Friday, 11 April 2014

Toronto Yonge Street 10K: H+P Men's Team

On Sunday April 13th the TYS10K, one of Canada's fastest 10Ks, will be flying through Toronto!  H+P is very excited to be entering a men's team for the event which includes some of our fastest runners.  We will be hammering, chasing some PB's, and having a lot of fun along the way!   CLICK here to follow along and see our results on race day.  We will also set up live tweets.  Race starts at 9AM sharp.

Here is the full men's team roster:

Name: Ahmed Ahmed
Age: 19
Height: 5'6
Weight: 120lbs
Current PBs: 17:18 5K (but has crushed many other xc races)
Interesting Facts: Known as the Kenyan Stallion.  Crushes all the guys during hill repeats.




Name: Rob Brouilette
Age: 21
Height: 6'0
Weight: 135lbs
Current 10K PB: 34:02
Interesting Facts: Loves running...like a lot.  Is the king of social media.











Name: Brendan Hancock
Age: 23
Height: 6'0
Weight: 165lbs
Current PBs: 16:47 5K, 1:15:15 half
Interesting Facts:  Current H+P TT record holder.  Throws up more often then any other men's team  member.












Name: Pat Mulherin
Age: 24
Height: 6'1
Weight: 160lbs
Current PBs: 17:37 5K (2008)
Interesting Facts: Most recent H+P signing.  Never does half  workouts.



Name: Jordan Schmidt
Age: 26
Height: 5'10
Weight: 160lbs
Current 10K PB: 37:30 and dropping!
Interesting Facts: Will have a new 10K PB after this race.
Name: Sean Delanghe
Age: 28
Height: 5'8
Weight: 155lbs
Current 10K PB: 34:05
Interesting Facts: Lacks the ability to keep up to Ahmed going up hills.

WOMEN'S TEAM UPDATE

Unfortunately we do not have a complete women's team this year.  We DO, however, have two great women running: Gillian Willard and Jessica Kuepfer.  Don't forget to watch for their results and cheer them on.  Good luck girls!!

 

Tuesday, 1 April 2014

2014 Around the Bay



After the long grind that was the winter of 2013/14, Around the Bay finally came!  The team had a number of injuries and illnesses leading up to race day, but still walked away performing above expectations.  Here's a summary of our results:





In this race, Rob had an excellent performance.  In an extremely deep field he walked away placing 12th OA, and with a HUGE new personal best.  What was his time you ask?  Well, we have left a clue for you--->





Maria also had a great race!  With no training she ran well under 35minutes!






First in for H+P was Mike with a massive PB of 2:06!  This was about 20 minutes faster than his previous best.  








Coach Dyce was in next.  Despite a winter of minimal training, and fighting serious jetlag after flying in from Switzerland the day before, he achieved an excellent time of 2:08.







Just seconds behind Greg, also with a time of 2:08, Aaron Mailman was the next H+Per to come into the finish.  Great time? Yes.  But this is even more impressive considering the flu he was battling the entire week before.  












Just behind Mailman, Holger finished with an excellent time of 2:09. 








Graham Dunn, battling a cold, had a great run, coming in easily under 2:25.  

Coming in just after him, Vicki Z, the first female runner from H+P, had an AWESOME time of 2:28 which was a PB by about 14 minutes!




Coming off her early-season marathon, Tracy had an awesome performance of 2:36!  Emily, finishing up just her first year of racing, had an outstanding result, coming in with a time of 2:37. 


Helen, who had a very tough winter of limited training and no long runs still managed to just come in shy of her PB with an impressive time of 2:47.








In the 30K relay, new Muscle Mondays coach, Vicky Siemon and her teammate placed FIRST OA!  She finished her 15K with a time of about 57:30 (+ transition).

Coach Gill had an outstanding opening leg for her relay team with Sean.  She ran an impressive 1:02 for 15K (excluding transition) and rocked a new sub-20 5K PB!  This was good enough to put the New Balance-H+P team in 3rd place overall.









Coach Sean ran the 2nd 15K leg in 54:22...and really appreciated all of the cheering along the way from the teammates who made surprise appearances even though they were not racing!









Monday, 31 March 2014

Muscle Mondays

There's no doubt- incorporating strength work into your training regime will help you run more economically, and decrease the odds of developing exercise induced muscle cramping.  

We want you all to reach your full potential, and be as fast as you can be.  That's why we have decided to introduce: 

MUSCLE MONDAYS

What: This will be a circuit-based, full-body strength workout built specifically for runners.  
When: Every Monday, after our interval session (approx 7:40pm).  Come for one workout, or come for both!
Where: Bechtel Park in Waterloo
Cost: FREE (only for H+P club members)

The Coach:
H+P is very excited about who will be coaching Muscle Mondays!  These sessions will be lead by new H+P runner and New Balance tech-rep extraordinaire, Vicky Siemon.  She has extensive experience building and coaching strength training protocols for runners.  She also incorporates these sessions into her own training which have allowed her to achieve numerous running career highlights:
  • OCAA athlete of the year across all sports (2011-2012)
  • 2nd place at CCAA cross-country nationals (2011)
  • A 5K PB of 17:27
  • A 10K PB of 35:56


It's going to hurt...but it's also going to be awesome!  

Let's get strong.  Let's get fast.
#cantwontstop

Sunday, 16 March 2014

H+P Athlete Spotlight: Kimberley Chan

There's no denying it: the 2013/14 Canadian winter made it tough to train. We had to battle the usual decreased daylight along colder-than-average temperatures, and a constant barrage of snow taking away our traction. These are great reasons to take it easy throughout the colder months of year, right? Maybe not...

Take for instance Kimberly Chan, a University of Waterloo student who joined H+P in the fall of 2013. She trained with us throughout the winter on a very consistent basis. The most impressive part: she comes from Mauritius. This is a very small country located in the Indian Ocean, about 2 000K away from the SE corner of Africa. To no surprise, it's a hot place to be with an annual LOW of about +16°C. So if +16° is cold, how does -30° feel? And how does one continue to train? Here's what Kimberly had to say:

H+P: Just this school year, you came from Mauritius, a country with an annual LOW of about +16°C. That being, said, you were one of the most consistent H+P runners this winter. What motivated you to keep running and working hard, even during the nights that plummeted below -30°?
KC: Frankly I think what played a big role is that I didn't know how cold is cold. As you said, I never experienced below +10°C so 5° was already cold for me. Seeing you all running at 5 degrees and saying "of course we run outdoors in winter" eventually made me develop the idea "if they can do it why can't I?". What also helped a lot is the people in the club itself. It's more encouraging when running as a group. I remember my first session; several of you were telling me "good job". I thought "are they really talking to me? I'm last, how is that a good job?!". But I definitely wanted (and still want) to get better. Finally I guess it was also about making new experiences. Like Sean said, "it's a story to tell". I won't forget that feeling after a good workout in a very cold weather.
H+P: Before coming here, did you ever experience snow? What was it like living through a Canadian winter for the first time? 
KC: I did come to Canada in December 3 years ago for holidays but it was my first real winter. When you're in holidays, you wake up late and do fun stuff like skating everyday. When you actually live in winter, it eventually gets to you after a while: dark when you wake up, dark when you get back home, no green, wearing bulky clothes... At least we get a clear blue sky from time to time, which makes me think of back home. The weirdest thing was certainly the big difference in sunrise/sunset times. In Mauritius it stays pretty constant so it took me some time to get used to waking up in the dark.
H+P: Another things that is impressive about you is that you show up to almost every workout, you work extremely hard every single time...yet you have no specific race or goal in mind. What do you want to get our your running long term?  
KC: Yes, unfortunately I haven't had the opportunity to do a race yet but it's definitely on my to do list. Race or not, I try to push myself everytime because I want to get better at what I'm doing. I think I have a tendency to never be satisfied but always aim higher.
H+P: You came here from Mauritius primarily for school. What are you studying, and why did you chose UW? 
KC: I'm finishing my first year in Mechanical Engineering. I always wanted to do my post-secondary studies abroad. I chose Canada because of the opportunities (work, facilities, sports...) and UW because of the co-op program. Aside from work experience, the fact that I would break my routine and discover a new environment every 4 months was appealing.
H+P: That is an extremely busy and challenging program. How do you manage to balance the demands of your school while still keeping up with your training?
KC: It is indeed but I've always set my priorities: studies and sports. So other activities like watching tv have to be sacrificed. I try to not waste time but use it efficiently. One thing that's sure is that without training my days wouldn't be very productive. If I do not work out after a few days, I get tired.
H+P: What is the presence of running and triathlon like in Mauritius? Do you plan on continuing with the sport when you return?
KC: There are races (track and field) at school level; that's where I started with the sport. However beyond that, it's barely developed. People generally go running on the mountains, volcano or horsetrack but there are practically no races. They tend to run as general fitness than competition. I know of only one big race for the whole country which occurs once a year. Triathlon is even less developed though its slowly getting more attention from the media. Of course, running is a great sport to do and I will certainly stick to it.

Sunday, 9 March 2014

2014 Chilly Half Marathon

For the second weekend in a row, we had athletes in action.  For some it was a training race, for others it was a hammerfest.  Here is how we did at the 2014 edition of the Chilly Half.  Full Results.



First up, RunnerRob (left side of picture) had an awesome return from training in Kenya.  He started out hard, going through 5K in 17minutes.  He simply wasn't able to hang on to that pace, but still managed an awesome time of 1:18!






Doritos Dave had an outstanding race.  We always expect him to race well...but not this well!  He manged a HUGE PB of 1:22:14.  This is especially impressive given the brutal winter, racing the weekend before, and the cold temps on race day.   This very well could be a break-through year for Dave!










The Mailman also delivered on race day!  A last minute sign-up, Aaron Mailman surprised himself with a new PB of 1:26:25. 











Kevin Post, who has perfected his pre-race smile (see right), also had an awesome race.  He managed a massive PB by almost 4.5 minutes!
















Battling a shin injury, Holger put his high-mileage training to use, coming in at 1:28:46!











Despite just becoming a new Dad, and having very limited training, Will put together an awesome race, finishing just shy of his PB. 









Graham Dunn also laced it up for H+P, putting in a great training run, finishing in just over 1:30!


Friday, 28 February 2014

2014 Re-Fridgee-8er

The 2014 H+P race season has officially begun!  We had a great time kicking things off at this years' edition of the Re-Fridgee-8er.  

Before we get started, a huge thanks goes out to Julie Schmidt of the Waterloo Running Series for the photography! 



There were a number of impressive performances and surprises for the team.  Here is how we did:


Team Results:


In the team categories (8M and 8K open teams) we managed to place 1st overall!  True, there were not very many other teams..but our goal was to have a quick average pace for our top 5 runners..and we did just that:

In the 8K, our top 5 athletes averaged under 30 minutes, an average pace of about 3:43mins/K.  

In the 8M, our top 5 athletes averaged just over 51 minutes, which is about 4:00mins/K.  

A huge pat on the back goes out to Dave Rutherford, who surprised everybody when he placed 2nd on the 8K team- not bad for 50 years old!  Also, a massive congrats goes out to coach Gill who, out of the 10 athletes who scored points for the teams, was the only female to do so!

Individuals Results:

Ahmed Ahmed had an awesome H+P debut, placing 2nd overall, 1st among all males, and averaging 3:46/K

Luke Ehgoetz crushed the course, coming in just behind Ahmed for 3rd overall, and winning the masters title!

Aaron Mailman had a breakthrough performance, coming in over 2 minutes faster than last year, winning his
AG and placing 5th OA!

Nick Burt, like Ahmed, also impressed in his H+P debut.  He not only placed 7th OA, but also won his AG!

Gillian Willard was next in line from the team.  She had a huge PB, placing her 2nd overall for females (only beat by elite Canadian Marathoner Krista Duchene), and winning her AG!

Emily Hunter had a breakthrough performance, coming in about 5 minutes faster than anticipated, and placed 2nd in her AG!

Dragan Ball-Z continues to improve, crushing his goal of breaking 5mins/K, as he placed 4th in his AG.

Heidi also had a great race, beating her time from last year and winning her category!

Oscar had an amazing H+P and racing debut-coming in significantly ahead of schedule!


Coach Sean came in 2nd place with a time of 27:54.

Dave "the ageless wonder" Rutherford destroyed the course.  He placed 2nd on the team, was the first masters athlete, and placed 7th OA!

Brendan showed lots of heart- a 2x winner of this event, he knew coming in that he was not even close to as fit as he has been in the past.  He also puked during the race.  Despite that, he never gave up, fought to the bitter end, and placed 3rd on the team and winning his AG.

Coach Dyce also showed heart as he struggled with a significant illness the week leading up to the race.  Despite the lack of training and not being 100% on race day, he still beat his time from last year, cracked the top 10 OA, and placed 2nd in his AG!

Mike Piazza was next on the team.  He really impressed, doing everything he could to chase down Dave.  He took well over 2 minutes off his PB,  and placed 3rd in his AG.

Graham Dunn, for some reason, decided that he should run something like 20K on top of what he was racing.  No matter- he still came in with a time of 32minutes, placing him second out of all masters athletes. 

Vicki-Z was the first H+P female athlete to come in with another huge PB and winning her AG!

Payton also came in with an awesome time just behind Vicki, and placed first in a very competitive AG!




Candice and Ed both had awesome performances in their respective races despite missing training throughout the months leading up to the race.  They both still cracked the top 10 in the AGs, way to go!
And last but not least, Mark "can't commute to practice from Hamilton" Potvin, had a great race for the team- great to have you with us again Mark!


Onward to another great year of racing!  Up next for the team: The Chilly Half and Around the Bay!

Monday, 10 February 2014

Athlete Spotlight: Helen Broom


Here it is-the 3rd edition of our H+P Athlete Spotlight.  For this installment, we had the chance to sit down with longtime H+P runner, Helen Broom.  She has been with the club since day one, and has really shown an impressive level of improvement over the last few years.  To top if off, her hard work ethic, dedication to the team, and kind demeanor has earned her team MVP honours two years in a row!  Here is what she had to say:

H+P: When did you first start getting into running?
HB: I started running in the summer of 2007. A friend of mine had just run a half marathon and convinced me that running was a fun thing to do.  I joined a 10K group from The Running Room and ran my first race, The Oktoberfest Run, that fall.

H+P: You are, by far, one of the most consistent H+P runners. It doesn't matter how early, or how cold a practice may be, you always show up. Where does this drive to train come from?
HB: My drive is my love for all the H&P athletes!!!!! I think it’s also because I rely on running to ground myself.  My days are pretty hectic, but if I make time to get a good workout in I’m more able to tackle the stress of the next day.  I also feel there is a huge incentive to running with the group.  I am way more likely to push myself when there are people cheering me on.  I’ve seen a huge improvement in my speed these past 3 years and so that makes me more addicted to practice.

H+P: Since you started running, you have come a long way. What were your first runs like? How far were you able to go, what was the pace, and what did it feel like? 
HB: When I started training for my first race, I remember thinking 8K was a really long run.  The first run I did, I wore flat tennis shoes, thinking all “running shoes” were the same. I ended up losing a layer of skin of the bottom of my foot and wasn’t able to run again for two weeks.  But once I recovered and bought proper shoes I worked my way up to 12K over the course of a few months.  My first 10K time was a little over 54 minutes.  Since then I’ve worked myself down to running a 10K in about 48 minutes.

H+P: Since that time, you have had an number of amazing performances. Which one are you most proud of? 
HB: Probably most proud of my Oktoberfest Run (Fall 2013), it was a PB by almost 2 minutes.

H+P: You come across as a very polite, calm and soft spoken person..and yet you have this drive to keep pushing yourself and you never seem 100% satisfied with your performances! Are you secretly a super competitive person? Have you been able to make sense of this seemingly contradictory nature of yours?
HB: Well I’m definitely competitive with myself. I’m a bit addicted to improvement and can be pretty hard on myself at times.  This can sometimes be a good thing but is also something I struggle with too.

H+P: While it may surprise some (since you are so consistent with the club), you have faced a number of injuries and health issues over the last few years that really have kept you from performing at your best. Would you be willing to elaborate at all? What mistakes do you think you made, and what tips would you offer to other athletes?
HB: I think the biggest mistake I made was treating the running/cycling training as the most important and really only component of training.  Since childhood I’ve dealt with allergies that make my diet pretty restrictive at times, and I’ve never been a huge meat eater.  This was never a problem with I was just running casually, but once I started training more consistently I became anemic.  It took me a long time to discover that something was wrong, as I thought I was just tired from long days at school and the intensified exercise schedule.  For about a year I struggled with getting my red blood cell count back into a normal range. It was extremely frustrating to feel myself losing energy with each week and to see my pace slow, while at the same time putting in more hours running than I ever had.  I have now made it a priority to eat the right kinds of food so that my workouts can be more effective.  Although it may be so obvious to most, I have a much greater appreciation for the importance of eating right.  I figure that since I spend so much time running, I should also find time to make sure I’m getting the right balance of carbs/protein/fat, and in particular red meat so that I can maintain a normal red blood cell count.  I also continue to regularly get blood work done to insure I’m not slipping into anemia again.    

H+P: What do you like most about training with H+P?  
HB: I have met so many awesome people these past few years.  Everyone has different running experiences and is at different levels but at the end of the day we’re all there to cheer each other on.  It’s been amazing to see everyone get faster with each race!

H+P: What are your goals for your running in 2014?
HB: I’ve committed to running 30K Around the Bay, but my main goal is the Scotiabank Marathon this year.  This will be my 3rd marathon and I’m hoping that it will be the one that convinces me that I like running 42K…we’ll see.  I’d also like to run the Sulphur Springs Trail Run and maybe a few others.