Sunday 13 December 2015


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Sunday 8 November 2015

Remember Run and BOW3

Despite being a mere one week removed from Road2Hope, and many runners already settling into their offseason recovery mode, the team still had a large contingent tackling the 2015 WRS RememberRun which also acted as the final stage of the BOW 3.  We had a number of surprise results, including OA wins in both the 5K and 11K for men, an OA win for women in the 11K, and OA wins in the BOW III for men and women.  Here are our full results:

5K- Individual
Team Rankings

Coach Sean won in 16:49.

Lucas Shwed had a strong first 5K of his life, running 19:32, placing 2nd on our team and 8th OA and 2nd in his AG.

Martin was in next for the team with a very strong 19:39, good for 11th OA and 4th in his AG.

Gillian was in 4th for the team, 3rd OA for females and 1st in AG with a solid 19:57 finish.

Evin came in 5th out of H+Pers with a great first 5K ever of 19:50 chip time!

Brian ran another good 5K, finishing in 22:38.

Ed had a very strong race, finishing in 24:12 and 7th in his AG.

Mike Hewitson continues to come back from injury with success as he ran a great 24:41.

Candice won her AG yet again with an excellent 25:11 finish time.

Cari managed to take the final stage in the #CariVsLaura challenge, coming in just over 26 minutes and a mere 10seconds ahead of Laura who ran 26:16!

Maria Dyce had a great return from injury, finishing just over 30 minutes.

Jen Merrett ran an excellent new PB of 30:55!

5K- Team
Full Results
H+P's team was able to take the win with the top 5 runners averaging 19:14.  The team consisted of: Sean, Lucas, Martin, Gillian and Evin.

Battle of Waterloo III
Full Results
Remember Run was the 3rd and final of 3 5K Stages in the BOW III.  Here's how H+P did:

Coach Sean won in 49:57.

Martin Chmiel had an amazing performance, finishing just off the podium in 4th place with a time of 58:18.

Gillian Willard was one of only 5 runners to break 1 hour of the event, winning OA for females with a time of 58:41.

Brian managed a very solid 1:09, making him the 4th H+Per in the top 10.

Ed came in 11th OA but won his AG with a great 1:12 OA time.

Candice was in just behind Ed with a time of 1:15, also winning her AG!

Cari came in next for the team with a time of 1:17, placing her 4th in her AG and less than 1 minute ahead of her frenemy- Laura Hewitson.  Laura was right behind with a solid 1:18:15.

New H+P member- Jon Krys was in next for the team with a solid 1:19:13 placing second in his AG.


Coach Dyce showed his recovery from STWM went well, pulling off the OA win with a time of

Nick ran a strong 41:28 just one week removed from his half marathon PB, placing 2nd OA in 41:23.

Eric Hunsberger was next for the team, running exactly 4:00mins/K, finishing 6th OA and 2nd in his AG with a time of 44:00.

Andrea Sweny continues to put in an amazing year, winning the 11K in 46:21!

Vicki came in 5th for H+P, winning her AG in 51:18.

Heidi had another great results, completing the 11K in 1:01:39 and placing 2nd in her AG.

The Heijs were in next for the team, running and finishing together in 1:22 as they start their build for 2016.

11K- Team

While there were no other teams in the event, our top 5 (consisting of 1st OA- Greg, 2nd OA- Nick, 6th OA- Eric, 1st OA female- Andrea and AG winner Vicki) had a great average pace of 44:52.

That's it for the 2015 Remember Run.  Did we miss your result?  Let us know!


2015 Hamilton Road2Hope

One of our final big goals for the 2015 season was the Hamilton Road2Hope marathon and half marathon.  While the temperature was perfect, winds were very challenging, especially at the top of the escarpment.  The team powered through and still produced a collection of solid performances.

Full Marathon:
Our rankings

The winds were brutal for these guys, forcing some of our runners to fall of their pace and drop out.  There were 5 H+Pers who fought hard and finished with great results:

Just two weeks removed from his PB at STWM, RunnerRob ran very strong 2:38:18, good for 2nd OA and his second fastest marathon to date.

Luke, on little pure marathon training relied on his massive IM base to carry him to a very successful 3:06:38.

In her fist marathon ever, Emily Hunter ran an outstanding 3:21:04.

Howie and Manny treated this as a fun run, coming in with finishing times of 4:21 and 4:52 respectively

Half Marathon
Our Rankings

With a recent course change, this route was measured by officials to be 21.34 in the week following
the race.  While it's something that rarely happens at a race of this size, we sill had a great time and some solid results:

Coach Sean finished 7th OA with a time of 1:17:21.

Nick Burt, despite the extra distance ran an outstanding half marathon PB of 1:22:13.

Kailey Haddock had a strong run, and like Nick was able to finish with a strong 1:30:47 PB.

Holger ran his usual consistent pace, coming in with a 1:30:50 final time.

Gillian came in just behind Holger, running 1:31:23.

Dave was the 1:40 pace bunny for the race, and ran the perfect pace to finish the job, coming in just over 1:41 (which would have been 1:40 at 21.1).

Dragan was in next just behind Dave with his second best half ever: 1:44.

Team Rankings

Schuyler Schmidt had an outstanding last-minute race, finishing in 42:35 and second OA!

Danny Nakluski continues to improve, running a very strong 46:06 for a new PB.

Kirstin Marks posted yet another PB, coming in just behind Dan with a time of 46:38!

Onward to RememberRun!


Sunday 18 October 2015

2015 STWM

While a majority of the team tackled the Oktoberfest 5 and 10Ks, we still had a very quick squad competing at STWM.

Half Marathon

Adam had a great performance, running 1:08, good for a new club record and second place OA!

Coach Dyce also had an amazing performance, running a massive new PB of 1:19:51.

Tracy continues to be one of our best masters runners.  She ran a strong 1:39:46, just off her PB.

Val battled injury coming into this race, but still competed hard and finished with a solid 1:40.

Payton had a great debut in the half, running 1:40:27!

Helen Broom achieved an outstanding new PB and one of her fastest races ever with a 1:42:51 finish time.

Kim Chan showed she's staying fit during her work term, coming in with a 1:45.

Kristin achieved a massive new PB, running 1:49, over 3 minutes faster than last year.

Erica Hall ran a strong 2:39.


Runner Rob was the only H+P athlete in action.  He posted a stellar new PB and club record of 2:37!

Road 2 hope is up next!  If we missed your results, let us know!


2015 Oktoberfest 5K and 10K

H+P had one of our best races ever, once again PACKED with PBs.  The new course was fast, conditions were even better, and the team took advantage.  Here are the full results:


Brendan came in 1st OA with a massive new PB of 15:34.

Sean came in 2nd OA with a new PB of 15:58.

Graham was in next for the team, running an outstanding 17:47 PB, good for 11th OA, 3rd in his AG and 1st on our masters team.

Dave, the 50-yo all star was in right behind Graham running 17:51 and handily winning his AG.

Mike had a massive PB performance of 17:58, placing 5th for the team and 3rd in his AG.

Kailey had an outstanding PB performance of 18:09, coming in just 1s off the club record, and placed 3rd OA!

Jon Fugelsang crushed a new PB of 18:21, placing 4th in a very competitive AG.

Aidan ran a solid new PB of 18:27 off of next to no training, good enough to win his AG.

Martin Chmiel ran an amazing 18:37, a massive PB and 20 minutes faster than his PB from last year!

Gillian Willard became the 3rd H+P female ever to break 19, running 18:41 and placing second in her AG.

Don MacLeod continues to improve, breaking 20 for the first time with a 19:42 PB.

Sam ran a great new PB of 20:13- that sub-20 is within reach!

Brian Wetzler ran a very solid 20:31, one of his fastest times ever.

Vicki Zandbergen ran a great new PB of 21:16, which brought her in 3rd on our women's team and 1st in her AG.

Manny was right behind VZ with a new PB and masters club record of 21:26; good enough to win her AG as well!

Howie was in right behind with a PB by almost 1 minute, finishing in 21:51.

Dan Nukluski ran a strong 21:37, a new PB!

Jose Perez ran a very solid 22:56 in his H+P debut!

Tracey Kuchma ran an amazing new PB of 22:37, good for 2nd masters overall!

Ed ran a great time of 23:46, one of his better times in recent years.

Mike Hewitson ran a strong 23:47, but out-kicked Ed at the line!

Candice Shrigley had a great showing, finishing in 24:13 - a new PB!

Cari managed to edge out Laura in the Cari vs. Laura challenge, running a solid 24:24 PB.

Kyle continues to be one of our best up-and-coming runners, with a great 24:37 finish.

Laura ran a strong PB of 24:45!

Maddie Hobson ran a solid 25:23, good for 4th in her AG!

Gail Delanghe ran 27:26, good for 1st in her AG.

Will and Derek both enjoyed fun runs/walks as they work their way back into competitive running.

5K Teams
Full Results

The H+P Men's team finished 1st with an average time of 17:19.  This included times from Brendan, Sean, Mike, Aidan and Martin.

The H+P Masters Men's team really had a strong race despite missing some of their best runners.  Their two top runners (Dave and Graham) were in our OA team's top 5.  The next 3 to make up the roster was Jonathan, Don and Harold to give an average time of 19:11.

The H+P women's team was led by two sub-19 minute performances from Kailey and Gill.  Vicki, Cari and Laura also scored for the team, giving them an average pace of 21:29.

The FIRST EVER H+P Masters women's team had a great performance.  Manny lead the squad with a new masters club record.  Tracey, Candice, Gail and Louise made up the rest of the top 5, giving them a 25:35 average pace.  This was fast enough to beat all non-H+P teams, wow!


Nick Burt was in first for the team with a new PB of 35:23, good for 3rd in his AG and 6th OA.

Luke came in right behind Nick with a great new masters club record of 36:12, good for the AG win
and 7th OA!

Andrea had a great 10K PB of 39:42, placing 3rd on the team, 2nd OA for females and winning her AG.  Not bad for just 1 week removed from her 3:07 CR in Chicago!

Craig was in next for the team with a great 41:05, placing 3rd in his AG.

Emily came in next for the team with her 2nd best performance ever, running 41:08 and placing 2nd in her AG.

Val Hobson posted a stellar new maters club record of 41:13, placing 2nd in her AG.

Dragan was in next for the team with a great new PB of 44:36.

Heidi continues to improve as she ran a new PB of 53:51, winning her AG.

10K Teams:
Full Results

H+P had one team in this event, winning with an average time of 38:43.  This team was comprised of Nick, Luke, Andrea, Craig and Emily.  Great work!

Battle of Waterloo:
Updated Results

This is the second stage of 3 in the battle of Waterloo.  Through 10K of competition:
- Sean sit first with a time of 33:09
- Martin sits 4th, just off the podium in 38:38.
- Gill is in 1st OA for females, in 5th OA just 4 seconds back of Martin in 38:42.
- Brian is ninth in 42:43.
- Ed is 11th, 2nd in his AG with a combined time of 48:42
- Candice sits with a time of 50:25, also 2nd in her AG.
- Cari has a time of 51:22, Laura is just behind her with a total time of 51:53!

Up next for the team..... Road 2 Hope and the RememberRun 5/8K!


Wednesday 14 October 2015

Oktoberfest Rosters

The 2015 Oktoberfest 5 and 10K is almost upon us.  Last year we had a blast with the Sean vs. Gill challenge, where we had 5 separate runners break 17mins in the 5K for the first time as a team!  We are sending a competitive roster to STWM on the same day this year, but we are still fielding one of our largest teams ever to take advantage of this new and faster-than-ever course.  Here is how our teams shape up:

Health and Performance (10K)
Emily Hunter
Nick Burt
Luke Ehgoetz
Valery Hobson
Dragan Zubac
Andrea Sweny
Paul Gonsalves
Craig Kingston

H+P Women
Gillian Willard
Vicki Zandbergen
Kailey Haddock
Laura Hewitson
Cari Rastas Howard
Maddie Hobson

H+P Masters Women
Manuela Jones
Heidi Engelhardt
Candice Shrigley
Gail Delanghe
Tracey Kuchma
Louise Martin

H+P Men
Sean Delanghe
Mike Piazza
Brendan Hancock
Martin Chmiel
Aidan Rutherford
Brian Wetzler
Michael Hewitson
Kyle MacKenzie
Tim De Visser
Sam Lalonde
William Spaetzel

H+P Masters Men
Jonathan Fugelsang
Graham Dunn
Don Macleod
Jan De Visser
Dave Rutherford
Harold O'Krafka
Ed Shrigley
Jeff Martin

Here we go!

Tuesday 6 October 2015

H+P on Strava

H+P is all about finding new ways to keep training fun.  Sure, it's easy to go hard during our team workouts, but what about finding reasons to get in those off day runs?  WELL, Sam Lalonde, our data specialist has done a great job of making fun challenges based on Strava, and tracking it on our stats page.

Looking to get in on the fun?  Here are your options!

Top 80

The Strava Top 40 and Next 40 are a list of the top 80 most frequently attempted segments.  Some segments have been omitted due to safety reasons (crossing busy roads) and consistency (i.e. GPS watches can't handle tracks).

Our goal is simple:  To own both the female and male course record in these 80 most visited segments.  We want work together and use our numbers to take down non-H+P segments.  Find one you can get, and go for it!  H+P on H+P violence is not the priority, although attacking and defending CRs is not prohibited.

Long story short, don't hurt yourself, have some off day fun, and let's work together as a team to own these 80 and to keep the fitness rolling when not at practice!


Not looking to hammer on your off day (probably smart), but simply want a reason to run more at an easy pace?  The conquests feature is for you!  This one is simple: complete as many of the Top 80 segments as possible.  Runners are ranked based on total # completed. When tied, average speed for each segment is the tie breaker.  Can YOU run all 80?

That's it, happy off day running team!