Thursday, August 14, 2014

First to recap the Scotiabank Ottawa Marathon: 2:13:47, First Canadian, 8th overall.  I was happy with the result, executed well, a slight negative split. Pleased with how managed training in a “harsh” winter. Previous winter had been in Kenya- big difference in weather but happy to be at home with spouse, daughter and new son Luke this year. Ottawa left me confident and looking forward to Scotiabank Toronto Waterfront Marathon in October.

Reid pacing me, Rob's pacer far right

 After Ottawa it was time for a little adventure.  With my wife, Emily, on maternity leave and me running it gave our family some flexibility this summer, we decided to spend 6 weeks at home in Nova Scotia. Emily and I had purchased property on the ocean just 20 min outside hometown of Antigonish 8 years ago. This was the first year we were able to build on the property and stay there for longer than an afternoon! Added photos of bunkie (day hangout) & camp; yurt (sleeping quarters). Had no electricity, didn't miss that so much as no running water, did have hand pump on top of drilled well. We used hanging shower bags heated by the sun to wash, and cooked everything on a BBQ. Lots of time with friends and family, lots of time on the beach and watching our kids have a great time. I kept fit running once a day with one or two workouts a week. With the length of time we were there I able to catching up with old running pals, high school friends, and coach Bernie Chisholm.  I ran the local Highland Games 5miler mid July - felt in a completely different place mentally and physically this year than last year at the same time, 25:11 2013 hard effort, 24:21 in control this year. Looking to carry that forward into late summer and fall marathon training.
The Yurt, our home for five weeks

Windy, Ballantynes Cove

wind got the fries                                   playing washers on beach

Sunset & Luke after lunch

here is a little video of snorkelling at the cove

 We broke the return trip home to Guelph into 3 days to allow me time to run and keep the younger members of the family happy. How to train while driving 1950km- book hotels with pools to keep the kids happy, a cooler full of food so you don’t eat car trip junk food the whole time, keep roller and stretching band on hand. Marry someone who is supportive enough to encourage you to go out for a two hour run while she watches the kids, replenishes the coolers, and takes a strategic turn driving so that you can nap, thanks Em :)
 on our way 

EnRoute in ON

 Now that I’m back in Guelph,  I am really enjoying focusing in on the "details" that make a difference in training and racing. My hip flared up the last week in Nova Scotia and has hampered training a bit. In Nova Scotia I was able to get some help from physiotherapist Chris Mackinnon. Glad to see Brenda ST after the long car ride to unwind and to reconnect with Kim Dawson to help put the slight setback in perspective and refocus on the work ahead.   Coach DST has the plan set, time to execute it! Plan is to run the 10k at the Oasis ZooRun September 20th, and then Scotiabank Toronto Waterfront Marathon October 19th.

Tuesday, August 20, 2013

Nine Till Go Time

With just under nine weeks until Scotiabank Toronto Waterfront Marathon I like where I'm at. This morning's workout was my fourth straight feeling back to my old self, in control and running quick. It's been a long haul since London. Consistency has eluded me for the better part of last 10 months. I'll tell yeah, it doesn't take much to lose form, and man oh man it can take a lot of work to get back. I recommend investing time into 'the little things' to prevent this whole scenario yourself. It's not worth breaking down too much to find out which part could have prevented this. My attitude now is to 'simply' (not simple at all) do all parts, and do them well. Being apart of translating, and now bring VICSYSTEM to Canada, was an excellent reminder of all the smaller things in training I was skimming over. Using VICSYSTEM on a daily basses helps keep those in my routine now.

Couldn't have gotten to this point without an excellent support team fully committed to seeing me running happy again. A big thinks to Coach Dave Scott-Thomas, physio's Brenda Scott-Thomas, postural alignment specialist Heather Finn at Speed River Physiotherapy, and Ron O'Hare of LifeSprings Physiotherapy in Aurora which is also hometown to my always supportive wife Emily. Thanks Kim Dawson of Wilfred Laurier University for mental skills training, and for being only a phone call away! Also to her husband, RMT Lance Dawson for treatments at Waterloo Sports Medicine. Thank you everyone for your support. Looking forward to good times ahead!

Cooks & Carter summer 2013 party crew #STWM (Reid still on mend when this was taken)
Me, Johana Kariankei(Kenya now), Nick Sunseri, Terence Attema, John Mason

Monday, August 12, 2013


A week ago I confirmed my entry in the 2013 Scotiabank Toronto Waterfront Marathon Oct 20th, feels so good to be back! Training has been going well of late after a rocky past ten months. Nice article about announcement here by Paul Gains here
'The Beaches' for @RunCRS #STWM Training Run

Friday, May 24, 2013

I wasn’t 100% confident in my hip, it was a very hard decision not to run the Ottawa Marathon but Dave and I think it’s the mature one. I’m sticking with elite marathon for a few years more so want to treat my body well and hopefully it can return the favor in the near future with a fast time.

I’m now in Ottawa and will still be apart of this great race weekend. I’ll be at the following.


2:00pm, Expo for a Q&A with runners and to talk about your experience as an elite in the media booth - see Star on the map: 

6pm-7pm, 10K Finish Line for live broadcast of the Ottawa 10K - you'll find info about the roster here:  It will be my first time ever doing commentating a race, should be fun.


8:30-9:30am - Marathon Finish line for Marathon broadcast
with Mark Sutcliffe and Krista Duchesne

The Ottawa Marathon and Ottawa 10K will be broadcast worldwide at and locally on Rogers-TV (channel 22).

When in Kenya this past winter I met Johana Kariankei, a runner and bracelet making who owns a small shop called Olympics Corner located just outside High Altitude Training Center. Over my time there I got to know Johana, buying bracelets and going for runs with him. Upon my return to Canada and deciding to run the Ottawa Marathon I inquired about getting a pacer, it worked out and I asked Johana if he was interested in coming over to pace me, he haply said yes. We worked it out so he would come over two weeks early to get in a race. That’s what he did, and ended up winning the 10k run in Toronto.

With me no longer running the Marathon race officials were kind enough to switch Johana over to the 10k, runs Saturday night at 6:30pm. Johana is very excited to get the chance to compete in this IAAF Silver label race, only second time racing outside of Kenya, and first was in Toronto!