I recently got a notice that said that I just hit my 15oth post. Not bad for my first year as a “blogger”…

I’ve really enjoyed sharing myself, my experiences and what little I know over the. It’s been nice to get into some debates and I’ve really enjoyed the feedback I get. There were a few times that I hadn’t posted in a while and when I did I received a few comments which kept me going. Thank you for that!

It’s interesting to note what posts resonate with people. One of the nice things with WordPress is the annual report they give you an idea of what the most visited posts are. And it’s not always the ones I thought would be popular.

One of the many reasons I started this blog was to connect with people and share stories and info about running. It’s mostly been one-way but I get that people are scared to share their stories and comments. I get it, I was like that. But this little exercise in public writing has helped me quite a bit. And I’ve connected with people who I wouldn’t have otherwise. So it’s not all bad!

These days I don’t post as much as I would like but I’m looking to rectify that. I’m also looking to start a long-overdue v-log series on ChiRunning 101. Stay tuned for the first instalment this week.

And here’s to another year and 150 posts around running and my crazy world. Hope you’re enjoying!

Homer might be wise to read these tips if he wants to win the race...

See below for some tidbits, blog posts and articles that caught my eye recently. It’s a worldwide edition!

From the UK, here is an article that explains the correlation between height/weight and speed. It has an interesting look at many marathon champions over the years and their “dimensions”.

From the US, here is a blog entry from Dr. Phil Maffetone about the new no pain no gain trends. Very interesting look at what’s better for you, slow or fast. Easy, he says to do it all!

From Canada and around the world, Blaise Dubois has put together a list of running injury specialists and their specialties. If you’re a bit of geek (like me) and want to know what science is saying about a specific aspect of running, check it out!

Blaise also has a recent blog post about running on snow. Check it out, maybe we’ll get some snow to run on shortly!

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And locally, Mike Stashin and I will be holding a ChiRunning Development Session soon.

This session is designed for experienced Chi Runners who are looking for help refining their technique. The session will include drills designed to cover efficient lean, forward momentum using the lean, pelvic rotation and speed. Questions regarding other aspects of the technique will be welcomed and answered during the session.

It will be held on Sunday, February 26 from 3-5pm at the Louis Riel Dome (1659 Bearbrook Rd, Ottawa, ON). We will be charging $20 and proceeds will go to SchoolBOX, a local registered charity.

To register, please go to https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=XE7NNPJBHRV3L

If you have any questions, don’t hesitate to contact Mike (mstashin@runeffortlessly.com) or me (info@ecinc.ca).

These might work as well...

A few years ago after a weekend-long swim camp I ran into one of the coaches in the shower after another gruelling session. Guys being guys, we made small talk so it’s less awkward when we shower under the same roof.

This guy had been a great resource all weekend long, providing some great drills and practical tips that I use today. All this while being friendly and authoritative at the same time…

I’ve always had a problem with getting the water out of my ears after long swims so I asked him if he had any tips.

He first gave me this perplexed look and then proceeded to provide his advice. I was waiting for some magical words of wisdom but none really came. His response was something to the effect of “tilt your head to the side and jump on one leg”. Wow!

In case you’re wondering, his answer works but it’s not at all what I was expecting. When you ask an expert, you’re expecting to hear stuff you never heard or you never even imagined. Most gurus that I meet these days will tell you that there are no real secrets in life, but putting hard work with sound principles will usually get you where you want to go.

Sorry for the anti-climactic story but it reminded me to K.I.S.S. it (keep it simple stupid!) when I was overthinking a problem during the week while swimming some laps.

Hope this helps, even if it’s just for a laugh!

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Here’s another great article by my friend and injury prevention guru Blaise Dubois.  This piece is about stretching calves pre- and post-run, a very popular practice with local running groups.

You might change your ways after reading this!

I got a few lessons on an otherwise normal Wednesday night. When I was taking my buddy’s two oldest skating, I got to thinking about speed on ice.

If you ever saw anyone skating with long blades, you know you can get some pretty decent speed on those things. Ever wonder why and how? Well I did…

It brought back memories of friction from grade 10 physics (or was it grade 12?)! The less friction, the better when it comes to speed and velocity. I’m not telling you anything you don’t know, really…

The same applies to running but most people forget that fact. A nice high cadence can really reduce the amount of resistance/friction. If you think about it, heel striking provides a lot of friction and time spent on the ground.

I got to thinking about the same principles when I was swimming last night. It’s not really about pushing yourself further and faster, it’s really about cutting the drag. It took me a long time to figure that one out.

Anyway, all that to say that when you’re out doing some form of activity, think about what provides resistance and ask yourself if you could do it for a few hours. The answer might be very helpful in terms of efficiency for the long-term/distance!

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Hot off the press! (Or so it says)…

See the link for some commercialization of some recent Harvard research by Lieberman. As always, there is some good and some bad. If you’re going to make the transition, please do it the baby steps way (gradual progress)…

But without a fail, every time I set out for another run in January, I was glad I did it. I love that the challenge helped me get out there a bit more than usual. Granted they weren’t marathons but 31 runs in January isn’t bad at all!

I actually did a few more runs on the treadmill than I care to admit but most were done in the spirit of time management and travel. No excuses, I know!

I want to send some shout-outs to some folks who helped a lot when it was getting cold: Katy, Jonelle, Sari, Tania and my brother!

I know a few people dropped out to injuries (what are those?), other commitments and the such. At least you tried folks. For those who stuck with it, I want to say congratulations! What are you going to do now?

Once the numbers are in, I will divulge a few of the prizes for the folks who completed the challenge. I know that pride should be enough…

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For those in need of another challenge, my friend Tania has announced a yoga challenge for February. Looks like fun!

I don’t want to be a Debbie Downer or Negative Nancy but sometimes it’s not easy to give up something you like and are accustomed to, even if you’re getting something very nice in return.

This week I traded in my old truck for a newer one. I was actually sad cleaning it out. (I never claimed to be deep but there is some depth to my shallowness).

I’m sure I will fall in love with this one as much as I have for the last ones but it won’t be easy to get over this one. And I doubt I will have a full-size picture of myself on the back of this one…

It’s also been a bittersweet week for another reason. I got another lesson in the fact that I’m not a machine anymore. I was trying to do my part to help another study at the University of Ottawa’s sports physiology department when I got a rude awakening.

As part of the trial, I had to insert a probe in my nose. Well my nose didn’t like it and I passed out. Out cold. For the first time in a very long time. I was unfit to continue the trial. It’s not the end of the world but I pride myself on doing just about anything.

Oh well, I will carry on with my head held high. And trust that old saying to be true. What are my other options, really?

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If you’re looking for another resource for better running, Dr. Mark Cucuzzella has just put out a new e-book. You can get it for free by signing up on his site, naturalrunningcenter.com.

Just google him for all of his credentials (it’s a long list), he’s a big proponent of ChiRunning and the minimalist movement. Never mind that they spell “centre” the American way!

The hands in action!

I’m very thankful for every public speaking engagement I do. I’ve been blessed as I’ve only been doing these gigs for the past few years and they are already multiplying.

I love to be able to share my views and some knowledge with folks. It’s rewarding and makes me feel very much alive. A lot of the time though, I have to pinch myself or really ask myself why people would come to hear me talk.

Don’t get me wrong, I’m confident in what I speak about. It’s just I find it still weird that people will make time and/or pay to hear what I have to say. It actually feels really nice!

Like a lot of things in my life, I’m self-taught when it comes to public speaking. I’ve seen a lot of great speakers and some really bad ones so I had an idea of what works and what doesn’t. And I’ve also learned to be myself as people can see right through you if you’re not sincere, even if it’s just 20 minutes.

And like other aspects of my life, I’m trying to get better. So if you’ve seen me speak recently and you have some feedback, I would love to hear it. Good or bad, I promise not to bite. And just as advance notice, I don’t know if I can do anything about speaking with my hands, I’m a Francophone!

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Halifax and Bridgewater folks: I’m coming back to an indoor place near you! My next round of ChiRunning workshops in Atlantic Canada will take place in mid-February.

I will be in the Bridgewater/Lunenburg area on Saturday, February 11 and at Stadplex Track, situated at Formation Halifax on Sunday, February 12. For all the details on either session, simply drop me a line at info@ecinc.ca

I did a talk about triathlon on Saturday and ChiRunning on Sunday, following the likes of Tommy Europe and Royce Gracie. There was a steady flow of folks around the booth the entire weekend and had a good following for both talks. Some of the folks even laughed at my jokes. What more can you ask for?

For the show, I partnered with the good folks at Aerobics First. Not only did they provide great company for the booth all weekend long, they also provided some cool shoes for folks to try and lots of expertise. A huge thank you to Luke and Dawn!

One of the many things I loved about is that most folks nod and say hi when you cross them on the street, in a hall or they come by your booth. It’s a small thing but it’s nice.

I also enjoyed a slower pace of life. No one seems to be in a hurry. And they loved to chat just for the sake of chatting. That was nice as well.

I got to reconnect with some old friends and saw a lot of Mount Allison graduates. So many old connections, so little time! Good thing I’m heading back shortly…

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For the folks in Ottawa, Mike Stashin and I will be doing an indoors ChiRunning development session in late February. This session will be around two hours long but otherwise very similar to our free Monday night sessions that we used to hold at Mooney’s Bay for the past two years.

There will be a $20 charge to cover admission and all the proceeds will be given to a worthy local cause. Stay tuned for all the details!

One aspect where she might have been lacking (and she’ll gladly attest to this) was in the cooking department. She would gladly mention when I was growing up that she wasn’t a big fan of eating and thus cooking. She would even go as far as to say that eating was a chore for her on most days. Where I got my love for both is beyond me…

Recently with some more time on her hands, my Mom has raised her game in the kitchen. Over the few months she has made multiple dinners for myself and other friends and has blown us all away. I don’t know where she got the inspiration but I’m glad. Healthy and yummy every time!

It just goes to show you that with some effort and a plan (or recipes) you can accomplish a lot in a short time. It also helps she makes more time for her new hobby but it has paid off a lot for her guests and my taste buds. Mom, keep up the great work!

I find the same can be applied to physical activity. Most of us are not natural athletes but if you start doing something (especially with instruction from a great mentor), you will see you can enjoy an activity and get benefits rather quickly. You’re not too old to try to enjoy something new, look at my Mom!

And I say a lot that trying doesn’t pay the rent. I might have to change my tune now…

Although I’m sure Mother Nature kept a few folks off the roads last night and away from our TweetUp, we had a great turnout.

The great folks from Daya Spa were gracious hosts, taking coats and boots so we could keep the floors clean. They were the stars of the evening as they offered massages and facials. Now that’s my kind of TweetUp!

We had a good cross-section of folks with a high concentration of chiropractors and yoga instructors. Some of my favourite folks! We had Dr. Isaac Cristoveanu talk to us about his world before I did a quick talk about ChiRunning.

I overheard some great convos and I saw some great connections being made. We also had some great prizes donated by Mark Laham and Dr. Kristy Lewis. Everyone left happy!

It looks like we will be holding another in late March, stay tuned for all the details!

I want to thank the talented Tania Frechette for all her hard work and the great poster. Also, Dr. Isaac was a great speaker and sponsor. It makes my job so much easier…

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As for my #31in31 challenge, it’s still going strong. I’ve had a few updates on my FB notes page.

I’m at #16 in 17 days so I will have to double up some day soon. Maybe this weekend when I’m in Halifax. It looks like perfect running weather when I’m there!

How are you doing my #31in31 folks?