Where: Central Park, New York City
When: July 27, 2011

A tempo run in the New York City – this is not to be missed, and there is no better place to get ‘er done than Central Park. If you are planning a visit to the Big Apple, be sure to bring your running gear with you. […]

Ironman Lake Placid would be my 3rd Ironman in 3 years. My first 2 experiences going at this distance was far from ideal. I didn’t take enough nutrition throughout the day and / or had gone out too hard and things became a sufferfest during the run. I didn’t set up any time goals for […]

As athletes, there is really no way of avoiding the aches and pains we feel after a tough workout or race.  Unfortunately, a fairly common practice is to pop a couple ibuprofen, or other nonsteroidal anti-inflammatory drug (NSAID) before a race or particularly intense workout session to reduce muscle and joint soreness both during and […]

This morning’s ride ended pretty suddenly… About 20 km short of the intended finish, and as one could assume, equally far from home.
Luckily, I could make a phone call and arrange a ride (straight to work!)
As prepared as you can be with tools, air, spare tubes, patches and the like… there is always the possibility….
This […]

Anyone who has read my previous posts might have caught my occasional references to my wife and friends who have supported me both during my training for 100 milers, and during the actual races.  This has been more true during the training for the upcoming Sulphur Springs 100 miler (which is […]

Hey Lance, I hear you’re going to be doing Ironman.  Neat.  But like those women who write their hotel room numbers on their underwear and throw them at Tom Jones, there are triathlon coaches everywhere who are going to be writing their email addresses on water bottles and heaving them in your direction.  Don’t listen […]

On Sunday May 1 a few “new to running” members from Ajax RF did their first race – The Sporting Life 10K. Two, were paired with more experienced runners from Team RF. This buddy system is of great benefit for several reasons. First, the buddy can share their pre-race knowledge and experiences […]

People come to Running Free group runs with different athletic goals, abilities and expectations. For many runners, the phrase “Who’s doing 20?” means a mere 20 km jaunt. For the new or novice runner and power walkers, this language and goal is pretty intimidating - for this group, “doing 20” means running […]

When Running Free Ajax opened, I began power walking and have progressed to running/jogging over the course of a year to improve the health of my aging body. Most recently, I have been having trouble getting motivated to keep up my running regime and have started to say “I hate running”. I’ve been […]

And the first event chosen for 2011 was the Tour du Butter Tart. Planned by the same crew that brought us the Dundas Monstercross ride last fall.
The overlord of financing met with the Sith of Training to decide that attendance was mandatory in the 2011 training scheme. Specifically as thie little ride met the most […]

Greetings everyone!
I am very happy to be back as part of Team Running Free 2011.  I am hoping to be more active with the team this year.  Last year my schooling got intense very suddenly and I was not able to participate with the team as much as I had planned to.  This year I […]

How Medical Acupuncture Can Speed Your Recovery and Improve Your Performance
As seen in  ”SPRING 2008 TRIATHLON BC MAGAZINE By: Lisa Regan”
Medical acupuncture is a combination of traditional acupuncture, scientific knowledge, and clinical assessment and treatment skills.  In order to be effective the practitioner must conduct a thorough assessment and have a good understanding of exercise physiology, […]

ART - ACTIVE RELEASE TECHNIQUES -  WHAT is it and WHY it can help you
Last weekend I participated in my second ART course.  I wanted to share this article on what ART is and some pictures of the course where I was sporting my running free gear.
ART or Active Release Technique is a technique that […]

My Around the Bay 30k bib is available. If interested, enter a comment below and I will be in touch. Note the 30k can also be exchanged for the 5k race if that suits you better.
I write this piece thinking just how fortunate I have been. Over four years between injuries. But here I am, […]

Annual Alfie Shrubb Race (8k & 5K): June 5, 2011 (Bowmanville, ON)
www.alfieshrubb.ca
After posting Talent is Overrated a common sentiment was offered from several observers. There must be a case for natural talent, where genetics have played a critical role in the success of the athlete. So here is the flipside, the case of Alfie Shrubb, the […]

We are in full-fledged winter mode right now, with lots of snow on the ground, likely some icy patches too, and some frigid temperatures. So who is crazy enough to run in conditions like this? Me, and I know a lot of others too (although in my area I didn’t see many other suckers braving […]

BOOK REVIEW
Title: Talent Is Overrated
Author: Geoff Colvin, Senior Editor at Large, Fortune Magazine
Talent Is Overrated caught my eye while my daughter was looking for some magazines for her flight. As much as the book relates to the business world, it is about achieving exceptional performance in any endeavor, running included. So, do you need a […]

 Courtesy of 7Systems Athlete Jasper Blake
Vitamin D, H2O and Ginseng

For most summer athletes the winter months are a time for base building and cross training.  In Canada we are lucky to have winter because it provides a venue for some of the most fun sporting activities on the planet.  Winter is by and […]

It’s the last day of the year and it’s that time to look at the best of 2010. Well the stuff that stands out that I used this year or events I took part in.
Best Components:
Hope Stainless BB: What can one not say about this bottom bracket. It has stood up to the dust of […]

I’ve been active my whole life but only really began running three years ago.  My previous activities focused on hockey, skiing and golf which all meant a lot of pressure on my feet and very tight fitting footwear.  Over time, I developed an injury called Morton’s Neuroma, a fairly well-known and quite painful foot disease.  […]