of mental prep I need to reach my goal....this Sunday I will try to get a decent distance at speed in with my Oakville group...........Oct 20th is a final goodbye to the Rosedale group with a morning walk and lunch BBQ -- a great send off for Japan...

Stephen --- I am with you in Portland in spirit -- that little guy on your shoulder saying you can do it --- well that's me!!!!