And Picked Up Speed From There!
The past five months have FLOWN by - kind of like you guys do with fierce finishing kicks at the end of your races...
Well done and well run to all!
We hope you've been enjoying a few short weeks of relatively relaxed, free and flowing running to recover from your big training and racing efforts, and to build momentum for next season too.
Don't look now, but that's just around the corner..
It’s become our tradition in between seasons, to step back from the technical, informational, objective bent of our in-season missives, to gain some perspective during the physical and metaphorical breath catch, and focus more on the heart, soul and spirit of running, and what it means to us. We sincerely hope you’ll read and enjoy our stories.
Before we announce what's in store for Marathon Dynamics in 2018, invite new runners to join us, and current Dynamos to return starting Dec. 4th onward, we wanted to provide you with a quick recap of all that's happened with MDI's Team Dynamo this past summer and fall.
Especially if you haven't been keeping up with us on FB (and if so...why not? Click here to join!), but even if you have, check it out - it's been quite the ride!
There were 100+ incredible achievements by our intrepid crew, including huge all-time PB's, Boston Q's, and best-ever age category placements. There have also been remarkable comebacks, entertaining and informative presentations, fun pub nights, great group workouts, enjoyable weekend long runs, and inspiringly selfless acts of teamwork to boot.
FYI – For all of you who signed up for our “Guess Your Time To Win” contest at the Waterfront Marathon Expo, waiting patiently to find out who won – the wait is over!
Congratulations to Jonathan Strauss, who came within 0.4 seconds of correctly predicting his final chip time at the Waterfront 5K to win the grand prize – a $400 value package of Customized Training Plan & Coaching for next season! (note: times were adjusted proportionately for comparison based on race distance, so a marathoner would have to come <3 seconds of their prediction, and a half marathoner within 1.5 seconds. No one did ;o)
8 Great Summer/Fall '17 Highlights
(In chronological order - Click on pics for hi res)
1) June 3 - Streetsville Mile
We only had a few Dynamos venture out to Mississauga for this first time event (held in conjunction with the Bread & Honey races), but we wanted to highlight it for two reasons:
a) To recognize the fastest 1 Mile Trial done by a Marathon Dynamics runner in almost 20 years! Mark Clingen ran an incredible 4:51 mile (at almost 47 no less!) to finish 2nd in his age cat (second only to Coach Kev who ran a 4:46). Big props Mark!
b) we'd love to see it become a fixture on our Dynamo race calendar, since it dovetails so well with the start of the summer season, and "kills two birds" by getting that nasty 1 mile trial done AND a race too.
So after spring '18 is run and done, how about it gang...let's do it!
2) June 15 - Team Dynamo Rocks TO Ekiden Relay
A fabulous evening was had by all as three teams of enthusiastic Marathon Dynamics runners did friendly battle with 45 of the best running clubs/teams in the GTA and beyond.
Our mens and womens teams did phenomenally well, with our mens team placing 6th, and our womens team placing 9th, but the best part was simply getting so many of you together to support each other at this very unique Toronto running event.
Thank you all for your effort, support and commitment to our team!
3) Not So Lazy "Daze" of Summer: July & August
The midsummer period is often a little lower key, as runners are busy with vacations, family, other projects, interests and fitness activities. And though Dynamo runners certainly embraced all these, we kept engaged with our running and with each other in a number of ways.
As temperatures rose, our crew amped the enthusiasm up even higher with sizzling intensity workouts, group long runs, strong race pace runs, and lots of social gatherings for seminars, presentations, pub nights and more.
Here are a few pics of halcyon bliss in our purple world:
7) Nov 5 - Hamilton & NYC Marathon Weekend
Wet, Windy and WONDERFUL!
Apparently nothing could get in the way of our fiercely determined Dynamo runners just crushing it out there on the race courses in Hamilton (mainly) and NYC Marathon (and Angus Glen even ;o)
Despite the less than perfect weather most of our crew had phenomenal races. For a rundown of three dozen of the shiniest performances from our all-star runners and a boatload of great picks, vist our FB page - click here
8) Nov 25 - "Purple Power Post-Season Party"
An Evening With Lanni Marchant
That's right, it hasn't even happened yet, and we already KNOW it will be the Toronto running scene social event of the year! Well over 100 are confirmed to attend this very special event, as we fill every seat at the Granite Brewery to celebrate with our fellow runners, coaches and this remarkable Canadian runner!
We're very much looking forward to an evening of great food and drink, enthralling stories, amazing awards and draw prizes, and a presentation by Lanni - Canadian Marathon record holder, Olympian, national champion, criminal lawyer, feminist, advocate, role model, writer and so much more!
If you want on the waiting list last minute - click here!
Phew! That was just the last 5 months...
Can you imagine next year?
We can - Join Us Now!
For any of you who experienced injury setbacks this season (we feel for you, trust us!), and weren't able to complete your goal race...
This one's for YOU!
3 amazing comeback stories of Dynamo runners who decided "It's not over until I say it is!", and returned from serious and/or prolonged injury to run better than ever.
I joined Marathon Dynamics in 2015 to specifically train for the marathon that never happened. It was my first ever marathon. I had been a runner for a while but never pushed the distance as I found the training did not go well with my body.
In 2012, I trained and was ready to attempt my first marathon but got injured 2 weeks before the race so I thought I would join Kevin to help me with the training in 2015. I was very excited and was improving week after week all the way to running 36km in training. I was VERY ready to race and kick ass but unfortunately, three weeks before the race, my hip problems started again to the point of not being able to run at all. I was very disappointed, but determined to come back.
So my rehabilitation started...
Visits to my sports doctor, acupuncturist, chiropractor, osteopath, physio and lots of strengthening routines. This process was slow and painful from until I started to run again around March 2016, but very gradually and very slowly. In June, I had built my distance up to 8km and was ready to start training again but in one of my evening runs I felt a strange pain in my foot at km 3 but continued running until my foot was not responding anymore and had to stop and called my husband to pick me up as I could no longer walk. To my bad luck I had a stress fracture and had to stop all weight bearing activity for several weeks.
The only activity I could do was water running--one of the tools in the “Kevin” toolbox which I learned and practiced for several months which helped me maintain some level of fitness until I was able to run again late last year. I ran indoors through the winter only 3x a week and spent the rest of the week at the gym strength training and building muscle. In July of this year, I wanted to test my fitness and ran the Beaches Jazz Half Marathon in 1:43, much faster than I anticipated, despite the heat!
This race motivated me to up the training, so then I raced a 15 km in September in 1:08 and finally, the big race - Scotia Waterfront Half which I finished in 1:37:44 placing 3rd in my age group, only 30 seconds behind 1st & 2nd.
Back in February this year I had the best skiing day in my life – how can you beat doing moguls in the back bowls of Lake Louis, especially when you have a knowledgeable local guide who can show you all the amazing parts of that vast and beautiful mountain. In less than a second it all completely changed – I slid, tip of my ski caught a mogul, binding did not release, and I felt a nice clean pop… My right ACL (if you don’t know what it is, good for you, do not look it up!) was done for.
This unfortunate incident took me out of running for 4 months and started a long road to recovery that made me learn a handful of things that may be helpful for folks dealing with (hopefully much more minor) injuries:
· 1) Take care of your mental state: Running is a much bigger portion of your emotional well-being than you may realize, losing that may make you more susceptible to stress and even depression, as it did for me.
· 2) Do The Physio: It really works, but you need to follow the protocol (including the silliest parts of the routine) religiously, every single day and every single required rep, trust me, it will help.
· 3) Find a handful of activities that you like: If running is the love of your life and you lose it, no other activity will fill this void completely. So you need to find a handful of other things that you can enjoy enough to do them once a week, and do 3-4 of them each week.
· Match these activities to your run training routine: For me road cycling replaced long slow runs, elliptical stood up for OMPs (it is great for keeping heart rate up in the right zone), and pool running (thank you Kevin!) was able to deliver interval-like intensity
· 4) Find the upside(s): Use a break from running as an opportunity to improve your fundamental fitness (think cross-training and weights), and reset your gait (nobody is perfect!)
· 5) Take time: Push yourself, but don’t rush things, and listen to your body. Recovery may take longer than you plan for (and definitely longer than you wish), going too fast may set you back
6) And last and most important, surround yourself with a support network of specialists you can rely on and trust. For me it was our superstar coach Kevin who guided me along the way, wonderful physio specialist Rochelle Shapera-Gill who literally taught me how to walk again, and “running whisperer” Kris Sheppard.
Ed note: Just last week, Vadim returned to racing action at the Hamilton 10K, and ended up setting all all time Personal Best of 40:35 to place 2nd in his age cat. too. Well done!
Sam Di Bratto - Injury Can Make You Stronger
The hardest thing about getting injured (I found) is dealing with the fact that a doctor has given you a red light!
Stop running until you are healed.
It’s a hard medicine to take, but when you end up with a torn muscle, a concussion, or plantar fasciitis you have to eventually accept the tough love being delivered by the doctor. I know, these are a few of the injuries that I have gone through in the past few years. One injury is solved, and as soon as I am almost race ready, another setback.
I know I am not unique. When an injury happens my first impulse is “I can’t believe this is happening”. Once I accept the reality that I got injured, I get angry. Here I go again. So, I start to think of an immediate solution that maybe if I get a massage, or get some sort of treatment I can get back to running sooner rather than later. After all I think, “the coach says you don’t start losing some of your fitness until you’ve stopped running for at least 6 or 7 days”.
So, I try almost anything and the missed runs start to add up. When it’s not working and I see my goal race fading away, initially I start to feel bad. Get down on myself, and imagine that maybe running is not for me. Then I finally accept it: I’m injured and I can’t run. For me it has always been when I reach this point in an injury cycle that I have two choices. To spiral downwards and lose my fitness or to focus my energy into a positive direction and keep floating until I can start running again.
My last injury was plantar fasciitis and it took almost a year to heal. Thanks to Coach Kev, he inspired me to try pool running and coached me through the do’s and don’ts of how to pool run. During that time to stay afloat (literally!) I took up pool running three times a week to do my key runs; did non weigh- bearing cross-training, on other days, and ended my day with long walks. So, I was basically working out six days a week.
I haven’t always had that kind of determination after an injury struck, but in the past year I learned a couple of lessons. Primarily that the MDI motto of ‘mind leads the body’ not only applies to training and races, but also in recovering from injury and maintaining fitness. Cross training and strength training is not something to fit in between runs. Rather, they are pre-requisites to be able to run. I found that worrying about losing fitness would lead my body in that direction. But by adopting a lifestyle of taking actions that would make me a stronger runner during an injury helped me tremendously.
The end result and the lessons learned to my surprise is the attitude that I took during my last injury that made me a faster and stronger runner. Embracing the MDI ideals kept me afloat in dealing with my longest period of injury.
Two Love Stories, Two Trail Stories
By MDI Coach Lawrence Warriner
That fall, I was married to my lovely bride, Nancy. We were determined to do our own decorations and I said I had a vision of what we could do with the Lion’s Club hall at Ashbridges Bay. I saw unbleached linen cascading from the ceiling backed by tiny white lights. I saw pumpkins and gourds from my cottage as center pieces. Most of all I saw leaves of bright orange, fiery red and brilliant yellow covering the hanging linen in a beautiful mosaic. The day before the big day, everyone came together to gather the leaves. I knew exactly where we needed to go. We headed to the single track trails of the Don where I run every day. Two families coming together to join, share and find fallen beauty in the most beautiful place I know. The forest was spectacular, awash in deep crimson, burnt orange and yellows of amber and gold. Carefully applying them to our wedding canopy we created my “vision”.
To this day, I am teased about my “vision” and I laugh right along, but on that day, just over two years ago, we brought together two people in love, two families, and the trails I love were right there, overhead and sheltering me as always. The autumn is the most beautiful time to run the trails and as I did so yesterday my mind wandered to thoughts of falling in love in the woods, remarkable moments and how truly lucky I am.
Footnote: I was born in Toronto, grew up here and lived here all my life. I was raised in the old railway housing in Summerhill. The city is a big part of who I am and why I run. For more stories by Lawrence and/or to get in touch, please click here.
Lawrence Warriner
- owner/head coach at Toronto T.R.U.E. Running - Trail Running Urban Experience
- 1:13:19 half mara, unofficial all-time Can. 50+ record - 1:46:12 at the Around the Bay 30K - Other interests include: race directing, pool running, cycling & family time
8 Great Highlights - Summer/Fall '17 Review
But Why Purple? - By Kevin Smith
Not How Far U Fall - By 3 Dynamo Runners
6 Ways From Sunday - MDI Here To Help
2 Trail Love Stories - By Lawrence Warriner
My Running Journey - By Monica Lee
Marathon Dynamics NewsPrevious Issues:
"With MDI’s customized training plan, I’ve improved my race times and PB’d in almost all of my races. Thank you Coach Kevin for welcoming slow runners, like me. A shout out too to my fellow Dynamos who are all so friendly and very encouraging." Angelique ran a 15min PB at the Goodlife Marathon 2017
I use to run as a kid in school and loved it so much but when I developed asthma my mother made me stop. After graduating university, I started running again to clear my mind and feel like a kid again - it was and is my favourite thing to do so I kept going.
I ran my very first race (Sporting Life 10K) in 2013 and as soon as I crossed the finish line I was hooked! I ran a half marathon two weeks later (like any sane person would) and developed my first stress fracture. I continued to run in pain, and use the winter months to partially recover, then start back up in the spring. I would cover roughly 70K/week, but wondered why I wasn't getting any faster. Iwould complain to my husband who then asked around and discovered that the number one recommended running coach in Toronto was a fine gentleman by the name of Kevin Smith.
I met Kevin on one of the coldest days in 2016 and completed a mile trial with him. He was very informative and patient with me because my ultimate dream was to qualify for the Boston Marathon and at that time I was nowhere near the shape I needed to be in with two stress fractures. As a runner, every time I was pounding that pavement I would fantasize about running in the Boston Marathon. It would bring tears to my eyes each time I thought about it because it was my ultimate goal. I wanted my BQ more than anything and I knew how hard it was to achieve and felt at many times it was close to impossible.
Kevin put a training plan together for me and I was determined to nail each and every workout, since I knew that if I really wanted to achieve my running goal I would need to put my dream ahead of everything else and focus on it. My family and friends were very supportive although they thought and still think I am crazy but I was ok with that.
With Kevin’s help, guidance and support, I was able to achieve a PB in every race distance this season and after two marathons I finally have my Boston Qualifier! I simply cannot express in words how truly grateful I am to Kevin and his coaching team for all the valuable advice and support that was given to me. This life achievement has taught me that if I work hard enough and never give up anything is possible. It really is.
THANK YOU KEVIN from the bottom of my heart.
Tiffany ran Personal Best (by 27min!) of 3:30 flat @ Toronto Waterfront Marathon to qualify for Boston
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!
"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."
“After I ran 14 full Marathons and 2 half Marathons the last 10 years I felt that I needed help to develop my running performance.
When the student is ready the teacher will appear, and I was lucky at this point of my running life to find Kevin. Kevin is an intuitive coach who knows how to support effectively his runners and his training programs are tailor made for each individual.
I worked the last 5 months with Kevin and as a result I improved 29min my personal best time in the last Toronto Good Life Half Marathon. Kevin helped me to move to the next level! Thank you so much!”
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
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
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
If you're looking for a dedicated and truly caring coach that goes beyond expectations, Coach Kevin and Marathon Dynamics is it! I improved my 30k race time by 40 minutes in my first season. I have even come within 3 seconds of our goal for a half marathon.
My Oakville MD group is like family. There is no judgement and only encouragement, no matter how your workout goes. I leave every meet feeling confident. I am hooked and can't wait to get my second season started!
Dynamo Newbie Kristen Donovan set (big) Personal Bests at every race distance with us, from 10K to marathon!
As always, Marathon Dynamics provided me with an excellent coaching, by precisely assessing where I was at as a runner, created a training plan and gave me the advice, encouragement and motivation to achieve my targets. Specifically this season, MDI instilled in me a racing and a pacing strategy which helped me realize a new personal best in the Half Marathon. Thank you, MDI!
Sherlita DiBratto, set personal bests at both the 15K distance and the Half Marathon, improving her best time by over 5 minutes, to run 2hrs flat!
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.
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!
After 15 years of failing to achieve my goal of qualifying for Boston, Kevin and his team got me there after only one season of training. I would not have had the grit to maintain my pace on that final 10 km of the marathon if not for Kevin’s training, encouragement and support. Thank you!
“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
"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!"
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