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THE DYNAMO

Fall Into Winter 2015-16

Marathon Dynamics E-Newsletter

* Best Viewed on Tablet, Laptop or Desktop, Not Phone ;o)

TEAM DYNAMO SHOWS PURPLE PASSION IN FALL 2015

 Sarah Danielle Jenn

Dynamo runners Sarah Black, Danielle Noon, and Jenn Trowell sporting both the old and the new Purple Power singlets at the Waterfront Half


What A Season!

Sept-Nov/15 - Your Dynamo run coaches are elated with the determined tenacity you guys demonstrated in training, and the savvy and spirit you showed at the races over the past couple of months. What a joy it was to see so many sporting our new Purple Power gear out there--way to represent!

We just want to take this opportunity to tell you grateful we are for the opportunity to work with, run with, and play with runners as fabulous as you are, and we very much hope you'll be a part of the team we're building in 2016. Here's to even more enjoyment, enrichment and accomplishment in our running lives just ahead.

In the past we've done reports on each "biggy" race event, but we've been so busy this fall, that we've done one BIG summary this time.

Some of you got lucky with race day conditions (Waterfront, for example), some of you did not (Chicago and Hamilton of course!), but just about everyone took what the day gave them and turned it into something very special.

TO Tween Seasons Party

 Some of the crew stuck around after Sasha's talk for a "Runfie"

It was such a pleasure to gather together with some of our Toronto area runners in mid November at our Tween Seasons Party at the Granite Brewery, to celebrate with each other and enjoy the presentation by our very special guest speaker, Canadian champion distance runner Sasha Gollish.  She helped coaches Kevin Smith and Jennifer Faraone present a few awards to some very deserving Dynamos, before tons of draw prizes on behalf of our sponsors.  Sasha was gracious enough to pass on a summary of her chat to us for those who weren't there that night (see newsletter below).

 Claire B Award

Claire Bramma accepting the "Rookie of the Year" award.  Not one but 2 all time Half Marathon PBs in 1 month (1:27 at WF for 3rd in her age cat) sealed the deal!

 Roya Diamond In the Rough

Roya Ali-Khanbegi receives the "Diamond in the Rough" award (aka "most improved), for her monstrous 26min PB at the Waterfront Half (1:55)

Dave G Closest to Perfection

Dave Gauthier is a deserving winner of the "Closest To Perfection" award for his incredible 3:05 Boston Q PB at Lehigh Marathon, an 18min improvement since just last year.

Without further ado, we'd like to highlight some of the most impressive and inspiring Team Dynamo results over the past couple months.  Alas, here are...

Top 100THE DYNAMO "TOP 100" RACE PERFORMANCES OF FALL 2015

Did you make the list?  CLICK HERE to see!

Please note:

* Many runners didn't make the list, but at least a dozen of you super keeners made it TWICE (all the more reason to heed our "race at least twice before the biggy" advice ;o)

* as judged by relative improvement and/or race day execution, not solely on finishing time. Listed alphabetically. PB denotes "Personal Best". AC denotes "Age Category".  BQ denotes "Boston Qualifier"

* If you feel we've overlooked your (or another runner's) performance, PLEASE let us know right away.  Remember to always email us w/your results/reports!  We apologize for any oversight (it's a big job keeping track of every Dynamo runner...but we do our best ;o)

Thanks as well to all of you who sent us sensational pics from your race experiences.  Stats are cool and all, but pictures capture the real emotion of the day. 

FacecookCheck out the pics below (click for hi res) or click here  to see dozens more at our Team Dynamo Fall 2015 Facebook photo album

Some great shots there already, but if you havemore we can add, please do!

Adrian Karin Berlin Anu B Hamilton

(left) Adrian Constantinescu & Karin Lindner celebrate at the finish line of the Berlin Marathon (right) Anu Bentley looking strong on her way to a 3:54 "redemption" at the blustery Hamilton Marathon.  (below) Coach Kev and standout masters Dynamo Paul Jamael mug for the camera after strong runs at the Toronto 10 Miler.

 Kev and Paul



NEW YEAR, NEW US...NEW YOU!

7 Steps We're Taking to Improve Your Running Life


1) New Team Gear

Anu B Gang post WF Half

 Thanks to everyone who has supported us by wearing our newly-designed Purple Power gear this season. We've gotten VERY positive feedback on the new logo design, and the look, fit and performance of our new singlets, running T's, jackets, and arm warmers.  It's been very cool to see you guys "Purple & Proud" at the races. 

We love your Dynamo team spirit!

We have limited sttock available in some sizes of the above items (click here to see the product), but already have an arm-long reorder list started.

If you wDynamo Gearould like to order anything for yourself or others ('tis the season, afterall ;o), or perhaps add on/re-order to what you already have, please click here to let us know what you're looking for, or go ahead and purchase your items online at our registration page (login first, click on "Registration & Payment" and scroll down to bottom) before December 15th.  

That is the date we'll place the reorder.  That will be the last opportunity to order until May or June of next year.  Please allow 6 weeks for production/shipping (Jan. 31 estimated arrival).

Gotta look sharp, gang...afterall, it's an Olympic year!


2) Dyna-Mo-ndays!

Love MondayMarathon Dynamics has teamed up with Totum Life Science to offer a brand new series of FREE presentations, emphasizing practical knowledge and skills for experienced runners.  One Monday every month at Totum’s midtown Toronto location, experts from BOTH staffs will lead active seminars on everything you’ll need to elevate your running game!

Tentative dates are: Dec 7th, Jan 8th, Feb 1st, Mar 7th, Apr 4th & May 2nd.

The line-up is still be finalized, so watch for details coming soon. Due to the physical nature of these interactive presentations, space is limited to first 30 RSVPs.


3) Dynamo Water Running

Once a Water Runmonth (Jan. onward) in both north east & south west GTA, Coaches Kevin Smith and Jennifer Faraone (between us well over 600hrs of water running experience), will co-ordinate FREE 1hr informal water running sessions.  

New to pool running? Come give it a try and get some super pointers on how to do it well.  Already do it?  Join us to refine your approach, and/or just do a super social aerobic x-train session with other Dynamos! Schedule/locations coming soon!


 4) Team Race Sked

Based on the fledgling success we had with fairly slapdash and haphazard gatherings at the Chilly Half, Around the Bay and Toronto 10 Miler this year, we’d like to build on that with longer term planning to bring more of you together at a few select events. 

It’s aTen Milerll about getting there (road-trippin’), warming up, racing with and cheering each other on—and most importantly, gathering post-race for celebration, good cheer and race stories!  If you weren’t already planning on doing at least 1-2 of the events below, please consider joining us.  If you already had a couple on your list…why not add a couple more?  

Boxing Day 10 Miler – Thursday, Dec. 26th 

Chilly Half Marathon – Sunday, Mar. 6th

Around The Bay – Sunday, Apr. 3rd

Yonge St. 10K – TBD (prob. Apr. 17th)

Boston Marathon – Monday, Apr. 18th

Goodlife TO Marathon & Half – Sunday, May 1st

Ottawa Marathon, Half & 10K – Sunday, May 29th

2-3 weeks before each of these particular races, we’ll send out an email to current Dynamos asking if you’d like to be on the “Team Roster” for that event.  Reply to that email and you’ll be kept in the loop right up to and after the race on all the dirty deets (and clean ones too!)


 5) “Get Out of HURT Free” Pass!

Get Out HurtIf you’re registering with Marathon Dynamics this season, you get a “Get Out of Hurt Free” Pass to use with either Totum Life Science or Physical Edge at FIRST sign of an injury problem throughout the entire season. 

Use it – Run Happy!


 6) Free High Park Sunday Runs @ Grenadier

High Park Dynamo8:30am common start time (8:25 arrival) till Dec. 31st – effective immediately!

Starting January 6th onward, we move to 3 pace group start times: 8:10, 8:20 & 8:30.

Click here to let us know you’d like to join if you haven’t been out yet. 

AttMarquisention ALL Dynamos - THIS Sunday, Nov. 29th, 8:30am - Marquis de Sade Half Marathon (informal & inhumane) at High Park Running Room. Let’s meet at the Grenadier at 8:20, and start a 1.5K warm up to the RR at 8:25. 

Cost is Free (you’ll pay in “other ways”). Please wear your Dynamo singlets, shirts, jackets and/or arm warmers to show our Purple Power Team spirit

Not ready for 21K? Don't worry, lots of cut offs, from 5-15K


7) Get Social!

 3 great ways to gather with Dynamo runners to kick this season off RIGHT

a) Monday, Nov. 30th, 6:30pm – The Barkley Marathons – The Race That Eats Its Young.

Berkley Marathon

A crazy funny documentary about a crazy runners who do an even

crazier race! Click here for more info and for tickets, but also click here to let us know if you’re going/interested.  If we can get a group of 5 or more, should be fun! (showing all week, but thought it’d be great to get a group together on 1 night).

b) Friday, Dec. 4th, 6:30pm – Free Meet & Greet with running legend Dr. Jack Daniels (dubbed "World's Best Running Coach" by Runners World)

Jack Danielsat Black Toe Running. Click here for more. 

AND/OR

Saturday, December 5th, 8:30am-5:30pm – Dr. Jack Daniels’ VDot Coaching Clinic (Cost $200).

Get your major running geek on with a full day course on the science of training and coaching distance runners. Coach Kev will be there to meet one of his all-time idols, and collect pearls of wisdom from the master!  Click here for more info.

Caballoc) Tuesday, December 8th, 7pm - Run Free: True Story of Caballo Blanco (of Born to Run fame) – 1 time showing at the Royal Theatre (608 College, West of Bathurst).  

Tickets $15 online at www.imathlete.co/events/runfree but click here to email and let us know you’re interested. Can we get a group together? Should be fun!

   


LIFE HACKS: How To Balance It All
(aka: Be a Ninja)

By Sasha Gollish


NinjaWhen Kevin asked me to come and speak to a group of avid runners, of course I jumped at the chance. He asked me with how I managed it all (engineering, PhD, boards of directors, volunteering, etc.) with being an elite runner? I had never really thought about it; really, it just all seems to come together.

A little reflection helped me understand what I do on a daily basis to try to be successful at managing it all. Here's what I came up with:

 

My Top 5 Ninja Moves For Managing It All

1. Make a yearly training plan for your entire life - Treat your life like it’s an an elite sport

Things To DoI started with a slide that said, ‘a goal without a plan is just a wish.’ And it’s true, if you do not actually plan something it makes it really challenging to accomplish that, running, work, anything in life.

My advice is to plan out your year. Write down your big races, work events, family events, and anything else that is important to you. And then plan around those events; and be kind to yourself when you cannot make your running work. 

Make running a priority when it counts, and let the other things in life take priority other times.

2.     Make deliberate play a part of your daily routine

We’vRunning Is Fune all heard of deliberate practice, the notion of practicing something with intention until you become an expert at it. Deliberate practice was borne out of performance (i.e. music and chess) and education, and has since been directly applied to sport. What we have learned is that the 10,000 hour rule does not necessarily correlate with sport, sometimes it’s more and sometimes it’s less depending on the activity.

But more importantly when I came back to be an elite runner I promised myself I would always make sure I was having fun. Sure there are workouts and times when it’s tough and the fun factor drops but for the most part I remind myself I love what I do.

I’ve heard too many stories of elites quitting because there not having any fun, and I don’t want to become a statistic. I’ve changed deliberate practice to be deliberate play to remind myself to embrace the fun factor. I challenge the science and suggest that for sport it is very important that there are aspects of fun.  

3.     Stick with the positive bias

A long time ago I decided I was going to be more optimistic, try and see things in a positive way, and not let negativity rule my life. To me it just seemed like a lot of energy to carry around the negative bias compared to the positive bias.

Over and over again I’ve been asked by people about the ‘sacrifices’ I have to make as an athlete. I tell them that I have not made any sacrifices but that I’ve made choices; I have chosen a path and I’m excited to see what I can accomplish. I usually remind these people that I choose to see things more positively because it makes what you’re trying to do seem so much enjoyable, interesting, and it doesn’t feel like you’re carrying the weight of the world on GRINDyour shoulders.

My brother has this great tattoo. It says, ‘GRIND.’ We all refer to the daily grind. Get up. Maybe eat breakfast. Go to work. Hopefully workout (or maybe you did that before work). Dinner. Hang out with the kids. Go to bed. Repeat. My brother’s tattoo, GRIND, stands for ‘Get Ready It’s A New Day,’ which really when you step back and think about it takes something we all see as negative and makes it so positive.  

4.     R.E.S.T. (Recover, Eat, Sleep, Time)

RESTRest is not just about sleep. It’s about eating, at the right time and the right foods. It’s about taking care of your body and recovering; seeing a massage therapist, having a contrast bath (don’t forget you have to finish with the cold), embracing passive rest as well as, and sometimes instead of, active rest. And allowing your body the time it needs to heal.

5.     Make Fear Your Friend

FearI again have to give credit to Dan Jacobs (founder of TEDx Toronto) for this one. He so eloquently stated that when you embrace your fears they no longer seem insurmountable.

I think what many of us actually fear is uncertainty. Uncertainty when you toe the line of a race. Uncertainty part way through. Uncertainty around the times you want to run. But when you really sit down and think about it, it’s not so scary. And remember if you’re having fun and plan to have fun then fear really can take a back seat.

Whatever you’re racing and endeavouring this year and next year, venture with all your heart. Go with gratitude and presence. Love what you do. And make sure to smile every day.

Thanks Marathon Dynamics!


Sasha G

Sasha Gollish    sashagollish.com 

- one of Canada's top distance runners (Pan Am Games Bronze Medalist 1500m, and Silver Medalist at Canadian Championships 1500m) and Canadian Universities Athlete-of-the-Year
 
- Masters of Engineering - UofT
- Pursuing PhD - Engineering UofT
- Advanced Canadian Ski Coach
- Accomplished Duathlete
- Tireless advocate, volunteer, writer, speaker
- plays a mean game of Frisbee football to boot!



Almost Is Never Enough - Or Is It?

By Coach Kevin Smith


Almost A few days after my fall running season ended, I heard a song by pop singing sensation Ariana Grande (ask a teenager who she is if you don’t already know…they’ll tell ya), titled “Almost Is Never Enough”.

And since the back burner of my brain was still mulling over my so-so performance at the Waterfront Half Marathon (1:16:08, my slowest half marathon in years, yet somehow still good enough to “officially” win 1st prize in the 45-49 cat), a thought popped into my head as the pop diva completed the chorus for the third time:

Isn’t it?

Sometimes, at least with athletics (and, I think, many other competitive arenas), isn’t “almost” just the right amount to keep your competitive fires burning, and your dreams alight with yearning?  More than that—if you actually reach your goals—you risk ennui, and listlessness; far less than that, and you may lose hope and heart entirely, and give up on the pursuit altogether. 

It’s my belief that the highest level of motivation is achieved in the “almost zone”, that ephemeral energy that snaps, crackles and pops with excitement! in the synapse between “done it” and “can’t do it.”

This past season, and indeed pretty much all of 2015, was a period of many “almosts” for me:

- I almost won the Around the Bay 30K Masters title (2nd in 1:48)

- I almost won the Yonge St. 10K Masters title (2nd in 33min)

- I almost stayed injury free for both spring & fall running seasons (but not quite!)

- I almost hit my target training volume of 45-50 miles/week, averaging 42 miles/week (highest ever)

- I almost finished the recent Waterfront Half without “stop & walk” breaks along the way (stopped just once, at 19K)—a big pre-race goal, since mid-race “breath-catches” had become a bad race habit of mine.

- I almost reached my pre-season target race weight (148 vs. 144)

- I almost won the Canada Running Series Masters Championship for 2015 (2nd overall)

- And a few others, but you get the idea.

SquirrelThe pessimist in me reflects on the above, and concludes the year was a failure. My internal optimist chimes in with a well-intentioned “but look how well you did!”  However, it’s my inner-pragmatist who shouts “What can you do just a little better, a little more, a little differently, a little smarter—so that you WILL reach your goals in 2016?”

The answers usually aren’t rocket science, and when you get so close to realizing your dreams that you can ALMOST feel yourself achieving them, there’s a boost of motivation to do the “little things” a little better to make ultimate success a reality.

My Top Tweaks for 2016

  • WaterMore Waterone of my major lifetime athletic Achilles heels is chronic UNDER hydration.  So, I’ve now taped a poster to the wall at my desk to remind me: “2 glasses in the morning, 1 before every meal, 1 glass before bed” (in addition to all other “regular” fluids consumed throughout the day & in training)
  • SleepMore Sleep another of my chronic bad habits is perpetual, and at times extreme, UNDER sleeping.  I’ll occasionally go on as little as 2-3 hrs a night, sometimes consecutive nights, due to work/home obligations/stresses, and have been doing so for almost 30 years.  I KNOW that if I can get just a little more “strategic sleep”…even 1+ hr/night, ONLY after key run workouts (so 3-4 times per week) it will increase the benefit I derive from my training.
  • Ice CreamLess Trunk Junk I LOVE “treats” —ice cream, cookies, pop, beer, etc.  On the one hand, I know that because I train hard and consistently, I’ve “earned” the privilege of enjoying some of these goodies.  But if I’m not careful and cautious, I easily slip into a 2 or more treats per DAY routine.  If I do that, especially with the plummeting metabolism of a nearly 47 year old, I’ll be lucky to hold my weight where it is, much less drop the 4-5 lbs I KNOW I need to, to hit the race times I’m gunning for. Now I'll treat myself to treats only on days when I do a “key” successful run workout (3-4 times per week)
  • StridersMore Striders – 100-150m gentle accelerations.  We all do ‘em before faster/more intense runs (don’t we? ;).  And I’m good about trying a few after easy to moderate runs too…sometimes.  But I have a LOT of room to improve.
Striders are the simplest, most time-effective—and if done consistently—lowest injury-risk way, to preserve, and augment your leg speed and power (especially as you age).  My goal is to do at least 20 striders/week, every week, this whole season .  Following just 3-4 non-intensity runs each week with a set of 4-5 striders, should do it!
  • Trail RunningMore TnT Runs – Trail & Treadmill (if/when advisable due to winter footing) runs.  I want to mix up the hard pounding of the concrete and pavement with softer, more forgiving surfaces, to reduce the risk of impact injury, and allow for faster post-workout recoveries.  More mental and emotional variety too (note: 1 treadmill run/wk is fine, but “two is often too many!”
  • TeamworkMore Teamwork! – A big boost to my running mojo has been the pleasantly surprising revitalization in the running fortunes of the “boys” I run with at High Park on Sundays.  This is mainly a group of old farts like me who’ve been running for 30 years or so, who all used to be pretty fast, but not so much anymore.
Over the years, each of them seemed to be having trouble keeping up their running, be it due to injury, work or family pressures, or other interests.  As a result, our group was gradually getting smaller—until a couple months ago.  Now pretty much everyone in the group, along with a number of new recruits is firing on fresh cylinders, and even talking about doing races and road trips together.
I’m so happy to see these guys FEELIN’ IT again, and am blessed to be a part of their rediscovery of the joy of running.  Speaking of that Sunday High Park group, we REALLY would love to see more of you—of EVERY experience, goal and speed level—join us on Sundays at High Park this winter.  What are you waiting for…an invitation? Fine…you just got one ;o)
  • More Consistent RHI (Running Health Insurance) If you are a Marathon Dynamics runner, or have been one over the past 4-5 years, you know about RHI – Consistent Power Walks, “Jiggity Jogs” and Run-Specific Strength Work—every week, every month, and evRHIery year.  Being a Dynamo (defined as an energetic person, or a machine generating constant electrical energy) through living a dynamic lifestyle, especially as one ages, is the critical foundation to future running success (click on the RHI icon at the bottom of this newsletter for more info if you like).
This past year was the first one in many that I actually slipped from my steadfast RHI routines.  Not much, not for long, and not often, but enough that I’m now convinced that was why I wasn’t able to see my spring and fall running seasons through race day completely healthy.
I’m even going to augment my renewed commitment to RHI with a new initiative.  ‘Stand & Stretch” breaks every 1-2hrs of office time, focusing on hip and hamstring mobility and flexibility, to counteract the tightness, soreness and weakness in those areas caused by perpetual sitting.

These are mine.  What are YOURS?

If you take nothing else away from our e-newsletter, please find five solitary, focussed, undistracted minutes, to figure out exactly what your totem pole of running success priorities will be this season.

Think ‘em through – determine them.  Write ‘em down –  commit to them.  Start ‘em up – NOW!

(or by mid December at latest, so you have momentum BEFORE the Holidays arrive ;o).



Coach Kev

- 2011 Ontario Masters Marathon Champion

- 2012 Canadian Masters 1/2 Mara Bronze

- 2013 Ontario Masters 1/2 Mara Champion

- 2014 Ontario Masters 15K Champion

- 2014 Ontario Masters 1500m Champion

- 2014 Canadian Masters 40-44 5K Bronze

- 2015 Ontario Masters 1/2 Mara Champion

- 2015 Ontario Masters 30K Champion

- 2015 Canada Running Series - 2nd Overall Master

Kevin Smith is a full-time coach with Marathon Dynamics and a sometime elite masters distance runner, water running enthusiast, (hyper) active elliptical trainer-er, life cycle-ist, inline speedskater, hockey player, power walker, hiker, reluctant rock-climber, and skinny gym-monkey when not enjoying family time with his wife Sherri and son Sebastian


5 TIPS TO A STRONG COMEBACK

By Coach Jennifer Faraone


ComebackIn a snap, I went from being in top shape to joining the couch potato community. I was a hard-core athlete to suddenly having a hard time walking up the stairs. It’s been around 6 months, and fortunately I’m beginning to regain it all back.  What’s been the best part of this experience? A greater confidence in my body’s ability to bounce back from setbacks, AND a newfound appreciation of the benefit of complete rest and adequate base training.

As some of you know, I suddenly experienced significant and painful symptoms in my chest while racing the Hamilton Half Marathon. I was forced to take a month off (no exercise whatsoever) and oddly enough, I didn’t go stir crazy. 

I was patient. 

Part of my sanity was due to my readiness for a break; the other part was my wisdom kicking in (this wouldn’t be the first time that I’ve had to bounce back!). As my body healed, I slowly started exercising - starting with 1 day of 20 minutes of light activity followed by 2 days off. Over the next few months, I progressed to exercising 3, 4 then 5 days a week. But, no hard efforts allowed.

I was patient.

Finally, in late March, I was able to start throwing in some moderate intensity workouts. If I tried to go too hard, my body would quickly remind me that I was not yet ready.

I was patient.

It’s now early May. Am I able to execute the same hard workouts I was accustomed to last year? Not quite. But on the plus side, I know that I am getting much stronger, fitter, and faster.Proof? I just won (female) the North Face Endurance Challenge in New York State in the half marathon (trail). I was also 11th overall (I like chasing the boys). How did I manage to regain my fitness after all these months? Truth be told, I’m not exactly sure! But I think that it was a combination of the following:

  • Focusing on what I can do, rather than what I can’t.
It’s so easy to think about what we are not doing, the fitness lost, etc; that just creates negativity rather than optimism. I just continued to stay focused on my progress and felt grateful for the activity that I was able to do.
  • Keeping busy!
I filled my time with other priorities that had been on the back burner during my training days-this enabled me to feel more balanced, fulfilled and happy.
  • Running free!
Not having a structured plan to follow worked well, as I simply ran when I felt like it, and when it was convenient (remember those cold winter days where you wanted to stay in bed?). It was also very liberating to not be tied down to a structured plan. Disclaimer: my coaching skills came in handy to help determine appropriate runs and I’m a good self-motivator to get myself out the door!
  • Setting new and fun goals.
Knowing that I couldn’t work on top-end speed but could run long and slow, I decided to pick races that would be amenable to this. And why not do a few races that I’ve been longing to do? On my list: a ½ marathon trail race in NY state, a 37k trail race in the French Alps, Cabot Trail Relay and hopefully a 50k race trail (says the girl who has yet to run a marathon!).
  • Establishing my base.
This point should not be underestimated. It’s so easy for us runners to jump straight into harder workouts, wanting to push ourselves further. I’m certainly guilty of this, only to end up injured or feeling burned out. This time, things were different; my injury forced me to hang out longer than ever in the foundation or base phase-even with my cross training activities. This resulted in feeling rested and allowing my body to regain the necessary strength and resistance.
And once I was ready to start moderate intensity workouts, I resisted the urge to start doing intervals, but instead focused on steady runs with a slightly more challenging pace. I’m only now starting to do KM repeats. Do I have that top end speed back? Not yet, but I’m not planning on doing any 5K soon; but I am close to my half marathon pace I think! And I’m still feeling rested.

Finally, the other factor is BELIEVING. I simply chose to believe that I would come back strong – if I wanted it (after all, it is a choice).  Whereas some may focus on the fitness lost and be discouraged with age creMLTBeping up, I figured I had just as much chance of a comeback as no comeback.  

So why focus on the glass half empty? I would much rather have hope and have something to look forward to, only to be proven wrong. I would have more fun in the process, compared to if I just admitted defeat.  And you know what? I’ve been having a blast. And getting stronger, fitter and faster!

 Jenn Comeback


Jenn F

Jennifer Faraone is passionate about others being active and achieving their athletic goals, whether that be road races, trail events , duathlons, triathlons or anything else that makes them sweat!  In addition to coaching she also leads a series of trail runnjng clinics and retreats (click here).
 
She has recently published her first book The Athletic Mom-to-Be: Training your way into pregnancy and motherhood (www.athleticmom2b.com).
 
She also enjoys racing while having a smile on her face and happens to win a few races here and there (she's much to modest to mention her PBs of 35min for 10K, and 1:18 for Half marathon).


RUNNING INJURIES:

Things they didn’t teach you in high school

By Kirsten Jones, Totum LS Physiotherapist


Run on beachChange comes to every sport, even in a sport as simple as running. As with everything in medicine and sport, commonly held perceptions on how to train change with new research, thus enabling different training protocols to be developed.

What we were taught in high school in terms of training has changed, and what is held as the absolute truth changes every decade it seems. It takes a while for us to change habits, especially habits that are so carefully taught to us.

Here are a few examples of running protocols that have been adapted to reflect research from the last few years.

1) Warm up: a warm up is important to prepare your body for the upcoming workout. If you are just doing a short run, your warm up can be just a 5-10 mins light run, before your proper pace. If you are doing a very long run or a race, a warm up should be around 15- 20 mins consisting of a progressive jog, then some functional ballistic stretches – movements that are similar to actual running, like bounding, walking lunges, and can also include progressive acceleration work, such as running 30m, up to 110% of the expected workout speed, with walking interspersed.

The thing NOT to do as a warm up, though, is stretching. There is evidence that concludes that stretching as a warm up has a negative influence on speed, strength, and explosive movement. Stretching is important to do – regular flexibility training will absolutely help with speed, strength, jumping, and injury prevention – but the stretching should be done outside of your workouts, not before a workout or run. Stretching before an activity doesn’t decrease the risk of injury, and some studies show stretching might even increase the risk. Having said of all this, there are always exceptions. For example, stretching before exercise is advisable if you have a tight muscle causing an injury. In that case, by all means, stretch the muscle before, but only that particular muscle, or whichever were advised by your physiotherapist.

2) Running surface: the presumption is typically that running on a flat surface, or even treadmill running, is better on your joints. Alas, not necessarily the case. Many injuries are developed from repetitive strain, a result of repeating the same improper biomechanical movement over and over on a flat, unchanging surface for a prolonged time. If you can change your run around, by adding hills, running trails, doing sprints, it means muscles and joints will be used in a different pattern. This can take away from the repetitive nature of running, and help minimize injury.

3) Frequency of running: Our bodies have to adapt to running longer distance, and we do that by gradually increasing a load in proportion to our body’s ability to adapt to the new load. If we go beyond that, we sustain injuries. I don’t think its news to anyone to increase distance gradually – about a 10% increase in volume per week is about it. The weekly long run should only increase by about 10 mins, week to week. What is interesting is a change in training pattern where rather than training with a couple medium runs and a long run, it’s thought to be better to run often, but shorter distances. Your weekly total distance should be the same, but spread over 5-6 runs, rather than 3-4.

Adaptation works by constantly challenging your body, but only within its capacity for change. Rather than cranking out these huge runs periodically, doing more frequent, smaller runs are more efficient for your body to adapt to. This is useful if you are changing a running pattern. If you are trying to increase your speed, train a new stride pattern (ie changing to minimalist running), train weaker muscles after an injury, or you’re simply a beginner to running, it’s found to be a safer, less injurious approach.

4) Hydration: water intoxication (yup – it exists) happens when too much water in consumed, and essentially dilutes the salts in our blood to a dangerous level. Its symptoms most commonly include confusion, fatigue, nausea, headaches, vomiting, and muscle cramps.

Hot RunWater intoxication is also called hyponatremia, and can have severe effects, leading to seizures, coma, and death. This is most commonly becoming a concern in marathons, triathlons and ultra-distance sports to the point where race organizers are even limiting the number of water stations—encouraging much lower water consumption than has been recommended for years.

You should take in about 400-800mL of water during exercise, although honestly this varies depending on the source you are reading. What you have to do is take in what you are losing. If you weigh yourself before and after a long run, you may notice you’ve lost 2-4% of your body weight. Many participants after a marathon or triathlon actually weigh more after a run, because they have taken in too much fluid. This drop in body weight gives you an idea of what you should replace, though.

What this means in reality is that on a non-heatwave day, on a run of less than 60 mins, you likely don’t need any extra water. Drink something before you leave, and when you get back, but you don’t need anything during the run. Stop with the running water belts – you likely don’t need it, and honestly, they’re really annoying to run with anyhow. All you need is a TTC token/cab fare stuck in your shoe, for those times when running back just isn’t going to happen (I swear, I’ve never had to use it!)

5) Cross Training: If you are training for a race, it doesn’t just have to be just running. Cross training is great to do for a couple of reasons. You can decrease the repetitiveness of your training with cross training, thereby decreasing some risk of injury – and we all get a bit sick of running sometimes, so mixing up is a nice change. If you are training for a race, you can exchange about 35% of your workout for a cross training activity.

In terms of physiological load, 1km / 5mins running is equal to about:

– 10 mins outdoor cycling/spinning

– 7.5-10 mins cross country skiing

– 5 mins aqua jogging

– 5 mins swimming

If you are injured, complete rest is seldom necessary – you’ll help your return to running by doing a cross training activity that doesn’t cause pain. Try something new, and move away from all our previously held notions. As with everything, you have to do what feels best for you. I have had patients who refuse to stop stretching before a workout, because they know they feel better after if they’ve done it. I’m not going to pull out a study and argue with them. Do what feels good, but temper it with some of the new approaches.

Adaptation: we all have to adapt…even Monsieur Sauve, my old gym teacher back home.

Especially Monsieur Sauve ;o) 


Kirsten J

Kirsten Jones is a Physiotherapist at Totum Life Science.

Certification:  B.Sc. PT, University of Toronto, B.Sc. Kinesiology, University of Waterloo, with a focus on ergonomics

Experience: Kirsten graduated physiotherapy from the UofT (2002). She has successfully completed several post-graduate certifications, primarily in manual therapy, and continues to focus on her ongoing education.

An active participant in sports herself, Kirsten has always been a competitive soccer player, an avid runner, and recently began participating in sprint triathlons.

MY ONLY GOOD ADDICTION
Anonymous
 
The article I wrote in our last big newsletter called "From Hurt, For Health, To Happiness" about my own and others' involvement in running being rooted in harrowing personal experience (click here if you'd like to read it), inspired a lot of feedback from our community.
 
A few runners even wrote me back with their own stories.  Some of whom asked me not to publish them, while others asked to remain anonymous if I did so.  Here is one such submission that I would like to share with you all. The author hopes it resonates with, and even helps, other runners who've gone through, or are going through, rough times. 
 

Addiction

I began running in elementary school at a charity run, surprising everyone (including myself) by outrunning all but one boy. It was the first time I received attention for any accomplishment doing wonders for my self-esteem!  I was a small, very average student with tall super smart friends. Running gave me a chance to shine a little bit.  I also was a "sensitive kid" (a cry baby) and running seemed to toughen me up emotionally.

 I continued to run all through to high school getting faster all the time. I managed to get my 5km time under 18 minutes once, collected a few provincial competition medals and competed at the national level in cross-country. I found the more I ran, the more I could focus in school.  I went from a B student to an A student. I ran varsity at the beginning of university; but admittedly the social butterfly in me took over and my heart just wasn't into it.  I was the number 3 girl on a team of 7 cross-country runners at a big university.  Often I was late for practice and I even slept in and missed a race once—yikes! So I decided to quit before I got kicked off the team, and I emerged onto the Montreal party scene like a 'bat out of hell'.

Seriously, my descent into the after hours club life was so easy.  My endurance made me very well-suited to all night dance parties, and party people are so friendly—like me!

Within a year, the list of drugs that I had experimented with was way longer than the substances I had not tried.  My absolute favourite was cocaine. 

It was the feeling of the runner's high times ten! The "come downs" were terrible—worse than any tough workout I've ever run.  You become sweaty, jittery, paranoid, and depressed.  I quickly learned that I could take "the edge" off by binge drinking through the "come down" until I passed out (blacked out).  This soon became my regular weekend habit for the rest of my university years. 

My habit was expensive, so upon graduation (I passed with mediocre grades) I decided it would be best if I just moved in with my coke dealer.  We lived together and were romantically involved for the next three years.  At this time, the only healthy habit I had was running.  Although I was in poor health and drank most days of the week, I still ran (well, jogged) 2-3 times per week. I also dealt with a lot of depression...not surprisingly.

My first job moved me to Toronto. I broke up with my dealer boyfriend and Ieft Montreal, bringing my bad habits with me.  I quickly made friends in the Toronto club scene and all was well...until it wasn't.  I can't remember the exact order of events...but a close party friend killed himself, I fell on my face while wasted, ending up in the hospital, and then came the DUI….screech!  

In order to get my driver's license back, I had to pass a series of random drug and alcohol tests over a 6 month period.  I remember being furious about this because how was I supposed to get to work as a commuter, and then crying because I didn't know what I was going to do on my weekends? It was then that I had a Scarlett O'Hara moment: the one where she is crying on the stairs at the end of the movie and she suddenly remembers that she can go back to "Tara"...except for me I remembered I could go back to running.

I joined a free running group and set a big goal.  I arrived at the track weak and waif-like, but I was determined that I was going to run a marathon in 6 months.  The coach was unsure, since I had never run farther than 10k before, but I was persuasive.  I loved the training, I felt happy, and my addictions lessened.  However, I had learned that there was a pattern to the "not so random" drug and alcohol testing, so I was able to keep partying if I timed it right.  I was very candid with my coach about my addiction issues.  When we first started, my goal each week was always to keep my mileage higher than the number of drinks I had in the week.  As the marathon training progressed, that just happened naturally.  My marathon debut was a 3:15...I was elated and I bawled my eyes out at the finish line. 

Running continued to be a focus in my life over the next few years.  I had a string of PBs and my addictions continued to be less of an issue. Unfortunately, my progress and enthusiasm for racing was halted due to injury.  I continued to run regularly mostly for my mental health and fitness up until pregnancies however.

My pregnancies were bad--nonstop nausea and depression. My second pregnancy was worse than I could ever have imagined! 

The nausea was relentless, and the depression in the third trimester came on so severely, that it felt like I was coming down from a cocaine high for 27 days straight. 

It was nonstop crying and I was unable to work. I was no longer sleeping and was in a state on constant anxiety and sadness. Scientology wasn’t going to get me out of this one Tom Cruise!

I was put on more anti-depressants along with multiple doses of Ativan a day.  Ativan is highly addictive, but we saw no other options at the time.  After my second was born (healthy but tiny) it took me 6 months to break my Ativan addiction. 

Running again with my baby stroller was a main source of healing for me through another postpartum period and provided addiction recovery.  I remember praying during my second pregnancy for help, and promising that I did pull through and am happier and healthier than ever!  I changed jobs and now work in the health and wellness field.  I organize volunteer run clubs for kids and fitness training for my coworkers, which I find very rewarding.

I have been with Marathon Dynamics for a several seasons now and I am loving it! 

Keep CalmI never really completely solved my injury issues, but they don’t really bother me like they used to, because I am now mentally tougher.  Besides, broken crayons can still colour.  I find that being sincerely grateful that I can run, and that I am generally healthy, helps a lot.

When people ask me why I run, I usually tell them because it "calibrates" my life.  Running has truly played a major role in counter balancing my sensitivity towards depression and substance abuse. The natural dopamine high lifts me and keeps me out of trouble (for the most part).  Running is my only good addiction and I'm not willing to give it up anytime soon.



Marathon Dynamics News

Training Plans, Coaching, Group Runs & More


Coached Intensity Training Groups Start SOON!

4 great groups, including 2 indoor & 2 outdoor options, at locations from east Toronto to Oakville. 

Register by Dec. 9th to secure your spot!

Click here for complete info. All sessions are 6:30-8pm, unless noted)


High Park Winter Monarch Park Indoor 


“Meet, Greet & Move Those Feet” early bird kick off starts Dec. 1st onward:

Free sessions for 1 mile trials, informal intensity workouts, or just a social run, and “live” coaching consults too.

Tuesday, Dec. 1st, 6:30pm – Oakville (Physical Edge), Pub Night at O’Finn’s Irish Temper Pub to follow at 7:30 ;o)

Wednesday, Dec. 2nd, 6:30pm – West Toronto, High Park (Grenadier Restaurant)

Thursday, Dec. 3rd, 6am & 6:30pm – Central Toronto (Monarch Park Indoor Track).  Note: $10 user fee applies, unless planning to be part of either of our Monarch Park Training Groups.  If so, please arrange your facility user pass (either 10 pack, or 3 or 4 month pass) upon 1st arrival. 

Click here to email us for more info on Monarch Park fees



Thanks Sponsors!

Much thanks for the continued support of our returning sponsors: Mizuno, Excel Running Series, Toronto TRUE Running, Recharge With Milk, Physical Edge Physio and Totum Life Science (click here, then click on sponsor logo for further info for further info). 

Your generosity has enabled us to be better coaches, and to provide much added value to our runners lives.


New to Marathon Dynamics?

We feel that on every front—from our staff, to our systems, to our services—we can provide the best training plans & personal running coaching, and deliver the best results, for the best price.  To find out more about how our Customized Training Plans work, please click here, and if you’d like more information on our Personal Coaching Services, please click here, and to find out more about who our coaches themselves are, please click here.

* Initial Testing for new Customized Training Plans is available at all sites thru the months of December and January, but please call/email to notify us of your attendance at least 24hrs in advance (alternatively, self-testing is an option...click here for further instructions).

Want to talk shop re: your goals and plans for next season?  Best time to reach Coach Kev for a free consultation is before Dec. 15th (10am-4pm).  After that, we kick into gear and things get a little crazy, so call soon: 905 891-3197 or click here to email me.

                                        MLTB


Your Faithful Marathon Dynamics Coaches,

Kevin, Jason, Jennifer, Lawrence & Sarah


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In This Issue  

Thanks MDI Sponsors!
Totum Lifescience

Physical EdgeMizuno Logo

Recharge MilkExcel Running Series

TRUE Running

Ready For Winter?

 Wave Rider 19

Warm Up Your Run

 Breath Thermo

3 Great Shops in the GTA!

East - Energia Athletics, 164 Danforth Av

Central - The Runners Shop180 Bloor St W, Toronto

West - Black Toe Running, 95 Bathurst Street, Toronto


Dynamo Newbie Rocks It!

Marathon Dynamics, and Coach Kevin, took me beyond my extensive reading and personal attempts to apply what I've read and enabled me to achieve a personal best time (1h24min) in the Toronto Waterfront Half Marathon) I wouldn't have believed possible--8 MINUTES!

They did this through creating a customized plan and then monitoring and adjusting it and encouraging me every step of the way.  MDI coaches without overcoaching, and provides a great social environment enabling the runner to achieve their goals!

Mark Clingen

 Mark C

Roya Ali-Khanbegi  

I started running 3 yrs ago & 2 yrs ago joined MDI. I’ve had my ups & downs, and when i wanted to stop because of a disappinting race result, Coach Kev encouraged me to stay focused and adjusted not only my training plan but also my goal. In addition, I have an amazing Thursday morning group who I look forward to train with, and has kept me motivated… 3 yrs ago I ran Scotia half in 2:22:02 and today I ran 1:55! Whoot Whoot!

Roya AK


Janice Morris - True Dynamo

Through Marathon Dynamic's program, I've come back from pregnancy as a stronger and faster runner. I've gone from bed rest to personal best, qualified and ran my first Boston Marathon 6 months after giving birth to my third child and just recently ran a half marathon PB (1:39 2015 Waterfront Half)

 Janice M

New MDI Runner Andrew Auerbach  

"I have a hectic schedule and couldn't commit to fixed group runs. Kevin created a customized training plan for me and was always available for e-coaching. Marathon Dynamics prepared me to qualify for Boston with a PB of 3:11. Even better I beat my marathon time last October by 22 minutes! I'm looking forward to working with Marathon Dynamics for Boston. I know the group work would have been ideal but Marathon Dynamics was able to tailor a program around my needs."

Andrew Auerbach


Dynamo Runners RULE!
"I just wanted to say THANKS!  Without you, your help and support, I never would have improved this much.  You went the extra mile with me (pun intended!), by giving up a lot of your time to teach and coach me through each and every concern I had (which I know were many!).  You believed in me that I could accomplish my goal…and made it really easy - all I had to do was to follow your program.

I am truly grateful and you have made me a better runner!"

Dynamo runner David Gauthier, who has improved his marathon by almost 45 min since joining Marathon Dynamics, recently running a 3:05 this fall to qualify for Boston!

Dave Gauthier

This just in...

Don Campbell

I would like to thank Marathon Dynamics for designing a customized training plan. Coach Kev provided me with e-coaching which made my dream of qualifying for Boston a reality. I am so proud of my accomplishment and know I could not have done it without MDI. Thank you very much!!  Don Campbell
First Time's a Charm  

What an amazing weekend and race in New York City! I finished in 4:37, and can't imagine another race topping this one! I could not have progressed this far without your help. I kept with the program and it really paid off.

Thank you again for all your help in preparation for this all season long!

Marathon debutant Cathy Annetta

Cathy A 


And Rave Some More!

"Marathon Dynamics coaches offer a positive focused atmosphere for people at a variety of skill levels, which is something I very much appreciate. Their friendly encouragement has worked like a tonic to inspire me to push through my own obstacles and reach my traing goals. This is one of the most intense activities I’ve been involved with; I get to with feel the burn and the joy...marvellous!"
 
Jacquie Jacobs - qualified for Boston at her debut marathon in her 1st season with MDI

Jacquie J

Another Success Story  

I'd achieved some success making my own training plans, but I felt I could improve and didn't know how. With the experience, knowledge, and technical expertise of Marathon Dynamics, I've been able to bring my half marathon PB from 1:48 to 1:34!

I also ran my first marathon, and I'm heading to Boston next April.  If you have the drive and determination, MDI can take care of the planning that ultimately produces your dream results. You'll marvel at coach Kevin's ability to assess your fitness and predict your race day results. You'll arrive at the starting line feeling super confident and ultra-prepared.

Kristin Dalzell after her 1st year with MDI

Kristin D


New Dynamo Derek Gracias

Thanks to the structure, coaching and environment the MDI team offered, I was able to complete my first marathon in 3:18 in October 2014.

The initial benchmarking and comprehensive training plan allowed me to measure my progress and kept me focused on my goal.  The support and encouragement from Kevin and the team of MDI coaches was instrumental in improving my technique, speed and most importantly, mental sanity as I approached race day.

I would recommend Marathon Dynamics to rookie and experienced runners alike looking for a great environment and great results.

 

Marathon Dynamics Runners Rave  

MDI Rocks! Why? The Personalized Training Plan and the Weekly Group Coaching. I did both. The result? 18 weeks later I qualified for Boston! The Plan was personalized for me, advocated cross training combined with a sensible number of non running days and was easy to follow. So I was realistically able to manage life outside running. And bonus...when I needed my Plan to be tweaked (due to really rough winter weather) it was easily done.

The Weekly Group Coaching got me ‘out there’ with other runners (of all abilities) and my professional MDI Coach. The coaches are runners too and were adept at keeping me on track (literally!) with my Plan by providing encouragement, advice (by email, phone or in person at the weekly workouts) and good jokes! Boston here I come!

MDI Runner Katie Thomas improved her marathon PB by over 15 min and qualified for Boston

Katie T


MDI-er Fulvia Manarin

Thanks for all your encouragement! Every season the training plan you create challenges me ever so slightly that I don’t realize it. I love running with my BFF’s and being a part of an even bigger great running group: Team Dynamo!

Since I joined MDI, I've improved my Personal Bests every season. Kevin has been instrumental in offering advice; not just about the running, but about all factors involved in successful marathon training, such as nutrition, good sleeping habits, appropriate dressing, and injury prevention. 

Long time Team Dynamo runner Fulvia Manarin, who just ran her all time PB of 3:28 at the 2014 NYC Marathon

New Dynamo Giselle Disimone  

Because of Marathon Dynamics, this has been the best running season on record. I have been running for many years, but never with a specific goal or training plan. This year I decided to set my sights on an 1:45 ½ marathon, never having run faster than 1:51.  With the encouragement, support and superb, easy to follow training plan I received, I was able to achieve my goal. Running the half in 1:45 was fantastic. Now onto 1:40 or less!

Thank you Kevin (and Kristin) for a fantastic season. I truly appreciated all your encouragement and support.


Immense Improvement!

I SMASHED my PB by over 14 minutes it in 2hrs9min!

Truly, truly unbelievable. I had to dig SO hard...I really don't know where it came from. So emotional and so exhausted!

Thank you SO much for all you've done for me over the last few months, I honestly couldn't have got to where I am now without your guidance and support. It had been amazing and you've helped me find a strength - both physical and emotional - that I didn't know I had.

MDI Newbie Michelle Cleave

and even more!  
“Thanks to Kevin Smith and the Marathon Dynamics approach to training, I was able to fulfill a personal dream - to qualify for the Boston Marathon.  By joining the Marathon Dynamics team and following their program, I was able to improve my marathon PB from 3:57 to 3:19 in just one year!” 

“Even more important to me is that Kevin works really hard to foster a friendly and supportive team environment throughout training and coaching sessions... As a result, I have been able to establish incredible new friendships with some great people that share my passion for running.” 

New Marathon Dynamics Runner Harvey Foote

Harvey F 


Getting Faster For Years!

"I was so thrilled that you were thrilled. I could feel your genuine excitement. And you validated my sub-45. These are true traits of a high quality, caring, and remarkable coach: my preparation, my performance, and the personal attention that you give each and every one of your clients"

Long Time Dynamo Jackie Gallant, after improving her 10K PB by a full 3 minutes, running 44:39!

Audrey Danaher  

Signing up with Marathon Dynamics was a great decision for me. It helped prepare me mentally and physically for running the NYC Marathon, and provided the opportunity to meet some extraordinary runners, especially on track day, dark and early.  The whole experience of the training was great and gave me the confidence to do NY.

I could not have done this marathon without it. What worked especially well for me in particular were the bits of advice you gave on track day (eg sleeping) and through your web site.  Most important though was the encouragement for us to do our best and a belief we could achieve our goals. 
 
You taught us that the race is something to enjoy, and that I did.  Many thanks!


MDI-er Susan Kallsen

"if you follow the program you WILL get results. By following my Marathon Dynamics program faithfully I went from a 4:15 marathon to a 3:52 marathon and on to qualify for Boston. I then successfully used that program for a number of repeat performances (so it wasn’t just a “fluke”). The results are in the program – you do the time, you will see the results. And remember, if they say jump, you say how high!"

MDI Runner Benoit Keppenne  

"8 months ago I was immobilized on an hospital bed with severe injuries suffered in a horrible motorcycle accident. I just ran my half marathon in 1:29--an 8 min PB!

This would not have happened without MDI's help. The personal plans are very effective at keeping you focussed & the camaraderie of the group running sessions and coaches push you to the limit without you even noticing it!"

Benoit K

.

A Happy MDI Runner

You really have brought me to a place I never thought I would see. I never imagined I’d be able to deliver the race result that I did this past year. I’m still in disbelief of the time in fact!  I've vastly improved through your coaching.  You took me from a 4:02 marathon where I thought I left everything I had on the course down to a 3:19 in 3 years – with a Boston Q to show for it as a bonus!"

Ken Moscoe

Ken M

Long-time MDI runner Susan McCallum  

You are a genius! Your plans are magic. Do the work, run the race and get the time you worked for! So happy. 49:03 is an "age equivalent" PB for me!

Thanks MDI...you've never let me down!


Jumpin on the praise train

"MDI does a fantastic job of tailoring your training to you. The plans are very detailed, the support is fantastic, and the results speak for themselves. Kevin really knows his stuff and his approach is both resolute and flexible at the same time. I look forward to working with them again to take the next step in my running.

MDI runner Glen Way improved his marathon PB by over 10 min in his first year with MDI (3:08 for a Boston Qualifier)

Glen W

Bev Whelan - 3:07 debut!  

"Marathon Dynamics’ training program showed me that if I run the race the right way, I can break 3 hours.

My first marathon was painful, but the training for it was a lot of fun, and I would definitely recommend Marathon Dynamics to anyone. Whether you’re aiming for a particular time, or your goal is just to finish, the coaches will design a program that will help you safely and enjoyably reach your goal"


Better Than Ever!
A big THANK YOU to you and the crew for your invaluable coaching in this training cycle.
 
At the NYC Marathon (2014), in crazy windy conditions on a tough course, I ran a Boston Qualifier (3:20)!
After years of declining results, am in better shape now than I was 5 years ago.
 
This is all thanks to your plan and group workouts, and the mantra of NEGATIVE SPLITS and STRONG FINISH in long/race pace runs. You sure know what you are doing!
 
- MDI Dynamo Rookie Peter Malakhov
MDI Runner Stephan Steen  
"I had run 10 marathons and really needed something extra to boost my performance level if I was ever going to qualify for Boston.  With the help of MDI I managed to shave over 13 minutes off my PB at the Mississauga Marathon!  Without the MDI program and their support I could never have done so well"

MDI Rookie Trevor Brown

"Your insight, training and expertise these past 20 weeks have been very valuable and have helped to make this accomplishment possible. 

I really enjoyed the team workouts and learned quite a bit about the running process that I was otherwise ignorant to, and am certain it will help to continue the improvements in my personal running as look forward to more challenges. Thanks again Kev for your insight and support"


Midtown Dynamo Tara O

I have to say joining Marathon Dynamics has been a great decision for me. I was initially intimidated by all the great runners in your crew but I wanted to get better so decided to go for it. I have had a great time and feel like I've improved over the last few months. Everyone has been so supportive and you have been an amazing coach.

Tara O'Hagan - ran 3:55 PB at Marine Corps Marathon

Tara OHagan


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