tag:blogger.com,1999:blog-21576043860706736112024-02-07T11:27:42.156-08:00My Running StoryThe ramblings of a runner making his way through life, one step at a time.Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-2157604386070673611.post-74295444915976909132013-09-17T10:06:00.002-07:002013-09-17T10:06:57.698-07:00Lean On Me: Motivating a Friend to RunWhen I ran my first half marathon at STWM in 2009 I had all kinds of friends and support for the training.<br />
<br />
Running groups are an awesome way to get you through some tough training runs. Sometimes it's the only thing that does.
For me the race was very much a solo effort. I tend to go into a zone and become very focused on what I have to do. This can be a detriment in a long race because of all the energy focused on your goal.<br />
<br />
When my friend Phil started running a few years ago we went out for a 5km run from my house, one of my favorite routes along trails that ends at the Grand River in Cambridge. We chatted about all sorts of things including his running goals. I told him if he ever wanted to run a 1/2 marathon that I would be happy to pace him through it. I had already done it for a friend in Ottawa and knew that as you get late in a race, especially as a first timer, having someone there that believes in you or is just there to distract you can be essential in finishing.<br />
<br />
This year I offered to coach a friend whose new found love of health and fitness had her thinking about pushing limits. Elaine's first introduction to running happened at this year's Run for Life spring celebration when she motivated her son to finish a mile run by running the last lap with him. I saw an opportunity to take her elation in what she had just done and multiply it immensely. I challenged her to run her first race at the Cambridge Classic Mile and we greeted each other at her finish with a huge hug. I asked her a few days later what was next in her running plans, she wasn't sure. So in came the #STWM 1/2 marathon for her next big challenge. She has had an amazing journey so far in her quest for a better, healthier life. Let's hear directly from Elaine on how her journey has changed her life.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/luItc9MbdD0" width="420"></iframe><br />
<br />
From the start of her journey running a lap with her son to her first race at the Cambridge Classic Mile to running a 20km training run this last weekend, I am so impressed with Elaine's determination and dedication to a healthier life and becoming an active role model for her kids. I know from my time in running that the journey she is on is life changing. The one thing I regret about running the marathon this year is that I won't be standing at the finish line to hug her again, I just hope she sticks around to hug me after I finish.<br />
<br />
I want YOU to hear this message. YES YOU, the experienced runner, the veteran. You have a chance to give something to your friend that will change their life. Whether it is the support of introducing them to your group, running as their own personal pace bunny or coaching them right through the training, it's time to give back to running what you have gotten from it.<br />
<br />
BTW when my friend Phil and I got to to his first 1/2 and were getting ready to start when I sprung a surprise on him. I brought a video camera and was going to film his first half marathon. Here is his journey through his 1st 21.1kms.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/ftfRnMNqaEk" width="420"></iframe><br />
<br />
MikeAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-36887276735065487202013-06-04T20:29:00.003-07:002013-06-04T20:32:54.193-07:00Gearing up for #STWM (Scotiabank Toronto Waterfront Marathon)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9LG2xlPtfeM3UnGNxyOyn3tikWWJBNXeicDVLbHdezQBflIVKmYDM81bjjzS4RiXPsGk_degVRrCKw2hVRzBS4wqWHE8Abem3sqvROHx0kYFGuBDzD76wMk11rDGchqXryTb1aeyvRbWj/s1600/stwmlogo_print.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9LG2xlPtfeM3UnGNxyOyn3tikWWJBNXeicDVLbHdezQBflIVKmYDM81bjjzS4RiXPsGk_degVRrCKw2hVRzBS4wqWHE8Abem3sqvROHx0kYFGuBDzD76wMk11rDGchqXryTb1aeyvRbWj/s1600/stwmlogo_print.gif" /></a></div>
2013 is the year. The year that I get what I have yet to achieve in my running. A successful marathon. To date I have challenged my self with many different physical challenges. I have done most race distances between 1 mile and the Marathon. Each one I have set goals and been happy with them. From a sub 6 minute mile last year to a 5km in the 20's to completing a solid 25km trail race to 23 minute PB with 3 consecutive descending 10km splits at Around The Bay. The one that has kicked the crap out of me has been the marathon.<br />
<br />
After 2 very disappointing results at STWM in 2010 and 2011, I took 2012 off from the marathon distance and focused on ATB and Run for the Toad. Both stellar races by proper prep and solid race plans executed as planned. Brings us to 2013. The plan was to do a half iron distance triathlon in July. A minor setback that had me off my training for 8 weeks in peek building time had me cancel those plans. The good news is it set me up perfectly for a fall marathon.<br />
<br />
The plan will be to train with a bit more milage than I have had in previous attempts and as I get further into training I will be focusing on nutrition right up to race day. The key, as it was for ATB, will be proper pre race/race day nutrition and then executing a plan that matches my race build up. My plan for now is to build to a 3:45 time. If I am in better shape than that on Race day I will still be running 3:45 pace until I am past the point of no return. If I am still feeling good after the DVP over pass I will drop the hammer and see if I can shave an extra few minutes off. <br />
<br />
So the goal is 5:20/km for 38kms and then see where to go from there. Given that my half marathon race pace is 5:00/km this should be doable.<br />
<br />
Until the next update, happy training!Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-47403305890844180042012-05-08T17:48:00.000-07:002012-05-08T19:19:32.024-07:00Pacing Phil Through His First Half MarathonRunning has brought so much to my life. To be able to give that gift to someone else is huge.<br /><br />Last fall my friend Phil told me he wanted to start running. I got him started on the Run for Life learn to run program and offered my knowledge as he needed it. 8 Weeks later he was plugging along and was looking for more.<br /><br />Phil and family made their way out to Cambridge for a visit and Phil brought his running gear. On our run I told him if he wanted to run a half marathon I would pace him through the run. He quickly agreed and we decided on Mississauga in the spring.<br /><br />After a long winter with some time to train the spring was a welcome change. Phil's progress was amazing. Even after some time off in December he was down 50lbs and running long and pacing was solid.<br /><br />We got some time to run together over the last few weeks before the race to discuss race plans and timing. I explained that his job was to simply show up and run, nothing more. Give me your goals and then stick with me for 21.1km. As with anytime doing a new distance the first goal was to finish. Second goal was to break 2 hours and with his long runs under 6min/km I knew this was totally within reach. The third goal was 1:55. An aggressive yet attainable goal.<br /><br />The plan was to travel in and stay at Phil's in Brampton and head down in the morning. We took the time to drive the course on our way to the expo on Saturday. I highly recommend this to anyone who is running a course for the first time. Knowing what you have in store is such a great advantage.<br /><br />I told Phil on Saturday that I had a surprise for him for Sunday morning. What he didn't know was that I had brought my flip video camera and was going to capture his race as we progressed.<br /><br />As the pre race buzz grew we kept loose. Ran a few hundred meters to loosen up the legs and keep warm as the sun was just peaking above the condo buildings. <br /><br />I will let the video tell the story of the race.<br /><br /><iframe width="480" height="360" src="http://www.youtube.com/embed/ftfRnMNqaEk" frameborder="0" allowfullscreen></iframe>Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com1tag:blogger.com,1999:blog-2157604386070673611.post-18208153999029463912012-03-25T17:26:00.004-07:002012-03-27T17:10:05.057-07:00Around The Bay 2012All right let's start this post by talking about how I have been beating myself up over "distance" running. It seems anything over 21.1km has plain old kicked my ass. Heading into The Bay I have run 3 races over the half distance and blown up each and every time. Now with each of them I could point at one thing or another but the one common thread on each of them was not properly fueling. I mean sure I would have a big old pasta feast the night before but THAT is not carb loading. I took some advice from a friend and started monitoring my food intake with <a href="http://www.myfitnesspal.com">My Fitness Pal</a> and purposely did a week long proper carb load. What a difference this made.<br /><br />I also went into this race with a solid race plan. My best race to this point was my half in Hamilton where I negative split and PB'd. I was able to negative split because I went in with a plan and stuck to it. Kept my pace back in the start to allow for a really strong finish and less chance for a blow up.<br /><br />So the plan was to run somewhere between 5:40 and 5:50 per km to 15 and then pick it up to the hills. Based upon how I felt either hold on for dear life or push through for a strong finish. As well the plan was to take my time at water stations and get gatorade and fill my water.<br /><br />I started with the first 12-13km at an average of about 5:35/km. A wee bit faster than plan but I was feeling really good. This is when Christine caught up to me. I started running with her and she was running 5:20/km. Felt good so I ran with her for 3km or so. Stopped to go pee around 15km and then picked it up to catch up to her. Was running just under 5:00/km and took me to about 20km to catch her. Said hi and considered slowing but was feeling strong at this pace. Kept pushing it under 5:00/km all the way through the hills. Had a brief hello with Myron and also spotted Richard out on the course on Plains Rd. Made my way down into the valley and low fived the little guy and yelled "Time to turn it on" and motored the rest of the way down the hill. Got to the monster hill, lowered my head and started running. Didn't even notice Eric until he cheered me as I ran by. Got to the top of the hill and was pumped with where I was. At this point last year I had been walk running for 3km and my IT band was killing me. Right about here is where the 3 hour pace bunny passed me, last year. This year I looked at my watch, 2:21 and just over 3km to go. Not only was I going to smash my plan for 3 hours but if I held this pace I was going to beat 2:40! I was really feeling the tank reaching the empty point but knew I could see Copps and I was 15 minutes from being done. Time to hunker down, suck it up and run it in. I passed Sherry coming up to the last water station and tried to cheer her on. Kept pushing on and keeping the positive thoughts rolling. The closer I got to Copps the easier it was to keep the negative thoughts out. Rolling in to Copps is a great way to finish and I knew I had just achieved something special. I had conquered a demon.<br /><br />A few stats:<br />10km splits:<br />1 - 56:16 (5:38/km)<br />2 - 53:06 (5:19/km)<br />3 - 48:23 (4:50/km)<br /><br />15km Splits:<br />1 - 1:24:33 (5:38/km)<br />2 - 1:13:12 (4:53/km)<br /><br />Placement:<br />1537 of 6118 total runners<br />1151 of 3171 males<br />190 of 454 35-39 males<br /><br />Next up - Get Phil 2hours in his first half and then on to tri's<br /><br />See ya on the road!<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com1tag:blogger.com,1999:blog-2157604386070673611.post-1147594395545851232011-10-18T19:05:00.000-07:002011-10-18T21:08:49.854-07:00A Long Tough Run<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLCIGgxP_XngwsaNzZakOg3Kqvcr5rDeK5NB_HTGEAgRFFdAKNCrkOFxHRWoDR1Lw4ibu1ZfWJIJmVNWVKtH6cWcxJhow0gXRj7EasNxqCcfQnsQ7EJ2YN04JHI8NEmvVpcMzKbVAXsm1O/s1600/stwmlogo_print.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 266px; height: 130px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLCIGgxP_XngwsaNzZakOg3Kqvcr5rDeK5NB_HTGEAgRFFdAKNCrkOFxHRWoDR1Lw4ibu1ZfWJIJmVNWVKtH6cWcxJhow0gXRj7EasNxqCcfQnsQ7EJ2YN04JHI8NEmvVpcMzKbVAXsm1O/s400/stwmlogo_print.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5665037227867871602" /></a><br /><br />This was the year. I booked up my winter with ATB training to build the base. I spent extra time on the bike and in the pool working towards my first sprint triathlon bringing my fitness up. I watched what I ate and discovered a sensitivity to gluten. Changing my diet brought my weight down to below my high school weight.<br /><br />I was training harder, running faster and looking for more. The goal was the same as last year, sub 4. A mere 18:01 less than the disappointment of last year.<br /><br />Funny thing about goals. As you get closer to achieving them they don't seem as grand. 4 Hours seemed achievable and I was in better shape than that. In my last effort on the track before my taper I ran my yasso's in great from. The first 9 just below 3:45 and the last one in 3:05. Yep I was ready. But if I can run faster can I be happy with 3:59? I am in shape to run 3:45 and then sum.<br /><br />The question was could my body take the beating of 42.2km? After last years painful finish and the struggle through the hills of Aldershot at ATB I just wasn't convinced. My long runs went better than last year. I did more higher km runs at a faster tempo and with less pain. I even focused on increased tempos for the final 2km of each, even the 36km peak run.I hit my all time highest milage month in Sept with 261km. Was I ready? I headed into taper certain that I had the time in, the miles in. <br /><br />The taper started with a minor calf tweak and cut my kms lower than i wanted by about half. Then as I went into the last week a cold poked it's head out on Wednesday. Not now, can't happen. As I left work both Wednesday and Thursday I could feel fatigue in my legs and I hadn't run since Monday. Rest I told myself...you will be fine.<br /><br />So rest I did.<br /><br />Sunday morning arrived and I had a mediocre sleep at the hotel but was ready to go. Felt strong and was going to run 5:30's and aim for under 4hrs and not push the 3:45 time given the cold that was looming. i got to meet up with Bruce and Joanne Jones as well as Frank Vriezen pre race to help keep the jitters away. I made a point of finding Race Director Alan Brookes prior to the race to say thanks (I mean he did give me a free entry) and then wait for the line.<br /><br />As is typical with these races the first km or so it is so hard to keep your planned pace. Got to KM one at 5:40 and decided to make up my time right away. My 5km split was just under 27 min so I was right between my 5:30 and 5:20 pace. I was feeling really good and made the decision to keep things in this range. 10km split still going strong with 54:44. I started to feel my left IT tighten at 15km but kept going hoping it would work it's self out. Got to the half at 1:54:35 which had me finishing under 4 hours even with a 2 hour back half. As I got to 25km I knew my day was not going to go as I hoped. I was starting to struggle. I slowed my pace to a 2 hour half 5:41/km and hoped it would hold. The closer I got to the meeting point I had planned with the family the more I knew it was all I was holding on for....make it to 30km and stop and give them a hug I told myself. As I passed by the meeting point searching for them, looking longingly through the crowds for Molly's flowered jacket, I realized they either didn't make it or we just couldn't see each other. Either way I was done. I hit 30km in 2:45:08 (a PB for the distance) and stopped shortly after to stretch my IT's. As I headed into the beaches I knew my day was done and I had 12.2 km to go. Suck it up and run walk.<br /><br />The beaches were what killed me last year and this year I was done heading into it. I ran the flats and downs going out and walked the hills. After the turn and coming back up the hill it was a struggle to even keep going. I pushed on and into the wind now. So now I was walking, wet from sweat, into the wind. I was getting cold and still had 8km to go. I pulled into the Swiss Chalet and asked for a garbage bag. I had already stopped and sat on a few curbs to rest but was pushing on. Then it hits me...I can't finish. I see the medic tent and walk in. I tell them I am done so they try calling for transportation. They can't get through. they do their best to warm me up with no blankets or hot packs. They finally get through and find that transport is going to be an hour. I made the call to push on, tent to tent if I had to.<br /><br />The next 7 km were a struggle of walk run with a few sitting breaks to get rest for the legs. Looking at my watch I realized I would need to run the entire last KM or so getting me to the finish just under 5hrs. So off I went tough as hell but I ran the entire last km.<br /><br />After getting my medal and 3 bananas and a water i made my way back to the hotel to gather the family and head home, tail between my legs. I consider myself lucky to have so many people that are there to help remind me of the accomplishment that I have achieved, regardless of time.<br /><br />So now to figure what these hips are going to let me do next year.Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com2tag:blogger.com,1999:blog-2157604386070673611.post-75078068687657672732011-03-31T20:39:00.001-07:002011-03-31T21:11:28.053-07:00Around The Bay (and the hills of Aldershot)So this past week end I ran my first <a href="http://www.aroundthebayroadrace.com/">Around The Bay Road Race</a>. It really started on Saturday going to the expo. All in all it was a mediocre expo, but it payed off in the long run ;). I saw a <a href="http://twitter.com/alnbrookes/status/51638355024281600">tweet</a> from <a href="http://twitter.com/alnbrookes">Alan Brookes</a>, Race Director for the <a href="http://www.canadarunningseries.com/crs/index.htm">Canadian Running Series</a>, on my way down. We tweeted back and forth a bit and although I never actually got to meet him I did stop by the booth and was the winning recipient of a free entry to <a href="http://www.torontowaterfrontmarathon.com/">STWM</a>. YAY!<br /><br />So let's get to the run. I planned to run the 1st half with a friend that was running the 2 person relay and then switch up and run with the 2nd friend for the last half. After the gun it took us a full 5 minutes to get to the start and we were off. We zig zagged our way through the downtown streets of Hamilton and it didn't take long to feel over heated. The temperature at race start was -10C but it was hot in the narrow streets. The jacket came off by the 3km point and it seemed to help. I was keeping my pace in and around my marathon pace and felt that I should be OK with it. As we turned up towards the lake at the 8km point the cold air shot through the wet shirts fiercely! The jacket went back on and stayed on! I was drinking my own water and filling it up at water stations. This proved to work well at Scotia previously. Where my hydration fell down (in hind site) is I didn't drink any electrolytes through the run...I think this killed me late in the run. I was feeling pretty strong approaching the 15km transition zone and Bekky ran ahead to make her change. When I got to the rely point I couldn't see either her or Martine so I just kept running. Met up with a nice lady named Linda that was running a similar pace so we ran a while together. Over the lift bridge and around the corner to North Shore Blvd and I was starting to feel a little tired but not bad. As we made our way through the first group of hills and by the golf course I was still feeling OK. Then after the 21km point I was really starting to feel beat up. A few more hills and I was having troubles with my left IT/glut. By the time we made the bottom of the little hill to go up to Plain's Rd I was toast. The walking started. In looking back at the Garmin I peaked my heart rate in the last few KMs of hills and this combined with an IT issue had me done. I walked and ran off and on from here. I ran down into the valley trying to allow gravity to help and then walked up the killer hill knowing it wasn't even an option. As I reached the top of the hill the 3hr pace bunny passed me. I gave pursuit and kept ahead of him for a few hundred meters but just couldn't keep pace. I watched his little pink ears get smaller and smaller until I lost them in the crowd. From here it was just a struggle of walk/run for 3km in.<br /><br />Funny how no matter how you feel once you are close to the finish you can effortlessly glide into the finish. I finished in a chip time of 3:04:56, slightly behind my goal but happy to have finished. Next year I will be ready for the hills, better in tune with the electrolytes and HR and improve dramatically on my time....by at least 4 min and 57 seconds!!<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-89528027564725543252011-02-20T20:21:00.001-08:002011-02-20T20:35:46.873-08:00No Nay Sayers TodayI won't have it!<br /><br />A few years back I did a post where I talked about "<a href="http://runshanksrun.blogspot.com/2008/10/how-long-is-country-mile.html">Nay Saying Horses</a>". Today as I passed a farm on Greenfield Rd I noticed some horses. It took me back instantly to that run.<br /><br />Today there were no nay sayers. Today I was not having it. Today they looked at me running strong and said nothing. I continued on to the next pasture full of bison. Big, tough and lean they looked up and realized that I was not taking shit from them either.<br /><br />After a few rolling hills I came to a farm at the bottom of a big hill. There again on my left was a horse. Big and brown with doubt steaming from his nostrils in the cold air. I lifted my hand in a salute and politely told him to fuck off, I was taking that hill. <br /><br />It seemed this was not the last of the animals in my journey today. About 1.5km from my water station there is a dog sniffing the side of the road. As I approach he makes it known I am not welcome. More aggressive than most dogs he runs right up beside me barking with ferocity, teeth bared. I raise my hand, ready to strike and he backs off as I pass his property.<br /><br />The beagle freed the mind and the horses got me up the hill. Nothing like a country run!<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com1tag:blogger.com,1999:blog-2157604386070673611.post-5361423691539674062011-02-20T15:28:00.000-08:002011-02-20T16:18:13.267-08:00Tough Steps Are The Ones That CountWhen I was running my 1km intervals the other night with my friend <a href="http://www.facebook.com/profile.php?id=745865210&ref=ts">John Carson</a> I noticed something. At interval pace (4:25/km) everything is tougher, specially when you are doing hill intervals! What hit me was that at this speed the slightest incline was noticeable in the feet and the legs.<br /><br />I hadn't thought about it again until on my long run today. You see I was set to run with the <a href="http://www.runforlife.ca/running-programs/training-groups/cambridge-hespeler/">Run for Life group</a> Saturday morning when my wife was rescheduled to work. So as we runners do, I zigged. 25km all by my lonesome. Out came the iPod and away I went. First up on the iPod was my <a href="https://www.wizardacademypress.com/scripts/prodView.asp?idproduct=13">Free The Beagle</a> audio book. This book always brings me something new every time I read/listen to it. As I got into chapter 11 there it was:<br /><blockquote>"Yesterday the lawyer had felt the forest floor begin to rise and had allowed the slight incline to guide his footsteps in the darkness. If a step seemed easy, he knew it was leading him downward. It was only the more difficult steps that would take him higher"</blockquote>You see this book has helped guide me in business, in life and now was making sense in my running. These words hung heavy in my ears. I have just recently taken some difficult steps in my business and have been taking many difficult steps in running. Difficult steps lead you to higher ground.<br /><blockquote>"Having resolved to take only the difficult steps, he sat now in bright sunlight, high upon a hilltop, scanning a panoramic forest."</blockquote>I often wonder why I see runners not pushing, not improving, not going to the next level. It's that simple, when the difficult steps come they take the easy ones. They walk up the hill, ease through the down hill, run as fast on the on minute as they do in the off minute, settle for 6.8km and not push on to 7km, or decide to not run because it's snowing, raining, cold, hot, foggy, or icy.<br /><br />Figure what you want. Do you want to get to hang out in the village of compromise or climb the purple mountains on your way to <a href="https://www.wizardacademypress.com/scripts/prodView.asp?idproduct=24">Destinae</a>?Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com2tag:blogger.com,1999:blog-2157604386070673611.post-74998062414579569922011-02-08T09:41:00.001-08:002011-02-08T09:45:00.064-08:00Beer Mile Ignite TalkHere is my Ignite Waterloo talk on my first Beer Mile.<br /><br /><div class="emfield-emvideo emfield-emvideo-youtube"> <div id="emvideo-youtube-flash-wrapper-3"><object type="application/x-shockwave-flash" height="277" width="440" data="http://www.youtube.com/v/8Pfg4u2MhWs&rel=0&autoplay=1&color1=0x151515&color2=0xB1171E&hd=1&showinfo=0&enablejsapi=1&playerapiid=ytplayer&fs=1" id="emvideo-youtube-flash-3"> <param name="movie" value="http://www.youtube.com/v/8Pfg4u2MhWs&rel=0&autoplay=1&color1=0x151515&color2=0xB1171E&hd=1&showinfo=0&enablejsapi=1&playerapiid=ytplayer&fs=1" /> <param name="allowScriptAccess" value="sameDomain"/> <param name="quality" value="best"/> <param name="allowFullScreen" value="true"/> <param name="bgcolor" value="#FFFFFF"/> <param name="scale" value="noScale"/> <param name="salign" value="TL"/> <param name="FlashVars" value="playerMode=embedded" /> <param name="wmode" value="transparent" /> </object></div></div>Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-56294545147725376282011-02-01T15:31:00.000-08:002011-02-01T15:36:20.295-08:00Sickness SucksI spent 2 weeks unable to run and then a week just getting my legs back.<br /><br />I ran my first interval run in almost a month last night. Felt good to push it. Felt good to suck some wind as Theresa pushed me to my limit in the last interval. Felt good to get home and realize that I was back in.<br /><br />What really sucks is I am now 3 weeks back on my ATB training. That is always the challenge....not to race, to be prepared to race.<br /><br />Winter always poses a significant challenge for us here in SW Ontario. Hence the popularity of fall races. Will I get my 2:30 at ATB....maybe. Will I finish, no doubt in my mind!!<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-84788880352535307342010-11-07T18:53:00.000-08:002010-11-07T19:13:00.240-08:00PB, PB, PB!WOW what a great fall! <br /><br />I spent the summer training for my first marathon. I continued to do my interval workouts through my training but was really focused on endurance. When I crapped out at 39km, 3km short of my goal, I was a little disappointed. Don't get me wrong, I am happy to have finished my first marathon, I am not happy with my time. I am happy to say that all that work has not gone to waste.<br /><br />I really thought all that distance was going to kill my shorter times. I signed up for a <a href="http://runshanksrun.blogspot.com/2010/10/oktoberfest-2010.html">10km 4 weeks after my marathon</a> (which I figured would be a recovery run). I PB'd at the distance.<br /><br />So I also signed up for a 5km which means a lot to me. The 2nd annual RememberRun in Preston. The start of the race (outside of the legion) was after 2 minutes of silence with bagpipes...a touching tribute for our veterans. As I had also signed up for the Road2Hope half marathon I was planning on running this at a slow 5km pace. Needless to say I was feeling really strong and ended up running faster that I expected. As I finished with a PB and a little gas left in the tank I was really surprised, and a little worried I may have hurt my half the next day.<br /><br />Headed down to Hamilton early today as I was carpooling with my friend/mentor/coach John Carson who was running the full. Went into this race feeling really strong and ran that way through the entire race! I took nearly 14 minutes off my PB from the year before!<br /><br />So in 2 weeks I hit my PB in the 5 and 10 and in one weekend I hit PB's in the 5 and the half. My running has never felt stronger. I am looking forward to doing around the bay in the spring and trying to get under 20 minutes in the 5km....I mean we all have to have a goal right?<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com1tag:blogger.com,1999:blog-2157604386070673611.post-49722854774225100842010-11-04T20:01:00.000-07:002010-11-04T20:15:01.136-07:00Getting BetterAs I ran with the first time 5km runners tonight I found myself passing on some advice that I had been given not an hour before. The advice was a reminder of a speech given by Roy H. Williams (the Wizard of Ads) at our national <a href="http://www.propertyguys.com">PropertyGuys.com</a> conference. The advice was related to business when given to me. To be effective you need to be consistent and do it with intensity. It rang in my ears as I ran. As I have found my life setting me up for other things provided me with what I needed when I needed it.<br /><br />Looking back on my running journey it took me 18 months to really see improvement. 18 months of hard work. 18 months of consistent running. 18 months of intense work to improve my speed. It did not end there though. If those first 18 months were tough then the last 12 months have been hell....and I wouldn't have it any other way.<br /><br />Can't wait to see what the next few years have in store!<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-46896617508002081452010-10-22T20:45:00.000-07:002010-10-22T21:06:13.574-07:00First Race JittersDo you remember your first race? The anticipation of the start, camaraderie of those around you, the training, the planning all of it?<br /><br />Here is the big question. Did you have a time goal? Most people when doing something new are just happy to do it. I venture out a little further. I like to challenge myself. Not just do something, do it well. Not that I achieve all that I set out to do. It is said that anything worth doing is worth doing badly!<br /><br />My first race was the 2008 Classic Mile in Cambridge. It was a 5km race and I was under prepared as I had only been running for 6 weeks. Regardless, out I went gung-ho with no idea what to expect. With a time of 31:50 I was happy to have crossed the line as the hills of West Galt proved to be too much for me causing plenty of walking over the last 2km. To hard at the wrong time, a rookie mistake.<br /><br />That being said I learned from my mistakes and trained plenty. A year later I broke 25 minutes, and another year I broke 23 minutes. Next plan is to break 20!<br /><br />We can't expect to know everything going in to that first race but that doesn't mean we can treat it like just another training run. Do a little research, know your limits and then push just past them.Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-86210583184078925592010-10-18T09:57:00.001-07:002010-10-18T09:57:50.542-07:00Oktoberfest 2010NEW 10KM PB!!<br />After a late night, a few too many drinks and an early wake up from Molly I was still able to knock 50 seconds off last years PB. As usual with this race I started too fast with the 1st km in 4:25. Ran the next 2 at 4:35 and 4:31. Knew I was gunning and slowed it down to 4:50 for km 4 and 5. KM 6 peeked up to 4:58 but then I settled in to a groove at 4:45 for 7. 8 is always a tough km in a 10km and another 4:58 for it. Saw my time was on pace to beat my PB and still felt strong so I picked up the pace a bit and finished with 4:46 and 4:48. Considering I wasn't planning on even running for a PB, I am pretty happy with this run!Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-57541480272697674902010-09-26T22:55:00.000-07:002010-09-27T12:32:47.116-07:00Well That Was F&%king Hard!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWsPqH2gOivU9XR77FOI9rXuhp0mnvO_ZgkBYwDPN_6WWVq603HQrszs_5MR7BEV7AIBkujevogLLoOY1VqFf3PZjxHvJJYC_ZAOuwH8uv1zuswtRf9JEeBBPleqIoxd88bfOFiBu01JZ1/s1600/stwmlogo2010.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 251px; height: 137px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWsPqH2gOivU9XR77FOI9rXuhp0mnvO_ZgkBYwDPN_6WWVq603HQrszs_5MR7BEV7AIBkujevogLLoOY1VqFf3PZjxHvJJYC_ZAOuwH8uv1zuswtRf9JEeBBPleqIoxd88bfOFiBu01JZ1/s400/stwmlogo2010.png" border="0" alt=""id="BLOGGER_PHOTO_ID_5521421404016886034" /></a><br /><br /><br />So I had done all the <a href="http://www.runforlife.ca/training-for-a-marathon.php">training</a>. Lost a toenail, twisted an ankle, even struggled with summer schedules (including vacations). All in all I logged 614kms training over the 16 weeks leading up to my marathon. I felt more ready for this than I did for the half I ran last year.<br /><br />Stayed downtown with the family last night so I didn't have to get up at some ungodly hour to make it in. Relaxed mostly, hung out at the pool and the hot tub with the kids after our "carb load" at the <a href="http://www.oldspaghettifactory.ca/">Old Spaghetti Factory</a>. Slept like crap with the anticipation of the race...I hate being so worried about missing the alarm that you wake up every 90 min to make sure you haven't. GRRRR<br /><br />The morning came and I was up before the alarm and got ready in the dark so as to not disturb the family too much. Had everything ready the night before so it didn't take me long. Kissed Yvette and the kids and away I went. It was a 1.4km walk to the start so it was a nice way to get things stretched and loose.<br /><br />Kudos to the organizers for the efficiency at the bag check. Ran into fellow Run for Lifers so we made our way to the start together.<br /><br />Started well and ran with a <a href="http://www.facebook.com/profile.php?id=775110216&ref=ts">Robb</a>, who was doing the half, for the first 5km. Was feeling great and was hitting my marks (4 hour goal required 5:41/km). My 10km split was 56:54. At the halfway point I was 1:59:45, still right on for the 4 hour mark! My knees (IT Band issues) started hurting around the 22km mark but I pushed pass. met a lovely lady from Winnipeg who was also running for 4:00 hours. We kept each other company and on pace for the next 15km or so. Our time at the at the 30km mark was 2:50:49 so just off pace at 5:42/km. This took us into the Beaches out and back. This was a tough 5 km. Crowds were great but it just seemed to go on and on. Came out of the Beaches section with the 4 hour pace bunny on our tail and just off pace with 3:19:58 (5:43/km). This is where the wheels started to fall off. I let Leslie go on as my hips started to tighten up. My pace slowed as we turned onto Eastern Ave. Getting worse and worse as I pushed I knew the minute I stopped I was toast. Then I saw my demise. The hill was slight by any standard but it was at the 39km mark!! I took my own advice and put my head down and just kept putting one foot in front of the other. This got me over the hill but I didn't get much further. My hips were so tight I just couldn't keep the pace up so I did the unthinkable...I started to walk. It actually hurt more but I could actually continue. Got to the 40km mark and my split was 3:54:32 (5:52/km). I knew once I started walking 4 hours was done. I also knew that I would finish this race. I kept walking and made my way onto Front St. I tried a few times to run, to no avail. The further I went the tougher it got. I had to stop and rest a few times and after I passed Church I almost sat down. I knew that would be the death of me so I pressed on. Across Young St looking at the Hockey Hall of Fame and Union Station I knew I was close. My head was saying go and my body was saying stop. As I approached Bay St I said regardless I was running the final 750m. Turned the corner and started to "run". I am not sure if it was the pain of starting but I started to gasp for air. I almost couldn't breath. I settled down and put it out of my head and focused on Old City Hall at the end of Bay. As I approached Queen St I almost sprinted to get to the finish line.<br /><br />4:18. All in all happy to have finished and proud to call myself a Marathoner!!Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com5tag:blogger.com,1999:blog-2157604386070673611.post-68268086302865493082010-06-24T18:30:00.000-07:002010-06-24T19:16:06.553-07:00One Foot in Front of the Other<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJEonwTEEZHy-jYOUpw48awwuAndE5p6LxcC9cZqonlrnQdED7LacVy6gRxUNtFugtkPwoMUS0FMW9x1njsHRSqU4EjfCIzFqF9I2lz6Uf51777Qc8fqbcgKMqDMQDV0m3-xmmPfHKNPPs/s1600/running+feet.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 324px; height: 204px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJEonwTEEZHy-jYOUpw48awwuAndE5p6LxcC9cZqonlrnQdED7LacVy6gRxUNtFugtkPwoMUS0FMW9x1njsHRSqU4EjfCIzFqF9I2lz6Uf51777Qc8fqbcgKMqDMQDV0m3-xmmPfHKNPPs/s400/running+feet.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5486523203194444130" /></a><br />Running in it's simplest form. <br /><br />One foot followed by the next. <br /><br />The question is what does it take to get started. <br /><br />You can find all kinds of "<a href="http://www.runforlife.ca/runners/learntorunprogram.html">Learn to Run</a>" programs online, go ahead, <a href="http://www.google.ca/#hl=en&source=hp&q=learn+to+run&aq=f&aqi=g10&aql=&oq=&gs_rfai=&fp=6d37eea865434957">Google it</a>. The fact is all the planning, good intentions and talk is nothing without action.<br /><br />Inspiration is usually what takes you there. What is your inspiration? Weight loss? Fitness? Family? Personal challenge?<br /><br />My inspiration came from a meeting over a green tea. Sitting with <a href="http://twitter.com/johnrun">John Carson</a> it is hard to not be inspired. He was hosting a 5km run as part of his <a href="http://www.mercedes-benzclassicmile.ca/">Classic Mile</a> race and I had 6 weeks to go from couch to 5km. So on went the shoes and out I went, 2km day one. Step after step I realized that I was in for a challenge. Old crummy shoes, no experience and a boat load of inspiration. As the weeks go on I sweat, I hurt and I run! At the end I made it through my first 5km run but more importantly I got caught up in the world of running.<br /><br />Looking back did I start running the "right" way? <br /><br />Probably not, but I started!<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-2593606274328163732010-01-19T20:32:00.000-08:002010-01-19T20:58:55.560-08:00Running to FitI read a great <a href="http://runnrgrrl.blogspot.com/2010/01/skinny-bitch.html">blog post</a> tonight from <a href="http://twitter.com/runnrgrl">@Runnrgrl</a>.<br /><br />It truly was a great read. It got me thinking. I love motivating people with my running. It is one of the unexpected joys I have recieved from talking about my running. One of the reasons I started to run is to be healthier. To be here longer with my family. To enjoy my kids and their kids (not for a while as mine are 7 & 2).<br /><br />Although reading the post "Skinny Bitch" had me reflect on my own vanity. The constant watching for abs in the mirror. You see at 5'7" I am told that unless I am under 165lbs I am over weight. I have always been someone that carries my weight well but at 200lbs and high blood pressure I needed to get moving. To date I have dropped 15lbs and feel better than I ever have. Seeing the difference in the mirror is a challenge as there is a voice in my head that tells me to go further. There is a voice in my head that tells me not to eat too much. I am sensible and realize that I have always been a "big eater" so half chickens and fries really aren't the right thing. I also know that lettuce with no dressing is wrong. I do see the slippery slope and am mindful of it.<br /><br />MAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com1tag:blogger.com,1999:blog-2157604386070673611.post-6814392042757637742010-01-16T07:46:00.001-08:002010-01-16T07:55:09.066-08:00Long Cool RunToday was MUCH wrmer than last week. Amazing what -1C feels like after -15C!<br /><br />I woke up this morning with a clogged nostril thinking 10km would be enough.As we headed out with the <a href="http://www.cambridgeharriers.com/">Harriers</a> from Melville Cafe things got losend up. I always forget what a run in the cold can do for a clogged nose.<br /><br />As we reached the 5km turn (which would have been the 10km run) I talked <a href="http://www.facebook.com/home.php?#/profile.php?id=775110216&ref=ts">Robb</a> into running the extra. So we continued on to add on almost 3km more. This meant the hills of Cheese Factory Rd just to ensure a good workout. As we headed onto Hwy 24 I was feeling good and picked up the pace for the final 4km. Always good to run a negative split they say!!<br /><br />Next week's long run will be 16km and the last run before my 5km PropertyGuys.com race in Vegas!Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-68425827446888032442010-01-11T21:09:00.001-08:002010-01-11T21:18:00.921-08:00Tonight's HillsIt was snowing lightly most of the afternoon which led to a slippery run tonight. Other than it being a little slippery it was a great run. Large group and some strong runners. I did 5 repeats on the top of Gordon St which added on some extra distance as I was only planning on doing 4. All in all a little over 10km.<br /><br />Afterwards it was home, a quick stretch and change and then off to the <a href="http://www.runforlife.ca">Run For Life</a> board meeting. Great meeting with some input from new members. Looking forward to the new iteration of the website due this week and to see how the "Footprints" idea comes to fruition. It would seem that they are lining up some great minds.Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-80440991306244021862010-01-11T07:30:00.000-08:002010-01-11T07:41:42.143-08:00Plans For The WeekLooking forward to my runs this week. <br /><br />Tonight we have the infamous <a href="http://www.dailymile.com/routes/70016-running-route-in-cambridge-on">"Gordon Grind"</a> which is a KILLER hill repeat in West Galt. With add on distance from running to and from I should get about 9km in total.<br /><br />Thursday is the <a href="http://www.dailymile.com/routes/70054-running-route-in-cambridge-on">"Park Hill Loop"</a>, a great 6.5km tempo run with a few hills. Add on the run to and from I should be around 9km. <br /><br />Saturday's route has not been announced but I will do 15-16km. This keeps me in line with my 2010km for the year!Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-51224524474746339812010-01-10T22:26:00.000-08:002010-01-10T22:30:37.362-08:00dailymile.comJust stumbled on <a href="http://dailymile.com">dailymile</a> today. Seems like a great online log and running community. Have asked them for some additional widgets for their mapping as they were none when I found them.<br /><br />So far I like what I see.<br /><br />Should help me both on my quest to log <a href="http://www.dailymile.com/challenges/702-2010-in-2010">2010kms in 2010</a> and help keep track of my shoe usage....Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-73959819300962900542009-09-30T22:21:00.000-07:002010-01-10T22:38:47.681-08:00PerspectivePerspective can be perplexing.<br /><br />Shadows being cast can be long off the smallest of pebbles if your perspective is wrong.<br /><br />Running in the early morning never feels right. The sun is poking itself over the trees and making long shadows off the short gravel crunching under foot. The dark road seems to beg for the emergence of light. As I reach the turnaround distance I am enlightened by perspective. It seems with the warmth of the early day sun on my back, the road now blinds me with light. The long shadows of despair are dethroned by light.<br /><br />Making my way back I look forward to the day ahead. Good times with good people and now the mind has the right perspective.Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-547903949017119382008-10-15T22:18:00.000-07:002010-01-10T22:39:06.394-08:00How Long is a Country Mile?I can tell you that a country block is 8.45km.<br /><br />The stones crush together under my pounding feet heading out to the road. A few of the beers from the night before are quietly asking if this is a good idea. I ignore them as I am determined to do the “block”. As I turn left towards the lengthening hill I can hear them again.<br /><br />I make my way up the hill knowing that what goes up gets to come down. I make my way across Cambray Rd towards the half way point. It is quiet, peaceful, and pretty as a fall day can get. I start my way down Elm Tree when the nay saying horses all start to question why I am on the road.<br /><br />Elm Tree is a long, straight road overlooking itself while going down. As I make my way past 5km my lungs and legs are starting to back the beers. The body is thinking about a coup d’etat over this running stuff.<br /><br />As I run I often have time to think. Clearly. As I venture down this busy country road I cannot help but think of inspiration. How must it have felt to run the unknown roads? 42km every day most of the time with little or no support other than your best friends, a donated van, and a mechanical leg. 42km every day. Through the pain. Through the heat. Nothing but your determination to carry you on.<br /><br />I came damn close to stopping as I rounded the corner with less than 2km to go. My thoughts drift back to Terry hopping through the countryside. 42km every day, 1 step, 1 hop at a time. Why can’t I make it around the block? As I push on, the beers are silenced with the sound of my heart pounding, the coup d’etat is drowned by sweat. The final 500m is pushed to the limit. The block is finished.<br /><br />I do not have an answer on how long a country mile is. I can tell you that mine was not run alone, I had Terry with me every step of the way.Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-63053484019064283692008-08-31T20:30:00.000-07:002010-01-10T22:49:16.820-08:00My First Triathlon....Sort OfSometimes letting my mouth lead the way is a great way to get something done. When speaking to my friend Ryan about the Triathlon Relay at Guelph Lake I offered myself up as the runner. Having only ever competed in one run prior this was a bit of a leap. I only started running in May and here I am in August competing in an event full off some serious athletes.<br /><br />I trained for this bumping my distance up slowly knowing that if I was too aggressive I would injure myself. We were lucky enough to have pulled in <a href="http://www.twitter.com/johnrun">John Carson</a> for our swimming leg and Ryan was on the bike.<br /><br />We all knew I would be the slow leg of our relay, but that didn't matter. The support and team atmosphere knowing that we were all going to give it our best was paramount.<br /><br />I had never timed myself on a 7km run. When I ran in the Classic Mile 5km run I finished with a time of around 37 min or a 7.4min/km. Hey I was just happy I finished!! Since, I had run 4km in around 20 min so I knew I had 5 min kms in me somewhere. My goal in the tri was to be under 42min and strive to get 40 min.<br /><br />As I head out in a very unfamiliar course I felt good. Plenty of prep and a good warm up had me feeling pumped. I still ran at a fairly slow pace as I knew I had 7km to get in. With lots of water stations I was careful to only take a sip or two or even just rinse my mouth at each so I didn't cramp up. As I passed the 6km marker I realized I could pick things up a bit as I still had legs left under me. With about 700m left Ryan appeared to run me in. He kept me breathing good, talked me through the rest of the course. I was able to sprint the last 200m full out to finish with a time of 40:57 or 5:51 per km.<br /><br />All in all I am extremely pleased with our performance. John did the water in 14:55 (9th of 24), Ryan finished the bike in 56:15 (7th of 24) and I was 19th of 24 allowing us 13th of 24 overall.<br /><br />I am planning on more events including a tri-a-tri next summer. I guess I should hit the pool soon!!! Anyone interested in the triathlon series in Ontario should visit www.trisportcanada.comAnonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0tag:blogger.com,1999:blog-2157604386070673611.post-38790102018510954392008-08-31T20:00:00.000-07:002010-01-10T22:45:09.410-08:00Running<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0WJovwZlRCENgNU01Xq0rAfONB0D8vOAqZWKjUzcM5UaVFh1yJg28rTbYaJU50QBS090OUwIGPRSGSVM1812_wX3fPp2gEchpgVASc5hKtngW93voFZIcOWgg3ctPolsipIPJGQoZmBKm/s1600-h/DSC_0437-1.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0WJovwZlRCENgNU01Xq0rAfONB0D8vOAqZWKjUzcM5UaVFh1yJg28rTbYaJU50QBS090OUwIGPRSGSVM1812_wX3fPp2gEchpgVASc5hKtngW93voFZIcOWgg3ctPolsipIPJGQoZmBKm/s400/DSC_0437-1.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5425368884637224626" /></a>Pictured on the right is me finishing my first 5km race in June 2008.<br /><br />The first kilometer is always the toughest. I always ask why. It is just not fun. Around 2.5km the shoe fits. The long hill does not feel long and distance ahead drips out of me. The 5th km is sweltering and consumes the fluids.<br /><br />The finish can be seen on the inside of my eyelids. This journey has an end but the road is not mapped, the distance not calculated.<br /><br />Stretching and dripping it feels surreal. The heat comes after the run as if the sun lassoed the earth and roped us in. Can I take this to the next level. Will I respond physically, mentally?<br /><br /><br />I run to inspire. I run to motivate. I run...Anonymoushttp://www.blogger.com/profile/03475324791861401886noreply@blogger.com0