shhh…Listen…your body has something to tell you.

15 05 2015

As a Coach, a major goal of mine is to encourage and develop an athletes ability to read their own body. Talent and work ethic only goes so far in achieving optimal performance. I aim to achieve this goal by putting feel at the forefront of a runners early season workouts, post race workouts, etc. A trend that I witness far too often occurs when individuals become slaves to paces and splits while the crucial data their body is sending their brain gets put on the back burner. This has been a belief of mine for many years but never have I seen it phrased as perfectly as by Matt Fitzgerald in the book Run (The mind-body method of running)

…New research has suggested that the best way to improve over the long term is to run almost completely by feel because our perceptions, intuitions, and feelings delivered to our conscious minds from our bodies through our unconscious minds tell us everything we need to know about how to run faster and farther, provided we know how to interpret these messages.

In my work I am fortunate to spend a lot of time observing and talking to the most accomplished runners and running coaches in the world,  and learning from them. I learned that the world’s best runners run by feel.  The best runners listen and talk to their bodies more effectively than the rest of us.

Practice is always two steps ahead of theory in running. Science never reveals the best way to train. The best runners do.


* Matt Fitzgerald states that many elites run completely by feel but, this does not mean that all beginners should do the same. Elites seem to have developed this understanding or connection with their bodies through many miles, years, and through trial and error.

Improving Race Performance

29 04 2015

As you may be aware, I offer personal Coaching Services through . We have runners and aspiring runners from all over. I am also still Coaching with Mississauga Track Club. There can be some pretty major differences between coaching young middle distance runners versus 5k or 10k runners but one similarity that I believe can be mutually beneficial for race performance is the addition of a pre race or pre workout uptempo run. Even before my own races you can catch me adding an additional 1-2 min pick up. I feel physiologically and mentally dialed in after performing this pick up and my body quickly adjusts to the injection of pace that a mid distance to 10k race can bring. Here is an article that may suggest there could be something to pre race pick ups/uptempos.


Terry’s Letters continued again…

18 02 2015


Terry’s Letters Continued

18 02 2015


Letters from my Coach Terry Goodenough

18 02 2015

The letters enclosed were from my Coach Terry Goodenough when I made my first Canadian National Team. The World Youth Championships in Debrecen, Hungary back in 2001. I placed 9th in my heat and ran a pb of 8:33. This had me ranked 31st in the World as a Youth. Terry requested that I open one letter each morning. He really was a thoughtful Coach and person and I am so glad I saved these letters. I have scanned some of them for some of you to read as well as Terry’s family. Scan0001

Stephaney & Adam Hortian Interview with Athlete Assist

13 02 2015


    Hi my fellow runners. Stephaney and I were recently asked by Athlete Assist to speak on the very important topic of funding (or lack there of)for amateur athletes within Canada and beyond. In previous interviews, Olympian Melissa Bishop as well as Jamie Adjetey Nelson spoke on this subject. Today, Stephaney gave her point of view from the prospective of a long distance runner who juggles the fine balance of a full time job and working within the community. I was asked to provide my angle from a Coaching perspective. This was a great opportunity for us to speak on a very near and dear issue to us and many other aspiring athletes and Coaches. We look forward to sharing the finished product with you once Athlete Assist has edited and added the video to their webpage. For now here are some very rough pictures and videos from our interviews that I and Steph took with our 1 mega pixel cameras haha;

Here is the Athlete Assist Facebook Page:



12 02 2015

I warn you, what I am about to say may leave you wanting to shake me through your computer screen. I have a confession to make…the truth is; I haven’t been all that bothered by the winter this year. Here are 5 reasons why I believe I have figured out HOW TO CONQUER THE RUNNERS WINTER BLUES;

1. Run with people! Remember people? The ones you see from time to time driving by you with a look of confusion and concern for your well being. Cant blame them though, you are a grown man in spandex and that will always get you some looks. Try training with a group like I do with the wonderful people at Health & Performance. If training with a group is not an option for you, then find an accountability buddy. An accountability buddy is a person who will motivate you to keep your eye on the prize. This could be as simple as emailing or texting daily to see how each others runs went. A Certified Personal Running Coach can also provide you with that accountability as well individualized training to move you towards your goals year round. Hey! guess who provides such services, yours truly; .

2. Spring races are easy to get excited for but they can seem far away during the long winter months. Try running a winter road race or indoor track race. The RunWaterloo Series provides an 8k as well as 8 mile race. This year the event will be held on February 22nd. Burlington Runners Robbie Burns 8k in January is also a vastly popular race option.

3. Watch inspirational videos on youtube before your run;   Powerful Inspirational true story , Why do we fail , Fall during race

4. May be obvious to some but when the weather gets so cold that it hurts your lungs, then it may be time to give up your dream of receiving an award for most hardcore runner and go hit the treadmill or indoor track (besides I already have that title in the bag). Many elite runners will not think twice about hitting the treadmill in frigid weather.

5. Avoid over training. This one could apply year round. Be smart about mileage build ups. Generally, no more than an increase of 5-10 miles per week. Interval training should be treated with the same caution. Build carefully. Here are some signs you may be over training;

The problem with overtraining is that the signs and symptoms show up very gradually and can look like other problems. Below are the hallmark signs and symptoms of overtraining.

  • Recurrent or prolonged injuries like tendinitis or stress fractures.
  • Illnesses caused by decreased immune system function.
  • Decreased performance (getting slower or weaker).
  • Amenorrhea, or the absence of periods in women.
  • Chronic fatigue.
  • Rapid loss of lean body weight (weight loss without body fat loss).
  • Increase in morning resting heart rate.