tag:blogger.com,1999:blog-48210731199613476852024-02-06T18:10:48.573-08:00Project PBprojectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-4821073119961347685.post-79050043793909808792012-10-20T14:40:00.000-07:002017-01-08T10:35:30.617-08:00Custom Training Solutions<span style="font-size: large;">Looking to take your running to the next level?</span><br />
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Greg Wieczorek, CA</center>
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Project PB offers customized training solutions that take into consideration your short and long-term running goals, current fitness level, and personal environmental variables.<br />
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Greg Wieczorek will apply your individual details when preparing your program and provide you with the guidance required to maximize your potential.<br />
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The following service offerings are available:<br />
<ul>
<li>A customized training program for your next training season or goal race;</li>
<li>A 4 week half-marathon or marathon recovery program;</li>
<li>Ongoing coaching support throughout your training cycle.</li>
</ul>
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Greg Wieczorek's mission is to ensure that your return on investment is the priceless intangible of race results that you are proud of. <br />
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Contact <a href="mailto:greg.projectpb@gmail.com">Greg Wieczorek</a> today at <a href="mailto:greg.projectpb@gmail.com">greg.projectpb@gmail.com</a> to start your Project PB. Please refer to <a href="http://pbrunningcoach.blogspot.com/2011/04/services.html">Services</a> for a further explanation of the offerings available.<br />
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Photo credit: Calver Photographyprojectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.comtag:blogger.com,1999:blog-4821073119961347685.post-40579973520757717272012-10-18T08:36:00.001-07:002019-10-26T07:33:34.754-07:00PB BoardColleen G. took a whopping 10mins off her Half PB and snagged her "A" goal with a 1:49 in PEI!<br />
<br />
Angela C. took another 2mins off her Half PB with a 1:51 in PEI!<br />
<br />
Alison C. had a very consistent spring, notching a 10km PB of 47:20 and a Half PB of 1:46, both of which earned her an age-group win!<br />
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Great run for Iashi H. on a cold, wet day in Sugarloaf. 3min PB and a BQ of 3:37. Fingers crossed the time holds up and she'll be on the Start Line in Hopkinton!<br />
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Angela C. had a 4min PB at the Fredericton Half with a 1:53!<br />
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Congrats to Alison C who took two mins off her Half PB, running 1:47 in Vancouver. Good enough for 4th out of 63 in her age group!<br />
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Lofty BQ standards unfortunately kept Stephen R. out of Boston 2019 by less than a minute. Rather than be too disappointed, he just took another 2 mins off his PB running 3:19 in Marathon du Nord!<br />
<br />
Laura S took nearly 8 minutes off her marathon PB that she set in her 30's, running 3:27 in PEI!<br />
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After a couple years of being oh so close, Stephen R. nailed the Sugarloaf Marathon and got a BQ of 3:21. Fingers crossed this ~4min cushion will be enough to get him to Hopkinton in April.<br />
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Masters runner Stephanie S. took 12mins off her PB with a 3:14 in Fredericton! She consistently stuck to her program all winter, so it was fantastic to see all her hard work was rewarded.<br />
<br />
Laura S. saw shaved close to a minute off her Half PB with a 1:39 in Fredericton, good enough for 2nd in her age category. Her prior PB was a few years old, so it's always nice to get a fresh one, especially in the master's ranks!<br />
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Maura W. posted a 5km PB and Half marathon PB this spring, with a 18:54 and 1:26, respectively. Not bad for a working mother of twin toddlers!<br />
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Stephanie S. got an official Half marathon PB at the Blue Nose with a 1:36. This was just a few weeks after Boston, so no doubt she has more PB potential in her this summer!<br />
<br />
Stacey D. chopped 5 mins off her Half Marathon PB with a 1:43 at the Blue Nose. Very impressive, especially with that uphill headwind the final few kms! I believe her husband notched a PB also, running 1:32.<br />
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Heather C. took 8 mins off her marathon PB with a 3:23 in Chicago! Read about her adventures at girlgoesrunning.blogspot.com<br />
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Matt C. showed tremendous discipline and patience this fall, and he was rewarded with finally breaking the elusive 3hr barrier in Chicago - a very satisfying 2:59!<br />
<br />
Stephanie S. is moving up the Masters ranks, taking 10mins off her Marathon PB with a 3:26 at the Blue Nose, dipping just under the 1:10 barrier at the Tely 10, and running 42mins at the Maritime Race Weekend 10km. <br />
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Leah R. had a terrific Blue Nose Half, taking 6mins off her PB to run a 1:34!<br />
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Stacey D. took 2mins off her Half PB with a 1:48!<br />
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David C. continues to defy the age-grading tables. He's in his late 40's he had the "trifecta" this season, taking PB's in the 10km (38mins), Half (1:26), and Full in Chicago (3:05). He also set a Project PB record of being the first person to crack the 100 mile/week barrier this training cycle!<br />
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Christine P. had a humid day at the Maritime Race Weekend and missed her goal of going sub 1:40 in the Half...but she teed up another one a few weeks later and crushed it with a 1:38 in the Valley!<br />
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Shari T. is another masters runner that is proof you're never too old to set PB's. She's patient and disciplined and also broke the 1:40 barrier in the Valley - congrats on your 1:39!<br />
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Masters ace Linda M. won the Valley Half women's race outright with a blazing 1:27!<br />
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Lisa H. took some huge slices out of her PB's this season, starting with a 1:40 at the Maritime Race Weekend Half which was an 8 minute PB. It only makes sense she then took 16mins off her Marathon PB with a 3:35 in Hamilton. That should make her a pretty safe bet for Boston 2016!<br />
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Awesome marathon debut for masters runner Karen P., with a 3:44 in Hamilton!<br />
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Way to go Christine P. on a 1 minute PB into a cold headwind in NYC! 3:34 - plenty of time to spare for a BQ!<br />
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Congrats to Tanya M. who took 7 mins off her PB, running to a 3:41 in PEI!<br />
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Adam B. shaved a nice 6mins off his PB, running 3:03 in Chicago. Way to go mate!<br />
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2014 has indeed been a breakout year for David C. This summer/fall he took 2mins off his 10km PB (40:19 - London Rock the Road), over 5mins off his Half PB (1:28:38 - Springbank Half), and carved over 9 mins off his Marathon PB in just 5 months (3:06 - Chicago). It's been very rewarding to see this progression. Onward to 2015!<br />
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Congrats to David C. who took 16mins off his PB and BQ'd with a 3:15 in Toronto. Guess all those treadmill miles over the harsh winter paid off!<br />
<br />
Look who got some wheels over the winter! Steve C. took 1:30 off his 5km PB with a 20:17 at the Lung Run<br />
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Way to go Peter O.! Congrats on taking 11mins off your PB with a 3:39 in Philadelphia!<br />
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How many runners do you know who are setting PB's in the 60-69 age group? I know one guy! David H. ran a 4:01 at the PEI Marathon after an awesome summer of training.<br />
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Congrats to Steve C. on achieving his goal of a BQ 3:39 at the Scotiabank Toronto Waterfront Marathon!<br />
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It's been an exciting week for Shari T. She got accepted to her first Boston this week and ran 2 PB's in a span of about 13 hours at the Maritime Race Weekend. 21:33 for 5km on Friday night and 1:41:26 in the Half on Saturday morning. This follows her new 10km PB of 45:02 at the Navy 10km a few weeks ago, what a summer!<br />
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Jacqueline F. just keeps tearing her PB's a new one...nearly 1min off her 5km with a new PB of 21:01 in Lunenburg, taking her age group title in the process.<br />
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A big congrats goes out to Shari T. who took over 15mins off her marathon PB in Ottawa and got nicely under her BQ with a 3:41!<br />
<br />
Some nice results at the Blue Nose on the May long weekend. Jacqueline F. showed she's an age group ace with her 1:40:04 in the Half, a 3min PB. Jim W. took several minutes off his marathon PB with a 3:25 on a very challenging course.<br />
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Jason K. just keeps tearing his PB's apart. He took 19mins off his Marathon PB with a 3:12 in Fredericton, good enough for a BQ! Way to go Jason, great to see your hard work and dedication paying off.<br />
<br />
Steve C. took a few minutes off his marathon PB in Fredericton as well, with a 3:40 and change. Narrowly missed his BQ but he is fired up to crack it this fall.<br />
<br />
Great day in Philly for Mark F. and Lori P. Mark with an 18min PB of 3:18, and Lori with a 10min PB of 4:19. Amazing stuff! They both worked really hard all season and great to see all their hard work rewarded!<br />
<br />
Jason K. cracks the 20min barrier with a 19:55 south of the border in Maine. Just shows how marathon training can translate to a fast 5km!<br />
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Masters runner Anita H. hacks 13 mins off per PB with a 3:31 in PEI!<br />
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October 7 was a great day for Project PB athletes! David W. was well under his goal of 3hrs with a 2:55 in Chicago; Lori P. and Mark F. are in the middle of Philly Marathon training but that didn't stop them from getting Half PB's in the Valley - Lori going under 2hrs with a 1:58 and Mark with a 1:35; Todd M. got a 7 min PB in the Valley Half with a 1:52; and what a difference a year makes for Graham L. - well over 5 hours in the Valley Full last year, but got his redemption this year with a 3:51! Great to see everyone's hard work and sweat over the summer pay off!<br />
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Mike M. got a trifecta this summer, lowering his 10km, Half, and Full PB's in the span of just over a month...to 40:30, 1:32:07, and 3:18:50 (for a July marathon!). <br />
<br />
Who gets a 6min PB in a 5km? Jason K. just did with a 20:16 at the New Brunswick championships! He followed it up a few weeks later with a 3min PB of 1:35:29 at the Miramichi Half.<br />
<br />
Graham L. is a Project PB All-Star with a 42minute PB of 4:06 at the Blue Nose - he will look to join the Sub 4-hour club this fall!<br />
<br />
Brian W. takes 20mins off his PB with a 3:46 at the Blue Nose.<br />
<br />
Mother of 3, Kate R., runs her fastest Half in 8 years, 1:25, in winning the Forest City Half Marathon.<br />
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Todd M. took 20mins off his marathon PB running 4:03 in Fredericton...and will look to join the sub-4hr club this fall!<br />
<br />
Jason K. picks up 2012 where he left off 2011 - setting PBs! A nice 1:39 at the Hypo Half marathon, over 3mins faster than his Toronto Waterfront in October.<br />
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2012 is off to a great start, with some great performances being turned in at the Houston Marathon. Leah J. took 3 minutes off her Marathon PB from a couple years ago, finishing as the top Canadian in 2:56! She is a great training partner for my wife Maura and no doubt played a role in helping Maura take 7 minutes off her personal best and cracking that 3hr barrier - 2:58:48!!<br />
<br />
"Over the past 2 1/2 years, running has continued to become a bigger part of my life. However, during that time I failed to set goals, have a consistent training plan to follow and suffered from running "information overload". That all changed in April 2011 when I started working with Greg. I took a hard look at my races and training from the previous year and started to set goals for the upcoming race season. With this information, Greg was able to craft a custom training plan that would give me the consistency and focus that I needed to reach my goals.<br />
The first race of the year was a great success, with a new 5k PB of 23:07 which shaved off 1:20 from my previous PB. This was great a confidence booster and helped me set another 5k PB of 22:03 a month later on a very challenging course. My next focus was getting ready to compete against a co-worker at the Blue Nose 10k. With Greg's solid plan and my increased focus during training, I finished the race with a time of 48:02 which was a new 10k PB by nearly five minutes and office bragging rights with the win over my co-worker.<br />
I will certainly continue working with Greg to meet my training and racing goals in preparation for my 1st half-marathon in the Fall."<br />
<em>~Gordon Crooks Cow Bay, NS</em><br />
<br />
Follow up: Gord made an impressive 1:42 Half marathon debut at the 2011 Scotiabank Toronto Waterfront Half-marathon!<br />
<br />
Below are some of the impressive results from the first season of Project PB, fall 2011:<br />
<ul>
<li>Michelle K. took her Half-marathon PB from 2:53 to 2:21 at the Toronto Waterfront Half-marathon. Amazing dedication over the past 6 months.</li>
<li>Jason K. - when I started working with him he had just completed the Blue Nose 10km in 1:03. Since then he has been a force, taking his 10km PB down to 46mins at the Fiddler's run, and making an impressive 1:43 Half-marathon debut at the Toronto Waterfront Half.</li>
<li>Leah J. had flirted with going sub 40 for 10km for the longest time, and crushed that barrier on a hot, humid morning in August with a 39:28. She later rocked her ~11km leg of the Rum Runners Relay averaging 3:52/km. She ultimately met her goal of the season of setting the women's record at the MDI Marathon in Maine in 3:01 in windy conditions!</li>
<li>Andrew H. is a masters marathoner who took his PB from 3:15 down to 3:09 at the Fiddler's run.</li>
<li>Frank M. came 3rd in the 55-59 age group of the 2011 Toronto Waterfront Marathon, taking his PB from 3:16 down to 3:12. This man defies the age-grading tables!</li>
<li>Jacqueline F. - in only 6 weeks took her 10km time from 47:03 on a flat Navy 10km course down to 44:46 on a hilly Valley Harvest route.</li>
<li>Susan C. took her marathon PB from 3:53 down to 3:33 and qualified for Boston! You don't need to be fast on the computer when you're that fast on your feet. </li>
<li>Mike F. took 20mins off his marathon PB running a 3:08 in Toronto. He'll be ready to sign up for Boston next year.</li>
</ul>
Those are just a handful of notable performances - if you're a Project PB client and I missed your awesome result, send me a quick note! Let's continue to build on this PB Board next season.projectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.comtag:blogger.com,1999:blog-4821073119961347685.post-54661506600937081592011-04-04T14:32:00.000-07:002019-07-19T17:05:48.521-07:00Small Wins<br />
<div class="MsoNormal">
<span lang="EN-GB">If you’ve been running consistently over
the past few months, years, or even decades, you understand that it’s often the
simple things that keep you motivated to get out the door day after day.<span style="mso-spacerun: yes;"> </span>Over time, I’ve come to appreciate some of
the “small wins” that can’t often be quantified on Strava or in race results,
but still make for a positive running experience and remind me why I’m glad I
still do this. Here are some that come
to mind, in no particular order:</span><br />
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">23) </span><u style="text-indent: -18pt;"><span lang="EN-GB">Running to pick up your car
the next morning</span></u><br />
<div class="MsoNormal">
<span lang="EN-GB"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-GB">I recall the festive season when I was 24
and working at my first “big boy” job.
It was the day of the office holiday party and an e-mail came out with
the logistics of the evening’s events. Towards
the end of the e-mail the phrase “Taxi chits will be provided” caught my
attention. “That’s pretty sweet”, I
thought. “That will save me $20 cab fare
getting home afterwards.” However, it
still left me with one other conundrum: How can I get to this shindig as
cost-effectively as possible? I don’t
have any pregnant colleagues that live close by to carpool with, and I am too
cheap to spend the $20 on a taxi to get myself there. I let this problem percolate in my brain
throughout the morning before I had my EUREKA! moment: “It can’t be any more
than about 7km from my apartment to the golf club where the party is at – I
will pack a change of clothes in my trunk, drive myself to the party, take a
company-sponsored taxi home, and then run back with my car key and license in
the morning to get my car.” And it
worked beautifully – my net cost to attend this party was just a few litres of
petrol. Once I discovered this option, I
employed this strategy regularly throughout the rest of my 20’s: drive myself
to a festive gathering with spare clothes in the trunk, find a safe way home,
then pick up my car on foot the next morning.
Not only do I save myself cab fare getting to the venue, but I am forced
to get my run in the bank early the next morning or else increase the risk of
my car being ticketed, towed, tagged, or otherwise. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-GB">Now that I’m in my late 30’s there are
limited opportunities to employ this tactic. On a typical weekend night I’m in bed at an
average time of 9:37, with a standard deviation of 12 minutes. One Friday late in June, however, was a
statistical outlier as it was the “End of year parent/teacher social” at my
daughters’ preschool. Refreshments were
served at this event, and I opted to imbibe…as one does at their 4-year old’s
preschool. No worries though, my wife
and I took an $8 cab home, and I ran back to the car Saturday morning to return
in time for Maura to be at Road Hammer practice for 8:30. So let’s tally up the score: we had a night
out with free booze, free baby-sitting (thanks Auntie Karen and Rachel!), $8
cab fare, 8hrs sleep, and 20 combined miles by 10am Saturday. Now that is a small win!<o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">22) </span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">Passing cars stuck in
rush-hour traffic</span></u><br />
<div class="MsoNormal">
<span lang="EN-GB"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-GB">There aren’t many bigger time-wasters in
this world than sitting in traffic. One such
infuriating instance of this that I will never forget was leaving downtown
Toronto on a Friday afternoon in September 2006 to drive back to my home in
London. I was there for work, and the
$0.45/km stipend seemed like a pretty good deal for a guy in his mid-20’s
trying to maximize his travel allowance.
I recall pulling out of the hotel parking garage onto Richmond St. and
inching along at a snail’s pace. Pedestrians
were passing me on foot and there was nothing I could do about it. My run that morning was 30mins to the
Boulevard Club, turn around, and back to the Hilton. That afternoon it took me an hour and thirty
minutes to reach the Boulevard Club.
Triple the time in a car! That
was when I learned the hard way that rush hour sucks.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-GB">Fast-forward about 4 years when my new wife
and I had just relocated to Halifax. We
were temporarily living at her childhood home in the burbs and working
downtown. In the mornings Maura would
drive downtown with my back-pack in the trunk, put some coins in the parking
meter, then I would finish my run-commute at the car, and drive the km to my
office which had free parking for the day.
I was getting serious about upping my mileage, and this was a
time-efficient way to get the first of two-a-day runs in the bank. Oftentimes we would leave Maura’s parents’
place at the same time and only a quarter was required for the parking meter
because I would arrive within a few minutes on foot. There was nothing more satisfying than smugly
cruising by commuters who were wearing out their brake pads. “Oh, it takes you 45mins to drive the 10kms
to work? That’s really unfortunate. I run commute because I just love this crisp
spring air and it’s such a great way to get a run in. You aren’t stuck in rush-hour traffic, you
ARE rush-hour traffic! Ba ha ha” Small
win! <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">21) </span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">Impressing the CEO…with your
appetite</span></u><br />
<div class="MsoNormal">
<span lang="EN-GB"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-GB">Once or twice a year I travel for work,
either for meetings or conferences. In
December of 2015 I had been with my employer for about a year and was invited
to attend a management conference in Rio.
Dinner the first night was at this restaurant where a server would walk
around with half a mammal skewered onto a sword. In their other hand would be a machete that
they’d use to slice the meat directly onto your plate. Before we took our seats at the table,
however, we were invited to help ourselves to the salad bar, where I loaded up
my plate. When I made my way to our
table of ~20, I saw that my name tag indicated the pre-assigned seating
arrangement was to the right of the CEO.
The first thing he said to me was, “You’re clearly not familiar with the
concept of this restaurant – you don’t fill up on salad.” <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-GB">“I’ll save some room for my main course,” I
replied. This guy didn’t know who he was
dealing with. I have no will power when
it comes to All-You-Can-Eat buffets and was that guy in University residence
who put on his Frosh 15 by Thanksgiving.
Even if the Shareholders are picking up the cheque, I am still motivated
to maximize value. One hour and several
slabs of meat later, the CEO’s tune had changed. “I’ve never seen one human eat so much! Where do you put it all?” <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-GB">“Good genes I guess.” If anyone has a witty response to that
rhetorical question, please e-mail me. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-GB">I’m not even sure if this constitutes a
small win, but whatever sets you apart from the crowd right? <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">20) </span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">Running by a gas station on
Friday morning to see the price has dropped 5¢/L</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">When I moved from Ontario to
Nova Scotia, there were a few differences between the two provinces that I
quickly noticed: a) because of the time change, I could no longer stay awake
for an entire hockey game; and b) the gas prices around Halifax all change
Thursday at midnight, and the price is the same at every gas station around the
city. In Ontario, you’d often see three
gas stations at opposite corners of busy intersections, each with different
prices. And I’d often wonder, “why are
people getting gas at Shell when it’s 2¢/L cheaper across the street?” In
Halifax, I don’t have to scout out which gas stations are cheaper, because
they’re all the same. The big unknown is
what’s going to happen Thursday at midnight.
Should I fill up Thursday after work or wait until Friday? My co-worker has a site she refers to if I
remember to ask her on Thursday what’s going to happen. She’s right about 75% of the time. I remember to ask about once every third
week, which means about 25% of the time I plan correctly. The other 75% of Friday mornings are a
surprise when I approach the Irving station on Inglis St. during my run. I get this weird nervous feeling come over
me, almost like when I used to click “submit” and wait for my exam grades to
load online back in the day. Am I going
to be pissed off that I didn’t fill up yesterday and now it’s going to cost me
an extra buck or two? Back in the fall
when gas prices were steadily coming down I’d often get the Running
Accountant’s high, that no one has wrote about ever. It’s when you run by a gas station on Friday
morning to see the price has dropped a whopping 5¢/L and your gauge is on
E! “When I coast into the station on
fumes and fill up later today, I’ll save myself $3 bucks!” Now that is a small win!<o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">19) </span><u style="text-indent: -18pt;"><span lang="EN-GB">When potential high-school
embarrassment makes for a good icebreaker years later</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">If you ran high school
cross country in the London area in the mid 90’s, you might recall those “Top
10 Finisher” T-shirts awarded at a few local races. On the front was the name of the race:
“Jaguar-Trojan Invitational” or “Banting/South X-Country Meet”, and on the back
the was the Runner’s Choice independent shoe retailer logo. Across the top of the back though, in big
bold font, it read “TOP 10 FINISHER”.
Recipients would wear these shirts to club practice and other meets, and
it basically let everyone know that you were locally relevant on the high
school running scene. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">I collected a few over the
years, and vividly recall wearing one on a training run in March of Grade
10. It was just an easy 45 minute-er
after school, and I was wearing a long-sleeve cotton T-shirt with a beige
“Jaguar-Trojan Invitational Top 10 Finisher” T-shirt over top. I was particularly proud of this shirt, as I
had won the race. It was an otherwise
typical training run until I got about a km or so from my high school. Without any advanced warning nature had
called, and it was panic time. There
were no public washrooms or construction sites between me and safety, but I
figured I only had another 4 minutes of running and willed myself back to the
school, engaging every fibre of my core to prevent a big problem. I got back to the side entrance of the school
by the gymnasium without incident.
Luckily, school was long out and it was just the basketball team
practising in the gym. The pressure was
building and I was forced to do the penguin waddle down the hallway into the
Boys’ locker room. “I can do this!” I
thought. “Only 50 meters until this
discomfort is over.” I made it into the
stall with mere seconds to spare, and could finally breathe a sigh of
relief. Until I looked over and realized
there was no toilet paper. No worries,
I’ll just slip over to the next stall.
“Shizza!” I thought to myself.
“No TP there either. Oh well,
guess it’s a damp paper towel.”
Basketball practice wasn’t over for another half hour, so I took the
brief risk and scooted out of the stall for a few seconds. “What the bloody heck! Out of paper towel too? Effing budget cutbacks.” Alas, I had run out of every other viable
option, and my Jaguar-Trojan Invitational Top 10 Finisher shirt was left in a
sorry heap in the back corner of the stall.
(There wasn’t even a garbage basket in there!)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">It occurred to me later
that evening that if the wrong person discovered my discarded shirt, it could
soon be fodder for laughter and ridicule at my expense. This wasn’t a generic Nike or Reebok shirt
that could’ve been anyone’s. Only 60 of
these shirts were in existence (10 finishers X 3 age groups X 2 genders) and I
was the only one from my high school with one.
It didn’t take a Sherlock Holmes to deduce whose shirt it was. And the most likely discoverer would’ve been
someone from the senior boys’ basketball team, whose practice ended shortly
after I vacated the scene. The biggest
jocks and titans of the school’s social hierarchy - fantastic. In order to mitigate my risk of being outed I
arrived at school the next morning just as the doors were unlocked in order to
retrieve my abandoned shirt. I b-lined
it right to the stall where I had left it.
I looked down, stunned. My shirt
was gone. Who the heck could’ve taken
it? I was more hyper-paranoid than ever the rest of the day. Could it have fallen into the wrong
hands? Would it be run up the flagpole
for all to point fun at me? If iPhones
and social media were a thing back in 1997 I would’ve been refreshing my feed
constantly, praying not to see my shirt going viral. But the day came and went without
incident. I may have emerged down one
running shirt, but my social standing was still in-tact. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Most would consider this a
small win, but the story doesn’t end there.
Normalcy had resumed the next day and the shirt I’d sacrificed two days
ago was all but forgotten. Until the break
between 3<sup>rd</sup> and 4<sup>th</sup> period. I was walking down the hallway to my next class
when something familiar caught my eye 30 paces up ahead. As it got closer I had to do a double take –
Mr. Campbell, the high school janitor, was wearing my shirt! Jaguar-Trojan Invitational Top 10
Finisher! He absconded with my
hard-earned shirt. But I couldn’t say
anything, for what if he knew the unfortunate circumstances surrounding that
shirt? As we passed each other in the
hall, I looked at him, and he looked at me.
Not a word was exchanged, and there was an implicit agreement that
neither of us would speak of this encounter ever again. That was the last time I ever saw my prized
shirt. I kept this little secret safe
throughout the next 3½ years of high school.
<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">Over the course of my adult
running career I’ve found myself with new training groups, and on quiet country
roads with guys I’m starting to form friendships with, stories are shared on
long runs that aren’t suitable for dinner-party conversation. It’s a great way for the miles to tick off
and to build camaraderie amongst dudes you’re spending a few hours with on a
Sunday morning. On a few occasions, when
the timing is appropriate, the above tale is recounted. What better way to earn the trust of your new
running mates than to replay the account of your discarded running shirt from decades
prior, and have a few laughs on a long run?
Now that is a small win!<o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">18) </span><u style="text-indent: -18pt;"><span lang="EN-GB">Finally getting
acknowledgement from that standoffish person you see regularly</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">At running socials I am
sometimes introduced to new people who, upon meeting me, say things like “I see
you out in the morning all the time. You
always seem like you’re in the zone.” For half of the year, the majority of my
weekday running is done in the pitch dark.
Admittedly, I am often focused on the ground five feet in front of me so
as to not trip over anything. Myself and
fellow running brethren are also clad with tights, jackets, balaclavas, and
toques, so distinguishing who people are in the dark can be difficult. So I apologize to anyone out there who I may
have inadvertently given the cold shoulder to – I wasn’t intentionally being a
jerk!<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="MsoListParagraphCxSpLast">
But then there’s
some people who you encounter at least on a weekly basis. It’ll be 6am on a quiet, residential
street. The pavement is bare and the LED
streetlights are in full glow. I’ll
offer a wave and “good morning” and it’s returned with stone-cold silence. No acknowledgement whatsoever! My experience is that it takes about 3 or
more of these exchanges to eventually wear someone down to the point where they
return a quick head-nod or grunt. “Fine,
I’ll humour this guy”, they’re probably thinking. If after a number of repeated attempts I still
get nothing, then I’ll give up and assume they already have enough mild acquaintances. But when you finally crack someone and they
accept you are going to be a fixture on their morning route, and reciprocate a
“good morning” accordingly, it is a small win.
Hey, we are all in this together aren’t we?</div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">17) </span><u style="text-indent: -18pt;"><span lang="EN-GB">Going on a running date</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">For a single person, one
of the benefits of the running community is that it’s a target-rich environment
of like-minded potential partners. I
first realized this early in high school.
As a 15 year old adolescent with no car, no money, and no game,
mustering up the courage to ask that cute girl from the next district over if
she wants to go for a cool-down jog after her race was a big step. In 10<sup>th</sup> grade, after one
cross-country meet, I even got a phone number!
That night I took my family’s portable phone into my room to make a
discreet call. I emerged 20mins later to
a set of parents who were very inquisitive as to who I was talking to. When they learned I had just been on the
phone long-distance it didn’t go over too well.
“If you’re going to phone long-distance, it’d better be Tuesdays after
8pm. That’s when Bell has a discount on
long-distance of 10 cents per minute.”
The next month when the phone bill arrived in the mail, my mom highlighted
all the calls that I’d made and asked me to cough up the total. It
came to about $8 bucks. That’s when I
learned that dating could be expensive. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">In university I remember
meeting a girl on the triathlon team that seemed quite nice. I was coming back from an injury and used
this as an opportunity to ask her if she wanted to go running one morning. “I’m not able to train with the cross-country
team quite yet, if you wanted to meet up for a run this week?” This seemed ingenious – I had just asked a
girl I was interested in to spend time with me doing something that didn’t cost
any money without overtly asking her out on a real date and risking
rejection. I could sense the wheels
turning in her head. It must’ve seemed
innocent enough, and she agreed. Within
the first kilometre of the run, however, she let it be known that her boyfriend
from Toronto was coming up this weekend.
And that put me in the “friend zone” right there. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">Fast forward to adulthood,
and lessons learned from my formative years must’ve paid off. I met my wife in a marathon running group about
12 years ago and we now have two beautiful little girls. We seldom go on traditional dates of dinners
or entertainment. Instead, we often use
our family favours or hired babysitters to go on running dates. It’s a time to have a real conversation
without being interrupted by three-year olds.
I’ll admit that these days our runs together are often more like
business planning meetings, but when we return one, two, or even three hours
later having agreed on a strategy as to how we’ll approach various life
situations, that is a small win! <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">16) </span><u style="text-indent: -18pt;"><span lang="EN-GB">When it starts storming just
as you’re finishing your run</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">One habit of mine that has
become automatic is to regularly check the Hourly forecast for the time of my
next scheduled run. After all, each few
degree temperature range below my singlet tipping point of 16°C requires
incrementally more clothing, and being too over or under-dressed makes for a
< pleasant running experience. Every
so often I will look at the forecast and think “Ugh, 2-4mm of rain from 6am to
7am. This is probably gonna suck.” I have a few mantras for situations like this
that I’ve borrowed from others: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 90.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB">-<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">There’s no such thing as bad
weather, just soft people; and<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 90.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB">-<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Embrace the suck!<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<span lang="EN-GB">The race results
also don’t care if you missed a number of training runs due to bad weather, so
I will begrudgingly Vaseline up my sensitive areas and head out the door. There’ve been numerous times when I’ve
returned home from a run and my wife will rhetorically ask, “How was it out
there?” I’ll be dripping wet with a
scowl across my face and mutter, “I’d prefer not to talk about it” as I head
directly to the shower. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<span lang="EN-GB">But every so
often there will be that one time where you turn onto your street and your
Garmin beeps that nth mile you were looking to get in just as the skies open
up. It starts pissing rain, but it
doesn’t matter. You are done your run
and walking up to your door. “Ha! Glad I
didn’t get stuck in that! It’s a great
day to be me!” <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<span lang="EN-GB">Small win! <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">15) </span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">Not getting arrested when
you easily could have</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">In my university days I may
have made some poor choices. Luckily it
was early 2000’s and nothing was captured on a smart phone that could quickly have
adverse consequences. I went to school
in Kingston, Ontario, which at the time was a sprawling town with neighbourhoods
scattered over a wide area. For running,
this was generally a good thing, as you could get 10km in without being
interrupted by multiple stop-lights. The
downfall, though, was that you were often a considerable distance away from a
safe bathroom option when nature called.
I recall one such instance like it was yesterday. I was pleasantly running along in a quiet
residential area on a weekday morning when all of a sudden I wished I was
really close to an arena/hospital/gas station/Timmies or any other safe haven
where I could stealthily duck in to use the bathroom. My only option at that moment was an
elementary school. Desperate times call
for desperate measures and I made my way to the side door, opening it to find
an empty hallway. “Awesome!” I thought
“Class is in session. I’ll be in and out
before anyone sees this random 20-year-old man in their elementary
school.” No sooner had I locked the
bathroom stall when the bell rang.
Panic! In the 3+ decades that
I’ve been running there’ve been two events that have put the fear of God into
me:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 95.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB">-<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">A Doberman charging toward me from
an old farm house; and<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 95.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB">-<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">20 sets of eight-year-old eyes
staring at me as I emerged from their elementary school bathroom.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<span lang="EN-GB">I calmly walked
back down the hallway, not making eye contact with anyone. As I soon as I reached daylight I high-tailed
it across the soccer field at VO2max pace.
My general rule of thumb is that if you use a bathroom once, you have
that as an option on each subsequent run.
Sure, there’ve been a few “For Customers Only” signs put up at certain
establishments that I can’t help but feel responsible for, but that crisp Fall
morning in 2000 was the last time I’ve ever set foot in an elementary
school. These days, anyone in a similar
situation would be caught on camera, and the police would likely be there
before you could flush the toilet.
Thankfully I completed that particular run without being on any sort of
offender’s list, and that was a small win!<o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">14) </span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">Travelling to a warm climate
for work during the winter</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">For those of you who
travel regularly for work, you know how disruptive it can often be on your
running schedule. If you have a 6am
flight, meetings all day, and obligatory dinner and cocktails in the evening,
when are you supposed to fit your run in?
If you’re going somewhere you’ve never been before, there’s just so much
uncertainty that can be quite stressful:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Does the hotel gym open
before 6am? If so, does it have enough
treadmills? What if I get there and
someone’s sniped the treadmill to do a leisurely walk? I can’t very well tell them to go walk the
hallways and stairs because I have a marathon coming up. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">The hotel gym situation is
such a crapshoot that I’ll do my homework beforehand to make every possible
effort to run outside: Is the area safe?
Am I in the middle of a concrete jungle with nothing but streetlights
and traffic? What’s the forecast that
week? <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Imagine all the extra
stuff you have to pack if you’re travelling within Canada anytime between
October and April. Will you remember
everything and will it all fit in your suitcase? <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">This can all wreak havoc
on that high-volume week that’s on your training program!<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Several years ago I was
lucky enough to sign-on with a global marine company with its regional head office
in Miami. As an accountant by trade, I
spent the first week of January down there to close the fiscal year-end. Packing to run was simple: 4 pairs each of
socks, shorts, and singlets, all rolled up into a tiny compartment within my
carry-on. Temperatures in Halifax that
week reached lows of -20°C. Glad I
wasn’t hammering out my tempo workout in that! I found a big park close to my hotel and it
was glorious. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">I suppose I should feel
mildly guilty for leaving my wife with the kids for the week while I escape to
run along the Panama City downtown waterfront trail in November, Copacabana
Beach path in December, or the causeway to Key Biscayne, FL during a bad ice
storm mid-March a few years back. But I
guess it’s part of the job, so I might as well make the best of it </span><span lang="EN-GB" style="font-family: "segoe ui emoji" , sans-serif; mso-bidi-font-family: "Segoe UI Emoji"; mso-fareast-font-family: "Segoe UI Emoji";">😊</span><span lang="EN-GB"> I’ve even caught myself a
few times considering bringing my phone with me so I could take a running
selfie of the sun coming up over the ocean, shining down on the city
skyline. (But I didn’t – I hate running
with anything other than a hotel room key, and posting something like that on
social media is just asking to be unfollowed.)
<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Don’t worry though, things
even themselves out: Mexico in June and Dominican in July was so sweltering hot
that my little plastic baggy of liquids and gels couldn’t hold the amount of
Vaseline required to keep my sensitive areas from chaffing. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">Getting out of Canada for a
week during the winter to run is definitely something to look forward to. But when it’s on the company dime? Now that’s good for employee morale!<o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">13) </span><u style="text-indent: -18pt;"><span lang="EN-GB">When you bump into a buddy
during an otherwise solo long run</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Early in my marathoning
career there was one constant that kept me getting out there for hours at a
time on a Sunday morning week after week: knowing that I had people of similar
ability expecting me to show up at “the club” at 8am. It almost required no advanced planning. It was a given that if you were in your gear
at a certain place, at a set time, and with empty bowels, you’d have a pack of
people to run with. Really good
friendships are often formed 20 miles into a long run. Nowadays, in my geographical/VO2max sphere,
that doesn’t seem to be the case. For
whatever reason, the guys that live around me and are my pace often have
different things going on and there’s not a reliable nucleus of people to meet
with any given Sunday. (Or maybe there
is, and I’m just not invited?) Thus, the majority of my long runs are solo. I recall one fortuitous morning last winter
though where I was only a couple miles into a long run and bumped into my buddy Matt who was also just starting. He
stopped, pulled his headphones out and said, “Hey, what are you running?”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“Doin’ a long run”, I
replied.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“Cool me too. Sorry, I didn’t know you were around or I
woulda messaged you.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“No worries, wanna head
out Purcell’s Cove?”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“Sure”.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">And a solid long run
ensued. What I was expecting to be a
solitary space-out for 2.25hrs went by really fast having someone to chat
with. As we were getting close to home I
said, “You around next Sunday?”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“No, I got (I forget what)
going on, but we should do this again in a couple weeks.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">I don’t believe anything
came to fruition, but I was still glad to run into him when I did. These days, I’ll take whatever company I can
get, and a chance run-in with a buddy I haven’t seen in a while sure helps pass
the miles. When you’ve initially set out
having mentally prepared yourself for a solo grind, this is a small win! <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">12)</span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">Seeing a donated running
item on someone less fortunate</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">515 miles. That’s the magic number I will run in a given
pair of training shoes. Very early in my
marathoning career I started a long run with about 500 miles on my kicks and
imploded at the 516<sup>th</sup> mile.
Ever since then I don’t run a mile over 515 for fear of
self-destructing. Thus, I go through
shoes about every 6 or 7 weeks. After
several months I’ve collected a few pairs of worn trainers that take up too
much closet space and need to find a better home. I’ll either take them to Aerobics First on
Quinpool Rd. in Halifax who have various donation initiatives throughout the
year, or drop them in one of those bins outside of grocery stores. Many of my trainers are fairly non-descript,
and wouldn’t necessarily catch my attention if I passed a new owner who was
later sporting them. But do you remember
back around 2011 when New Balance came out with those really loud 890s? You couldn’t miss them. I couldn’t resist buying a pair of bright
purple/pink/orange and strutting them around town. They were a real conversation starter. Later, after they had out-lived their useful
life for me, I gave them away the same way I would any other pair. These shoes were different though. Anytime I would run by the Salvation Army mission
on Gottingen Street I would glance down at the feet of those standing out front
to see if they had found a new owner. I
remember telling Luke MacDonald, owner of Aerobics First, how I hoped to one
day run by someone wearing my old New Balance rainbows, and he assured me I
would. I wish I could say his prophecy
had come true, but alas it never did. If
it had though, it would’ve been a nice win.
I hope one of you out there get to experience that type of win some day. <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">11) </span><u style="text-indent: -18pt;"><span lang="EN-GB">Daylight running on a winter
weekday</span></u><br />
<div class="MsoNormal">
<span lang="EN-GB"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-GB">Throughout the majority of Canada, the period from December to March can be
tough on the psyche at times – when you’re getting ready for work it’s cold and
dark, and when you return home from work it’s cold and dark. Sure, the sun may come out for a few hours in
between, but you’re generally stuck inside doing whatever it is you do to
finance your running habit. On special
occasions you may be fortunate enough to get out during the daylight hours
between Monday to Friday. Maybe it’s a
meeting that ended early, getting out for a lunch-time run, or just taking the
day off work. Vitamin D is a scarce
resource, but the few square inches of exposed skin are soaking it all in. Regardless of what circumstances are in your
favour, it is a glorious treat to get a daylight run in during a winter
weekday. Small win!<o:p></o:p></span></div>
<span lang="EN-GB" style="text-indent: -18pt;"><br /></span>
<span lang="EN-GB" style="text-indent: -18pt;">10)<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><span lang="EN-GB" style="text-indent: -18pt;"><u>Sacrificing a shirt you didn’t
really need anyways</u></span><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Back in 2007 I was a
marathon pup still wet behind the ears.
I was very fortunate that two grizzled veterans took me under their wing
and invited me to join their small training group in preparation for Boston
2008. I’d show up to Rod’s place every
Thursday after work for the specified workout.
Long hill repeats were a regular staple in the training plan, and Rod
and I would head out on our warm-up and meet Jim en route, who lived a couple
neighbourhoods over. Rod lived on the
outskirts of town and their designated hill was a quiet side street surrounded
by woods in London’s west-end. It was
the dead of winter, and being new to the game I was still trying to figure out appropriate
layering for particular temperatures and weather conditions. That evening I recall starting the warm-up
wearing a base layer, long-sleeve technical, and short-sleeve technical T-shirt
on top. A few miles into the warm-up I
realized that even though it was January, it was still mild enough that I was
on my way to overheating. I also looked
like the Michelin Man wearing all those layers.
Now I mentioned earlier that this area of the city was quite desolate;
no Timmies, no arenas, no anywhere to do your pre-workout purge. There were, however, two key amenities that
the base of our hill repeat hill offered an abundance of: woods and
darkness. At that point, beggers can’t
be choosers and I darted off into the woods to do my business. I emerged out of the brush a few minutes
later and a few pounds lighter. Rod and
Jim were ready to start into the first hill and both looked at me
perplexed. “What happened to your red
t-shirt?”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“Uh, I was getting too
warm and didn’t need it for the workout.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">And then we proceeded to
have a great hill session: 6 x 800m @ VO2max up, jog down. I felt strong, comfortable, and glad that I
could hang with guys whose PB’s were well below mine. Sure, it had cost me a t-shirt, but I was
starting to enter more and more races and amassing a collection of swag
anyways, so no big deal. Having a
successful hill session under my belt was worth the sacrifice. Small win!
<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="text-indent: 0px;">
<span lang="EN-GB" style="text-indent: -18pt;">9)<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><span lang="EN-GB" style="text-indent: -18pt;"><u>Later retrieving that shirt you
thought had been sacrificed</u></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">In January 2008 I had been
dating this girl Maura for a few months.
Things had progressed to the point where the majority of our spare time
was spent together. One Saturday afternoon
we were out running errands in London’s West-end and happened to be driving in
the area close to where I had just done a hill workout with two of my training
mates on Thursday evening. As we got
closer to the hill, I said to Maura, “Do you mind if we pull off just over
here? I left an extra layer that I
didn’t need at the base of the hill before Thursday night’s workout. I want to see if it’s still there.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB"> “Uhh, sure,” replied Maura, just going with it.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">She pulled her Honda Civic
off the side of the road on the secluded side street, and I darted off into the
woods with a plastic grocery bag in hand.
After a brief scan, I found my red T-shirt, covered with a light dusting
of fresh snow. Jackpot! I picked it up with my hand through the
plastic grocery bag and headed back to the car victorious. I put the bag in the trunk and got back in
the car. Maura wasn’t born yesterday,
and pointed up at a sign beside where we were parked. “Good thing a bylaw officer isn’t here to
ticket you. Didn’t you see that sign
right there? It says NO DUMPING”.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB"> “Oh, woops. It was pitch dark, I didn’t see it.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Retrieving a shirt you
thought you’d never see again? Small win!
Going on to marry the girl who let you de-thaw your frozen shirt in her
bath-tub? Big win!<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<span lang="EN-GB">
</span><br />
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">Epilogue: Even though I retrieved the red T-shirt from
the 2006 Around the Bay 30km, I could never bring myself to wear it again. Two years later, after Maura and I had
married and decided to start our life together in her hometown of Halifax, my
parents had a garage sale to get rid of all the miscellaneous stuff I wouldn’t
be taking with me out East. Included in
the items for sale was my red technical T-shirt for $2. Was I terrible person for displaying this
item for sale, knowing it’s storied past?
I figured “let’s put it out there and see what happens.” Along came my parents’ friends whose son I’d
grown up with. He was a practical joker
and gotten a few on me over the years.
His mom made her way over to the table where I was selling old running
gear. She picked up the red T-shirt and
held it up. “Darren’s started dating a
girl who’s really into running. She did
a marathon last year! Ooh, this shirt is made of that new fabric that’s
supposed to keep sweat away. He’s been
going for runs lately to try and impress her, I bet he’d really like this
shirt.” And with that, she reached into her purse and gave me a toonie. I had just gotten two bucks for something
that easily could’ve been left in the woods to decompose, and I didn’t have the
heart to tell her the story behind that shirt.
And besides, I finally got the last laugh on Darren. Another small win! <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">8) </span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">That first run after an
injury where nothing hurts</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Unfortunately your
muscolu-skeletal system doesn’t often give you much advanced warning when it’s
about to break down on you. I can think
of numerous times over the years where I was running along pleasantly when out
of nowhere I’d get a random strain or knife-jabbing pain somewhere. Within a few strides I’m reduced to a hobble
and on several occasions have had to stick out my thumb and hitch-hike back to
my starting point. Recovery times can
vary depending on the nature and magnitude of the injury, and the return to
running doesn’t necessarily follow a predictable schedule. The first good sign is when you can walk
normally without limping or feeling an uncomfortable ache. From there it’s natural to have to psyche
yourself up to attempting that first run back.
I get that similar anxious feeling that’s normal prior to a big marathon
and various questions run through my head:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“How far should I
go?” <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“I’ll just stay close to
home in case I have to walk back.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“Should I give it another
day or two of cross training?”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“How much is this going to
hurt?”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Seldom, if ever, have I
gone out for that first run back and everything is A-1. There’s almost always some degree of suck
involved. My wife is my physio and her
rule of thumb is that if it’s a 2 on 10 pain, you can run through it so long as
you don’t attempt to go too fast or too far.
When I return she’ll ask, “how was it?”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">“It was ok. I still noticed it quite a bit and was glad
to stop after 4 miles.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Things are definitely
going in the right direction a few runs later when my answer is, “It wasn’t too
bad. If I didn’t think about it, I
didn’t notice it too much.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Next is, “If it wasn’t
mangled so badly a couple weeks ago I probably wouldn’t have thought much of
it.”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Then the day finally
comes. You lace up your kicks, head out
the door, and do that mental scan. You
focus your pain receptors on that area that caused you so much grief a short
time ago and realize, “Wow, it’s gone! I
don’t feel anything even if I think about it!”<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">“I’m back!” <o:p></o:p></span></div>
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">7) </span><span lang="EN-GB" style="text-indent: -18pt;"><u>YouTube and wireless headphones</u></span><br />
<br />
Remember going
to Goodlife circa 2004? There’d be a
bunch of TV’s mounted to the wall and if you were lucky enough to secure a
machine in front of a program you could tolerate, what were the chances that
the headphones you plugged in emitted more than just static? Or maybe you had
one of those slick new MP3 players where you could listen to your own favourite
jams. That’s cool too, until your hand
hits the cord and your iPod falls and goes sliding across the treadmill. For me, being at the gym means I’m either
injured or the weather is really crappy outside. The dread of watching Judge Judy on mute or listening
to my 90’s grunge playlist on repeat often led me to run outside when I really
shouldn’t have. Fast-forward to 2018 and
working out at the gym isn’t all that terrible.
I had a hamstring strain this spring that kept me on the elliptical and
stationary bike for a few weeks, but no biggie – I just got a Wifi signal on my
phone, synched my Bluetooth wireless headphones, and watched every marathon
major for the past 5 years. It’s like
watching a movie and really isn’t all that bad, and kinda cool when it’s a race
you yourself participated in. “So that’s
what those pros were doing miles ahead of me?”
Gone are the days of glancing at the clock every two minutes and
wondering how much more of this you can mentally handle. YouTube and wireless headphones have allowed
me to return from injury with my aerobic capacity and sanity still intact, and
for that I will be forever thankful for today’s technological advances. Thank you, On-Demand era for the small win!<br />
<span lang="EN-GB"><br /></span>
<span lang="EN-GB">6)</span><span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><u style="text-indent: -18pt;"><span lang="EN-GB">When getting out for a run
only requires one layer</span></u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">Winter running can suck to
the exponent ⁿ. Snotsicles and bad
footing aside, the time value of winter running also stymies forward
progress. That first really cold morning
I will have to set my alarm 5-10 minutes earlier to allow time for putting on
and later taking off all my extra gear:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Balaclava<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Toque or headband<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Base layer<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Coat<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Reflective vest<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Saxx undies<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Tights<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Shorts overtop of tights<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Socks<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Thin gloves<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Thicker gloves overtop<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<span lang="EN-GB">That’s the
opportunity cost of an extra mile of running plus more time doing laundry. And if you have to pack all that stuff to run
on your lunch break, what if you forget a key piece of gear? I’ve lost count of how many runs I’ve done
wearing my business socks on my feet or hands because I forgot my Balegas or
gloves. After a while, sure, you get
into a routine and have fine-tuned your mental checklist, but when that first
10°C day hits in the spring and you only have to wear one layer, even if it’s a
long-sleeve, isn’t that awesome? Your mental check-list has been reduced
dramatically:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 74.25pt; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Socks<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 74.25pt; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Shorts<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 74.25pt; mso-add-space: auto; mso-list: l2 level1 lfo3; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="EN-GB" style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN-GB">Shirt<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<span lang="EN-GB">Whether that
upper layer is a long-sleeve, T-shirt, or singlet, it doesn’t matter. It’s just one item. One item you have to set out, one item you
have to put on, and one item you have to launder. You are now set to grab this spring season by
the cojones. And that, my friend, is a small win!<o:p></o:p></span></div>
<u style="text-indent: -18pt;"><br /></u>
<span style="text-indent: -18pt;">5) </span><u style="text-indent: -18pt;">When your loved one rounds the
final corner towards the finish of a marathon</u><br />
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<span lang="EN-GB"><span style="mso-spacerun: yes;">Going to “watch” your friend
or loved one run a marathon is somewhat of a misnomer. You may see them start the race, and perhaps
come through the Half, but it’s often an anxious couple of hours of waiting
around, wondering where they are and how they’re doing. If it’s a major marathon, there are often
timing mats every 5 or 10km so that you can track their progress on your
phone. But if it’s a smaller race, who
knows if they’ve bonked, cramped up, or really done a number on themselves and
are stranded somewhere in the middle of nowhere. That special someone in your life has
probably told you what their goal time is, and as that time approaches you find
yourself doing a constant head-swivel of checking the race clock, then checking
the final bend of the race course. “They
should be coming any minute now”, you keep saying. Minutes pass. “Ok, it won’t be a PB today but
they can still get their BQ”. Another
few minutes pass. “I guess today just
wasn’t their day”. Another few minutes pass. “Geez, I hope they’re ok!”. Then finally, you recognize their singlet off
in the distance. You peer closer to make
certain it’s them. Then you begin
cheering frantically for them. It
doesn’t matter that months of preparation have ended in disappointment because
they’re upright, moving forward, and accounted for! </span><o:p></o:p></span><br />
<span lang="EN-GB"><span style="mso-spacerun: yes;"><br /></span></span>
<span lang="EN-GB"><span style="mso-spacerun: yes;">4) </span></span><span lang="EN-GB" style="text-indent: -18pt;"><u>When you make a new running
buddy</u></span><br />
<br />
If you’ve been
running in the same hood for long enough, you come to recognize a lot of the
same faces and may even be on an acknowledgement basis with the people you
cross paths with frequently. For me,
it’s always nice to get a friendly greeting from Purple Coat (who wears the
same purple running coat whether is -20° or +20°, Moustache Man (who celebrates
Movember all year long), Wealthy Woman (who is very put together and I bet has
the great life that every woman dreams of), as well as certain other anonymous
characters that I know nothing about.
They don’t run my pace, they’re not in my age demographic, and if I saw
them in another context I probably wouldn’t recognize them. I hope they all have a good life and
everything, but realistically my relationship with them will likely never advance past the
“wave good morning” level. But then once in a blue moon if you’re
lucky, you’ll see someone in the park, at a group run, or local race that you
are destined to become besties with.
They run your pace, live close by, and are someone you could pass a 2
hour long run with in no time. Having
another running buddy in your rolodex to meet up with for some miles turns any
run into a social outing. Given that my
Saturday evenings are generally quite lame, interaction with a new member of my
peer group on a Sunday morning is a small win! </div>
<br />
<i><br /></i>
<br />
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-GB"> 3) </span><u style="text-indent: -18pt;">When city park staff have just
cleaned the washroom as you arrive</u></div>
<i></i><br />
<div class="MsoListParagraphCxSpMiddle">
If you’re fortunate enough
to live in a city that has a trail system or large park which serves as a
running oasis, you have already won the geographic lottery. For me however, having miles of pathway
without public washroom facilities scattered alongside is often akin to playing
indecency Russian roulette. Knowing you
have washroom options at least every few miles is great for your piece of mind,
although they often require you to be well-versed in the “hover” technique if
you’re a female or male going #2, as cleanliness can often be highly
questionable. Every so often you may run
up on a bathroom hut, bowels about to explode, and find a City Parks & Rec
truck parked out front. Timing is
everything, and this could either be a really bad surprise or an awesome
surprise. If the bathroom door is locked
with a “Closed for Cleaning” sign on display, it’s panic time. Do I wait it out? Can I make it to the next
available bathroom? Are the woods dense
enough to provide cover? These desperate
times require quick, decisive action.
Some days, however, you may be just #blessed enough to stop your watch
just as the City Park Staff is exiting the bathroom, mop in hand. Here before you is a pristine palace of
bathroom hygiene: toilet paper fully stocked, chemical soap topped up, toilet
water a pale blue, and a seat you could eat your lunch off of. There’s no need to burn your already-tired
quads in the hover position, and if you take so long in there that your Garmin
auto-saves on you, it’s all worth it. Just relax and savour the small win!</div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB" style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"><br /></span></span></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB" style="text-indent: -18pt;"><span style="font-stretch: normal; line-height: normal;"><span style="font-size: xx-small;"> </span>2)<span style="font-size: xx-small;"> </span><u>O</u></span></span><u style="text-indent: -18pt;">utpacing a surging Millennial weekend
warrior</u></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">
</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<span lang="EN-GB">You’ve seen them out
there.<span style="mso-spacerun: yes;"> </span>They usually emerge after 11am on
a Saturday morning sporting a cotton shirt or hoodie, track pants, and head
phones.<span style="mso-spacerun: yes;"> </span>They were probably out late
having a few drinks last night but are now ready to get their weekend started
with some cardio.<span style="mso-spacerun: yes;"> </span>They are a Millennial,
and they want on-demand fitness!<span style="mso-spacerun: yes;"> </span>15-20
minutes of given’er should be all it takes.<span style="mso-spacerun: yes;">
</span>Don’t get me wrong, I applaud anyone who gets out there for a run.<span style="mso-spacerun: yes;"> </span>And I was born in the early 80’s, so I’m
allowed to make fun of my own generation.<span style="mso-spacerun: yes;">
</span>But seriously, how many times have you been out for an easy run when
someone in their 20’s approaches an intersection at the same time as you
and are now running in your direction?<span style="mso-spacerun: yes;">
</span>It doesn’t matter who you are, their ego won’t let them be beaten by
someone who dare share the sidewalk with them.<span style="mso-spacerun: yes;">
</span>You hear a loud panting coming up behind you, they pass on your right
without a glance of acknowledgement, and keep surging as the lactic acid begins
to pool in their under-trained muscle cells.<span style="mso-spacerun: yes;">
</span>They run ahead of you for less than 100 meters until the next side
street, and randomly make a hard turn.<span style="mso-spacerun: yes;">
</span>You glance over to see them hunched over, hands on their knees, gasping
for breath.<span style="mso-spacerun: yes;"> </span>Like that was really where
they planned to stop their run?<span style="mso-spacerun: yes;"> </span>Congratulations
Millennial, you beat me during a short segment of my recovery jog! <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">Last spring I recall one
instance where I was just starting a jog around the Halifax Commons when a
young man sporting a white cotton beater, black tear-aways, and GNC muscles
went by me.<span style="mso-spacerun: yes;"> </span>I’ve been doing this long
enough that my pride doesn’t get bruised when things like this happen.<span style="mso-spacerun: yes;"> </span>It usually takes me a mile or two to get
warmed up and settled into pace, so I ended up catching him again about a half-mile later.<span style="mso-spacerun: yes;"> </span>No way was this guy
letting me go by him.<span style="mso-spacerun: yes;"> </span>My pace was
naturally drifting down from a 7:30 mile, to a 7:20, to a 7:10, and this guy’s cadence was matching me stride for stride.<span style="mso-spacerun: yes;">
</span>I crossed the street and so did he.<span style="mso-spacerun: yes;">
</span>Without saying a word it was clear that this guy was looking to
race!<span style="mso-spacerun: yes;"> </span>His testosterone was increasing
with each laboured pant and he was not going to let some guy in split shorts
and a technical shirt run away from him.<span style="mso-spacerun: yes;">
</span>We were running side-by-side for about 400 meters and it was starting to
get really awkward.<span style="mso-spacerun: yes;"> </span>He had this really
intense look on his face and I was worried he was about to throw a punch.<span style="mso-spacerun: yes;"> </span>After a couple minutes of this, enough was
enough, and I dropped it down to about 6:50 to get away from him.<span style="mso-spacerun: yes;"> </span>He charged hard for a few strides, but then
backed off, and accepted defeat.<span style="mso-spacerun: yes;"> </span>It was
a valiant effort buddy, but now you are going to feel the delayed onset muscle
soreness tomorrow morning.<span style="mso-spacerun: yes;"> </span>That was more
entertainment than I was expecting that morning, as there’s no better way to
spice up an easy run than to deflate the ego of a Millennial weekend
warrior. Small win!<o:p></o:p></span><br />
<span lang="EN-GB"><span style="mso-spacerun: yes;"><br /></span></span>
<br />
<div class="MsoListParagraphCxSpFirst" style="text-indent: -18pt;">
<span lang="EN-GB"><u> </u>1) <u>Returning from a workday lunch run to find no one’s been looking for you</u></span></div>
<span lang="EN-GB"><span style="mso-spacerun: yes;"></span></span><br />
<div class="MsoListParagraphCxSpLast">
<span lang="EN-GB">If you’re already balancing work and family commitments, you know that time is a precious commodity and getting out for a run often requires intricate planning.<span style="mso-spacerun: yes;"> </span>The morning or evening may not be feasible and the only window of time to sneak out without shirking your other responsibilities is during the lunch-hour at work.<span style="mso-spacerun: yes;"> </span>On Thursdays I block off 12 – 1 like it’s an important meeting.<span style="mso-spacerun: yes;"> </span>When I make it out of the office it’s like I’ve escaped from Shawshank – nobody can reach me unless they can catch me, and whatever urgent fires need putting out will have to wait until I get back.<span style="mso-spacerun: yes;"> </span>It takes me a mile or two to decompress and not feel guilty about being out there. <span style="mso-spacerun: yes;"> </span>By the time I get to Point Pleasant Park my stress hormones have temporarily subsided and it’s serenity now (<i style="mso-bidi-font-style: normal;">like from Seinfeld</i>).<span style="mso-spacerun: yes;"> </span>All is calm until I return to my office and do the scan:<span style="mso-spacerun: yes;"> </span>Red <b style="mso-bidi-font-weight: normal;"><span style="color: red;">message</span></b> light flashing from my desk phone?<span style="mso-spacerun: yes;"> </span>Nope? Sweet!<span style="mso-spacerun: yes;"> </span>Any texts on my iPhone? Nope? Holla!<span style="mso-spacerun: yes;"> </span>That little envelope in the corner of my computer screen indicating I have unread e-mail? Nope! Awe-yeah! (<i style="mso-bidi-font-style: normal;">like 90’s rappers say “Awe-yeah”</i>).<span style="mso-spacerun: yes;"> </span>These are sometimes offset by those times when you have an IM at 12:03 from your boss who needs something important, but when you return from your lunch run to discover no one was looking for you, that is a small win!</span></div>
</div>
<br />projectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.comtag:blogger.com,1999:blog-4821073119961347685.post-79744235278373166962011-04-01T08:30:00.000-07:002017-01-08T10:38:21.929-08:00Services<hr />
<br />
<span style="font-size: large;">Custom Training Program</span><br />
<br />
<span style="font-size: small;">The custom training programs prepared by Greg Wieczorek follow the same principles that he has applied to his own training. You will progress through the appropriate training phases as you work towards your goal race, building off of your current fitness level at a volume and intensity that is specific to you. Please provide Greg Wieczorek with the following information that will allow him to construct a program that you will find challenging but very achievable:</span><br />
<ul>
<li><span style="font-size: small;">The name and date of your goal race;</span></li>
<li><span style="font-size: small;">The weekly volume of kms/miles you have averaged in recent weeks, as well the typical weekly volume of your most recent training cycle;</span></li>
<li><span style="font-size: small;">The number of days per week you are comfortable training;</span></li>
<li><span style="font-size: small;">Your longest long run in recent weeks;</span></li>
<li><span style="font-size: small;">Recent or relevant race times;</span></li>
<li><span style="font-size: small;">The name and date of any tune-up races you plan on running as you prepare for your goal race;</span></li>
<li><span style="font-size: small;">Any other information/constraints you feel are relevant. </span></li>
</ul>
<span style="font-size: small;">If you provide this information to Greg Wieczorek, he will prepare a customized training program tailored to these aforementioned variables. This Custom Training Program will also come complete with a 4-5 page "Implementation Guide" with instructions on how to execute each type of run and workout called for in your schedule, as well as recommended pace ranges. You also have the option to be bcc'd on periodic e-mails containing relevant training and racing tips and are encouraged to contact Greg from time to time with any questions or comments you have regarding your training and race preparation. <br />
<br />
Cost - $7 per week within the Custom Training Program</span><br />
<hr />
<br />
<br />
<span style="font-size: large;">Half-marathon or Marathon Recovery Program</span><br />
<br />
<span style="font-size: small;">Do you have a Half-marathon or Marathon quickly approaching, or have you recently completed your goal Half-marathon or Marathon? Many people complete their goal race that they've dedicated the past few months to prepare for, but aren't sure where to go from there. If you provide Greg Wieczorek with the date of your upcoming or recent Half-marathon or Marathon, as well as maximum weekly mileage in preparation for the race, plus any other relevant information, he can provide you with a 1 month Recovery Program that enables you to capitalize on your previous efforts and leaves you rested and fit for your next Project PB program.<br />
<br />
Cost - $25</span><br />
<hr />
<br />
<br />
<span style="font-size: large;">Regular Coaching</span><br />
<br />
<span style="font-size: small;">Many runners enjoy the ongoing support of a coach who is available regularly to discuss issues pertaining to training and racing, such as:</span><br />
<ul>
<li><span style="font-size: small;">How to tweak your training program in the case of certain unplanned events;</span></li>
<li><span style="font-size: small;">Feedback on how training runs and workouts were executed;</span></li>
<li><span style="font-size: small;">Recommendations on training paces as your fitness improves;</span></li>
<li><span style="font-size: small;">Developing an appropriate race strategy;</span></li>
<li><span style="font-size: small;">Any other running-related questions you may have.</span></li>
</ul>
<br />
<span style="font-size: small;">Cost - $12 per week </span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">NB - due to capacity constraints this option is only available for previous athletes of ProjectPB or patients of Bluenose Physiotherapy. </span>projectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.comtag:blogger.com,1999:blog-4821073119961347685.post-39777800459579076802011-03-04T15:41:00.001-08:002012-10-18T08:34:54.290-07:00Greg's Track Record<table align="right"><tbody>
<tr><td width="10"></td><td><div style="text-align: right;">
<img border="0" height="289" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQYLJ4LZM8B9aig9iNFoKhjj7ktk7plKI0RA_EpxHtgw08TIahEPPq7BqolOD-7m62DJTxzEgRL8Wt8FwUhU4UclhCxbxFmwHaZ2QLlax4nq8K7fy4fZE2yy7qEB41pOY-0X07BTfVWVM/s1600/gw_f.jpg" width="160" /></div>
</td></tr>
<tr><td width="10"></td><td><b>Greg Wieczorek's PBs:</b></td></tr>
<tr><td width="10"></td><td>Marathon: 2:25:55</td></tr>
<tr><td width="10"></td><td>1/2 Marathon: 1:12:24 (half<br />
split of Marathon PB)</td></tr>
<tr><td width="10"></td><td>15K: 49:09<br />
10K: 31:25</td></tr>
<tr><td width="10"></td><td>5K: 15:12<br />
<br /></td></tr>
</tbody></table>
Running has been a major part of Greg Wieczorek's life since he was 8 years old. Since that time Greg has been an Ontario champion, sidelined with injuries, member of the Queen’s University varsity team, placed dead last at the Ontario University Championships, gained 40lbs while pursuing his Chartered Accountancy designation, then decided to make fitness and a healthy lifestyle a priority again, joined a local marathon training group, lost 40lbs, and developed a passion for marathoning which enabled him to become the Blue Nose Marathon record holder, the top Canadian at the 2011 Chicago Marathon, and have a personal best time of 2:25.<br />
<br />
Over the past few years Greg Wieczorek's passion for running has led him to read an abundance of literature from the most renowned coaches in the world. Greg has taken the theories that make the most sense to him and applied them when drafting his own training program.<br />
<br />
Greg Wieczorek has consistently shaved minutes off his personal best each year using this logical approach to training. Greg has also coached his wife Maura from a personal marathon best of 4:17 down to 2:58 in four years. Greg and his wife have remained healthy and continue to get stronger each training cycle. Although this is only a sample of n=2, why not join the growing number of Project PB runners who are taking minutes off their personal best?projectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.comtag:blogger.com,1999:blog-4821073119961347685.post-53320697335448269492011-01-04T18:18:00.000-08:002012-01-20T02:16:18.046-08:00Running Biography<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRVR1o63E49KZJ1IAlCisO2kziC3BhspbHi9fcyOY2E9zmeS42oQsAURsUDqXAI5mydolutZP0DGDXvpw5ClvKW7Tbve8anWHaZTNfkRYZXQ0GevpQ8_KkNX7sX8zYIoRoIzRs47czizU/s1600/greg_boston.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRVR1o63E49KZJ1IAlCisO2kziC3BhspbHi9fcyOY2E9zmeS42oQsAURsUDqXAI5mydolutZP0DGDXvpw5ClvKW7Tbve8anWHaZTNfkRYZXQ0GevpQ8_KkNX7sX8zYIoRoIzRs47czizU/s320/greg_boston.jpg" width="216" /></a></div><b>Greg Wieczorek, CA<br />
Founder – Project PB</b><br />
<br />
Greg Wieczorek was introduced to running at a very early age – as a child he joined every sports team he had access to, including his school's cross country running team. Running was the sport where Greg enjoyed the most success, and each year he would narrow his focus until age 14 when he was down to two individual sports: tennis and running. The only time Greg Wieczorek ever got his name in his tennis club’s monthly newsletter was for winning the 3000m at the Ontario Indoor Track & Field Championships in the Boys 15&Under age group. That was a big clue for Greg that maybe he should concentrate on running.<br />
<br />
Greg Wieczorek grew up in the small town of Dorchester, Ontario, about 15 minutes east of London in Southwestern Ontario. His high school running career had more setbacks than accolades, but Greg made some great friends and had the fortune of being coached by some of the best in the region, including Doug Whistance – coach of Canadian 1500m record holder and Olympic 5th place finisher Kevin Sullivan, and Dr. David Bailey – Canada’s first ever sub 4-minute miler.<br />
<br />
In Fall of 2000, Greg Wieczorek went off to Queen’s University to pursue his Bachelor of Commerce degree. After placing 7th at the Canadian Junior Track & Field Championships that summer, Greg had developed patella femoral syndrome in his knee and was forced to sit out his first potential cross country season. Greg was lured by some of the many vices that come with being away from home for the first time, and by Thanksgiving weekend he had already put on his Freshman 15! That was pretty much the beginning of the end of his Varsity career. Greg ran just enough to legitimately have "Member of Cross-Country and Track Team" on his resume when applying for jobs with the Big 4 accounting firms.<br />
<br />
Within a few months of working on Bay Street in Toronto, Greg had ballooned up to 180lbs – 40lbs over his fighting weight! Once Greg Wieczorek obtained his Chartered Accountancy designation, he decided it was time for a lifestyle change. Greg moved back to his hometown of London, Ontario to seek a healthier work/life balance and shortly thereafter joined a local running clinic put on by John Ferguson of Runner's Choice.<br />
<br />
In spring of 2006, Greg Wieczorek attempted his first marathon. Having battled through shin pain for the previous few weeks, he was forced to step out at km 17 and ask a passer-by if he could borrow their cell phone to call his dad to pick him up. Although dejected, Greg was determined to not let the past 5 months of getting up at 6:30am on a Sunday morning go to waste, and maintained his cardio fitness on the bike and elliptical at the local gym.<br />
<br />
After being off running for almost 3 months while his stress fracture healed, Greg got himself back in shape that fall to run a 1:19:55 half marathon. In spring of 2007, Greg decided to give the marathon another go, and was very pleased with his 2:55 effort. Greg's initial goal was to just run a marathon to say he had run one, but now his new goal was to say he had run the Boston Marathon. That summer a new girl joined the running clinic who caught his eye – he couldn’t quit now that Maura had joined! That fall of 2007, Greg had improved on his first marathon attempt with a 2:52, but Maura didn’t exactly have the same luck, walking much of her marathon debut to finish with a 4:17.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv16WfdFyRZo_WozlIRHmCTrok20DpcwTu2NRhLvYDQcuto6wXivyWZEq4vkhOwTRHQI3C3Anu9LkAZ2dcy1Dv7dd8fBYV3okTGnN9JaeDiaxZ3cun_My0ECycYTJOn1BUupZuqkRX7tY/s1600/maura_greg.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv16WfdFyRZo_WozlIRHmCTrok20DpcwTu2NRhLvYDQcuto6wXivyWZEq4vkhOwTRHQI3C3Anu9LkAZ2dcy1Dv7dd8fBYV3okTGnN9JaeDiaxZ3cun_My0ECycYTJOn1BUupZuqkRX7tY/s320/maura_greg.jpg" width="175" /></a></div>That winter a couple grizzled marathon veterans from the city, Rod Henning and Jim Burrows, invited Greg to tag along with them while they trained for the 2008 Boston Marathon. Greg thought he was out of his league with these guys, but just focused on getting in the miles, staying healthy, and the finish time would take care of itself. Those guys were great mentors to Greg, and he owes most of what he knows now to them. They introduced Greg to a plethora of training literature, and he read everything he had time for.<br />
<br />
Since Greg Wieczorek's first Boston Marathon of 2:48 in 2008, he has continued to train harder and harder, methodically building off of previous training cycles. Greg has applied a similar logic when writing his wife Maura’s training schedules. Their progression to-date has been as follows:<br />
<br />
<table><tbody>
<tr><td valign="top" width="200"><b>Greg</b></td><td width="10"></td><td valign="top" width="200"><b>Maura</b></td></tr>
<tr><td valign="top" width="200">2:41 – 2008 Detroit Marathon</td><td></td><td valign="top" width="200">3:35 – 2008 Detroit Marathon; Boston qualifier</td></tr>
<tr><td valign="top" width="200">2:40 – 2009 Boston Marathon</td><td></td><td align="top" width="200">3:33 – 2009 Boston Marathon</td></tr>
<tr><td valign="top" width="200">2:34 – 2009 Hamilton Marathon; 3rd place</td><td></td><td valign="top" width="200">3:20 – 2009 Hamilton Marathon</td></tr>
<tr><td valign="top" width="200">2010 Blue Nose Marathon Champion</td><td></td><td valign="top" width="200">2010 Blue Nose Marathon – 5th place female</td></tr>
<tr><td valign="top" width="200">2:30:43 – 2010 New York City Marathon; top Canadian</td><td></td><td valign="top" width="200">3:12:12 – 2010 New York City Marathon; 5th Canadian</td></tr>
<tr><td valign="top" width="200">2:28:08 – 2011 SunTrust National Marathon, Washington, DC; 2nd place to Michael Wardian – 2010 World UltraMarathoner of the Year</td><td></td><td valign="top" width="200">3:05:44 – 2011 SunTrust National Marathon, Washington, DC; 6th place female</td></tr>
<tr><td valign="top" width="200">2:28:53 – 2011 Blue Nose Marathon Champion, Course Record<br />
2:26:33 - 2011 Chicago Marathon; top Canadian<br />
2:25:55 - 2012 Houston Marathon</td><td></td><td valign="top" width="200">2011 Blue Nose Marathon, 2nd Place<br />
<br />
3:06:06 - 2011 Chicago Marathon<br />
2:58:48 - 2012 Houston Marathon</td></tr>
</tbody></table><br />
Greg attributes their continued improvement over this period to training smart and remaining healthy. They have applied certain training techniques learned from some of the world’s most renowned coaches, and this has positioned them to toe the start line of each race with the objective of running a personal best. Greg Wieczorek now wants to expand his focus to help others maximize their potential.projectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.comtag:blogger.com,1999:blog-4821073119961347685.post-90000013158289444952011-01-04T14:28:00.000-08:002012-10-18T08:36:13.341-07:00TestimonialsOctober 7 was a great day for Project PB athletes! David W. was well under his goal of 3hrs with a 2:55 in Chicago; Lori P. and Mark F. are in the middle of Philly Marathon training but that didn't stop them from getting Half PB's in the Valley - Lori going under 2hrs with a 1:58 and Mark with a 1:35; Todd M. got a 7 min PB in the Valley Half with a 1:52; and what a difference a year makes for Graham L. - well over 5 hours in the Valley Full last year, but got his redemption this year with a 3:51! Great to see everyone's hard work and sweat over the summer pay off!<br />
<br />
Mike M. got a trifecta this summer, lowering his 10km, Half, and Full PB's in the span of just over a month...to 40:30, 1:32:07, and 3:18:50 (for a July marathon!). <br />
<br />
Who gets a 6min PB in a 5km? Jason K. just did with a 20:16 at the New Brunswick championships! He followed it up a few weeks later with a 3min PB of 1:35:29 at the Miramichi Half.<br />
<br />
Graham L. is a Project PB All-Star with a 42minute PB of 4:06 at the Blue Nose - he will look to join the Sub 4-hour club this fall!<br />
<br />
Brian W. takes 20mins off his PB with a 3:46 at the Blue Nose.<br />
<br />
Mother of 3, Kate R., runs her fastest Half in 8 years, 1:25, in winning the Forest City Half Marathon.<br />
<br />
Todd M. took 20mins off his marathon PB running 4:03 in Fredericton...and will look to join the sub-4hr club this fall!<br />
<br />
Jason K. picks up 2012 where he left off 2011 - setting PBs! A nice 1:39 at the Hypo Half marathon, over 3mins faster than his Toronto Waterfront in October.<br />
<br />
2012 is off to a great start, with some great performances being turned in at the Houston Marathon. Leah J. took 3 minutes off her Marathon PB from a couple years ago, finishing as the top Canadian in 2:56! She is a great training partner for my wife Maura and no doubt played a role in helping Maura take 7 minutes off her personal best and cracking that 3hr barrier - 2:58:48!!<br />
<br />
"Over the past 2 1/2 years, running has continued to become a bigger part of my life. However, during that time I failed to set goals, have a consistent training plan to follow and suffered from running "information overload". That all changed in April 2011 when I started working with Greg. I took a hard look at my races and training from the previous year and started to set goals for the upcoming race season. With this information, Greg was able to craft a custom training plan that would give me the consistency and focus that I needed to reach my goals.<br />
The first race of the year was a great success, with a new 5k PB of 23:07 which shaved off 1:20 from my previous PB. This was great a confidence booster and helped me set another 5k PB of 22:03 a month later on a very challenging course. My next focus was getting ready to compete against a co-worker at the Blue Nose 10k. With Greg's solid plan and my increased focus during training, I finished the race with a time of 48:02 which was a new 10k PB by nearly five minutes and office bragging rights with the win over my co-worker.<br />
I will certainly continue working with Greg to meet my training and racing goals in preparation for my 1st half-marathon in the Fall."<br />
<em>~Gordon Crooks Cow Bay, NS</em><br />
<br />
Follow up: Gord made an impressive 1:42 Half marathon debut at the 2011 Scotiabank Toronto Waterfront Half-marathon!<br />
<br />
Below are some of the impressive results from the first season of Project PB, fall 2011:<br />
<ul>
<li>Michelle K. took her Half-marathon PB from 2:53 to 2:21 at the Toronto Waterfront Half-marathon. Amazing dedication over the past 6 months.</li>
<li>Jason K. - when I started working with him he had just completed the Blue Nose 10km in 1:03. Since then he has been a force, taking his 10km PB down to 46mins at the Fiddler's run, and making an impressive 1:43 Half-marathon debut at the Toronto Waterfront Half.</li>
<li>Leah J. had flirted with going sub 40 for 10km for the longest time, and crushed that barrier on a hot, humid morning in August with a 39:28. She later rocked her ~11km leg of the Rum Runners Relay averaging 3:52/km. She ultimately met her goal of the season of setting the women's record at the MDI Marathon in Maine in 3:01 in windy conditions!</li>
<li>Andrew H. is a masters marathoner who took his PB from 3:15 down to 3:09 at the Fiddler's run.</li>
<li>Frank M. came 3rd in the 55-59 age group of the 2011 Toronto Waterfront Marathon, taking his PB from 3:16 down to 3:12. This man defies the age-grading tables!</li>
<li>Jacqueline F. - in only 6 weeks took her 10km time from 47:03 on a flat Navy 10km course down to 44:46 on a hilly Valley Harvest route.</li>
<li>Susan C. took her marathon PB from 3:53 down to 3:33 and qualified for Boston! You don't need to be fast on the computer when you're that fast on your feet. </li>
<li>Mike F. took 20mins off his marathon PB running a 3:08 in Toronto. He'll be ready to sign up for Boston next year.</li>
</ul>
Those are just a handful of notable performances - if you're a Project PB client and I missed your awesome result, send me a quick note! Let's continue to build on this PB Board next season.projectpbhttp://www.blogger.com/profile/12432659013100904876noreply@blogger.com